I feel like the word antioxidant is an overused hype word if i’m being completely honest. It gets thrown around when describing any number of products and it's used so often that I feel like people forget about what antioxidants really are and the best ways to incorporate them into your life. I wanted to write this article to shed some light on antioxidants and what all the hype is about. I was honestly surprised where my research led me! I had a generic image in my mind of an all purpose compound that worked wonders in the body. I knew of the term free radical and what that implicated chemically, but to really put the pieces together was enlightening... So without any more delay let's get into some science! (don't be daunted though I’ll keep it straight forward)

What are antioxidants?

Antioxidants are a group of natural compounds that are found in many different plants and animals including us humans. In plants they tend to protect leaves from UV damage and other types of oxidation. Within humans they have quite a different action. They act against what are known as free radicals and reactive oxygen species (ROS). Some antioxidants are endogenous, meaning that our bodies produce them, while others come from our diet. To learn more about antioxidants lets first learn a thing or two about what they act against…

Free Radicals and Reactive Oxygen Species (ROS)

These are compounds that are found within the body and contain oxygen in their structure. Now oxygen itself isn't a bad thing, we literally need it to breathe, but sometimes oxygen does something interesting when part of a larger compound. Specifically when it has unpaired electrons. Free radicals are an example of this. They contain unpaired electrons and because of this they are quite reactive in our bodies. Non-radical reactive oxygen species (ROS) have no unpaired electrons but can easily be converted to free radicals, an example being hydrogen peroxide. This might sound complex but all you need to take away is that these compounds are reactive! They have the ability to interfere with cell signaling pathways and in some cases can cause harm.

Benefits of ROS

All of this can sound a bit scary, but one very important thing to note is that not all ROS actions are bad! Like I mentioned above they play a role in cell signaling. This is basically how cells in our body talk to one another. Some ROS work to start these signaling pathways (initiators) while others end them (effectors). Others work in the middle of the pathway physically carrying the cell signal. Without ROS certain signaling pathways do not function. Our bodies produce them for a reason and so we must not eliminate them entirely without causing more harm than good.

Drawbacks of ROS

The issue with ROS occurs when their levels in the body get out of control. As the saying goes, too much of a good thing is, well, not good! When ROS and free radical levels are too high they can cause many issues including some diseases. Too many of these reactive compounds can lead to cellular death and tissue damage. One place this can present itself is in the gut. When ROS levels are high in the GI tract it can create oxidative stress in our stomach lining. This is actually one of the symptoms of gluten intolerance!

Increased levels of these compounds is also linked to cardiovascular disease, cancer, type 2 diabetes, hypertension, and even neurodegenerative disorders. However, an interesting thing to note is that some cancer treatments purposefully increase ROS to induce cell death and prevent the spread of the cancerous cells! In this case excessive use of antioxidants may actually hinder the cancer treatment from working to its highest potential. It is always a good idea to discuss the use of antioxidants with your treatment provider in all cases.

What do antioxidants do?

Now that we know more about what compounds antioxidants work against, let's look at antioxidants themselves in more detail.

Endogenous Antioxidants: glutathione, thioredoxin, coenzyme Q10…

This group of antioxidants are naturally produced by the body. Glutathione is derived from amino acids and is produced in the liver. It is responsible for certain tissue repair processes and helps the body recover from environmental stress such as pollution. It also helps keep our immune system in tip top shape.

Thioredoxin is a protein in the body that acts throughout the body. It helps to prevent cell damage and promotes cell growth, working in and outside the cell. Too much of this antioxidant, however, can promote too much cell growth and levels need to be regulated by ROS.

Coenzyme Q10, also known as ubiquinone, is another powerful endogenous antioxidant. This compound is found to be highest in our heart, liver and kidney. There it acts to transfer energy between cells. It also prevents the creation of free radicals and neutralizes those already in the cell.

Vitamins

Vitamin C and E are the two most prominents vitamins that act as antioxidants. They are also some of the most widely consumed antioxidants in the form of supplements! Vitamin C, or L-ascorbic acid, is unable to be produced within our bodies and thus must come from our diets. Some high vitamin C containing foods are oranges and elderberries. Vitamin C is unique because it actually helps your body restore levels of other antioxidants such as vitamin E.

Vitamin E itself is an antioxidant, commonly used in topical formulations to combat wrinkles. It works by preventing the production of ROS in fat tissue. This is why it works so well on our skin, and it is able to be absorbed easily.

