How Do You Know if You Are Getting Too Much Antioxidants

Oftentimes used as a marketing buzzword, larn about the role of antioxidants beyond the hype, and some of the research on health and disease prevention.

Leap to:
–What are antioxidants?
–Health benefits of antioxidants: what's the buzz?
–Studies of antioxidant supplements and affliction prevention
–Antioxidants in nutrient
–Lesser line on antioxidants and illness prevention

What are antioxidants?

The body's trillion or so cells face formidable threats, from lack of food to infection with a virus. Another constant threat comes from chemicals chosen free radicals. In very high levels, they are capable of damaging cells and genetic material. The body generates free radicals as the inevitable byproducts of turning food into free energy. Gratis radicals are also formed later exercising or exposure to cigarette smoke, air pollution, and sunlight. [1]

Costless radicals come in many shapes, sizes, and chemical configurations. What they all share is a voracious appetite for electrons, stealing them from any nearby substances that will yield them. This electron theft can radically alter the "loser's" structure or function. Gratuitous radical damage can change the instructions coded in a strand of Deoxyribonucleic acid. Information technology can make a circulating low-density lipoprotein (LDL, sometimes called bad cholesterol) molecule more probable to become trapped in an artery wall. Or it can alter a cell'due south membrane, irresolute the flow of what enters the cell and what leaves it. An excessive chronic corporeality of free radicals in the torso causes a condition chosen oxidative stress, which may harm cells and lead to chronic diseases. [2]

We aren't caught against free radicals. The body, long used to this relentless assail, makes many molecules that quench free radicals as surely every bit h2o douses burn. Nosotros as well extract gratuitous-radical fighters from food. These defenders are labeled "antioxidants." They work by generously giving electrons to free radicals without turning into electron-scavenging substances themselves. They are also involved in mechanisms that repair DNA and maintain the health of cells.

There are hundreds, probably thousands, of different substances that tin act as antioxidants. The nearly familiar ones are vitamin C, vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. They're joined past glutathione, coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more than.  Near are naturally occurring, and their presence in food is likely to prevent oxidation or to serve as a natural defence force confronting the local environment.

But using the term "antioxidant" to refer to substances is misleading. Information technology is really a chemic holding, namely, the power to act equally an electron donor. Some substances that act as antioxidants in one situation may be pro-oxidants—electron grabbers—in a different situation. Another big misconception is that antioxidants are interchangeable. They aren't. Each one has unique chemical behaviors and biological backdrop. They almost certainly evolved every bit parts of elaborate networks, with each different substance (or family of substances) playing slightly different roles. This means that no single substance can do the piece of work of the whole crowd.

Health benefits of antioxidants: what's the fizz?

Antioxidants came to public attention in the 1990s, when scientists began to empathize that free radical damage was involved in the early stages of avenue-bottleneck atherosclerosis. It was besides linked to cancer, vision loss, and a host of other chronic atmospheric condition. Some studies showed that people with low intakes of antioxidant-rich fruits and vegetables were at greater risk for developing these chronic conditions than were people who ate plenty of those foods. Clinical trials began testing the bear on of unmarried substances in supplement form, peculiarly beta-carotene and vitamin Due east, as weapons confronting chronic diseases.

Even before the results of these trials were in, the media and the supplement and food industries began to hype the benefits of "antioxidants." Frozen berries, light-green tea, and other foods labeled as beingness rich in antioxidants began popping upwardly in stores. Supplement makers touted the disease-fighting properties of all sorts of antioxidants.

The inquiry results were mixed, but most did not find the -to-be benefits. Most enquiry teams reported that vitamin Eastward and other antioxidant supplements didn't protect confronting center affliction or cancer. [3] One study fifty-fifty showed that taking beta-carotene supplements actually increased the chances of developing lung cancer in smokers. On the other hand, some trials reported benefits; for example, after 18 years of follow-up, the Physicians' Health Study found that taking beta-carotene supplements was associated with a pocket-size reduction in the rate of cognitive pass up. [4]

These by and large disappointing results haven't stopped nutrient companies and supplement sellers from banking on antioxidants. Antioxidants are still added to breakfast cereals, sports bars, energy drinks, and other processed foods, and they are promoted as additives that tin forbid heart disease, cancer, cataracts, retention loss, and other weather.

