Antioxidant supplements are available in many forms and contain varying amounts of nutrients considered to have antioxidant effects. However, much of the research on supplementation has been largely inconclusive. When it comes to antioxidants, a food-first approach is your best bet at getting the most benefit. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement , look for products independently tested or certified by organizations such as NSF , U.
Pharmacopeia , or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist. Antioxidants are substances in the body that protect us from free radicals. Free radicals may form from things like cigarette smoke, air pollution, sun exposure, and poor diet. They can damage cells in the body. Over time, chronic high levels of free radicals can lead to oxidative stress , which can ultimately lead to chronic disease.
Hundreds of substances have antioxidant properties, but they all work differently, and only a few are available through diet alone. No single antioxidant can do the work of all antioxidants. Also, antioxidants are not interchangeableβeach is unique and has different pathways and actions. Antioxidant supplements contain vitamins and minerals that some consider to have antioxidant effects. Examples of essential antioxidants those that we can only consume through diet or supplements include:.
Though antioxidants in foods can help prevent chronic diseases, the research on antioxidant supplementation, especially in high amounts, has not shown the same effect.
In high doses, they can even be harmful. The body of research to date on the health benefits of antioxidant supplementation is varied and has yielded mixed results. Experts have theorized that antioxidant supplements may help reduce oxidative stress in the brain, potentially benefiting our cognition. However, the research so far, which has included the following, is mixed:. Older research has suggested that people with depression or generalized anxiety disorder tend to have lower blood levels of vitamins A, C, and E than those without these conditions.
