Antioxidants (physiological and endogenous)

Beyond dietary antioxidants (vitamins C and E, polyphenols), the body has its own endogenous antioxidant systems, which are far more powerful and sophisticated. The main ones:

1. Glutathione: the body’s “master antioxidant”, present in every cell, which recycles the other antioxidants
2. Superoxide dismutase (SOD): neutralises superoxide radicals (needs zinc, copper and manganese)
3. Catalase: breaks down hydrogen peroxide
4. Glutathione peroxidase: needs selenium

The original angle (induction rather than intake): a key revelation: the most effective antioxidant strategy is NOT to swallow antioxidants, but to stimulate our own endogenous defences. These systems are inducible: they get stronger when they are called upon.

The conductor is the Nrf2 pathway, a cellular “switch” which, once activated, triggers the production of dozens of antioxidant and detoxifying enzymes. What activates Nrf2:

1. Sulforaphane (broccoli, especially young sprouts), the most powerful dietary activator known
2. Polyphenols (curcumin, resveratrol, EGCG from green tea)
3. Exercise (the moderate oxidative stress of effort)
4. Fasting and certain hormetic stresses

In other words, “superfoods” work not so much by supplying antioxidants as by activating our internal defences (a hormetic effect). It is a complete change of paradigm.

Why supplements fail: bombarding the body with external antioxidants (mega-doses of vitamins) can put these endogenous systems to sleep and block the activation of Nrf2, which explains why high-dose antioxidant supplements fail and can even be harmful.

Supporting your endogenous antioxidants:

1. Foods that activate Nrf2 (cruciferous vegetables, spices, tea, berries)
2. Mineral cofactors (selenium, zinc, copper, manganese)
3. Glutathione precursors (sulphur: garlic, onion, cruciferous vegetables, protein)
4. Exercise and mild hormetic stress
5. Sleep (regeneration)