If you’re old enough, you may recall a time when antioxidants were all the rage in nutrition and health circles. A wide variety of foods and supplements were touted for their antioxidant content and we were constantly told how important they were for good health.
You’ll still see the occasional article or supplement ad praising antioxidants, but they’ve kind of gone out of vogue. Why? What happened?
Well, the simple answer is that research on their benefits just didn’t show the health and longevity results they had been promoted for. In fact, some studies even showed health risks from taking certain antioxidants such as Vitamin E.
But as is often the case with research, new studies and new ways of looking at things have changed our understanding of how things work.
The newer concept of antioxidants is that we need the appropriate balance between antioxidants and what’s called oxidative stress (the oxidants to be anti to, so to speak).
While oxidative stress sounds bad and is often maligned by health experts (particularly those selling products that reduce it), the fact is that our bodies need some oxidative stress for optimal functioning. For instance, it is necessary for optimal muscle building and recovery from exercise, as it stimulates various processes involved in those functions. An excessive intake of antioxidants relative to oxidative stress inhibits these processes and makes exercise less effective.
What recent research has found that younger people, in the ballpark of under 45, tend to have a reasonably good balance of oxidative stress to antioxidants for normal function without substantial supplementation with antioxidants. And in fact, supplementation with antioxidants in this age group is probably counterproductive, unless they are subject to factors that would significantly raise oxidative stress, such as smoking or eating diets comprised of highly processed foods high in unhealthy fats and sugar.
But from the age of about 45 and older, certain hormonal and biochemical changes begin to occur that increase oxidative stress as we age, thus increasing the need for antioxidants. Here again, lifestyle also factors in, so people who don’t smoke, with diets high in fresh produce and low in ultraprocessed foods, have less of a need for antioxidant supplementation.
Generally speaking, foods and supplements that increase glutathione levels are probably the best for properly balancing oxidative stress as we age. Foods that enhance glutathione are the sulphur-rich onions, garlic, and cruciferous vegetables like broccoli and cauliflower. Supplements include the recently popular NAC (N-acetyl cysteine), alpha-lipoic acid, selenium, vitamin C, and curcumin (found in the spice turmeric). Liposomal glutathione supplements are also available, but is may work better for balancing oxidative stress to take precursors that the body can convert and use as needed rather than putting glutathione directly into the system (further research is needed).
Again, taking measures to increase glutathione and combat oxidative stress primarily comes into play for those in their mid-40’s and older.
Lab tests are available to measure oxidative stress levels and help with deciding on whether supplementation with antioxidants is indicated. But there are some basic signs and symptoms that suggest some balancing of oxidative stress may be helpful. These include premature aging of skin and hair, chronic inflammation and joint/muscle pain, “brain fog” and memory issues.
Antioxidants may not be as much of a “hot topic” these days, but for those of us “mature” folks, they still have importance to a longer and healthier life.
Until next time…
George F. Best, D.C.
