Writer: Denis Faye | July 2025
Can you please give me an overview of how antioxidants can impact an athlete’s recovery and performance? Is there one that can be impacted more than the other?
During exercise, the body’s metabolic activity increases significantly, leading to elevated oxygen consumption and, consequently, increased production of reactive oxygen species (ROS), commonly referred to as free radicals. While a certain level of oxidative stress is a natural part of exercise adaptation, excessive ROS production can contribute to muscle damage, inflammation, and delayed recovery if not properly regulated.1
Antioxidants are compounds that help neutralize free radicals and support the body’s natural defense against oxidative stress. In the context of athletic performance, antioxidants may assist in decreasing post-exercise muscle soreness, supporting tissue repair, and reducing markers of muscle damage. These benefits contribute more directly to recovery, though sustained antioxidant support can also help preserve performance over time by protecting muscle cells and reducing fatigue-associated oxidative burden.2-3
Nutrients such as vitamin C and vitamin E are well-known antioxidants and have been shown in clinical settings to reduce oxidative markers and assist in the post-exercise recovery process4-5. However, efficacy is influenced by numerous factors, including dosage, timing, and the training context, and some evidence suggests chronic excessive supplementation may interfere with beneficial training adaptations.6
Beyond nutrients with high antioxidant capacity, there is a growing breadth of science highlighting the unique antioxidant benefits of botanicals for sports nutrition. Many botanical ingredients contain bioactive compounds, such as polyphenols, flavonoids, and terpenes, that offer support for recovery and performance7. These plant-derived constituents are being increasingly studied for their ability to modulate oxidative stress, support normal exercise-related inflammation resolution, and even influence cellular signaling pathways involved in muscle adaptation and endurance. This expanding area of research underscores the potential for botanicals to complement or enhance traditional antioxidant strategies in active populations.
- Powers et al., 2011 – Exercise-induced oxidative stress in humans: cause and consequences
Free Radical Biology and Medicine
https://doi.org/10.1016/j.freeradbiomed.2010.12.009
https://pubmed.ncbi.nlm.nih.gov/21167935/ - Ji, 2002 – Exercise-induced modulation of antioxidant defense
Annals of the New York Academy of Sciences
https://doi.org/10.1111/j.1749-6632.2002.tb02085.x
https://nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1111/j.1749-6632.2002.tb02085.x - Pingitore et al., 2015 – Exercise and oxidative stress: effects of dietary strategies
Nutrition
https://doi.org/10.1016/j.nut.2015.02.005
https://www.sciencedirect.com/science/article/abs/pii/S0899900715000738 - Thompson et al., 2001 – Prolonged vitamin C supplementation and recovery
International Journal of Sport Nutrition and Exercise Metabolism
https://doi.org/10.1123/ijsnem.11.3.466 - Close et al., 2006 – Ascorbic acid and post-exercise soreness
British Journal of Nutrition
https://doi.org/10.1079/bjn20061732
- Paulsen et al., 2014 – Vitamin C and E supplementation hampers adaptation
The Journal of Physiology
https://doi.org/10.1113/jphysiol.2013.267419 - Wang CZ, Mehendale SR, Yuan CS. Commonly used antioxidant botanicals: active constituents and their potential role in cardiovascular illness. Am J Chin Med. 2007;35(4):543-558. doi:10.1142/S0192415X070050537
Can you use antioxidants and rest to successfully counteract oxidative stress from even the most extreme efforts, or is there a point where you’re just hurting yourself despite the rest and proper diet?
While antioxidants and adequate recovery play a vital role in supporting the body’s response to oxidative stress, there are limits to their effectiveness—especially in the context of excessive or extreme training. The body’s adaptation to exercise relies in part on carefully regulated oxidative signaling. In response to moderate levels of oxidative stress, the body activates beneficial pathways, such as mitochondrial biogenesis and the endogenous production of antioxidant enzymes (e.g., superoxide dismutase, catalase, glutathione peroxidase), which are essential for improving endurance and resilience to stress3.
While supplemental nutrients like vitamins C and E can support recovery after exercise, excessive intake may blunt some of these natural training adaptations. Studies have shown that chronic high-dose antioxidant supplementation can interfere with key physiological processes like mitochondrial adaptation and the upregulation of the body’s own antioxidant systems, potentially impeding long-term fitness gains4-5.