Often the claims have stretched and distorted the data: While it'southward true that the package of antioxidants, minerals, fiber, and other substances found naturally in fruits, vegetables, and whole grains helps prevent a diverseness of chronic diseases, it is unlikely that loftier doses of antioxidant supplements tin can accomplish the aforementioned feat.

Antioxidant foods hyped to super-status

Some foods reached "superfood" status because of their loftier antioxidant content. In 1991, a rating tool called the Oxygen Radical Absorbance Capacity (ORAC) was created by scientists from the National Institute on Crumbling and the United States Department of Agriculture (USDA). It was used to measure the antioxidant chapters of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes. Blueberries and other foods topping the list were heavily promoted in the popular press every bit disease-fighters even if the scientific discipline was weak, from cancer to encephalon health to middle affliction. Still, xx years later the USDA retracted the information and removed the database later on determining that antioxidants accept many functions, not all of which are related to costless radical activity. [v]

Learn more about the history and hype around then-called superfoods.

Antioxidant supplements and disease prevention: piffling supportive show

Randomized placebo-controlled trials, which can provide the strongest show, offer little support that taking vitamin C, vitamin E, beta-carotene, or other single antioxidants provides substantial protection confronting heart disease, cancer, or other chronic conditions. The results of the largest trials have been mostly negative.

Heart affliction

Vitamin Eastward, beta-carotene, and other antioxidants in supplement form aren't the silverish bullet against heart disease and stroke that researchers were hoping for.  A minor issue of vitamin E has been found in some studies merely more than research is needed.

• In the Women's Health Study, 39,876 initially healthy women took 600 IU of natural source vitamin E or a placebo every other mean solar day for ten years. At the report's end, the rates of major cardiovascular events and cancer were no lower among those taking vitamin E than those taking the placebo. However, the trial did notice a significant 24% reduction in total cardiovascular mortality. Although this was not a principal endpoint for the trial, it yet represents an important outcome. [vi]
• Earlier large vitamin Due east trials, conducted among individuals with previously diagnosed coronary illness or at high risk for it, generally showed no benefit. In the Heart Outcomes Prevention Evaluation (HOPE) trial, the rates of major cardiovascular events were essentially the same in the vitamin E (21.5%) and placebo (twenty.vi%) groups, although participants taking vitamin E had higher risks of middle failure and hospitalization for center failure. [7] In the Gruppo Italiano per lo Studio della Sopravvivenza nell'Infarto Miocardico (GISSI) trial, the results were mixed but mostly showed no preventive effects subsequently more than than three years of treatment with vitamin East amid 11,000 center attack survivors. [8] However, some studies suggest potential benefits among certain subgroups. A recent trial of vitamin East in State of israel, for case, showed a marked reduction in coronary heart affliction among people with type 2 diabetes who have a common genetic predisposition for greater oxidative stress. [9]
• Beta-carotene, meanwhile, did not provide any protection against heart illness or stroke, as demonstrated by the Physicians' Health Study. [10]
• What most combinations? In the Supplementation en Vitamines et Mineraux Antioxydants (SU.VI.MAX) study, xiii,017 French men and women took a single daily sheathing that contained 120 mg vitamin C, 30 mg vitamin Due east, 6 mg beta-carotene, 100 mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years. The vitamins had no effect on overall rates of cardiovascular disease. [eleven]
• In the Women's Antioxidant Cardiovascular Study, vitamin Due east, vitamin C, and beta-carotene had similar furnishings as a placebo on myocardial infarction, stroke, coronary revascularization, and cardiovascular death, although there was a modest and significant do good for vitamin Eastward amidst women with existing cardiovascular disease. [12]

