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In today’s world, keeping your body in balance is more important than ever — especially for those of us here in Ireland who juggle busy workdays, unpredictable weather, and an active lifestyle that demands the best from us. Whether you’re pounding the pavements in Cork, cycling the hills of Donegal, or squeezing in a HIIT session after work in Limerick, your body is constantly producing energy — and with that, free radicals.
What are free radicals & why should you care?
Free radicals sound like something out of a science textbook, but their effects are very real. They’re unstable molecules that your body naturally produces as it turns food into energy. That’s normal. However, intense exercise, poor diet, pollution, stress, and even too much sun exposure can cause free radicals to build up faster than your body can handle.
When these free radicals go unchecked, they start to damage healthy cells, proteins, and even your DNA. This process is known as oxidative stress — and it can leave you feeling drained, older than your years, and more prone to injury, illness, and inflammation.
How antioxidants work in the body
Think of antioxidants as your body’s natural defence squad. They neutralise free radicals, break the chain reaction of oxidative stress, and help repair cellular damage. Without enough antioxidants, your body can’t keep up, and this imbalance can impact your training results, energy levels, and long-term health.
Key antioxidants include vitamins like Vitamin C and E, minerals like selenium and zinc, and powerful plant compounds like flavonoids and polyphenols. Your body can make some antioxidants on its own, but most come from what you eat — or what you supplement.
The Irish lifestyle & oxidative stress
Let’s face it — we love the outdoors here in Ireland, rain or shine. From hiking in Connemara to open water swimming along the coast, we embrace the elements. But all that extra exposure to wind, UV rays, and even air pollution in the cities can increase oxidative stress.
Add in our fondness for the occasional pint and our ever-changing weather (which can stress the immune system), and it’s easy to see why topping up on antioxidants is smart for anyone who wants to stay on top of their game.
Antioxidants & exercise – the double-edged sword
Regular exercise is one of the best things you can do for your health — but it also increases the production of free radicals in your body. When you train hard — running, lifting, cycling, playing rugby — your cells produce more energy, and this ramps up oxidation.
This is perfectly normal and, in moderation, actually helps your body adapt and grow stronger. But when training loads are high, or recovery is poor, this oxidative stress can damage muscle cells, slow down recovery, and leave you more prone to fatigue and injury.
Antioxidants help by:
- Reducing muscle damage and soreness.
- Supporting quicker recovery between sessions.
- Boosting your immune system so you can train consistently.
- Fighting inflammation that can creep in from overtraining.
Food vs. supplements – getting enough antioxidants
Ireland is blessed with incredible local produce — berries, green veg, oats, root vegetables — all rich in antioxidants. But let’s be honest: even with the best will in the world, not all of us hit our five-a-day every single day.
Busy jobs, family life, travel, or simply convenience can get in the way. That’s where high-quality antioxidant supplements come in — they help fill the gaps, so your body always has what it needs to fight back against oxidative stress.
Popular antioxidant supplements include:
- Vitamin C: A classic immune booster and free radical scavenger.
- Vitamin E: Protects cell membranes from damage.
- CoQ10: Supports energy production in cells and heart health.
- Glutathione: One of the body’s most powerful internal antioxidants.
- Alpha Lipoic Acid: A versatile antioxidant that works in both water and fat tissues.
- Green Tea Extract: Rich in polyphenols, it offers extra anti-inflammatory benefits.
- Astaxanthin: A potent carotenoid known for its skin and eye health support.
Who needs extra antioxidants?
Almost everyone can benefit — but especially:
- Endurance athletes: marathon runners, cyclists, triathletes.
- Strength athletes: weightlifters, CrossFitters, GAA players.
- People working long hours outdoors.
- Anyone exposed to high levels of pollution or city smog.
- Smokers or those trying to quit.
- Anyone over 40, as our natural antioxidant defences can decline with age.
- People under high stress — whether physical or mental.