The 10 Best Antioxidants—and Why They Are Being Attacked

Extensive research backs nutrient shield for heart health.
by John E. Hahn, D.P.M., N.D.

In December 2001, the results of a small study conducted at the University of Washington with 160 people attacked the reputation of antioxidants for heart health. However, in an Associated Press report, top doctors from Harvard School of Public Health, Tufts University, and the University of California were quick to urge the consumer not to rush to judgment on the basis of one small study (Haney 2001).

So, who do you believe? To answer that question, let’s first take a closer look at what the Journal’s Advisory Board considers to be the 10 top antioxidants—and why. In fact, these experts remind us of the many pro-antioxidant findings from very large, well-controlled, long-term studies with thousands of participants that show a clear benefit from taking antioxidants (Restivo 2001).

In terms of assessing the benefits of antioxidants, you need only look at the body of evidence that has been building for decades from well-designed studies conducted by major universities and institutions in the United States and Europe. For example, some of the best investigative work on the positive effects of antioxidants is being conducted by Harvard researchers in an on-going study with 50,000 male health professionals who began participating 16 years ago.

Dr. Eric Rimm of the Harvard School of Public Health is the Project Director for The Health Professionals Follow-Up Study and is one of the noted critics of the small Washington study that bashes antioxidant use among people taking “statin” drugs to lower cholesterol. Furthermore, Dr. Rimm expresses a special interest in the intake of antioxidants from diet or supplements, which may aid in halting severe heart problems and cell damage (Harvard School of Public Health 2001). But what specifically do antioxidants do, and which are the best?

The 10 Best Antioxidants and the Science Behind Them

Proanthocyanidins. Citrus bioflavonoid extract, red wine proanthocyanidins, grape seed extract, and green tea catechin extract are four extremely potent antioxidants holding the first four places on the list. Called proanthocyanidins, this group is achieving tremendous status among researchers on the cutting edge of nutritional science. While proanthocyanidins first gained fame for saving the lives of French explorers who were trapped in the ice of a great river for months, the story of their amazing health benefits was essentially forgotten for 400 years.

Why You Need Antioxidants The purpose and function of antioxidants is to sacrifice themselves in order to disarm rogue free radicals so that your cells can live on and thrive. Produced as by-products of daily life inside your body as well as by environmental assaults, free radicals roam from cell to cell—smashing through cell walls and tearing up DNA molecules. Antioxidants, on the other hand, act like your own personal “superheroes,” who mount a defense against free radicals. Don’t be fooled by “pop science” that discredits these amazing warriors.

Together, these particular proanthocyanidins are called “polyphenol complex,” which is a patented blend. Polyphenol complex is rapidly gaining support as the “overachiever” of the antioxidant realm. A report issued by WebMD (Jaret 2001), which summarizes current studies on the benefits of polyphenols, cites the far-reaching implications of the latest research. For example, a study appearing in the European Heart Journal in January 2000 suggests polyphenols help dilate arteries and increase blood flow, which lowers the risk of the type of clots that cut off blood supply and can damage heart muscles.

 

 

 

In addition, polyphenols appear to:

• Boost “good cholesterol”

• Offer protection against several forms of cell damage, according to findings by scientists at the University of Crete in Greece

• Cut the risk for bone loss that affects so many millions of aging Americans (Jaret 2001)

Vitamin E. Holding down fifth place on the list of 10 is vitamin E. Dr. Rimm (1993) of Harvard studied the effects of vitamin E with 39,000 healthy people and found an apparent protective benefit against developing severe heart problems. Rimm’s study was published in the New England Journal of Medicine. When interviewed by a reporter regarding the Washington antioxidant-bashing study, Rimm said, “I don’t think it is so compelling that people should be scared to take vitamin E” (Haney 2001).<

Adding to the weight of pro-vitamin E evidence, University of Texas Southwestern Medical Center researchers observed in a study the arrest in the harmful effects of glucose among those suffering high blood sugar; a reduction in the risk of heart failure; a reduction in the inflammation of blood vessels of the heart; and a reduction in microvascular complications, according to lead researcher Dr. Sridevi Devaraj (Hearst Newspapers 2001).

Vitamins A and C. The Heart Protection Study, conducted by the University of Oxford for six years with more than 20,000 people at risk for severe heart problems, tested the safety and potential benefits of vitamins E and C and beta-carotene (a form of vitamin A) in a double- blind, placebo-controlled study. The study was designed to assess the efficacy of a popular statin drug, which lowers cholesterol, with—or without—antioxidants. The researchers concluded that people taking statin drugs may safely supplement their diet with antioxidant vitamins. Results from this major and lengthy study lie in direct contrast to the 160-person study mentioned earlier, which tries to suggest that vitamins E and C, beta carotene, and selenium interfere with cholesterol-lowering drugs (Business Wire 2001).

