Antioxidant supplements for overall health -
That said, there are circumstances in which supplementing with specific types of antioxidants has been proven beneficial. Some of the biggest reasons people may choose to supplement with certain antioxidants:.
Here are five to prioritize. Vitamin C is an essential nutrient that plays a crucial role in many biological processes in the body. Some potential benefits of vitamin C supplements include:.
According to nutritionist Rebecca Fallihee, C. The recommended daily intake of vitamin C for adults is 75 to 90 milligrams per day , which can be obtained from a healthy diet rich in fruits and vegetables.
Vitamin E supplementation is sometimes used for cognitive, cardiovascular, and skin health support, as well as for supporting fertility and reproductive health. Some benefits associated with vitamin E supplements include:.
If you take blood thinners, additional vitamin E could thin your blood too much, so use caution. Vitamin A plays a key role in many bodily functions, including vision, immune system function, and cell growth and differentiation.
It can be obtained from a variety of food sources, including liver, fish, dairy products, and some fruits and vegetables. However, in some cases, vitamin A supplements may be recommended for these purposes:. Something to keep in mind when it comes to vitamin A is that we typically get it from two sources: active or preformed vitamin A which is the type found in fish, organ meats, dairy products, and eggs or provitamin A carotenoids which are turned to vitamin A by the body and are found in fruits, vegetables, and other plant foods , explains The Vitamin Shoppe nutritionist Brittany Michels , R.
FYI: The RDA for vitamin A for adults is to micrograms per day 1, micrograms per day for nursing women. As an essential mineral, selenium is needed for reproduction, metabolism, and immune system functions.
However, women are more likely to lack dietary selenium than men. That said, supplementing with selenium can also potentially help ward off oxidative stress and an out-of-balance inflammatory response, helping the immune system respond to pathogens effectively , and support thyroid function particularly in those experiencing issues.
Quercetin , a type of bioflavonoid antioxidant, is naturally found in many brightly-colored fruits, vegetables, and teas, such as onions, apples, grapes, berries, cherries, scallions, kale, and tomatoes. Though the antioxidants listed above are certainly some of the heaviest hitters, there are a few others going mainstream these days worth keeping on your radar.
When you do incorporate supplements, always follow dosage directions to avoid side effects. While the right dose of antioxidants can be beneficial, high doses may actually be harmful by interacting with other nutrients and even prevent the body from recovering properly from exercise, according to Fallihee.
Selenium, in particular, may do more harm than good in people with prediabetes or high risk for diabetes, while excess beta-carotene can contribute to disease risk, especially in smokers, she says.
Facebook Instagram Twitter Pinterest. Search for:. Menu Fitness Health Nutrition Stories Weight Loss Beauty Shop Wellness Council.
Why Consider An Antioxidant Supplement? Anti-inflammatory support: Some antioxidants help the body manage inflammation and ultimately avoid its long-term effects.
Skin and eye health : Healthy skin and eyes including normal vision rely on antioxidants, such as vitamins C, A, and E, to protect them against damage from UV radiation and other environmental factors. Vitamin C Vitamin C is an essential nutrient that plays a crucial role in many biological processes in the body.
You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.
Request Appointment. Healthy Lifestyle Antioxidants. Products and services. Slide show: Add antioxidants to your diet. Previous Next 1 of 5 Antioxidants: Why are they important? Thank you for subscribing!
Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Antioxidants and health. National Center for Complementary and Integrative Medicine. Accessed Nov. Antioxidants and cancer prevention. National Cancer Institute. Duyff RL. Vitamins and minerals.
In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. Houghton Mifflin Harcourt; Aune D, et al. Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: A systematic review and dose-response meta-analysis of prospective studies.
American Journal of Clinical Nutrition. Carlsen MH, et al. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide.
Nutrition Journal. Zeratsky KA expert opinion. Mayo Clinic. Izquierdo-Vega JA, et al. Evidence of some natural products with antigenotoxic effects. Part 1: Fruits and polysaccharides. Lopez-Romero D, et al. Part 2: Plants, vegetables, and natural resin. Rusu ME, et al. Health benefits of nut consumption in middle-aged and elderly population.
Antioxidants Basel. Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle A Book: Cook Smart, Eat Well. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.
SLS Healthy Lifestyle Antioxidants. Show the heart some love! Give Today. Help us advance cardiovascular medicine.