Rest, sleep, and a diet rich in naturally occurring antioxidants from whole foods remain foundational for managing oxidative stress. Supplementation should be used strategically, especially during periods of intense training or competition, while respecting the balance between recovery and the body’s intrinsic ability to adapt.
- Meeusen et al., 2013 – Prevention, diagnosis and treatment of the overtraining syndrome
European Journal of Sport Science
https://doi.org/10.1080/17461391.2012.730061
PubMed: 23438291 - Kreher & Schwartz, 2012 – Overtraining syndrome: a practical guide
Sports Health
https://doi.org/10.1177/1941738111434406 - Gomez-Cabrera et al., 2008 – Redox biology in exercise: role of mitochondrial function and antioxidant supplementation
Free Radical Biology and Medicine
https://doi.org/10.1016/j.freeradbiomed.2007.02.001
- Paulsen et al., 2014 – Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans
The Journal of Physiology
https://doi.org/10.1113/jphysiol.2013.267419
- Merry & Ristow, 2016 – Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training?
The Journal of Physiology
https://doi.org/10.1113/JP270654
Any supplements/ingredients in particular that interest you:
We’re genuinely excited about the work we do at OmniActive to support athletes and active individuals—and a major part of that momentum is being driven by a set of standout ingredients from our portfolio. These science-backed solutions are at the forefront of the sports nutrition space, helping to address key areas like recovery, performance optimization, and normalinflammation support. From promoting joint comfort and movement to enhancing antioxidant resilience and endurance, these ingredients are shaping how we help active consumers who want to train harder, recover smarter, and keep moving forward:
- Curcuwin Ultra+ highly bioavailability curcumin that has been clinically shown to promote joint comfort and mobility in as little as 5 days with just a low, 250 mg daily dose.1 And because Curcuwin Ultra+ is made with a similar foundational technology as its predecessor, it also comes with the clinically supported heart health and sports nutrition benefits as the original Curcuwin including supporting endothelial function and muscle function and health.2-3 This combination of clinically study outcomes from a single curcumin source, makes Curcuwin Ultra+ uniquely positioned for sports and active nutrition formulations.
- Capsimax is a controlled-release capsicum extract delivering capsaicinoids without the gastrointestinal discomfort of raw chili. Capsaicinoids may help support metabolism, fat oxidation, and potentially improve exercise efficiency and body composition during training programs. 4-5 Moveover, clinically studied Capsimax has been shown to safely target multiple key weight management and sports nutrition in one small 100 mg dose (i.e., boosts metabolism, promotes thermogenic activity, curbs appetite and reduces calorie intake, increases lipolysis, and supports a burn total of ~104 calories over a 4-hour period at rest in study subjects)6-12.
- Ginger contains bioactive compounds such as gingerols and shogaols, which exhibit both antioxidant and normal inflammatory response effects. In clinical studies, these compounds have been shown to reduce muscle soreness and joint discomfort associated with exercise. Ginger may also support joint flexibility and help promote post-exercise recovery. OmniActive has two ginger-based ingredients including:
- Gingever, which is a standalone, CO2 extracted, high potency ginger. While OmniActive’s science on Gingever is around gut health, in sports contexts, it lends itself to formulators who want to add the benefits of ginger to their recovery-focused formulations in a lower dose.
- Muvz stands out as a particularly compelling option for athletes and active individually. Muvz is a proprietary, plant-based blend of ginger which is complemented by the properties of Vitex negundo to help support mobility.15-17 In clinical research, Muvz has been shown to help improve mobility, reduce low back discomfort associated with exercise, and provide same-day benefits for joint and knee comfort. 15-17 Moreover, study subjects demonstrated improved sleep as a result of supported lower back.17 These combined benefits make Muvz well-suited for both acute and ongoing recovery needs in athletes and active populations.
- Jagtap N, Shah A, Bedmutha S, Durairaj SK (2023) Efficacy and Safety of a Highly Bioavailable Curcumin Formulation in Modulating Outcomes of Mild Knee Osteoarthritis: Multi-Centric, Randomized, Double-Blind, Placebo-Controlled Study. J Orthop Res Ther 8: 1303. https://doi.org/10.29011/2575-8241.001303.