Carotenoids

Carotenoids are plant derived antioxidants that are known for their distinct pigment. These compounds give carrots and beets their bright colors. In the plant they protect against photooxidation. In us humans they support our immune system by scavenging free radicals and singlet oxygen. Since we cannot produce them ourselves, we must add them to our diet in order to reap their benefits. These little compounds are powerful, thought to prevent certain degenerative disorders that occur as we age.

Polyphenols

The group of compounds known as polyphenols is one of the largest we know of. They are commonly derived from plants and play a part in numerous processes in our bodies. In fact many medicinal plants have polyphenols to thank for their therapeutic actions! One of these benefits include being antioxidants. They also act by supporting other antioxidants, namely vitamins. By increasing our dietary intake of polyphenol rich foods we may reap all of these benefits.

Antioxidants in supplements vs herbs

As I mentioned earlier, ROS do actually have some beneficial effects. Due to the complexity of their purpose in our body, intaking too many antioxidants can actually be bad for you. There is not a single cure all and sometimes it's better not to act at all!

Medical studies show that it's more beneficial to get antioxidants from our diet than it is to take a supplement containing a high dose of a single antioxidant. Since many are complexed together in plants they create a holistic effect that isolated antioxidants cannot replicate.

It sounds crazy right? That taking an antioxidant supplement can actually hinder your body but it's true! Our bodies are complicated and have so many processes going on that it's better to support them with our diets than looking for a cure all in a supplement. With that being said let's take a look at some herbs that we can incorporate into our diet that are able to support our body.

Herbs rich in antioxidants

Clove

Clove is a widely known spice that originates from Indonesia and is now loved worldwide. Coming from the clove tree, the flower buds are aromatic and can be pressed to create clove bud oil. It has gained its fame for its antimicrobial and antioxidant actions, and its distinct scent. The antioxidant properties it exhibits are due to its high polyphenol content, namely eugenol, gallic acid, and eugenol acetate.

Clove bud oil is a great form of this that is easy to incorporate into your practice. It can be used topically but should not be consumed. If you do want to use cloves internally try adding a couple buds to a tea. Use in moderation as it is a potent herb!

Peppermint

Peppermint is another plant that owes its antioxidant benefits to its polyphenol content. The leaves of the peppermint plant, and many others in the mint family, contain all the magic. Rich in volatiles like essential oils, this is where the medicinal compounds are found. These biologically active species are known to scavenge free radicals in the body. Use fresh or dried peppermint in a tea for easy administration. It makes for quite a soothing brew, especially for an upset stomach or sore throat.

Rosemary

Rosemary is another herb that has saturated our cultures. Originating from the Mediterranean, this herb has made its way to every continent, leaving waves of its distinct scent in its wake. Rich in terpenes, this fragrant plant yields an essential oil that has a high antioxidant potential. Containing predominantly carnosic acid, carnosol, rosmanol and epirosmanol, this oil makes for an amazing addition to topical formulations and an aromatic addition to food. Able to terminate ROS pathways and scavenge peroxide radicals, rosemary oil is so powerful that it is commonly used in skincare formulas as a preservative!

Oregano

Oregano and oregano oil is one of the most powerful antioxidants and antibacterial agents in the herbal kingdom. A little bit goes a long way with this plant! Oregano leaves are rich in volatile oils like thymol and carvacrol, which act as antioxidants in the body. Alcohol extracts of oregano and its essential oils contain the highest amount of these oils.

Oregano oil is what i s known as a “hot” oil. Similar to capsaicin rich chili oil, oregano oil can burn you when used undiluted. For that reason use oregano sparingly and always diluted! I prefer to incorporate oregano into my cooking rather than taking an extract to avoid overdoing it.

To use an oregano extract, dilute your preferred type making sure to use just a small amount for not more than one week at a time. Oregano makes for an intense extract, and although powerful, may be too intense for some people. Always start with a single drop at first to see how your body reacts. If after a few minutes you feel good try another drop, but still keep it moderate.

Thyme

Another culinary classic, thyme is an herb that I prefer to incorporate into my cooking rather than taking as an extract. Like oregano, thyme can make for an intense extract. Rather than hot, it is cooling in nature, bringing a “cold fire” if you will. It has a high mineral content as well, making the greens a multifaceted addition to the kitchen.

The medicinal benefits of thyme come from its volatile oils found in high concentrations in thyme essential oil. One of the predominant compounds present is thymol, which is also the source of its antioxidant properties. Great for clearing the lungs, try adding a one or two drops of thyme essential oil to a diffuser for a cooling cleanse! Always remember not to consume essential oils, they are for smelling and for use in topicals and always dilute before use!

