You have probably seen the word “antioxidant” on juice packs, tea boxes and supplement labels. CoQ10 is another name that pops up often. But what do these words really mean, and do you need a supplement to get them? Let us keep it simple.

Oxidation: a normal part of life

Every moment, your body turns food and oxygen into energy. During these normal activities, cells produce highly reactive, oxygen-containing substances often called free radicals. When there are more of them than the body can handle, the situation is described as “oxidative stress”. The body has its own built-in systems to keep this in balance, and the food we eat plays a supporting part.

What are antioxidants?

Antioxidants are substances that help the body manage free radicals. As the US National Center for Complementary and Integrative Health (NCCIH) explains, our bodies make some of the antioxidants we need, and more come from foods such as fruits, vegetables and grains. Vitamins C and E and beta-carotene are among the best-known ones.

NCCIH also makes an important point: antioxidants, especially in larger-than-usual amounts, may not always be beneficial, and different antioxidants are not interchangeable. That is why food is always the foundation, and more is not better.

Eat the rainbow, Indian style

Colourful fruits, vegetables and spices are natural sources of antioxidant nutrients. Here are everyday options:

• Vitamin C: amla (Indian gooseberry), guava, oranges, lemon, capsicum
• Vitamin E: almonds, sunflower seeds, groundnuts, plant oils
• Carotenoids: carrots, pumpkin, papaya, mango, spinach and other greens
• Lycopene: tomatoes (cooked tomatoes in your sambar, rasam or curry count), watermelon
• Polyphenols: green and black tea, turmeric, grapes, pomegranate, dark leafy vegetables

The ICMR-NIN Dietary Guidelines for Indians (2024) encourage generous servings of vegetables and fruits every day. Aim to include at least two or three different colours on your plate at each meal.

What is CoQ10?

Coenzyme Q10, often shortened to CoQ10 and also called ubiquinone, is a substance that NCCIH describes on its CoQ10 page as naturally present in the human body. A coenzyme is a helper molecule: it helps enzymes do their work. The body’s cells use CoQ10 as part of the process of making energy, and the body also uses it as an antioxidant.

Is CoQ10 a vitamin?

No. Unlike vitamins, there is no official Recommended Dietary Allowance (RDA) for CoQ10. That is why supplement labels in India usually show “% RDA not established” next to it.

A note on safety

NCCIH notes that no serious side effects of CoQ10 have been reported, though mild digestive upset or trouble sleeping may occur. It may also interact with certain medicines, including the blood thinner warfarin and insulin. If you take any regular medication, speak to your doctor before adding CoQ10.

Lifestyle matters as much as food

Antioxidant nutrients work best alongside healthy daily habits:

• Avoid tobacco in all forms.
• Limit alcohol.
• Stay physically active most days of the week.
• Sleep well and take time to unwind.

Where do supplements fit?

For most people, a colourful, varied diet is the best way to get antioxidant nutrients. A supplement may help fill gaps when your diet is limited or your doctor suggests it. If you consider one:

• Read the full composition and the % RDA for vitamins and minerals.
• Avoid doubling up: many multivitamins already contain vitamin E, vitamin C, selenium and zinc.
• Do not exceed the recommended usage printed on the pack.
• Check with your doctor, especially if you take regular medication.

The takeaway

Antioxidants are not magic, but they are a meaningful part of good nutrition. Fill your plate with colour, keep healthy habits, and if you choose a supplement, choose it wisely with your doctor, as part of a balanced diet.

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