Antioxidants, Part ~ 2: 3 Awesome Antioxidants
Antioxidants, Part 2 ~ 3 Awesome Antioxidants
In Part 1 of this series on awesome antioxidants we looked at exogenous antioxidant nutrients such as beta-carotene, which must be consumed orally. In this second part we will look at three endogenous, or body-formed, antioxidants. Examples here include glutathione, coenzyme Q10, and alpha-lipoic acid. These compounds are formed in cells and are found throughout the body. They are the body’s first line of defense against dangerous free radicals and the damage they cause. Some of these antioxidants which the body makes are also found in food. However, unlike the vitamin/mineral antioxidant nutrients, they are generally found in quite small amounts.
Alpha Lipoic Acid: The Universal Antioxidant
Alpha-lipoic acid (ALA) is a vitamin-like substance found in food and also made by the body in limited quantities. It is very powerful on multiple levels. Firstly, it is both water- and fat-soluble, unlike other antioxidants, enabling it to act both inside the cell and in the intracellular spaces. It is thus able to quench two of the most dangerous types of free radicals, hydroxyl and singlet-oxygen, wherever they are found. Lipoic acid is able to extend the life of other antioxidants, allowing them to continue to be effective and protective longer. It replenishes vitamin C and vitamin E, as well as increases glutathione levels in cells.
ALA has been clinically studied for many years and has been shown to be a key player in metabolic processes. It functions as a coenzyme in the metabolism of sugars and turning food into energy. It is famous for improving sugar metabolism in diabetics, increasing uptake and oxidation (burning) of glucose by 50%. It stimulates insulin activity and reduces insulin resistance in diabetics. This increase in efficient glucose metabolism also improves muscle-energy, benefitting athletes, for example. It has been shown to limit neurological damage, and in particular to lessen diabetic neuropathy.
Alpha-lipoic acid is a profound liver protector by virtue of its ability to increase glutathione levels and is used in hospitals in Europe to reverse liver shutdown from very poisonous mushrooms. Cataracts, macular degeneration, and especially diabetic retinopathy (all results of oxidative stress), may be slowed/improved by ALA, studies show.
The best food source is red meat, with potatoes and spinach having small amounts. Supplements range from 100-600 mg. Evergreen Nutrition’s own label offers a gluten-free 300 mg ALA softgel. Jarrow Formulas has a sustained-release ALA 300 mg tablet with added biotin for support. This product is also gluten free as well as vegan.
Glutathione: The Detoxifying Antioxidant
Glutathione is one of the master antioxidants in the body. It is a tri-peptide, composed of three amino acids: cysteine, glutamate and glycine. It protects cells throughout the body in a variety of ways. By itself it is a water-soluble antioxidant. It also works with the selenium-containing enzyme glutathione peroxidase to neutralize lipid peroxides, such as hydrogen peroxide. This enzyme requires glutathione to operate. Of special importance is this compound’s ability to detoxify heavy metals such as lead, cadmium and mercury. Any heavy-metal detox protocol should rely heavily upon this conjugating activity.
Glutathione protects the liver against the damage caused by alcohol’s breakdown. It forms part of an enzyme involved in metabolizing formaldehyde, including that produced by ingestion of methanol (alcohol). It protects the lungs from smoke damage caused by cigarettes or environmental sources. It also improves the immune system’s ability to destroy bacteria and remove debris.
Glutathione deficiency is associated with aging, macular degeneration, diabetes, lung disease, and Parkinson’s and other neurodegenerative diseases. In fact, it is theorized that Parkinson’s disease is mainly a result of oxidative stress and that by restoring glutathione and other antioxidant levels, symptoms may be lessened. Levels decline with age, and interestingly glutathione levels of aged cells are 20-30% lower than young cells.
Absorption from foods is difficult but some sources are avocados, spinach, asparagus, and okra. Terry Naturally’s Clinical Glutathione has been shown to be one of the best-absorbed products available. Source Naturals offers their Reduced Glutathione sublingual lozenge for enhanced absorption. The nutrients n-acetyl cysteine (N-A-C)and the above-mentioned alpha-lipoic acid (ALA)are effective precursors of glutathione as well.
Coenzyme Q-10: The Heart Friendly Antioxidant
The body creates CoQ-10 in the heart, liver and pancreas and it is found throughout the body, present in virtually every cell. CoQ-10 is a component of the ATP electron transport chain providing fuel for mitochondria. The heart in particular, in working so hard to pump blood throughout the body, requires a large amount of sustained energy which is provided by this fat-soluble antioxidant. Levels of CoQ-10 in the body decline with age, prolonged stress and statin drug use. Production wanes after the age of 30, and despite its production in the body deficiencies are common.
Supplemental CoQ-10 is a powerful free radical scavenger but its real forte comes from its ability to strengthen the heart muscle. Congestive heart failure, in which the heart cannot pump enough blood to the rest of the body, has been clinically shown to benefit from CoQ-10 supplementation. In addition, it has been shown to decrease blood pressure and reduce cardiac events in patients who had previously suffered heart attacks.
Other conditions which may benefit from CoQ-10 supplementation are migraines, cognitive health, Parkinson’s disease, and periodontal health.
Food sources include organ meats, fatty fish, peanuts, and whole grains. These food amounts are very small however. Supplemental CoQ-10 has two forms, ubiquinone and ubiquinol, which is a more active form and may be better for people wishing to improve heart function or who are older. Natural Factors offers both a classic 100 mg ubiquinone softgel in a base of rice bran oil for enhanced absorption, and a ubiquinol version. Evergreen’s brand has a gluten-free CoQ-10 100 mg softgel that is oil-based for high-absorption.
Stay tuned for Part 3 of this series.
Back to Blog