How Do Antioxidants Fight Free Radicals?

John Kapenekakis, Contributing writer

In the past decade, the media has bombarded us with reports of the benefits of antioxidants -- and the problems that can be caused by their counterparts, free radicals.

The Linus Pauling Institute says a free radical is "a very reactive atom or molecule typically possessing a single unpaired electron." An antioxidant is a substance that prevents or reduces damage caused by chemicals that react easily with other molecules.

We form free radicals in our bodies through our normal metabolism. Other factors, such as pollutants, increase their production.

Vitamin E -- an antioxidant -- protects our cell membranes, which have fats that are vulnerable to free-radical damage. The Pauling Institute recommends 200 international units a day of a natural source for protection from chronic diseases and some types of cancer.

Most mammals synthesize vitamin C in their bodies. People can't do this, however, so we must consume it. Vitamin C is a highly effective antioxidant in living organisms, but some test-tube experiments showed that it could produce free radicals. The institute found no credible scientific evidence that supplements are harmful, and recommends at least 400 mg daily.

Another thing to try is alpha-lipoic acid, a naturally occurring compound found in a wide variety of foods; we also synthesize it in small amounts in our bodies. LA is a potent antioxidant in test tubes, but supplements probably benefit your health via various other methods.

Iron is another essential micronutrient, but excess iron can induce free radical creation. You will likely get sufficient iron by following nutritional recommendations, so do not consume iron supplements if you don't have a deficiency. If you have a deficiency, determine its underlying cause; use iron supplements with great caution. Copper also is effective in neutralizing free radicals.

Flavonoids from tea, red wine, fruits, vegetables, legumes -- along with the resveratrol in grapes, peanuts and berries -- effectively scavenge free radicals in test tubes, but probably are not important antioxidants for us.

More than 20 years ago, in his book "How To Live Longer And Feel Better," Pauling laid out a regimen in which the main characteristic was to consume large supplemental quantities of vitamins A, C and E, along with multivitamin and multimineral supplements. The institute currently recommends less vitamin E, and far less vitamin A and vitamin C.

An alternative is to use the "personal radical shield" formula, created by Durk Pearson and Sandy Shaw. They have been studying antioxidants and free radicals for decades. In the early 1980s, their 858-page book, "Life Extension: A Practical Scientific Approach," was published. The book, which includes 93 pages of references, is almost entirely about the anti-aging benefits of supplemental antioxidants.

There are also many herbs with longstanding reputations for health-giving qualities which today are often attributed to antioxidants. Among them are reishi mushroom, ginseng root, gynostemma leaf, eucommia bark, shilajit and other roots.

You can also improve your health and get an abundance of antioxidants by consuming lots of fresh raw fruits and vegetables, including plenty of vegetable juice.

However, few people want to significantly change their lifestyles, so the Pauling regimen, or the Pearson and Shaw formula, are likely to be the method of choice for nearly everyone.