Antioxidants are important allies in the fight against free radicals. But what exactly is an antioxidant and how does it function in the body?
Table of contents
1. What are antioxidants?
Antioxidants are chemical compounds that slow down or completely prevent the oxidation of other substances . If increased oxidation processes lead to a metabolic state in the body in which an uncontrollable amount of these oxygen compounds is present, this is referred to as oxidative stress caused by free radicals .
Under normal conditions, your body has sufficient natural antioxidants available to neutralize waste products in a relaxed manner. Antioxidants bind to free radicals and provide them with the missing molecule. This effectively prevents the oxidants from attacking the molecular structure of your body's cells and thus damaging them.
You should avoid foods, chemicals, or consumer products known to contain high levels of free radicals if possible. Cigarettes, among others, pose a particular risk. The effect of cigarette smoke on our cells has now been directly linked to premature skin aging due to increased cell damage [1].
After all, the skin is the largest external organ in the human body. Cell damage is most visible here. Cosmetic companies, among others, take advantage of this by adding antioxidants to supposed "anti-aging creams." However, whether the external application of antioxidants to the skin is as effective as their internal application has not yet been proven.
In everyday life, antioxidant vitamins and provitamins are particularly good sources of this valuable radical scavenger. They are found in many fruits and vegetables:
- Vitamin C : Kiwi, spinach, peppers, citrus fruits
- Vitamin E : cereal products, eggs, nuts, sunflower oil
- Beta-carotene : carrots, tomatoes, apricots
- Zinc : Wheat germ, nuts, whole grain products
- Sulfur : meat, legumes
- Selenium : garlic, liver, eggs.
Minerals such as zinc , sulfur, and selenium are also easy to incorporate into the diet. Due to the high vitamin C and often beta-carotene content, antioxidants can also be found in juices or smoothies. In addition, there are also polyphenols, antioxidants found in tea and coffee [2].
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2. What effect do antioxidants have?
But what are antioxidants good for? And what exactly happens in the body after we consume them? Specifically, you can think of antioxidants as part of your natural "detoxification team."
This may sound dramatic, but your body is actually constantly in utilization and detoxification mode. Detoxification by the body's own antioxidants also occurs independently of external oxidative stress .
When oxidative stress occurs, too many waste products sometimes remain in the body . This can happen in phases—for example, after a boozy night at a bar or a stressful month at the office. The result is often severe fatigue, exhaustion, or a decrease in performance .
However, if you provide your body with detox support in the form of antioxidants in a timely manner, you should quickly notice an improvement: You will be wide awake, your skin will be clear and rosy, and your ability to concentrate will noticeably improve.
3. When should you supplement with antioxidants?
Every now and then, it's worth taking a dietary supplement. For example, if you exercise a lot or have to perform nonstop at work . This exposes your body to a lot of oxidative stress. Antioxidant supplements are a good way to support your immune system .
If you want to buy antioxidants , you should primarily look for natural supplements . Especially if you want to support your body with antioxidants, you should make sure that your supplement doesn't contain any unnecessary ingredients or fillers.
Astaxanthin is considered the most powerful antioxidant . This is the natural pigment that gives salmon, shrimp, and other seafood their delicate pink color. Its potency in fighting free radicals is many times greater than that of vitamins C and E!
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4. The correct dosage
The right dosage depends, among other things, on your personal lifestyle . Under normal circumstances, taking a supplement shouldn't be necessary. Your body best processes antioxidants from vegetables, fish, and fruit . Therefore, the first step is always a balanced and nutrient-rich diet!
Even if you are a mentally and physically high performer and want to take additional antioxidants to stay on track, you should not exceed the recommended intake of dietary supplements :
- Vitamin C: 259 mg
- Vitamin E: 30 mg
- Selenium: 45 µg
- Zinc: 6.56 mg
- Beta-carotene: 0
- Secondary plant substances (such as polyphenols): no information [3].
Isolated antioxidants in supplements, tablets, and pills must be dosed correctly. So, if in doubt, always follow the manufacturer's instructions carefully.
5. Conclusion
Antioxidants are essential for your cellular metabolism . Fortunately, getting an adequate supply of antioxidants is quite easy. If you eat a diet rich in vitamins and minerals and treat yourself to a coffee or green tea every now and then, you'll get everything you need.
However, if you regularly need to perform at your best at work or during sports, it's definitely worth looking into dietary supplements with antioxidants . Natural products are ideal in which the antioxidant used is not completely isolated, if possible.
6. Sources
[1] Donahue, JF (2006), Aging, smoking and oxidative stress, Thorax, Volume 61, Issue 6, p. 461 - 462, https://thorax.bmj.com/content/61/6/461 .
[2] Daglia, M.; Papetti, A.; Gregotti, C.; Bertè, F.; Gazzani, G. (2000), In Vitro Antioxidant and ex Vivo Protective Activities of Green and Roasted Coffee, Journal of Agricultural and Food Chemistry, p. 1449-1454, https://pubs.acs.org/doi/10.1021/jf990510g .
[3] Weißenborn, A.; Bakhiya, N.; Demuth, I.; [...]; Lampen, A. (2018), Maximum levels for vitamins and minerals in food supplements, Journal of Consumer Protection and Food Safety, Volume 13, Issue 1, pp. 25 - 39, https://link.springer.com/article/10.1007/s00003-017-1140-y .
