How to Use Antioxidant Supplements

Introduction

Antioxidants are natural substances (vitamins, minerals, enzymes) that help protect against the damaging effects of aging. Antioxidants destroy free radicals, the toxins left behind by oxygen damage to the cells, help the body absorb vitamins and reduce risk of serious disease and degenerative disorders. The best source of antioxidants is a balanced diet, but your health practitioner may also recommend supplements.

Instructions

Difficulty: Moderately Easy

Steps

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Step One

Work with your doctor or holistic practitioner to determine your specific antioxidant needs. Elderly people who do not eat a variety of fresh fruits and vegetables, smokers, people who drink alcohol to excess and those dealing with chronic disease may need to supplement their diets with antioxidant capsules or liquid supplements.

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Step Two

Get supplementary antioxidants in a daily multivitamin. Many over-the-counter vitamin and mineral combinations contain the recommended dosage of a wide variety of antioxidants. Choose this kind of supplement if you just want to multiply the antioxidant effects of a good diet, or if you are a younger person looking to postpone the effects of aging.

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Step Three

Add larger doses of antioxidant vitamins to target specific supplement needs. Vitamin C, the superstar of antioxidants, protects against free radicals. Choose C if you are a smoker or eat lots of packaged or grilled meats, as vitamin C prevents the formation of cancer-causing nitrosamines from the nitrates in these foods. Use vitamin E to help protect LDL, the good cholesterol. Alcohol users may find vitamin B2 helpful, especially when taken as part of a B-complex supplement, to control alcohol-related cell damage.

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Step Four

Focus on carotenoids, the substance found in red, yellow and orange vegetables. Beta carotene, the best known of these supplements, can be converted by the body into vitamin A, which you may need if you do not drink vitamin-enriched milk or eat a lot of carrots and peppers. Lutein helps protect against macular degeneration, a form of blindness that is age-related. Lycopene has been shown to be useful in maintaining prostate health and preventing coronary artery disease.

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Step Five

Help your body produce its own antioxidants by taking mineral supplements like selenium, zinc, manganese and copper. These minerals work with the body's own anti-aging system to slow the formation of free radicals and boost immunity.

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Step Six

Boost your immune system and fight damaging inflammation with enzymes like coenzyme Q10 and cysteine. Coenzyme Q10 (sometimes known as Co-Q) has been helpful to people with congestive heart failure and gum disease. If you are on aspirin therapy for anticlotting, cysteine may help overcome aspirin's tendency to sap antioxidants.

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Step Seven

Explore herbal antioxidant supplements. Herbs and spices like milk thistle, gingko, grape seed, bilberry and turmeric can help reduce inflammation, increase night vision, improve the elasticity of skin and collagen, sharpen mental function and protect the liver and kidneys. Green tea is a powerful antioxidant, and using it as a supplement is as easy as brewing up a cup or two a day.

Tips & Warnings

• Always check with your doctor or healthcare professional before beginning a supplement regimen, especially if you have chronic health problems. Supplements can interfere with or increase the potency of prescription medications, and people with kidney and liver disease need to be especially careful of adding supplements.
• Do not oversupplement. Vitamins C and A and beta carotene, in particular, can be toxic in high concentrations, especially for smokers. Take the lowest recommended dosage after discussing supplements with your doctor.