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Degenerative eye disorders,
including cataracts and macular degeneration. A recent study by Canadian researchers showed that persons taking supplements of vitamins C and E had a 50 percent reduction in cataracts. Other studies indicate that vitamin C, which tends to concentrate in the eyes, protects against macular degeneration, a major cause of vision loss in the elderly Vitamin A and beta carotene also appear to protect against macular degeneration.

Enhanced immune system
function. Some studies have found that vitamin E supplements appear to bolster the immune system especially among older people, thereby protecting against infection and other diseases.

Lung disease. Laboratory studies indicate that vitamin E may protect the lungs from damage caused by free radicals,
especially among smokers
or people exposed to air
pollution.

Brain disorders, including
Parkinson's and Alzheimer's diseases. Some researchers believe that damage to the midbrain caused by free radicals may be responsible for Alzheimer's disease and the dementia that sometimes develops in Parkinson's disease. Thus far, high doses of antioxidant vitamins or minerals have not had a therapeutic effect, although high doses of vitamin E have been shown to alleviate some of the unpleasant side effects of antipsychotic drugs some times used to treat Alzheimer's and some types of Parkinson's disease.

How much antioxidants do I need?

The amount of antioxidants that a person needs to prevent or treat disease is a subject of continuing debate among nutritionists and physicians. The following Recommended Dietary Allowances (RDAs) for antioxidant nutrients have been established by the Food and

Nutrition Board of the National Academy of Sciences (the lower figures are for women):

RDAs for adults

Vitamin A - 800 to 1,000 RE*
Vitamin C - 60 mg
Vitamin E - 8 to 10 mg
Selenium - 55 to 70 meg

*1 RE of vitamin A equals 6 micrograms (meg) of beta carotene.

Many advocates of high-dose antioxidants contend that these RDAs are too low to have a therapeutic effect. When taken in dosages that greatly exceed the RDAs, all vitamins and minerals have pharmacological, or drug­like, effects.

Recommendations for high-dose supplements vary considerably. For example, a recent report from the Johns Hopkins University School of Medicine recommended vitamin E supplements ranging from 200 to 600 milligrams a day, which is many times the established RDA of 8 to 10 milligrams. Some cancer prevention specialists recommend that healthy people take 500 or more milligrams of vitamin C daily, but its benefits are unproved. Because high-dose vitamins and minerals carry a risk of adverse side effects, they should be taken only under the supervision of a doctor or registered dietitian.

What happens if I don't get enough antioxidants?
Nutritional deficiencies are rare in the United States, occurring mostly in people who have digestive disorders, alcoholics, or persons on a highly restricted diet that eliminates entire food groups.

What happens if I get too much antioxidants?
When taken in large amounts, most vitamins and minerals have adverse side effects. These include:

Vitamin A: Headaches, blurred vision, diarrhea, menstrual irregularity, joint and bone pain, skin disorders, hair loss, and itchiness. Prolonged

excessive use can lead to severe toxicity and, in rare cases, result in death.

Beta carotene: Possible yellowing of the skin, especially if carrot juice, tomatoes, and other yellow vegetables are consumed in very large amounts.

Vitamin E: Possible bleeding problems.

Vitamin C: Diarrhea, gastrointestinal upsets, and bladder irritation.

Selenium: Nausea, abdominal pain, diarrhea, hair and nail damage, irritability, and fatigue. Death may occur in rare cases.

Should I take antioxidant supplements?
A varied and balanced diet that includes ample plant foods provides adequate antioxidants for healthy people. If supplements are taken, they should not exceed the RDAs unless a physician or clinical dietitian prescribes high doses of these nutrients for a specific health problem.