Japanese Knotweed

You may have noticed a theme from all the herbs we just learned about. Much of their medicinal value and antioxidant effect lies in their essential oils. This is actually quite common with plants in which their leaves and flowers contain the medicine. You see, leaves and flowers tend to be rich in volatile oils which are easily extracted into an essential oil. One plant that has antioxidant potential in a different part of the plant is Japanese knotweed. This herb holds its power in its roots! Roots, like leaves and flowers, house some powerful compounds.

The roots of Japanese knotweed are rich in resveratrol, an antioxidant similar to retinol. It makes for a powerful addition to topical formulations especially for the face. It has a tightening effect and even reduces hyperpigmentation when used consistently.

Incorporating Antioxidants into your life

In my opinion, introducing antioxidant rich plants and herbs into your life is a far better and safer alternative than taking a bunch of antioxidant supplements. Don't get me wrong, I appreciate a good multivitamin to help with the harder to find nutrients, but when it comes to the delicate balance of ROS and antioxidants in the body creating a balanced diet is key. Cooking feels like the easiest and most intentional way to incorporate antioxidants into your life in a safe way. If you take a step back and look at herbs as not just a way to season your food, but as a way to balance your health your cooking feels more intentional and wholesome.

References

Rowicka G, Czaja-Bulsa G, Chełchowska M, Riahi A, Strucińska M, Weker H, Ambroszkiewicz J. Oxidative and Antioxidative Status of Children with Celiac Disease Treated with a Gluten Free-Diet. Oxid Med Cell Longev. 2018 May 2;2018:1324820. doi: 10.1155/2018/1324820. PMID: 29854070; PMCID: PMC5954924. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954924/#:~:text=Consumption%20of%20gluten%20by%20patients,and%20the%20whole%2Dbody%20level.
Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd ed. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. PMID: 22593937. https://pubmed.ncbi.nlm.nih.gov/22593937/
Alok S, Jain SK, Verma A, Kumar M, Mahor A, Sabharwal M. Herbal antioxidant in clinical practice: a review. Asian Pac J Trop Biomed. 2014 Jan;4(1):78-84. doi: 10.1016/S2221-1691(14)60213-6. PMID: 24144136; PMCID: PMC3819501. https://pubmed.ncbi.nlm.nih.gov/24144136/
Rosarior VL, Lim PS, Wong WK, Yue CS, Yam HC, Tan SA. Antioxidant-rich Clove Extract, A Strong Antimicrobial Agent against Urinary Tract Infections-causing Bacteria in vitro. Trop Life Sci Res. 2021 Jun;32(2):45-63. doi: 10.21315/tlsr2021.32.2.4. Epub 2021 Jun 29. PMID: 34367514; PMCID: PMC8300942. https://pubmed.ncbi.nlm.nih.gov/34367514/
Wu Z, Tan B, Liu Y, Dunn J, Martorell Guerola P, Tortajada M, Cao Z, Ji P. Chemical Composition and Antioxidant Properties of Essential Oils from Peppermint, Native Spearmint and Scotch Spearmint. Molecules. 2019 Aug 2;24(15):2825. doi: 10.3390/molecules24152825. PMID: 31382468; PMCID: PMC6696458. https://pubmed.ncbi.nlm.nih.gov/31382468/
Klancnik A, Guzej B, Kolar MH, Abramovic H, Mozina SS. In vitro antimicrobial and antioxidant activity of commercial rosemary extract formulations. J Food Prot. 2009 Aug;72(8):1744-52. doi: 10.4315/0362-028x-72.8.1744. PMID: 19722413. https://pubmed.ncbi.nlm.nih.gov/19722413/
Coccimiglio J, Alipour M, Jiang ZH, Gottardo C, Suntres Z. Antioxidant, Antibacterial, and Cytotoxic Activities of the Ethanolic Origanum vulgare Extract and Its Major Constituents. Oxid Med Cell Longev. 2016;2016:1404505. doi: 10.1155/2016/1404505. Epub 2016 Mar 9. PMID: 27051475; PMCID: PMC4804097. https://pubmed.ncbi.nlm.nih.gov/27051475/
Espinoza, J. Luis, Trung, Ly Quoc, Inaoka, Pleiades T., Yamada, Kayoko, An, Dao T., Mizuno, Shohei, Nakao, Shinji, Takami, Akiyoshi, The Repeated Administration of Resveratrol Has Measurable Effects on Circulating T-Cell Subsets in Humans, Oxidative Medicine and Cellular Longevity, 2017, 6781872, 10 pages, 2017. https://doi.org/10.1155/2017/6781872

Herbal Antioxidants: Natural Remedies to Support Health