antioxidants and free radicals

antioxidants and free radicals

Antioxidants are protective substances that help to neutralize the damaging effects of oxidative reactions occurring within in our cells. The major dietary antioxidants are the vitamins A, C, E and betacarotene plus the minerals selenium, zinc, copper and manganese. They work by neutralizing damaging free radicals, either on their own or through incorporation into antioxidant enzymes.   WHAT ARE FREE RADICALS? As in politics, a free radical is a highly unstable entity that races round picking fights and causing damage. The chemical version consists of a variety of molecular fragments which carry a negative electrical charge. These unstable free radicals collide with other cell molecules until they achieve stability by neutralizing their charge ­ either through stealing a positive charge from another molecule or by off-loading their own negative one. This process is known as oxidation. It is estimated that every cell in our body is subjected to 10,000 free radical oxidations per day. This is potentially serious as: • Oxidized cholesterol is more likely to stick to artery walls and fur them up. • Oxidized DNA can trigger gene mutations and cancers. • Oxidization within the eye lens may trigger cataracts. • Oxidized cell membranes and fats lead to premature wrinkling and skin ageing. • It is estimated that 40 per cent of sperm damage is due to the harmful effects of free radicals. Oxidized DNA in sperm can lead to: • subfertility • developmental abnormalities in offspring • an increased risk of childhood cancers in offspring. Free radicals are generated by our normal metabolic processes. Men with diabetes whose blood sugars are not tightly controlled generate twice as many free radicals as non-diabetic males. Smokers and others passively exposed to inhaled cigarette smoke or exhaust fumes also generate twice as many as their non-smoking peers. Exposure to X-ray irradiation and to ultra-violet sunlight is a potent source of free radicals due to the energy in these waves activating and damaging cell molecules. This is one reason why both types of rays are linked with cancer. Other environmental agents that generate increased numbers of free radicals are the actions of alcohol and other drugs, especially antibiotics.   ANTIOXIDANTS Antioxidants work by mopping up the negative charge on the free radicals without themselves becoming damaged. Their effects are summative and interlinked ­ for example, vitamin E that has mopped up a free radical is regenerated by a chemical interaction with vitamin C. If we can keep our levels of antioxidants optimally high, most free radicals can be neutralized before they cause any damage. That means ensuring an adequate dietary intake of vitamins C, E and betacarotene, and of the trace minerals selenium, zinc, copper and manganese. Many experts now consider that reference nutrient intakes of antioxidant vitamins are inadequate. They were formulated to prevent deficiency diseases before the important antioxidant functions were understood. The diets of thousands of people have been analysed and their dietary intakes of antioxidants compared with the subsequent incidence of coronary heart disease (CHD) and cancer. Researchers have found that those with the highest dietary antioxidant intakes have the lowest risk of developing these common killer diseases. As a result of this work, the most protective intakes of antioxidant vitamins seem to be: • Vitamin C: 100­250 mg/day • Vitamin E: 30­80 mg/day • Betacarotene: 15 mg/day. Smokers and people with diabetes probably need to double these intakes. Various studies have found that: • The risk of angina is three times higher in men with low intakes of vitamins E, C and betacarotene. • The risk of CHD is reduced by up to 25 per cent in men taking vitamin E supplements for two years or more. • Men with the highest intake of betacarotene have a 25 per cent lower risk of CHD. • A high intake of vitamin C lowers the risk of CHD in men by 40 per cent ­ and the risk of dying from it by 35 per cent. • High intakes of betacarotene also seem to protect against cancers of the mouth, throat, larynx, oesophagus, stomach, large bowel, bladder and lung. Vitamins C, E and betacarotene plus the mineral zinc have their own separate and combined beneficial effects on sperm health (see Chapters 19 and 20). These effects are mostly due to their antioxidant properties.

The Perfect Mix Search - VITAMIN E

The Perfect Mix Search VITAMIN E:

Vitamin E supplementation as an antioxidant that, at the least, can help prevent damaging lipid oxidation and some of the health concerns associated with it.The trial involved 22 runners who performed in a 50km 'ultramarathon'. Half of the runners were given daily supplements of 1,000 milligrams vitamin C and 400 international units of vitamin E for six weeks prior to the race, while the other half ate only their normal, healthy diet.An analysis of biomarkers in the control group showed significant increases in lipid peroxidation following the race - these biomarkers were at levels that are often seen after someone has had a heart attack. The runners taking vitamins C and E were comparatively normal."This study clearly showed that supplementation with these antioxidant vitamins could help prevent the significant levels of lipid oxidation that are associated with intense exercise," said Angela Mastaloudis, co-author on the study.She added that the people who did not take supplements but had a vitamin E intake around the amount recommended by US health authorities did not gain those protective benefits.The findings may have ramifications far beyond people who undergo unusual exercise regimens. Oxidative stress and higher levels of lipid oxidation are seen in a wide range of health problems, ranging from diabetes to heart disease, stroke, Alzheimer's disease, smoking and even obesity, the researchers said.

