Antioxidants for Health and Performance
Ellen Coleman, RD, MA, MPH © 2004

Many people take antioxidant supplements such as vitamins C, E, and beta-carotene (which the body converts to vitamin A) to protect against heart disease, cancer, and other chronic diseases associated with aging. Some active people and athletes also use antioxidants to reduce the amount of muscle damage and soreness caused by heavy exercise. In this month's column, we'll investigate the rationale for supplementing these nutrients.

WhereÕs the Threat?

During our body's normal process of producing energy, highly reactive substances called "Ôfree radicals" are produced. Left unattended, free radicals can damage muscle cells and cell membranes. The production of free radicals is also increased by exposure to various environmental pollutants such as smog, cigarette smoke, radiation, and certain pesticides.

Exercise causes a number of stresses that increase the output of free radicals. Elevated metabolic rate, increased body temperature, and higher adrenaline levels all contribute. Considering this, it's not surprising that some active people hope that antioxidant supplements protect against exercise-induced muscle cell damage.

Fortunately, the body possesses its own antioxidant defense of the enzymes, which are specialized proteins that key minerals zinc, copper, and magnesium, or selenium. The nutrients vitamins E and C; and carotenoids such as beta-carotene also provide protection. Each of these antioxidants works at different sites within the body and in a different manner from each other. Their overall function, however, is to stop the production and spread of harmful free-radical chain reactions. Besides the nutrients and existing enzymes, routine physical training itself provides a partially protective effect for active individuals. Consistent workouts increase the activity of the enzymes that clean up the free radicals, thereby helping to minimize muscle cell damage.

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