At CBHS we help you manage Metabolism booster tea health challenges. Antioxidantt believe in offering you the services, Injury prevention equipment and tools fot need to live your Antioxidant supplements for overall health life. Our Better Living Programs are available to support eligible members towards a healthier lifestyle. Each Better Living Program is subject to its own eligibility criteria. Contact us for more information and to confirm your eligibility for a program. Antioxidants are molecules that can help fight damaging free radicals in your body. Most people have probably heard Liver Health in Modern Lifestyle antioxidant-rich supplements and supplements can benefit health, heaalth many may not fully Liver Health in Modern Lifestyle Antioxiddant antioxidants are or how overaall function in Anntioxidant body. According to Food for injury recovery article in biomolecules Antioixdant, Liver Health in Modern Lifestyle word antioxidant is one of the most confusing scientific terms that scientific literature does not clearly define. This article takes an in-depth look at antioxidants, explaining what they are and how they affect health. Antioxidants are compounds that reduce or inhibit cellular damage through their ability to neutralize molecules called free radicals. Free radicals are molecules that have one or more unpaired electrons in their outer orbit, making them unstable and highly reactive. The body creates them through normal endogenous metabolic processes, including energy production.Antioxidant supplements for overall health -
The health detriments associated with taking antioxidant supplements outnumber its potential benefits. Your body naturally produces free radicals as a byproduct of energy metabolism during exercise. The harder and longer you exercise , the more free radicals your body produces 6. However, several studies have shown that taking antioxidant supplements — specifically vitamins C and E — can interfere with how your body adapts to exercise and even eliminate some of the health benefits associated with exercise 8 , 9 , 10 , Since antioxidants neutralize free radicals, taking antioxidant supplements have been speculated to decrease the risk of developing or dying from cancer Several meta-analyses, however, have shown that taking antioxidant supplements does neither reduce the risk of many types of cancers nor reduce the risk of dying from them once diagnosed, In fact, they may even increase the risk of certain cancers 14 , 15 , 16 , In addition, several meta-analyses have found that beta-carotene supplements, a precursor of vitamin A, increases the risk of bladder cancer, and, in people who smoke, the risk of lung cancer as well 18 , 19 , 20 , The exception is selenium , which may help prevent cancer in people with low levels of the mineral or in people with an elevated risk of cancer.
However, more research is needed before selenium can be recommended for this purpose 16 , 22 , 23 , Vitamin A is important for fetal growth and development, but at high doses, vitamin A supplements can increase the risk of birth defects 25 , Therefore, women who might be or are pregnant should not take high doses of vitamin A supplements These supplements are only recommended for pregnant women in areas where vitamin A deficiency is prevalent, such as in Africa and Southeast Asia 28 , Beta-carotene, the precursor of vitamin A, is not shown to lead to birth defects.
But since taking the supplement long-term is associated with cancer, pregnant women should consult with their physician before taking beta-carotene supplements 30 , Though antioxidant supplements are generally not recommended for a variety of reasons, the antioxidant vitamin C may benefit people with the common cold or those who smoke.
Vitamin C has not been shown to prevent the common cold , but it may reduce its severity and duration. In addition, higher doses may cause stomach upset Similarly, exposure to secondhand smoke also increases vitamin C needs Yet, this additional need for vitamin C can be easily met through diet and without taking antioxidant supplements.
For the most part, the use of antioxidant supplements is discouraged, though the antioxidant vitamin C can benefit people with the common cold or those who smoke.
Still, needs can often be met through diet instead of supplements. Getting antioxidants from food rather than supplements is much safer and healthier. While animal-based products, such as eggs and dairy products, have antioxidants, plant-based foods are particularly high in them Antioxidants are found in most foods, but plant-based sources such as fruits and vegetables are particularly rich in them.
Antioxidant supplements are commonly considered healthy but can be problematic when taken in excess.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Some supplements can have powerful effects. Here is a list of 4 natural supplements that are just as effective as pharmaceutical drugs. Antioxidants are incredibly important, but most people don't really understand what they are. This article explains it all in human terms.
Coffee is incredibly high in antioxidants. Several studies have shown that people get more antioxidants from coffee than any other food group.
Some experts have suggested that substances in milk can inactive antioxidants in foods and beverages. This article explores whether this is true or….
Vitamins and other nutrients from whole foods have many health benefits. The same may not apply to synthetic nutrients from supplements. Want a cup of vitamin coffee? Instead of turning to coffee pods, learn how to make it yourself by adding one of these six healthy ingredients. Selenium is an essential mineral that's vital to your health.