Lung disease

A 2014 report from the Journal of Respiratory Research found that different isoforms of vitamin East (called tocopherols) had opposing effects on lung function. [13] The study analyzed data from the Coronary Artery Risk Evolution in Immature Adults (CARDIA) cohort and measured serum levels of alpha- and gamma-tocopherol in 4,526 adults. Lung function was tested using spirometric parameters: college parameters are indicative of increased lung function, while lower parameters are indicative of decreased lung function. The report found that higher serum levels of alpha-tocopherol were associated with college spirometric parameters and that high serum levels of gamma-tocopherol were associated with lower spirometric parameters. Though the written report was observational in nature, it confirmed the mechanistic pathway of alpha- and gamma-tocopherol in mice studies. [14]

Cancer

When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. Few trials take gone on long enough to provide an adequate test for cancer.

• In the long-term Physicians' Health Written report, cancer rates were similar amongst men taking beta-carotene and amongst those taking a placebo. [x] Other trials have also largely shown no event, including HOPE. [7]
• The SU.Six.MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality amidst men taking an antioxidant cocktail (low doses of vitamins C and E, beta-carotene, selenium, and zinc) but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study. [11]
• A randomized trial of selenium in people with skin cancer demonstrated pregnant reductions in cancer and cancer mortality at various sites, including colon, lung, and prostate. [15]  The furnishings were strongest amidst those with low selenium levels at baseline.

Age-related eye illness

• A six-year trial, the Age-Related Eye Disease Written report (AREDS), found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of avant-garde historic period-related macular degeneration, simply non cataracts, in people who were at high hazard of the disease. [16,17]
• Lutein, a naturally occurring carotenoid constitute in dark-green, leafy vegetables such as spinach and kale, may protect vision. However, relatively short trials of lutein supplementation for historic period-related macular degeneration have yielded conflicting findings. [18,19] A follow-upward trial to the AREDS, the AREDS2, examined lutein/zeaxanthin supplementation on late age-related macular degeneration (AMD) in men and women for up to 5 years. [20] It institute a favorable simply not pregnant outcome of the supplements on AMD.
• A Cochrane review of 19 randomized controlled trials compared antioxidant vitamin/mineral supplements (multivitamin, vitamin E, lutein, zeaxanthin, zinc) with placebo or no intervention in people with AMD. [21] The participants were mostly well-nourished. The written report establish that people taking the vitamins were less likely to progress to late-phase AMD and vision loss. Withal, the report authors noted that taking lutein and zeaxanthin alone or vitamin East solitary did non have a beneficial effect on these center conditions.
• The Selenium and Vitamin Due east Cancer Prevention Trial (SELECT) Center Endpoints Study, which followed eleven,267 men for a hateful of v years, did not find that vitamin E and selenium supplements, in combination or alone, protected from historic period-related cataracts. [22]

Noesis

• The Physicians' Health Written report 2, a randomized trial giving 50 mg beta-carotene supplements or a placebo to 5,956 men older than 65 years, constitute that longer-term supplementation for at to the lowest degree fifteen years provided cognitive benefits. [4]
• The Prevention of Alzheimer's Disease by Vitamin E and Selenium (PREADViSE) trial followed more than 3,700 men ages threescore and older for half dozen years. It did non find that antioxidant supplements of vitamin Due east or selenium, lone or in combination, protected against dementia compared with a placebo. [23]

Early expiry

• A meta-analysis of 68 antioxidant supplement trials constitute that taking beta-carotene and vitamin A and Due east supplements increased the risk of dying. [24] Although salubrious participants were included in 21 of the trials, most of the studies included people who already had some type of serious illness. Information technology was likewise difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely.
• The aforementioned authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium (alone or in combination). [25]Again, the majority of trials included people with various established diseases. The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death. The elapsing of the studies varied widely from one month to 12 years, with varying dosages.

Potential hazards of antioxidant supplements

If antioxidants were harmless, it wouldn't much affair if you took them "only in case." A few studies, though, accept raised the possibility that taking antioxidant supplements, either single agents or combinations, could interfere with health.

