Antioxidants Explained: What They Do & How to Choose the Right One

Antioxidants Explained: What They Do & How to Choose the Right One

Antioxidants neutralize free radicals (ROS/RNS) that can damage cells. Some work everywhere (vitamin C, glutathione builders), while others target specific systems—think TUDCA for liver & bile flow, CoQ10 for heart & energy, or astaxanthin for skin & eyes. Use this guide to match the antioxidant to your goal.

Antioxidant 101

• Free radicals = reactive molecules created by normal metabolism, intense training, UV, pollution, poor sleep, etc.

• Antioxidants donate electrons or upregulate your own defense enzymes to keep radicals in check.

• Endogenous system = your body’s “master” defenses (glutathione, catalase, SOD).

• Smart strategy: support your own antioxidant network (NAC, ALA) and add goal-specific antioxidants (e.g., TUDCA for liver).

The Fitshop Canada Antioxidant Map

Liver & Detox

• TUDCA (Tauroursodeoxycholic Acid) – Bile flow, cholestasis support, endoplasmic reticulum stress relief; pairs well with milk thistle and NAC.

• NAC (N-Acetyl-L-Cysteine) – Top precursor to glutathione (GSH); supports liver phase II detox and respiratory health.

• Milk Thistle (Silymarin) – Stabilizes liver cell membranes; classic liver herb.

• Alpha-Lipoic Acid (R-ALA/ALA) – Recycles vitamins C & E, supports liver and blood sugar, crosses cell membranes easily.

Heart, Mitochondria & Energy

• CoQ10 (Ubiquinone/Ubiquinol) – Electron transport chain support for heart and high-energy tissues; pairs with fish oil.

• PQQ – Mitochondrial biogenesis support; often stacked with CoQ10.

• Resveratrol (Trans-Resveratrol) – Sirtuin/vascular support; add with grape seed extract for vascular tone.

• Grape Seed Extract (OPCs) / Pycnogenol® – Circulation, capillary integrity, blood-flow support.

Inflammation, Joints & Recovery

• Curcumin (Turmeric Extract, 95% curcuminoids; BCM-95®, Meriva®, etc.) – NRF2 activation and COX/LOX modulation; joint comfort & systemic antioxidant.

• Tart Cherry – DOMS recovery and sleep-friendly antioxidant profile.

• Boswellia – Not primarily an antioxidant but complements curcumin for joint comfort.

Immune & Respiratory

• Vitamin C (Ascorbic Acid / Buffered) – Foundational water-soluble antioxidant; immune & collagen support.

• Quercetin (often with Bromelain/Vitamin C) – Mast-cell and sinus support; exercise recovery synergy.

• NAC (again) – Mucolytic; lung/airway support plus GSH precursor.

Skin, Eyes & UV

• Astaxanthin – Fat-soluble carotenoid that embeds in cell membranes; photoprotection for skin, eye fatigue support.

• Lutein + Zeaxanthin – Macula/retina support, blue-light defense.

• Vitamin E (Mixed Tocopherols/Tocotrienols) – Lipid membrane protection; pair with vitamin C for full-spectrum coverage.

Metabolic Health & Blood Sugar

• Alpha-Lipoic Acid – Insulin sensitivity & neuropathy support; water and fat soluble.

• Berberine – AMPK activation; metabolic and lipid profile support (also antimicrobial properties).

• Cinnamon Extracts – Complementary glucose support.

Beauty/Collagen & Healthy Aging

• Vitamin C – Required for collagen cross-linking (pair with collagen powders).

• Astaxanthin & Resveratrol – Skin elasticity, oxidative stress balance.

• Glutathione (Reduced/Liposomal) – “Master” antioxidant; for many, NAC + ALA is a cost-effective way to raise GSH.

“Help Me Choose” – Quick Picks by Goal

• “My liver needs love.” TUDCA + NAC (+ Milk Thistle).

• “Heart energy & blood pressure support.” CoQ10 (ubiquinol if 40+), add Grape Seed/Resveratrol.

• “Train hard, recover faster.” Curcumin + Tart Cherry (+ NAC if you’re congested).

• “Screen time & eye strain.” Lutein/Zeaxanthin + Astaxanthin.

• “Glucose & metabolism.” ALA + Berberine.

• “Skin & sun exposure.” Astaxanthin + Vitamin C + Vitamin E.

• “Broad coverage on a budget.” Vitamin C + NAC (with or without ALA).

Stacking Smart (high-impact combos)

• Master Antioxidant Stack: NAC + ALA (+ Vitamin C).

• Liver Care Stack: TUDCA + NAC + Milk Thistle.

• Cardio-Mito Stack: CoQ10 (or ubiquinol) + PQQ + Grape Seed / Pycnogenol®.

• Skin/Eye Stack: Astaxanthin + Vitamin C + Lutein/Zeaxanthin.

• Recovery Stack: Curcumin + Tart Cherry (+ Magnesium glycinate at night).

Practical Notes for Lifters

• Don’t blunt adaptations: Extremely high antioxidant doses immediately pre/post-workout can slightly reduce training signals. Keep your “big” antioxidant doses with breakfast/dinner; keep peri-workout focused on carbs, electrolytes, creatine, EAA, etc.

• Fat-soluble = with food: Astaxanthin, vitamin E, CoQ10 absorb better with dietary fat.

• Liposomal forms: Helpful when you need higher plasma levels (e.g., glutathione, vitamin C).

Safety & Interactions (read before stacking)

• Blood thinners/anticoagulants: Curcumin, resveratrol, grape seed, pycnogenol may potentiate effects—speak with your practitioner.

• Diabetes meds: ALA and berberine can lower glucose—monitor.

• Bile duct/gallbladder issues: TUDCA increases bile flow—consult if you have obstructions.

• Pregnancy/breastfeeding & meds: Always clear supplements with your healthcare provider.

FAQ

What’s the best “all-around” antioxidant?
Vitamin C is foundational; NAC + ALA support your own glutathione—the body’s master antioxidant.

TUDCA vs Milk Thistle?
Different mechanisms. TUDCA supports bile flow and ER stress; milk thistle stabilizes liver cells. They stack well.

Ubiquinol vs CoQ10?
Ubiquinol is the reduced, more bioavailable form—often preferred 40+ or when on statins.

References

• Powers SK, Jackson MJ. Exercise-induced oxidative stress: Cellular mechanisms and impact. Physiol Rev. 2008.

• Pizzino G et al. Oxidative stress: Harms and benefits. Oxid Med Cell Longev. 2017.

• Askari G et al. The effects of NAC on markers of oxidative stress. Clin Nutr. 2014.

• Kelly GS. Alpha-lipoic acid: Clinical utility. Altern Med Rev. 1998; updates 2010s.

• Zhang Y et al. CoQ10 and cardiovascular health. J Clin Med. 2018.

• Panahi Y et al. Curcumin in inflammation and metabolic syndrome. Phytother Res. 2014.

• Ambati RR et al. Astaxanthin: Sources, properties, health. Mar Drugs. 2014.

• Tabrizi R et al. Berberine on glycemic control: Meta-analysis. Phytother Res. 2019.

• Semba RD et al. Lutein/zeaxanthin, eye health. Nutrients. 2015.

Disclaimer: The insights and recommendations shared in this blog are the result of my 25+ years of experience in the field of nutritional products and assisting  customers. This extensive background has provided me with a wealth of knowledge and customer feedback. However, it is important to note that the information provided here is not intended as medical advice. I strongly encourage you to consult with a healthcare professional before starting any new supplementation regimen. Your health and safety are of utmost importance. Mike.