In short: free radicals are reactive molecules made during normal metabolism; antioxidants neutralise them. Diets rich in vegetables, fruit, nuts and whole grains are linked to healthier ageing. But high-dose antioxidant supplements have not prevented disease in large trials, and some raised risks. Habits matter more than pills.
At a glance
| Free radicals | Reactive molecules made by normal metabolism, sunlight, smoking and pollution |
|---|---|
| Antioxidants | Made by the body and found in food (vitamins C and E, carotenoids, polyphenols) |
| Food | Plant-rich diets are linked to lower risk of heart disease and some cancers |
| Supplements | No proven benefit for preventing disease; high-dose beta-carotene raised lung cancer risk in smokers |
| What slows ageing best | Not smoking, activity, healthy weight, sun protection, sleep, social contact |
Colour on the plate
Vegetables, fruit, nuts and legumes bring many antioxidants together.
Move every day
Exercise strengthens the body's own antioxidant defences.
Track what matters
Weight, blood pressure, lab results and sleep over years, in one place.
What are free radicals and oxidative stress?
Free radicals are unstable molecules, mostly forms of oxygen, made when cells turn food into energy. In small amounts they act as signals and help fight infection. When they outweigh the body's defences, they can damage fats, proteins and DNA; this imbalance is called oxidative stress. Smoking, UV light, pollution and heavy alcohol use increase it.
What do antioxidants do?
They neutralise free radicals. The body makes its own antioxidant enzymes, such as superoxide dismutase and glutathione peroxidase, and gets others from food: vitamin C, vitamin E, carotenoids such as beta-carotene, and polyphenols in tea, coffee, cocoa, berries and olive oil. They work as a network, not one by one.
How do cells age?
Ageing is driven by many processes at once: accumulated DNA damage, shortening telomeres, worn-out mitochondria, chronic low-grade inflammation and cells that stop dividing but stay active (senescent cells). Oxidative stress is one contributor, not the single cause, which helps explain why antioxidant pills alone do not slow ageing.
Do antioxidant supplements work?
Large trials say no for disease prevention. A Cochrane review of 78 trials with nearly 300,000 people found no reduction in mortality from beta-carotene, vitamin A, vitamin E or vitamin C supplements, and a small increase with some of them. High-dose beta-carotene increased lung cancer in smokers. Supplements are useful for proven deficiencies; ask your doctor before taking them.
What actually supports healthy ageing?
Everyday habits with strong evidence:
- Do not smoke and keep alcohol low.
- Be active most days, including strength training twice a week.
- Eat mostly plants, whole grains, nuts, fish and olive oil.
- Protect your skin from strong sun.
- Sleep 7–9 hours and stay socially connected.
- Keep blood pressure, blood sugar and cholesterol in check with your doctor.
Key terms
- Free radical: a reactive molecule with an unpaired electron.
- Oxidative stress: an imbalance where free radicals outweigh antioxidant defences.
- Antioxidant: a substance that neutralises free radicals.
- Polyphenols: plant compounds in tea, coffee, berries and olive oil.
- Cellular senescence: when cells stop dividing but remain active and inflammatory.
Sources
- NIH NCCIH: Antioxidant supplements, what you need to know
- Bjelakovic et al., Antioxidant supplements for prevention of mortality, Cochrane (2012)
- WHO: Ageing and health
- NIH National Institute on Aging: Healthy ageing
Frequently asked questions
Which foods are richest in antioxidants?
Berries, dark leafy greens, beans, nuts, dark chocolate, tea, coffee, herbs and spices. Variety matters more than any single "superfood".
Do anti-ageing supplements work?
None has been proven to slow ageing in humans. Products marketed this way are not tested to the standard of medicines. Talk to your doctor before taking them.
Is vitamin E good for the heart?
Large trials found that vitamin E supplements did not prevent heart attacks or strokes. Getting it from nuts, seeds and oils is fine.
Do antioxidant skin creams work?
Evidence for antioxidant creams is limited and mostly about appearance. Sunscreen is the most effective way to prevent skin ageing.
Can exercise increase free radicals?
Yes, briefly, and this is part of how training makes the body stronger. Regular exercise improves the body's own antioxidant defences.
Is there a test for oxidative stress?
Some labs sell them, but they are not standardised for routine use and do not guide treatment.
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