• The first inkling came in a big trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo. [26]
• In another trial amid heavy smokers and people exposed to asbestos, beta-carotene was combined with vitamin A. Again, an increase in lung cancer was seen in the supplement group. [27] Not all trials of beta-carotene show this harmful effect, all the same. In the Physicians' Health Study, which included few active smokers, no increase in lung cancer or any other adverse affect was seen even after 18 years of follow-up. [10]
• In the SU.Vi.MAX trial, rates of peel cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc. [28]
• Vitamin Eastward supplements were found to significantly increase the risk of prostate cancer by 17% in healthy men compared with those who took a placebo. These results came from the Selenium and Vitamin E Cancer Prevention Trial (SELECT) that followed 35,533 men for up to 12 years. [29]

High-dose antioxidant supplements can too interfere with medicines. Vitamin East supplements can accept a blood-thinning effect and increase the chance of bleeding in people who are already taking blood-thinning medicines. Some studies have suggested that taking antioxidant supplements during cancer handling might interfere with the effectiveness of the treatment. Inform your dr. if starting supplements of any kind. [1]

Antioxidants in food

1 possible reason why many studies on antioxidant supplements exercise not prove a health benefit is because antioxidants tend to work best in combination with other nutrients, establish chemicals, and even other antioxidants.

For case, a cup of fresh strawberries contains about 80 mg of vitamin C, a nutrient classified as having high antioxidant action. But a supplement containing 500 mg of vitamin C (667% of the RDA) does not contain the establish chemicals (polyphenols) naturally found in strawberries like proanthocyanins and flavonoids, which besides possess antioxidant activeness and may team up with vitamin C to fight disease.  Polyphenols besides have many other chemical backdrop too their ability to serve as antioxidants.  There is a question if a nutrient with antioxidant activity tin cause the opposite effect with pro-oxidant activeness if too much is taken. This is why using an antioxidant supplement with a single isolated substance may not exist an effective strategy for anybody.

Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects. For case, there are viii chemical forms of vitamin E present in foods. Even so, vitamin E supplements typically merely include i form, alpha-tocopherol. [1]

Epidemiological prospective studies show that college intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower chance of chronic oxidative stress-related diseases like cardiovascular diseases, cancer, and deaths from all causes. [30-33] A plant-based diet is believed to protect confronting chronic oxidative stress-related diseases.  [two] It is not clear if this protective effect is due to the antioxidants, other substances in the foods, or a combination of both. The following are nutrients with antioxidant activity and the foods in which they are found:

• Vitamin C: Broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, leafy greens (turnip, mustard, beet, collards), honeydew, kale, kiwi, lemon, orange, papaya, snow peas, strawberries, sweet potato, tomatoes, and bong peppers (all colors)
• Vitamin E: Almonds, avocado, Swiss chard, leafy greens (beet, mustard, turnip), peanuts, reddish peppers, spinach (boiled), and sunflower seeds
• Carotenoids including beta-carotene and lycopene: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, bell peppers, kale, mangos, turnip and collard greens, oranges, peaches, pink grapefruit, pumpkin, winter squash, spinach, sugariness potato, tangerines, tomatoes, and watermelon
• Selenium: Brazil nuts, fish, shellfish, beefiness, poultry, barley, brownish rice
• Zinc: Beef, poultry, oysters, shrimp, sesame seeds, pumpkin seeds, chickpeas, lentils, cashews, fortified cereals
• Phenolic compounds: Quercetin (apples, ruddy wine, onions), catechins (tea, cocoa, berries), resveratrol (red and white vino, grapes, peanuts, berries), coumaric acrid (spices, berries), anthocyanins (blueberries, strawberries)

Lesser line on antioxidants and disease prevention

Excessive gratuitous radicals contribute to chronic diseases including cancer, centre disease, cerebral decline, and vision loss. This doesn't automatically mean that substances with antioxidant properties will prepare the problem, specially if they are taken out of their natural context. The studies so far are inconclusive but by and large don't provide strong prove that antioxidant supplements have a substantial touch on disease. Go along in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease. At the same time, abundant evidence suggests that eating whole in fruits, vegetables, and whole grains—all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging.

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How Do You Know if You Are Getting Too Much Antioxidants

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