In This ArticleView AllIn This ArticleWhat Are Antioxidant Supplements?Do They Work?Potential Risks of Taking Antioxidant SupplementsGetting Your Antioxidants from FoodFAQs
In This ArticleView All
View All
In This Article
What Are Antioxidant Supplements?
Do They Work?
Potential Risks of Taking Antioxidant Supplements
Getting Your Antioxidants from Food
FAQs
Close
Photo: Getty Images
According to theNational Center for Complementary and Integrative Health, antioxidants 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. While they can be obtained from food, some people rely on antioxidant supplements to boost their antioxidant intake. However, research shows this may not be the best thing to do for your health. Learn what antioxidant supplements are, their effectiveness and the best antioxidant-rich foods to eat.
What Happens to Your Body When You Take Vitamin D Every Day
Antioxidants help prevent or delay oxidative stress from free radicals, perStatPearls. Free radicals result naturally from exercise and converting food to energy. According to the NCCIH, certain environmental contaminants can also be a source of free radical exposure, including cigarette smoke, pollution and even sunlight.Foods likefruits and veggiesare great sources of antioxidants, but antioxidants can also be obtained through supplements. Antioxidant supplements are essentiallyhighly concentrated dosesof the given nutrient. Vitamins and minerals like vitamins C and E, selenium, manganese and carotenoids (like beta carotene, lycopene, lutein and zeaxanthin) are considered antioxidants, per the NCCIH.
Types and Varieties
Antioxidant supplements often come in powder, pill or liquid form. They can be purchased as a single nutrient supplement—like a vitamin C supplement—or as a multivitamin thatincludes a bunch of vitamins and minerals, including antioxidants.
As surprising as it may be, research does not support health benefits from antioxidant supplements, per the NCCIH.Antioxidant-rich foods, like fruits and veggies, have many health benefits, but supplements, not so much.
Even with foods, theNational Institutes of Healthnotes that there’s more to learn about the specific role naturally occurring antioxidants play and how they impact your health.
We do know, however, that higher fruit and veggie consumption is linked with reduced risk of cardiovascular disease (per a 2020 study in theJournal of the American Heart Association), lower mortality (per a 2021 study inCirculation) and breast cancer (per a 2021 study in theBritishJournal of Cancer), to name a few of their health benefits.
Although antioxidant supplements aren’t shown to be beneficial to health, they may be helpful if you have a deficiency. For example, if you are deficient in vitamin C, a vitamin C supplement may help normalize your vitamin C levels and prevent unwanted side effects of a deficiency. According to theNIH, these could include delayed wound healing and gum inflammation. That’s not to say that you’ll reap added antioxidant benefits; you’ll ensure your body has enough of the nutrient to meet its basic needs for optimal functioning.
May Increase the Risk of Prostate Cancer
In the same study, participants taking selenium with or without vitamin E also had a higher incidence of prostate cancer; however, this difference was not statistically significant.
May Increase the Risk of Lung Cancer in People Who Smoke
Beta carotene supplementation has been found to increase the risk of lung cancer in people who smoke. A 2019 study inNicotine & Tobacco Researchwith over 29,000 participants examined whether the tar and nicotine content of cigarettes affected cancer risk with beta carotene supplementation, and they found that it did not; all levels of nicotine and tar content paired with 20 milligrams/day of beta carotene supplementation increased lung cancer risk.
May Interact with Certain Medications
Before starting any supplement, it’s best to talk with a health care provider to be sure it won’t interact with any medications you’re taking. Here are some examples of how antioxidant supplements can potentially interact with medications:
To boost your antioxidant intake, we recommend leaning on food sources. The best sources of antioxidants are fruits and veggies, butdark chocolate, green tea and nuts are other good sources. Here are some ideas to give your meals and snacks an antioxidant boost:
The Bottom Line
Despite how alluring antioxidant supplements may be, research shows that they don’t really benefit health unless you’re deficient in the given nutrient. That being said, adding more antioxidant-rich foods to your diet can benefit your health in numerous ways since antioxidant-rich foods are also rich in nutrients like fiber, which have aplethora of health benefits.
Frequently Asked QuestionsIn general, antioxidant supplements are unnecessary for healthy people without a nutrient deficiency. They are not shown to have the same health benefits as consuming antioxidant-rich foods like fruits and vegetables. So, it’s best to focus on eating more plant foods rich in naturally occurring antioxidants.Since antioxidant supplements don’t have the same research-backed benefits as antioxidant-rich foods, you probably don’t need to take an antioxidant supplement at all, let alone every day. That being said, if you are deficient in an antioxidant like vitamin C or E, daily supplementation is usually recommended to replenish your levels of the nutrient and reverse or prevent side effects from a deficiency.The most powerful antioxidant supplement is the one you are deficient in. If you don’t have a deficiency in a specific antioxidant nutrient, then you probably won’t benefit from taking a supplement. And you’d be better off focusing on incorporating more antioxidant-rich foods in your diet. Antioxidant-rich foods, like fruits and veggies, are associated with loads of health benefits and no safety concerns, whereas supplements may lead to harm when overdone or taken with certain medications.Antioxidant supplements are linked with health issues in certain populations. Since they contain highly concentrated doses of nutrients, they may increase the risk of toxicity. They can also interact with medications, potentially decreasing the medication’s effectiveness or exacerbating its effects. Antioxidant supplements are also expensive, so they can put an unnecessary dent in your wallet.
Frequently Asked Questions
In general, antioxidant supplements are unnecessary for healthy people without a nutrient deficiency. They are not shown to have the same health benefits as consuming antioxidant-rich foods like fruits and vegetables. So, it’s best to focus on eating more plant foods rich in naturally occurring antioxidants.
Since antioxidant supplements don’t have the same research-backed benefits as antioxidant-rich foods, you probably don’t need to take an antioxidant supplement at all, let alone every day. That being said, if you are deficient in an antioxidant like vitamin C or E, daily supplementation is usually recommended to replenish your levels of the nutrient and reverse or prevent side effects from a deficiency.
The most powerful antioxidant supplement is the one you are deficient in. If you don’t have a deficiency in a specific antioxidant nutrient, then you probably won’t benefit from taking a supplement. And you’d be better off focusing on incorporating more antioxidant-rich foods in your diet. Antioxidant-rich foods, like fruits and veggies, are associated with loads of health benefits and no safety concerns, whereas supplements may lead to harm when overdone or taken with certain medications.
Antioxidant supplements are linked with health issues in certain populations. Since they contain highly concentrated doses of nutrients, they may increase the risk of toxicity. They can also interact with medications, potentially decreasing the medication’s effectiveness or exacerbating its effects. Antioxidant supplements are also expensive, so they can put an unnecessary dent in your wallet.
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