Free radicals cause damage to cells. The body produces some free radicals as part of day-to-day metabolic processes. In addition, people create other situations that encourage free-radical production, such as when you are exposed to chemicals, smoke, air pollution and pesticides. Certain vitamin supplements, called antioxidants, help defend and protect the body from free-radical damage.
Best Vitamin Supplements
Research published in the "Federation of American Societies for Experimental Biology," or FASEB, says that beta-carotene from plant pigment is the most efficient supplement to eliminate free radicals because it functions as an antioxidant. Beta-carotene is superior to vitamin A as a free-radical fighter since vitamin A cannot quench singlet oxygen and has a small capacity to scavenge free radicals. The findings of the research list vitamin C, vitamin E, beta-carotene, zinc, selenium, copper, iron and manganese as the best vitamin supplements for free-radical damage, especially when they are taken together. The report cautions that even a small deficiency of one of these supplements might result in subsequent decrease in the bioactivity of another essential micronutrient.
Morning Supplement Regimen
The best antioxidant supplements are those that are the best quality. In "The Antioxidant Miracle," Lester Packer recommends a basic supplement regimen of antioxidant vitamins of 100mg vitamin E from tocotrienols, 200mg mixed tocopherols, 30mg of co-enzyme Q10, 250mg ester vitamin C, 400mcg folic acid, 300mcg biotin and 2mg vitamin B-6. Packer recommends that the best vitamin E for antioxidant support comes from three natural sources: natural d-alpha tocopherol, mixed tocopherols and tocotrienols. Check the labeling to ensure that it is a natural vitamin E and not one that contains synthetics. Synthetic vitamin E contains the designation dl-alpha tocopherol.
Evening Supplement Regimen
Antioxidant support works best when provided in the morning and in the evening. Packer recommends additional evening supplements of vitamin E in the form of 200mg d-alpha tocopherol, 50mg lipoic acid, 250mg ester vitamin C, 30mg ginkgo biloba, and 200mcg selenium. Packer also recommends obtaining beta carotene through diet by eating three orange and yellow fruits and vegetables and two dark green leafy vegetables daily.
Additional Antioxidant Support
Some conditions require extra antioxidant support, such as for diabetics, menopausal women, or smokers and those who are exposed to secondhand smoke. For diabetics, add an extra 100mg lipoic acid, 1,000-mg GLA capsule and 200mcg chromium to your antioxidant supplement regimen, either in the morning or in the evening. For menopausal women, add 1,200mg calcium and 100mg tocotrienols daily. For those exposed to smoke, in addition to the morning and evening regimen of antioxidants, Packer recommends adding 100mg lipoic acid, 100mg tocotrienols, 50mg co-enzyme Q10 and 20mg Pycnogenol. In addition, add brightly colored fruits and vegetable for all conditions, since these are the best sources of the carotenoids.
References
- Rice University: Antioxidants and Free Radicals
- FASEB: Free Radical Tissue Damage: Protective Role of Antioxidant Nutrients
- "The Antioxidant Miracle"; Lester Packer; 1999
