Antioxidants

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Antioxidant supplements contain nutrients and plant compounds with antioxidant activity, such as vitamin C, vitamin E, N-acetyl cysteine (NAC), resveratrol and green tea extract. This collection also includes greens powders and multi-ingredient wellness formulas. You will find options from NOW Foods, Nutrivein, Beast Labs Nutrition, Horbaach and Ghost, in capsules, tablets and powders.

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Antioxidants: buying guide

What antioxidants do, and what supplements can't

Normal cell activity produces reactive oxygen substances, and when they build up the result is called oxidative stress. The US National Center for Complementary and Integrative Health (NCCIH) notes that the body's own antioxidant enzymes are the main defence. Diets rich in fruit and vegetables are linked with lower rates of chronic disease, but antioxidant supplements have generally not been shown to deliver the same benefit, so they should sit alongside a good diet, not replace it. Some nutrients still have clear jobs: vitamin C, for example, is needed to make collagen.

Antioxidants and training

More is not always better if you train. In studies summarised by the NIH Office of Dietary Supplements, high doses of vitamins C and E reduced markers of mitochondrial adaptation, and in one strength study they reduced gains in arm strength. The Australian Institute of Sport (AIS) places vitamin C and NAC in Group B (emerging evidence) and vitamin E in Group C (no proven benefit for athletes).

How to compare antioxidant products

  • Dose per serve. Check the amount of each ingredient against upper limits. The US upper limit for vitamin C is 2,000 mg a day from all sources.
  • Single ingredient or blend. Proprietary blends often hide individual amounts, which makes products hard to compare.
  • Overlap. Greens powders, multivitamins and liver formulas can repeat the same nutrients, so add up your total.

Safety

High-dose vitamin C can cause diarrhoea, nausea and stomach cramps. High-dose vitamin E may raise bleeding risk and interact with blood-thinning medicines. Antioxidants may also interfere with chemotherapy and radiation, so anyone in cancer treatment should check with their care team first.

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Sources: NCCIH: Antioxidant Supplements, What You Need To Know; NIH ODS: Dietary Supplements for Exercise and Athletic Performance; AIS Supplement Framework.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Antioxidants: questions and answers

Do antioxidant supplements actually work?
It depends what you expect. The NCCIH reports that studies of antioxidant supplements for preventing cancer, heart disease and cataracts have generally not shown benefit, even though diets rich in fruit and vegetables are linked with lower disease risk. Supplements can help fill a gap in a specific nutrient, such as vitamin C, but they are not a substitute for eating well.
Should I take vitamin C and E after training?
Large doses may work against you. Research summarised by the NIH Office of Dietary Supplements found high-dose vitamins C and E reduced markers of training adaptation, and one strength study saw smaller strength gains. If you train hard, get these nutrients mainly from food and avoid very high supplemental doses around your sessions.
How much vitamin C is too much?
The US upper limit for adults is 2,000 mg a day from food, drinks and supplements combined. Going over it can cause diarrhoea, nausea and stomach cramps. People with haemochromatosis, a condition where the body stores too much iron, should avoid high doses. Check every product you take, because greens powders and multivitamins often contain vitamin C too.
Can antioxidant supplements interact with medicines?
Yes. The NCCIH notes that high-dose vitamin E may interact with blood thinners, vitamin C may interact with chemotherapy and radiation, and one study found an antioxidant combination reduced the effect of a cholesterol medicine. Tell your doctor or pharmacist about every supplement you take, especially before surgery or during cancer treatment.
What is glutathione?
Glutathione is an antioxidant your body makes from three amino acids: glutamate, cysteine and glycine. It is sold as a supplement, for example in Life Extension Glutathione, Cysteine & C, which pairs it with L-cysteine and vitamin C in 100 capsules. Glutathione taken by mouth is partly broken down during digestion, and studies on whether supplements raise levels in the body are mixed, so keep expectations modest. Eating enough protein supplies the amino acids your body uses to make its own. If you take regular medication, check with your doctor or pharmacist first.
What is astaxanthin?
Astaxanthin is a red-orange carotenoid pigment made by microalgae. It is what gives salmon, prawns and krill their pink colour, and it shows antioxidant activity in laboratory studies. We stock NOW Foods Astaxanthin 4 mg and Life Extension Astaxanthin with Phospholipids, which provides 4 mg per softgel. Astaxanthin is fat soluble, so it is usually taken with a meal. Human research is still small-scale, so keep expectations modest and follow the label. If you are pregnant, breastfeeding or take regular medication, check with your pharmacist first.

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