Antioxidants supplements

For a person whose diet does not provide sufficient amounts of the antioxidant vitamins, it may be worth considering taking extra amounts as antioxidants supplements. Research shows that the protective effects of antioxidant vitamins occur when they are taken at doses much higher than the RDAs. Studies which look at the anticancer effects of vitamin C often use doses of around 1000 mg. This is the amount in 14 oranges. Studies looking at the heart protective effects of vitamin E have used doses of 800 IU (536 mg alpha TE). This is the amount in around eight cups of sunflower seeds.

Those who regularly eat five to nine large servings of fruit and vegetables every day may be able to get enough vitamin C and beta carotene, but a large amount of high fat vitamin E-rich foods would be necessary to reach the levels that have been used to show protective effects.

Antioxidant vitamins are well-tolerated and free from toxicity, even in high doses except in unusual circumstances. In those who have a history or a family history of disease; are under stress; smoke; or live in a polluted environment; antioxidant supplements may be recommended. Suggested doses are:

Vitamin C           100 to 1000 mg

Beta carotene       10 to 30 mg

Vitamin E          67 to 500 mg alpha TE                                           

Selenium             100 to 200 mcg

Other antioxidant supplements

For a person whose diet does not provide sufficient amounts of the antioxidant vitamins, it may be worth considering taking extra amounts as antioxidants supplements. Research shows that the protective effects of antioxidant vitamins occur when they are taken at doses much higher than the RDAs.

Aside from antioxidant vitamins and minerals, there are several other types of antioxidants available both in foods and supplements. Many of these belong to a family of plant chemicals called flavonoids. There are also several herbs which have antioxidant activity. These include cayenne or chilli pepper (Capsicum annuum), ginger (Zingiber officinale), garlic (Allium sativum), turmeric (Curcuma longa), ginkgo (Ginkgo biloba) and bilberry (Vaccinium myrtillus).

 
 
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