Last Updated on July 17, 2023

Antioxidants are crucial for maintaining good health, as they help protect the body against oxidative stress and free radicals. While a healthy diet rich in fruits, vegetables, and whole foods is the best source of antioxidants, taking antioxidant supplements can also provide a convenient and effective way to ensure you’re getting enough of these important compounds.

In this article, we’ll explore the 15 best antioxidant supplements available to support your health and boost your immune system.

1. Turmeric Curcumin

Turmeric, a spice derived from the root of the Curcuma longa plant, has been used for centuries in Ayurvedic and traditional Chinese medicine to treat a variety of conditions, including inflammation, digestive disorders, and infections.

In a 2010 study conducted by researchers at the University of California, Los Angeles, the antioxidant capacity of curcumin, the active compound in turmeric, was investigated. The study involved human participants and demonstrated that curcumin significantly increased plasma antioxidant capacity, suggesting that turmeric’s antioxidant properties can be effectively utilized by the body to combat oxidative stress.

2. Apple Cider Vinegar

Apple cider vinegar, a fermented liquid made from crushed apples, has been used for centuries as a traditional remedy for a variety of health issues, including digestive problems, sore throats, and inflammatory skin conditions.

Conducted in 2014, an investigation by researchers at the Islamic Azad University in Iran examined the antioxidant properties of apple cider vinegar in vitro. Significant antioxidant activity was exhibited by apple cider vinegar, with its crucial role in scavenging free radicals and reducing oxidative stress played by its phenolic compounds and flavonoids.

3. Elderberry

Elderberry, derived from the Sambucus nigra plant, has a long history of use in traditional medicine for treating colds, flu, and other respiratory infections due to its immune-boosting properties. Elderberry is one of the best antioxidant supplements on the market.

A study published in 2004 by researchers at the Justus-Liebig University in Germany examined the antioxidant capacity of elderberry extract. The study found that elderberry extract exhibited significant antioxidant activity by effectively neutralizing free radicals, protecting cells from oxidative damage, and reducing inflammation, which contributes to its health-promoting effects.

4. Ashwagandha

Ashwagandha, also known as Withania somnifera, is an adaptogenic herb with a long history in Ayurvedic medicine. It is traditionally used to improve overall health, reduce stress, and enhance cognitive function due to its antioxidant and anti-inflammatory properties.

A study conducted by the Indian Institute of Chemical Technology in 2010 investigated the antioxidant activity of ashwagandha root extracts. The study found that the ashwagandha root extracts exhibited significant antioxidant properties, reducing oxidative stress in various in vitro and in vivo models.

5. Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble immune-boosting vitamin that plays a crucial role in maintaining good health. It is found naturally in various anti-inflammatory fruits and vegetables, such as oranges, strawberries, and bell peppers. As a powerful antioxidant supplement, it has been used for centuries to support the immune system.

Investigating the antioxidant capability of vitamin C, a 1998 study from the National Institutes of Health (NIH) examined 11,348 participants aged 25-74 years. Results indicated that individuals with higher vitamin C intake exhibited lower levels of oxidative stress biomarkers, highlighting the potential of vitamin C as a protective agent against oxidative damage.

6. Vitamin E

Vitamin E is a fat-soluble vitamin that consists of a group of eight compounds, including tocopherols and tocotrienols. Found in foods like nuts, seeds, and vegetable oils, vitamin E has been known for its antioxidant properties and its role in supporting skin health and immune function for many years. In fact, it’s one of the best antioxidants for skin on the market.

A study conducted by researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in 1995 demonstrated the antioxidant capacity of vitamin E. The study included 2,974 participants aged 60-102 years and found that higher plasma concentrations of vitamin E were associated with a lower risk of coronary heart disease, suggesting that vitamin E’s antioxidant properties may protect against oxidative stress and inflammation.

7. Beta-Carotene

Beta-carotene is an orange-red pigment found in a variety of fruits and vegetables, such as carrots, sweet potatoes, and apricots, and is one of the best antioxidant supplements. It has a long history of use as a natural source of provitamin A, which the body converts into vitamin A, an essential nutrient for maintaining good vision, immune function, and overall health.

A study conducted by researchers at the National Institutes of Health (NIH) in 1996 investigated the antioxidant capacity of beta-carotene. The study, which included 22,071 male participants aged 40-84 years, found that those who consumed higher amounts of beta-carotene had a significantly lower risk of coronary heart disease. These findings indicate that beta-carotene’s antioxidant properties may help protect against oxidative stress and chronic inflammation.

8. Selenium

Selenium is an essential trace mineral found in a variety of anti-inflammatory foods, such as Brazil nuts, seafood, and whole grains. It has been recognized for its importance in human health since the 1950s, primarily for its role in the proper functioning of the immune system, thyroid gland, and reproduction.

Examining 1,312 participants aged 63-101 years, researchers at the University of California, San Diego in 1996 demonstrated the antioxidant capacity of selenium and the relationship between selenium intake and the risk of developing heart disease. Results indicated that those with higher selenium levels had significantly reduced risks of heart disease, showcasing selenium’s antioxidant properties.

9. Zinc

Zinc is an essential trace element found in a variety of foods such as oysters, red meat, and poultry. This powerful antioxidant supplement plays a vital role in many biological processes, including immune function, cell division, and wound healing. The use of zinc in the field of medicine dates back to ancient times, with evidence of its use in wound treatment and for various skin conditions.

A study conducted by researchers at the University of California, Los Angeles in 2001 investigated the antioxidant capacity of zinc. The study involved 40 healthy adults aged 20-50 years, and the subjects were divided into two groups: one group received a zinc supplement, while the other group received a placebo. After six weeks, the results revealed that the group receiving the zinc supplement had significantly higher levels of antioxidant enzymes and lower levels of oxidative stress markers, one of the leading causes of inflammation.

10. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a naturally occurring compound found in the mitochondria of our cells. It plays a crucial role in energy production and also functions as an antioxidant, protecting the body from oxidative damage. CoQ10 has been used as an anti-inflammatory supplement to support heart health, improve exercise performance, and slow the progression of certain neurological disorders.

Examining the antioxidant effects of CoQ10 on human subjects, researchers at the University of Texas Southwestern Medical Center conducted a study in 2002. Twenty healthy individuals and 20 patients with coronary artery disease were involved, and both groups showed significant improvements in blood antioxidant capacity after supplementing with CoQ10 for four weeks. Furthermore, coronary artery disease patients demonstrated additional improvements in endothelial function.

11. Astaxanthin

Astaxanthin is a potent antioxidant carotenoid found naturally in microalgae, yeast, salmon, trout, krill, shrimp, and some red fruits and vegetables. It has been used in traditional medicine as a home remedy for inflammation, as well as for its potential to improve skin health, exercise performance, and eye health.

A study conducted by researchers at Washington State University in 2011 investigated the antioxidant potential of astaxanthin. The study involved 32 healthy participants who received either astaxanthin supplementation or a placebo for eight weeks. The results showed that the group receiving astaxanthin had a significant increase in their antioxidant capacity compared to the placebo group.

12. N-Acetylcysteine

N-Acetylcysteine (NAC) is a derivative of the amino acid cysteine and has been used for decades as a pharmaceutical drug and dietary antioxidant supplement. Its history in medicine includes its use as a mucolytic agent for respiratory conditions and as an antidote for acetaminophen poisoning, but it has also gained attention for its antioxidant properties.

Investigating the effects of NAC on oxidative stress markers in cystic fibrosis patients, researchers from the Medical University of South Carolina conducted a double-blind, placebo-controlled trial in 2013. The study involved 70 participants who received NAC or a placebo for 24 weeks. The researchers observed significant improvements in oxidative stress markers in those who received NAC.

13. Glutathione

Glutathione is a naturally occurring tripeptide composed of cysteine, glutamic acid, and glycine. It is found in almost every cell in the human body and plays a crucial role in detoxification and the neutralization of harmful free radicals. Glutathione has been used for its antioxidant properties and its ability to support liver health and immune function.

A study conducted by the University of Perugia in Italy in 2013 evaluated the effects of a glutathione supplement on oxidative stress markers in healthy, sedentary individuals. The double-blind, placebo-controlled study involved 20 participants who were given either oral glutathione or a placebo for 4 weeks. The results showed that glutathione supplementation significantly reduced oxidative stress biomarkers.

14. Alpha-Lipoic Acid

Alpha-lipoic acid (ALA) is a naturally occurring compound found in small amounts in foods such as spinach, broccoli, and red meat. It is also synthesized in the human body and has been used as an antioxidant supplement for its potential to support healthy blood sugar levels and nerve function.

In an animal model, alpha-lipoic acid’s antioxidant effects were investigated by Oregon State University in 2002. Rats were exposed to oxidative stress and treated with ALA for two weeks. ALA supplementation increased the activity of various antioxidant enzymes, reduced oxidative damage, and increased glutathione levels, as demonstrated by the results.

15. Resveratrol

Resveratrol is a naturally occurring compound found in the skin of red grapes, peanuts, and some berries. It has been used for centuries in traditional medicine, particularly in Asian cultures, for its potential health benefits, including antioxidant properties and cardiovascular health support.

A study conducted by the University of California, Davis, in 2011 investigated the antioxidant effects of resveratrol on human subjects. The study involved 75 participants, aged 18-45 years, who consumed resveratrol supplements or a placebo for six weeks. The results demonstrated that resveratrol supplementation significantly increased the plasma antioxidant capacity and reduced oxidative stress markers.

Dietary Sources of Antioxidants

A diverse range of antioxidant-rich foods can provide an array of health benefits, helping to protect our bodies from the damaging effects of free radicals. Here are some top categories of foods packing the benefits of antioxidants:

  • Fruits: Berries (such as blueberries, strawberries, and raspberries), cherries, pomegranates, and oranges are all excellent sources of antioxidants, including vitamin C, anthocyanins, and flavonoids.
  • Vegetables: Leafy greens (like spinach and kale), cruciferous vegetables (such as broccoli and Brussels sprouts), and other colorful veggies (like bell peppers and tomatoes) are loaded with antioxidant vitamins, minerals, and phytonutrients.
  • Nuts and seeds: Almonds, walnuts, pecans, and flaxseeds are rich in vitamin E, omega-3 fatty acids, and other antioxidants that help protect cells from oxidative damage.
  • Legumes: Beans, lentils, and chickpeas are high in antioxidants such as polyphenols, which offer protection against a variety of chronic diseases.
  • Spices and herbs: Anti-inflammatory herbs and spices like turmeric, cinnamon, ginger, and cloves are not only flavorful additions to your meals but also provide powerful antioxidants.
  • Beverages: Green tea, black tea, red wine, and cocoa are rich in various antioxidants, including catechins, flavonoids, and resveratrol, that contribute to their health-promoting properties.

Antioxidant Supplements: Final Thoughts

Incorporating antioxidant supplements into your daily routine may provide numerous health benefits, such as reducing inflammation, improving cardiovascular health, and preventing cellular damage caused by free radicals.

It’s important to keep in mind that even the best antioxidant supplements should not replace a healthy and balanced diet. With the right choices and guidance, you can give your body the support it needs to thrive and stay healthy.

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