- Oliver JM, Stoner L, Rowlands DS, et al. Novel Form of Curcumin Improves Endothelial Function in Young, Healthy Individuals: A Double-Blind Placebo Controlled Study. J Nutr Metab. 2016;2016:1089653. doi:10.1155/2016/1089653
- Jäger R, Purpura M, Kerksick CM. Eight Weeks of a High Dose of Curcumin Supplementation May Attenuate Performance Decrements Following Muscle-Damaging Exercise. Nutrients. 2019 Jul 23;11(7):1692. doi:10.3390/nu11071692. PMID: 31340534; PMCID: PMC6683062
- Ludy et al., 2012 – The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans
Journal of Nutrition
https://doi.org/10.3945/jn.111.142646 - Josse et al., 2010 – Effects of capsinoid ingestion on energy expenditure and lipid oxidation at rest and during exercise
Nutrition & Metabolism
https://doi.org/10.1186/1743-7075-7-65 - MR I Study: Yue Deng, et al. Advances in Nutrition, January 2017.
- MR II Study: Morde A, et al. J Obes Overweig 7(2): 201.
- Ryan ED, et al. J Strength Cond Res. 2009 May.
- Rogers J, et al. BMC Obes. 2018 Aug 13.
- Bloomer RJ, et al. Lipids Health Dis. 2010;9:72. Published 2010 Jul 15.
- Lopez HL, et al. J Int Soc Sports Nutr. 2013 Apr 19.
- Deshpande J, et al. J Toxicol. 2016 Mar 15.
- Wilson PB, 2015 – Ginger supplementation attenuates muscle soreness and pain following exercise
Journal of Strength and Conditioning Research
https://doi.org/10.1519/JSC.0000000000000533
- Black CD et al., 2010 – Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise
Journal of Pain
https://doi.org/10.1016/j.jpain.2010.02.043
- Srivastava S, Girandola RN. Effect of E-PR-01 on Activity-Induced Acute Knee Joint Discomfort in Healthy Individuals: A Randomized, Placebo-Controlled, Double-Blind, Cross-Over Study. J Pain Res. 2023 Jun 23;16:2141-2153. doi: 10.2147/JPR.S412018.e
- Srivastava S, Karvir S, Girandola RN. Effect of E-PR-01 on non-specific low back pain in the adult population: A randomized, double-blind, placebo-controlled, parallel-group trial. J Back MusculoskeletRehabil. 2024;37(2):487-502. doi: 10.3233/BMR-230197. PMID: 38073372;
- Kalman D, Srivastava S, Desale A, et al. A Randomized Placebo-Controlled Dose-Response Trial of Muvz™ for Knee and Low-Back Support in Physically Active Adults. Drug Des Devel Ther. 2025;19:811-825. Published 2025 Feb 6. doi:10.2147/DDDT.S486836.
Does the extreme adaptation that happens in athletes benefit their health, or are they experiencing too much oxidation, even if they eat right and rest?
Extreme adaptation through intense physical training often leads to improved cardiovascular fitness, muscular strength, and metabolic flexibility. These adaptations generally support better long-term health outcomes, provided they are balanced with appropriate rest and nutrition. However, extreme or chronic high-volume training can push the body’s oxidative stress response beyond its adaptive threshold.
During exercise, particularly at high intensity or volume, the generation of reactive oxygen species (ROS) increases. While ROS are essential for initiating physiological adaptations, such as mitochondrial biogenesis and muscle repair, excessive oxidative stress can outpace the body’s endogenous antioxidant defenses, even in well-nourished athletes1,2.
Well-trained individuals often exhibit upregulated antioxidant enzyme activity which helps buffer oxidative insults3. However, when training load exceeds recovery capacity, persistent oxidative stress and inflammation may occur, which can impair recovery, and increase susceptibility to overtraining-related syndromes.
Thus, while intense exercise is typically health-promoting, it carries potential for increased oxidative activity if not balanced by adequate recovery strategies, nutrient support, and individualized training periodization4.