Conclusion: 400 IU probably, but since it can be toxic in large quantities, BE CAREFUL! I personally took 400 IU for a while and felt GREAT.

The Perfect Mix Search

VITAMIN C:

HOW MUCH IS ENOUGH?

While a mere 60 mg a day can prevent scurvy, the deficiency disease first identified by Dr. James Lind in 1753, it would be illogical to assume that this is the optimal dose. A survey of doctors in the US found that those who were healthiest consumed at least 250 mg of vitamin C per day. A recent survey has shown that a person's vitamin status is a good predictor of their mortality risk. High blood vitamin C levels indicate a low risk for cardiovascular disease and certain types of cancer and other immune based diseases. Optimal intakes to reduce risk of such conditions would appear to be at least 500 mg per day.

Vitamin C produced per day by different animal species
(equivalent for 70 Kg Man)

Goat	2,280 - 13,300 mg
Rat	2,737 - 13,902 mg
Rabbit	1,547 - 15,820 mg
Cow	1,099 - 1,281 mg
Mouse	2,352 - 19,250 mg
Sheep	1,736 mg
Cat	336 - 2,800 mg

Dr. Michael Colgan investigated how much vitamin C we use by giving increasing daily doses and measuring excretion. "Only a quarter of our subjects reached their vitamin C maximum at 1,500 mg a day. More than half required over 2,500 mg a day to reach a level where their bodies could use no more. Four subjects did not reach their maximum at 5,000 mg." Increasing vitamin C intake from 50 mg to 500 mg tends to double serum vitamin C levels. Increasing intake to 5,000 mg a day will double serum levels again.

How Much Is Too Much?

Dr. Robert Cathcart believes the ideal intake for any individual is the highest level they can tolerate without loose bowels. On the basis of his experience with 11,000 patients over 14 years this bowel tolerance level may be 10 to 15 grams in a healthy person, 30 to 60 grams in a person with a cold, and over 199 grams per day in a person with a serious infectious illness. During an infectious illness the best clinical results have been achieved by maintaining high vitamin C levels in the blood through 3 or more grams every four hours.

Fortunately, vitamin C is one of the least toxic substances known to man. Four studies gave 10 grams of vitamin C to over 3000 patients without a single reported incidence of toxicity. Other than the bowels there has not been one single case of toxicity resulting from taking vitamin C supplements, despite unfounded reports of potential risk for kidney stones, raising blood uric acid levels, or 'rebound' scurvy. It is unlikely that any vitamin has been tested to such an extent for toxicity and it is safe to assume that supplemental levels of at least 10 grams a day, or up to bowel tolerance, are completely safe.

WHAT IS OPTIMUM

Whichever way you look at it the figures come out in the same ballpark. The optimum intake is likely to be in the region of 1,000 mg (1 gram) to 10,000 mg (10 grams) per day, If you are in the grips of cardiovascular disease, an infectious or immune system disease, or cancer the ideal level may be much higher. If you drink excessive amounts of alcohol, live in a polluted city, have a stressful lifestyle, take drugs including aspirin, or smoke, your optimal intake will again be raised. An intake of 200 to 300 mg of vitamin C per day is required to raise the average smoker's vitamin C level to that of a non-smoker. An intake of around 50 mg per cigarette probably affords maximum protection.

Albert Szent Gyorgi, who isolated vitamin C in 1928, recommends 1 gram daily. Dr. Michael Colgan takes 5 grams daily. Dr. Linus Pauling takes 10 to 18 grams daily. I take 5 grams daily on top of a diet rich in food sources of vitamin C. The choice is yours.

SOURCE
( I "STOLE" THIS HELPFUL HEALTHY INFO FROM ) : http://www.vitamincfoundation.org/mega_1_1.html

CONCLUSION: So, it's probably in between 1g and 5g a day. Much less than we get anyway.

*** THIS MIGHT JUST BE A HOAX, AN ATTEMPT TO GET YOU TO BUY MORE SUPPLEMENTS, BUT THEN AGAIN, IT'S CERTAINLY NOT TOO FAR AWAY FROM THE TRUTH.

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