Selenium. Once plentiful in the soil that grows the crops of the food Americans eat, selenium is now sadly depleted. As a result, scientists say we have lost the natural protection selenium offers against cell damage in the breast, colon, and prostate gland. In fact, Dr. John W. Finley of the U.S. Department of Agriculture’s Human Nutrition Research Center is finding the remarkable advantages of selenium-enhanced foods against cell damage when compared with a low-selenium status in various animals (Finley 2001).

Right now, a five-year study of vitamin E and selenium is being conducted with 10,000 men, ages 60 to 90, to determine whether these vitamins (as compared with a placebo) offer protection against dementia and memory loss. Conducted by the United Kingdom Sanders-Brown Center on Aging, this study is being launched as a result of the promising results from many earlier studies suggesting a protective effect of these antioxidants (AlzheimerSupport.com 2001).

Alpha-lipoic acid. This potent antioxidant is active both in water and fat. This means that alpha-lipoic acid (ALA) is easily transported across cell membranes to offer protection both inside and outside of the cell. After studying it for more than 30 years, Dr. Lester Packer of the University of California, Berkeley, suggests that ALA may protect DNA from oxidative stress, alleviate damage caused by high blood sugar, protect liver cells, help rid the body of heavy metals (help detoxify it), and regenerate and recycle the body’s supply of vitamins E and C and glutathione (Packer 1995).

“The Heart Protective Study concluded that people taking statin drugs may safely supplement their diet with antioxidant vitamins.”

Zinc. Finally on the list is a mineral present in every cell of the body and over 200 different enzymes. Scientific reports suggest zinc is central to male sex hormone and prostate gland function. Just as important, zinc is thought to help increase the body’s natural defense function. Intimately involved with cellular growth and repair, marginal zinc deficiencies are common among people aged 50 or older (HealthHelper.com 2000).

Top 10 Antioxidants: Your Personal Defense Arsenal

This potent arsenal of antioxidants is carefully chosen and beautifully supported by the literature in the field of nutrition research. Choosing supplements wisely is as important as learning to sort out valid clinical research conclusions from “pop science” headlines.

Many of the studies that make headlines on a slow news day or are used as a lead story to draw viewers to the evening news are based on flawed or inconclusive research. Do you need a medical degree to know the difference between a significant study and an inconsequential one? Not really. What’s truly important is to realize that the process of reaching a scientific conclusion doesn’t occur overnight as a result of only one “breakthrough” study. Instead, true scientific knowledge is built upon a long series of studies that ultimately lead to solid, decisive conclusions. The 10 antioxidants named here result from this kind of extensive, scientific research. All have a place in maintaining your good health.

John E. Hahn, D.P.M., N.D., a fellow of the American College of Foot and Ankle Surgeons and a member of the American Association of Naturopathic Physicians, combines podiatric medicine and surgery with his naturopathic family practice in Oregon.

References

AlzheimerSupport.com. (2001). “New study seeks treatment for Alzheimer’s with vitamin E and selenium.” November 2: www.alzheimersupport.com/library/print.cfm?id=1576.

Business Wire. (2001). “Oxford ‘Heart Protection Study’ proves antioxidants safe.” November 13: www.lef.org/newsarchive/vitamins/2001/11/13/bw/0000-1083-ca-pharmavite.html.

Finley, J.W. et al. (2001). “Cancer-protective properties of high-selenium broccoli.” Journal of Agricultural and Food Chemistry; 49(5): 2679–83.

Haney, D.Q. (2001). “Antioxidants, heart drugs don’t mix.” November 28: www.msnbc.com/news/664389.asp.

Harvard School of Public Health. (2001). “Eric Rimm: Research interests.” www.hsph.harvard.edu/facres/rmm.html.

HealthHelper.com. (2000). “Zinc.” www.healthhelper.com/vitamins/minerals/zinc.htm.

Hearst Newspapers. (2001). “Vitamin E shows promise in treating diabetes.” June 5: www.intelihealth.com/IH/ihtIH/WSIHW000/333/8015/323159.html.

Jaret, P. (2001). “Bottoms up.” webmd.lycos.com/content/article/1671.51501.

Packer, L. et al. (1995). “Alpha-lipoic acid as a biological antioxidant.” Free Radical Biology and Medicine; 19(2): 227–50.

Restivo, J. (2001). “More harm than good? Study suggests antioxidants may thwart anti-cholesterol drugs.” August 9: more.abcnews.go.com/sections/living/dailynews/antioxidants010809.html.

Rimm, E.B. et al. (1993). “Vitamin E consumption and the risk of coronary heart disease in men.” New England Journal of Medicine; 328(20): 1450–6.