Phenolic antioxidants: benefits, foods, and why they matter
If you’ve had a quick look at our Collagen Infusion label, you’ll see we include an antioxidant complex that provides around 80mg of phenolic antioxidants per dose. Phenolic antioxidants are plant-derived compounds (also known as polyphenols) that help defend cells from oxidative stress. Below, we’ll explain what antioxidants do, why phenolics are special, and how to get more of them through everyday food choices.
What is an Antioxidant?
Let’s start by clarifying what an antioxidant is. To understand antioxidants, you first have to comprehend oxidation, the process that antioxidants help limit. You’ve seen oxidation at work when an iron object becomes rusty, or oxidised. Your cells, proteins, lipids and DNA may also suffer damage when exposed to substances that drive oxidation, known as reactive oxygen species (ROS or ‘free radicals’). Free radicals are formed as part of normal metabolic processes and through exposure to toxins such as alcohol, UV rays, and environmental pollution. Free radicals are useful in small amounts: for example, your immune system creates them to fight infections. However, an excess can contribute to cellular damage that is linked with long-term health issues.
Antioxidants are substances that help protect against oxidation and may support the body against damage from oxidative reactions. Antioxidants work in several ways: they scavenge reactive oxygen and nitrogen free radicals (essentially the oxidant reacts with the antioxidant instead of with your body), they neutralize damaging peroxides to inert products and they chelate heavy metals so they can be safely excreted from the body.
You’ve probably heard of antioxidant vitamins and minerals: vitamins A, C and E and the mineral selenium are well known for this function. These are very important antioxidants, but not all antioxidants are vitamins or minerals. Another class of important antioxidants are the phenolic compounds or phenols/polyphenols which are produced by plants.
The Health Benefits of Phenolic Antioxidants
The term ‘phenolic’ refers to molecular compounds that contain at least one ring-shaped structure. Phenolic compounds are powerful antioxidants because they can donate hydrogen atoms readily (this is how they react with oxidants) and help stabilise unpaired electrons, which can calm a wide range of free radicals. It’s also worth knowing that, beyond their antioxidant role, phenolics are studied for potential anti-inflammatory, antiallergenic, anti-cancer and liver-supporting effects. How good is that? Well-known phenolics include flavonoids, flavanones, flavones, anthocyanins, catechins, resveratrol, gallic acid, hydroxycinnamates and stilbene, plus many others found across plant foods.
Phenolic compounds are common in fruits, vegetables, cereals, nuts, wine, tea and cocoa, and are often highlighted in traditional medicine products and everyday ‘health boosters’ such as green tea. Researchers also discuss phenolics in relation to cardiovascular support, such as the idea that phenolics in red wine may help reduce oxidation of LDL cholesterol, which is one pathway involved in atherosclerosis. Most Western populations consume roughly 200-450mg of phenolics daily, largely from fruit and vegetables, although some studies discuss higher intake ranges as a target for research and dietary patterns.
When we decided to add antioxidants to Collagen Infusion we sourced a New Zealand made product that is naturally rich in plant phenolics. Made from grapes, blackcurrants and kiwifruit, our antioxidant blend is abundant in a range of phenolics, including flavanols, anthocyanins, resveratrol, epicatechin, and procyanidins and others. From a skin-health perspective, these support your body’s overall antioxidant defences so you can make the most of your daily routine alongside collagen. Combine our products with a healthy, fruit and vegetable rich diet and you are well on your way to a glow-up from within!
References:
Current Opinion in Clinical Nutrition and Metabolic Care 2000, 3:447±451
Nutrients. 2019 Jun; 11(6): 1355
FAQ: Phenolic antioxidants
What are phenolic antioxidants?
Phenolic antioxidants are plant compounds (often called polyphenols) that help protect cells from oxidative stress. They can neutralise reactive molecules by donating hydrogen atoms and stabilising free radicals. You’ll find them across many colourful plant foods, especially berries, grapes, tea, cocoa, and leafy vegetables.
How do antioxidants help with oxidative stress?
Antioxidants help balance oxidative stress by reducing the impact of reactive oxygen species produced by metabolism and environmental exposures. They can work by scavenging free radicals, neutralising peroxides, and supporting safe handling of certain metals. The simplest way to support this system is to eat a variety of fruits and vegetables every day.
Are phenolic antioxidants the same as vitamins C and E?
No, phenolic antioxidants are different from classic antioxidant vitamins like C and E. Vitamins and minerals act as essential nutrients, while phenolics are bioactive plant compounds that also provide antioxidant activity. A balanced diet can include both, which is why plant diversity matters more than chasing a single ingredient.
Which foods are highest in polyphenols?
Many of the highest-polyphenol choices are berries, grapes, blackcurrants, kiwifruit, cocoa, coffee, and tea. Darker and more intensely coloured plant foods often contain more anthocyanins and related phenolics. Aim for a mix across the week, like berries at breakfast and a cup of tea in the afternoon.
Can phenolic antioxidants support skin health?
Phenolic antioxidants may support skin health by helping defend against oxidative stress, which can be triggered by UV exposure and pollution. Their antioxidant and potential anti-inflammatory activity is one reason they are included in many nutrition and wellness routines. For practical results, pair consistent supplementation with a fruit and vegetable rich diet.
Why include phenolic antioxidants with collagen?
Pairing collagen with phenolic antioxidants can support a broader approach by combining structural support with antioxidant protection. Oxidative stress is one factor that can affect how the body responds to lifestyle and environmental exposures. A simple routine is to take collagen as directed and keep your diet rich in plant foods.
How much do most people get per day, and how can I increase it?
Many Western diets are estimated around a few hundred milligrams of phenolics per day, mainly from fruits and vegetables. You can increase this by adding berries, citrus, leafy greens, legumes, nuts, tea, and cocoa throughout the week. Focus on consistency and variety rather than trying to reach a single perfect number.