Are You Getting Enough Antioxidants? Here's Why 'Eating The Rainbow' Is More Important Than Ever

We're going to get nerdy for a minute—are you ready? Free radicals1 are oxygen molecules that, due to normal chemical reactions and processes, have split into individual atoms with unpaired electrons. This isn't ideal because electrons like to have a buddy; and when they find themselves all alone, they try to swipe a buddy electron from one of our cells, causing damage. Free radicals can weaken cell walls, disrupt DNA, and impair mitochondria—the all-important energy powerhouses in our cells. Over time, this damage, called oxidative stress, amounts to wrinkled skin2, cognitive decline, and chronic disease.

On the flip side, we have antioxidants—some of which are made by the body and others that are absorbed from diet—that act as a defense system against free radicals. Antioxidants are molecules that offer up one of their electrons to the free radicals, thereby neutralizing the free radicals and keeping them from stealing an electron from our cells. At its best, this strong network of warriors can stop up to 99 percent of free radicals from damaging our cells. Unfortunately, over time, our defenses weaken and the damage builds up. To make things worse, a lot of things we do and encounter every day can ramp up free radical production in our body. Luckily, we can minimize or modify most of them, like stress, poor diet, smoking, and even exercise6—others not so much, like toxins, pollution, and sun exposure. Free-radical-caused oxidative stress is responsible for typical signs of aging, like wrinkles, and has been tied to everything from cancer7 to neurodegenerative diseases8 to heart disease9.

So what can we do to stop, or at least slow down, these pesky age-inducing molecules? It all comes down to the antioxidants. These free-radical-fighting compounds have been associated with protecting cells from damage10, warding off disease, and increasing longevity. In fact, one study found11 that healthy centenarians (that's over 100 candles on the birthday cake!) had particularly high levels of vitamins A and E—two powerful antioxidants. Clearly, these antioxidants had been putting in some hard work. Other great antioxidants include glutathione, vitamin C, CoQ10, melatonin, resveratrol and psterostilbene12, and phenols.

While the body produces some antioxidants on its own, it gets a lot of them from our diet as well. You can find antioxidants in all your favorite fruits and vegetables (they are primarily found in plants15). Hint: Look for bright colors since antioxidants are what give things like orange peppers and red tomatoes their vibrant hues10. Although all antioxidants work to disarm free radicals, they do so in distinct ways and in different parts of the body. Some also have synergistic effects16 and work better together, like vitamin C and vitamin E, so it's important to consume a variety of antioxidant-rich plant foods. Eating a diet rich in antioxidants has been shown to promote health and longevity. In fact, polyphenols, one type of antioxidants, has been associated with a 30 percent reduction in mortality17 in older adults. Added bonus: It can give you glowing skin.

Due to dietary shifts and changing micronutrient profiles in food18, many people have trouble consuming an adequate amount of antioxidants. The Dietary Guidelines list multiple antioxidants, including vitamins A, E, and C, as underconsumed nutrients, putting many Americans at risk for nutrient deficiencies. That's where supplements come in. Supplements19 have been shown to decrease the percentage of the population that falls below the recommended intake levels.

While supplements can certainly increase the amount of antioxidants consumed, there is some conflicting evidence about their effectiveness for improving skin, preventing disease, and increasing longevity. Some studies have shown that antioxidant supplementation can lower cancer risk20 and mortality, but others have found no effect21. Keep in mind that megadoses of some antioxidants have proved to be dangerous.

It is always best to get your vitamins and nutrients from whole-food sources first, but antioxidant supplements can be there to pick up the slack, especially since we're exposed to more toxins now than ever before. And as always, talk to your doctor before starting any new supplement.