Antioxidants are found in foods like fruits, vegetables, nuts, and whole grains. They’re also available as supplements. These plant compounds help protect cells from damage caused by free radicals. While consistency matters most when taking antioxidants, some research suggests the timing may also play a role.
Research on antioxidant timing is limited. However, evidence so far suggests antioxidants may be more beneficial when consumed with meals.
Digestion temporarily increases free radical production as your body breaks down food. Consuming antioxidants around mealtime may help neutralize some of those free radicals. Meals high in saturated fat and refined carbs can increase free radical production more. This may make antioxidants especially useful with large or heavy meals.
A 2021 research review found that taking antioxidant supplements with or right before high-fat and high-calorie meals may help lower some markers of oxidative stress after eating. This may be because many plant compounds stay in the bloodstream for only a short time.
There is no clear rule that antioxidants should be taken in the morning or at night. Some research suggests antioxidants eaten later in the day may offer extra benefits, especially at dinner.
In a large 2023 study, people who consumed more antioxidants overall had a lower risk of death. The strongest link was seen when antioxidants were eaten at dinner. This may partly be related to antioxidants’ role in lowering inflammation levels.
Another reason may be that dinner is often the biggest meal of the day. Bigger or heavier meals can create more stress in the body after eating, so having antioxidants at dinner may help combat that stress. This doesn’t mean antioxidants eaten earlier in the day aren’t important, but it does suggest that dinner is a good time to include them.
Fat-soluble antioxidants are absorbed better when taken with meals that contain some fat. Examples include vitamin E and carotenoids like beta-carotene and lycopene.
Adding healthy fats, like olive oil, to meals with fruits and vegetables can help your body better use antioxidants. If you take antioxidant supplements, taking them with a meal may also help reduce stomach discomfort.
Antioxidants from foods are generally safe. High-dose antioxidant supplements may not be right for everyone.
- May interfere with exercise benefits: High doses of antioxidant supplements taken over time may block some of the body’s natural responses to exercise. This includes muscle growth, endurance gains, and improvements in insulin sensitivity.
- May increase health risks in some people: High-dose beta-carotene supplements have been linked to a higher risk of lung cancer in people who smoke. Large doses of vitamin E may increase bleeding risk, especially for people taking blood thinners.
- Can cause digestive side effects: High doses of vitamin C may cause diarrhea, nausea, or stomach cramps in some people.
- May reduce the effectiveness of cancer treatments: Some antioxidant supplements can interfere with cancer treatments, such as chemotherapy or radiation.
If you have a medical condition, are pregnant, or take prescription medications, it’s best to talk with a healthcare provider before starting antioxidant supplements.
Taking antioxidants correctly will help you get the most benefit. Here are some tips to keep in mind:
- Pair with a balanced diet: Get most antioxidants from fruits, vegetables, nuts, beans, and whole grains. Aim to add at least one fruit or vegetable to each meal.
- Consume with healthy fats: Add olive oil, avocado, nuts, or seeds to help absorb fat-soluble antioxidants.
- Take with a meal: Taking antioxidants with a meal, or shortly before one, may help maximize the benefits.
- Use supplements carefully: If you take antioxidant supplements, read the label and follow directions. Choose products that are third-party tested when possible.
- Prioritize consistency: Regular intake matters more than the exact time of day.