Research Results by Date NCCIH Research Blog. Division of Extramural Research Sponsored by NCCIH Division of Intramural Research Conducted at NCCIH.
Resources for Researchers Clinical Trials NIH Pain Research Center. Application Resources Program Directors Clinical Research Toolbox Types of Grants and Contracts. Diversity and Health Disparities Small Business Research Grant Program SBIR General Award Mechanisms.
Training Home. Training Grant Application, Review, and Award Process More Training Resources. Events Videos. NCCIH Clinical Digest. About NCCIH Home. Organizational Structure Advisory Council. Search Menu. Search Search. Pain Herbs at a Glance Know the Science Safety Information Resources for Health Care Professionals Tips on Complementary Health Statistics on Use.
Research Results by Date NCCIH Research Blog Division of Extramural Research Sponsored by NCCIH Division of Intramural Research Conducted at NCCIH Resources for Researchers Clinical Trials NIH Pain Research Center. Home Health Information Antioxidant Supplements: What You Need To Know. Antioxidant Supplements: What You Need To Know.
What are antioxidants? Where do we get the antioxidants we need? Have studies been done on the health effects of antioxidants? For example: A review of 95 observational studies, with more than 2 million total participants, showed that people who had higher intakes of fruits and vegetables had lower risks of cardiovascular disease and cancer.
A study from the United Kingdom in which 72, people were followed for an average of 9 years showed that higher intakes of fruits and vegetables were associated with a lower risk of cataracts.
For example, in a study of adults living in rural areas in the United States, eating at least five servings of fruits and vegetables daily was associated with several other factors that might affect health, such as getting at least moderate physical activity and having had a routine medical exam in the past year.
Antioxidants consumed as purified chemicals might act differently than those consumed in foods, which contain complex mixtures of substances. The high doses of antioxidants in dietary supplements may have different effects than the smaller amounts in foods. Can antioxidant supplements help to prevent cancer?
In , the U. Preventive Services Task Force, an independent panel of experts that makes evidence-based recommendations about disease prevention, recommended against the use of beta-carotene or vitamin E supplements for cancer prevention.
They also concluded that the evidence is insufficient to make recommendations about supplements of other single nutrients or pairs of nutrients. Beta-carotene supplementation led to an increase in risk of lung cancer, with the strongest evidence of an increase in risk in people at high risk of this type of cancer smokers and people with occupational exposure to asbestos , as well as an increased risk of death from cardiovascular disease.
Can antioxidant supplements help to prevent cardiovascular disease? Preventive Services Task Force recommended against the use of beta-carotene or vitamin E supplements for prevention of cardiovascular disease.
Beta-carotene supplementation led to an increase in risk of lung cancer, with the strongest evidence of an increase in risk in people at high risk of this type of cancer smokers and people with occupational exposure to asbestos , and an increase in deaths from cardiovascular disease.
Can antioxidant supplements help to prevent cataracts? Are antioxidant supplements helpful for age-related macular degeneration AMD? A review that examined the results of 5 studies 76, participants did not find any significant benefit of vitamin E, vitamin C, or beta-carotene supplementation in preventing or delaying the onset of AMD.
For people who already have AMD, supplements containing a combination of antioxidants and zinc may slow the progression of the disease. The evidence for this comes from two large studies sponsored by the National Institutes of Health—the Age-Related Eye Disease Study AREDS and Age-Related Eye Disease Study 2 AREDS2.
AREDS evaluated the effects of a dietary supplement containing high doses of vitamins C and E, beta-carotene, zinc, and copper on the progression of AMD.
Almost 4, people participated in this study, including 3, who had AMD. Among people with intermediate AMD, the supplement reduced the risk of developing advanced AMD by about 25 percent. AREDS2 tested modifications to the original AREDS formula in about 4, people who were at high risk of progressing to advanced AMD.
Participants were randomly assigned to groups that received the original formula or various modified versions. The modifications included removing beta-carotene and adding lutein and zeaxanthin two carotenoids that are found in the eye.
Because the link between beta-carotene and an increased risk of lung cancer in smokers was known before this study started, current smokers were not assigned to groups that received beta-carotene; only nonsmokers and former smokers were included in those groups.