- Powers et al., 2011 – Exercise-induced oxidative stress in humans: cause and consequences
Free Radical Biology and Medicine
https://doi.org/10.1016/j.freeradbiomed.2010.12.009
- Ji, 2002 – Exercise-induced modulation of antioxidant defense
Annals of the New York Academy of Sciences
https://doi.org/10.1111/j.1749-6632.2002.tb02085.x - Pingitore et al., 2015 – Exercise and oxidative stress: effects of dietary strategies
Nutrition
https://doi.org/10.1016/j.nut.2015.02.005
PubMed: 25880822 - Gomez-Cabrera et al., 2008 – Redox biology in exercise: role of mitochondrial function and antioxidant supplementation
Free Radical Biology and Medicine
https://doi.org/10.1016/j.freeradbiomed.2007.02.001
Can you tell me about the difference between supplementing antioxidant vitamins/minerals versus polyphenols?
The main difference lies in both mechanism and nutritional classification. Antioxidant vitamins and minerals (such as vitamins C and E, selenium, and zinc) act as direct free radical scavengers, protecting cells from oxidative damage and supporting physiological processes necessary for health. These are classified as essential micronutrients, meaning the body requires them for normal function and must obtain them through diet or supplementation1.
Polyphenols, on the other hand, are non-essential but bioactive compounds found in plants. While they do possess antioxidant activity, their most significant benefits stem from their ability to modulate cellular signaling pathways2,3. This dual role, both antioxidant and signaling, is what distinguishes polyphenols as promising adjuncts in health and recovery support.
- Traber MG, Stevens JF, 2011 – Vitamins C and E: beneficial effects from a mechanistic perspective
Free Radical Biology and Medicine
https://doi.org/10.1016/j.freeradbiomed.2010.12.022
- Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L, 2004 – Polyphenols: food sources and bioavailability
The American Journal of Clinical Nutrition
https://doi.org/10.1093/ajcn/79.5.727
- Del Rio D, Rodriguez-Mateos A, Spencer JP, Tognolini M, Borges G, Crozier A, 2013 – Dietary polyphenolics in human health: structures, bioavailability, and evidence of protective effects against chronic diseases
Antioxidants & Redox Signaling
https://doi.org/10.1089/ars.2012.4581
There’s a lot in the paper about the microbiome. Can you discuss how the interaction of the microbiome and antioxidants matters for athletes?
The interaction between the gut microbiome and antioxidants plays a critical role in supporting athletic performance and recovery. Beneficial gut bacteria metabolize dietary antioxidants, especially polyphenols, into bioactive metabolites that can enhance both antioxidant capacity and normal inflammatory activity, aiding post-exercise muscle recovery and protecting against exercise-induced oxidative stress1,2.
Additionally, the gut microbiota contributes directly by producing short-chain fatty acids (SCFAs) like butyrate, which help maintain gut integrity and improve nutrient absorption—factors crucial for recovery and performance3. These microbes can also transform certain antioxidant compounds into more bioavailable forms, improving their physiological effectiveness.
Conversely, antioxidants may help shape a healthier, more diverse microbial community, suppressing pro-inflammatory species and promoting beneficial strains4. This bi-directional synergy between gut health and antioxidant status could provide a foundation for more resilient immune function, improved nutrient uptake, and enhanced recovery capacity in athletes.
Research shows that ginger plays a key role in digestive and immune health. The rich phytochemistry of ginger (i.e., gingerols and shogaols) has been shown to help support healthy digestion and gastrointestinal health, as well as scavenge free radicals, which may provide athletes with a natural option to help support a healthy biome and beyond.
- Duda-Chodak A et al., 2015 – Interaction of dietary compounds, especially polyphenols, with the intestinal microbiota: a review
European Journal of Nutrition
https://doi.org/10.1007/s00394-015-0852-y
- Ozdal T et al., 2016 – The reciprocal interactions between polyphenols and gut microbiota and effects on bioaccessibility
Nutrients
https://doi.org/10.3390/nu8110781
- Koh A, De Vadder F, Kovatcheva-Datchary P, Bäckhed F, 2016 – From dietary fiber to host physiology: short-chain fatty acids as key bacterial metabolites
Cell
https://doi.org/10.1016/j.cell.2016.05.041
PubMed: 27306511 - Bermudez-Brito M et al., 2012 – Probiotic mechanisms of action
Annals of Nutrition and Metabolism
https://doi.org/10.1159/000342079
Murugesan, S., Zhu, X., Xie, L., Zhang, Y., & Chen, J. (2023). Ginger bioactives: A comprehensive review of health benefits and mechanisms of action. Antioxidants, 12(11), 2015. https://doi.org/10.3390/antiox12112015