Oxidative Stress

Nutrients connected to Oxidative Stress

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Vitamin EEstablished role

  Vitamin E is an antioxidant that protects tissue from free radical damage. Large trials of high-dose supplements did not show clear benefit.

• GlutathionePreliminary or mixed

  In one trial the oxidized-to-reduced glutathione ratio in blood fell after 6 months of oral glutathione, a lab sign of lower oxidative stress. That is not proof of better health.

• AstaxanthinPreliminary or mixed

  Trials show lower blood malondialdehyde, a marker of oxidative damage. Whether this changes health outcomes is not shown.

• SeleniumEstablished role

  Selenium is part of antioxidant enzymes, so low status can reduce this protection. Supplements have not been shown to reduce disease risk in people with adequate intake.

• Coenzyme Q10Lab or animal research only

  CoQ10 has antioxidant activity in cells, but lab antioxidant activity is not proof that a supplement reduces harm from oxidative stress.

• N-acetylcysteinePreliminary or mixed

  In one trial of glycine plus NAC, glutathione rose only in a post-hoc subgroup with high oxidative stress and low glutathione. This is preliminary and from a single study.

• Curcumin (turmeric supplements)Lab or animal research only

  Curcumin neutralises reactive molecules in the lab, but there is no proof that supplements reduce oxidative stress-related disease.

• Carotenoids: lutein, zeaxanthin and lycopeneLab or animal research only

  Carotenoids are antioxidants in the lab and are proposed to protect the retina this way, but this is a hypothesis and not proof that supplements reduce harm from oxidative stress.

• Polyphenols: quercetin and resveratrolLab or animal research only

  They neutralise free radicals in the lab; whether supplements reduce oxidative stress in a way that improves health in people is not shown.

• Green tea extract and EGCGLab or animal research only

  Catechins act as antioxidants in the lab. Whether extract reduces oxidative stress in people in a way that matters for health is not shown by the sources read.

• Grape seed extract and pine bark extract (oligomeric proanthocyanidins, OPC)Lab or animal research only

  The extracts counter oxidative stress in lab studies. Whether supplements change disease risk linked to oxidative stress is not shown.

• Camu camuPreliminary or mixed

  One small trial in male smokers lowered markers of oxidative stress; evidence is limited to that single study.

• AjwainLab or animal research only

  Antioxidant activity of the oil in the laboratory only.

• Culinary trufflesLab or animal research only

  Truffle extracts reduce oxidative-stress markers in cells and rats; this says nothing about effects of eating them.

• Beech mushroomLab or animal research only

  Antioxidant activity seen in the lab; no human study shows reduced oxidative stress.

• Paddy straw mushroomLab or animal research only

  Antioxidant findings are from lab assays; the mushroom is also a food source of ergothioneine, with unproven health effect.

• Birch polyporeLab or animal research only

  Antioxidant capacity seen in chemical tests only.

• BlewitLab or animal research only

  Antioxidant assays only; not shown to change oxidative stress in people.

• Shaggy bracketLab or animal research only

  Test-tube radical scavenging by hispidin is the only support; no human study measured oxidative stress.

• King tuber mushroomLab or animal research only

  Extracts raised antioxidant enzymes in rats given toxic chemicals; not shown in people.

• Beefsteak fungusLab or animal research only

  Test-tube antioxidant results only; it is also a pro-oxidant against one radical in the same study, and no human evidence exists.

• WatercressPreliminary or mixed

  A 2025 systematic review found most oxidative-stress markers improved in short trials.

• WatercressPreliminary or mixed

  A 2025 review of short trials found most oxidative stress markers improved; these are lab markers.

• Baru NutsLab or animal research only

  Antioxidant activity is mostly lab and rat work; one human trial saw a single enzyme rise.

• Tigernuts (Chufa)Lab or animal research only

  Lab antioxidant tests only.

• Japanese GinsengLab or animal research only

  Antioxidant activity was seen in laboratory tests; no human data.

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