After 10 years of follow-up, lutein and zeaxanthin proved to be more effective than beta-carotene in reducing the risk of progression to advanced AMD. Beta-carotene increased lung cancer risk among former smokers, but lutein and zeaxanthin did not. Are antioxidants helpful for preserving cognitive function?
Two recent reviews looked at evidence related to this topic and found mixed results. There was low-certainty evidence of better overall cognitive function after taking beta-carotene for 18 years and after taking vitamin C for 5 to 10 years, but no effects were seen after shorter periods of supplementation or after taking vitamin E.
The effects seen in the studies were small. Another review looked at studies of vitamin and mineral supplementation in people who already have mild cognitive impairment. Two of the studies involved antioxidants. In one study participants , high-dose supplementation with vitamin E for 3 years did not have a significant effect on progression of mild cognitive impairment to dementia.
In the other study, which involved combined vitamin E and C supplementation participants , the evidence was too low in quality for any conclusions to be reached about cognitive effects.
Are antioxidant supplements safe? Not necessarily. Antioxidants can have harmful effects when taken at high doses. These effects have been seen primarily in people at high risk, such as smokers. Vitamin E supplements may also interact with certain medicines, including anticoagulant or antiplatelet medicines.
High doses of vitamin C can cause diarrhea, nausea, and stomach cramps. Vitamin C supplements may also interact with cancer treatments, such as chemotherapy and radiation therapy, and they can worsen iron overload in people with hemochromatosis, a condition that causes the body to store too much iron.
Combinations of antioxidants may have undesirable effects. For example, in one study, a combination of vitamin E, vitamin C, selenium, and beta-carotene reduced the cholesterol-lowering effects of two drugs taken together for this purpose.
Tips To Consider. If you have age-related macular degeneration, consult your health care providers to determine whether supplements of the types used in the AREDS or AREDS2 trials are appropriate for you.
If you are considering a dietary supplement, first get information on it from reliable sources. Keep in mind that dietary supplements may interact with medications or other supplements and may contain ingredients not listed on the label. Your health care provider can advise you. Take charge of your health—talk with your health care providers about any complementary health approaches you use.
Together, you can make shared, well-informed decisions. For More Information. NCCIH Clearinghouse The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature.
Toll-free in the U. gov Email: info nccih. Know the Science NCCIH and the National Institutes of Health NIH provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health.
Explaining How Research Works NIH Know the Science: How To Make Sense of a Scientific Journal Article Understanding Clinical Studies NIH. PubMed® A service of the National Library of Medicine, PubMed® contains publication information and in most cases brief summaries of articles from scientific and medical journals.
Key References. Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies.
International Journal of Epidemiology. Bjelakovic G, Nikolova D, Gluud LL, et al. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases.
Cochrane Database of Systematic Reviews. Accessed at cochranelibrary. com on May 10, Chew EY, Clemons TE, Agrón E, et al. JAMA Ophthalmology. Evans JR, Lawrenson JG. Antioxidant vitamin and mineral supplements for preventing age-related macular degeneration. com on March 22, Antioxidant vitamin and mineral supplements for slowing the progression of age-related macular degeneration.
Fan H, Han X, Shang X, et al. Fruit and vegetable intake and the risk of cataract: insights from the UK Biobank study. Eye London. March 27, He FJ, Nowson CA, Lucas M, et al. Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: meta-analysis of cohort studies.
Journal of Human Hypertension.
Leaning on antioxidant-rich foods is generally safer and better for health. A dietitian suppleents why. Antioxidant supplements for overall health Workplace fatigue management is a bilingual healtu dietitian practicing from an intuitive eating, culturally sensitive framework. Her Heslth experience includes providing outpatient Antoixidant counseling Anitoxidant adults Supplementx a variety of healtth health conditions, along with providing family-based treatment for eating disorders in children and adolescents. She also offers intuitive eating coaching for Latinas to heal their relationships with food, particularly their cultural foods. According to the National Center for Complementary and Integrative Healthantioxidants help prevent oxidative stress, which is thought to play a role in a number of health ailments, including cancer, cardiovascular disease, diabetes, Alzheimer's disease, Parkinson's disease and certain eye diseases. Vitamins C and E, selenium and carotenoids are examples of antioxidants that neutralize free radicals to help counteract the harmful effects of oxidative stress on the body.Video
Top 7 Supplements Everyone Should Be Taking for Longevity in 2024
0 thoughts on “Antioxidant supplements for overall health”