Antioxidants
Defense against oxidative damage. Antioxidants donate electrons to neutralize free radicals, protecting cells from damage. But more isn't always better—the body needs some oxidative stress for signaling. Endogenous antioxidants like glutathione are most important.
Endogenous Antioxidants (Body Makes)
Glutathione (GSH)
Master antioxidant. Made from glycine, cysteine, glutamate. NAC boosts it.
Superoxide Dismutase (SOD)
First line defense. Needs zinc, copper, manganese. Converts superoxide.
Catalase
Breaks down hydrogen peroxide. Iron-dependent. Works with SOD.
Glutathione Peroxidase
Selenium-dependent. Reduces peroxides. Protects cell membranes.
Alpha-Lipoic Acid
Unique—water and fat soluble. Recycles other antioxidants. Made in body.
CoQ10
Mitochondrial antioxidant. Energy production. Declines with age, statins.
Dietary Antioxidants
Vitamin C
Water-soluble. Recycles vitamin E. Immune function. Citrus, peppers, broccoli.
Vitamin E
Fat-soluble. Protects cell membranes. Full spectrum (tocopherols + tocotrienols).
Polyphenols
Colorful plants. Thousands of types. Berries, tea, cocoa, olive oil.
Carotenoids
Beta-carotene, lycopene, lutein. Orange/red foods. Fat needed for absorption.
Selenium
Cofactor for glutathione peroxidase. Brazil nuts best source. Don't overdo.
Zinc
SOD cofactor. Immune function. Oysters, beef, pumpkin seeds.
Antioxidant Cautions
Hormesis Matters
Some oxidative stress is beneficial. Triggers adaptation. Exercise benefits blocked by mega-dosing.
Network Effect
Antioxidants work together. High-dose single antioxidant can become pro-oxidant.
Food Over Supplements
Whole foods contain the network. Isolated supplements miss synergy.