💊 What the New ISSN Antioxidant Position Stand Means for Active Women Over 40

Thirty years ago, I was working as a staff writer at Rodale press, contributing to my very first book: Healing with Vitamins, which, as it sounds, was dedicated to all the new science surrounding micronutrients (we included minerals, too). The big story of the time was antioxidants. 

Antioxidants were being positioned as cellular-level superheroes that would protect us all from the marauding free radicals that were damaging our tissues, accelerating aging, and leading to chronic disease. But something never seemed quite right with the logic. Stuff like smoking and pollution contributed to free radicals. So, sure that was bad. But so did exercise. So, if we did lots of exercise, we needed to be taking mega-doses of C, E, and beta carotene?

Some folks thought so. And for a short time, antioxidants were everywhere—including in sports nutrition products. Then research showed quenching free radicals post-exercise was actually counterproductive—that the story was more complicated (isn’t it always?) and that free radicals (like some inflammation) are a key part of the exercise adaptation process.

But even after all this time, there’s still confusion around free radicals, antioxidants, and how they fit in an active lifestyle. Well, good news: The International Society of Sports Nutrition (ISSN) recently dropped its first-ever position stand on dietary antioxidants and exercise. Here’s what it means for you.

Exercise itself is your most powerful antioxidant strategy

Regular training, like the kind most of us already do, boosts your body's own antioxidant defense systems. That means your cycling, strength training, and endurance work are already doing heavy lifting on the oxidative stress protection front. The ISSN calls this your first line of defense before reaching for any supplement.

Moderate levels of exercise-induced reactive oxygen species (ROS, aka free radicals) are what drive your training adaptations. When you consume oxygen during exercise, you produce free radicals and your body mounts its own antioxidant defense system. The process of having some oxidative damage and then repair helps build stronger mitochondria, improves endurance capacity, and enhances muscle recovery. This is all considered what the ISSN calls “eustress,” or stress that helps you adapt and get fitter. Taking mega‑doses of vitamins C and/or E around workouts can actually blunt the training adaptations you’re working hard to earn.

The problem comes when oxidative stress tips into "distress" territory through overtraining, inadequate recovery, back-to-back competitions, or training in harsh environments. (Again, this really mirrors what we now know about inflammation; a little is good, too much isn’t.) That's when targeted antioxidant support can genuinely help.

Food First

The ISSN firmly endorses a food-first framework. You can get all the vitamins, minerals, flavonoids, anthocyanins, tocopherols, polyphenols, and carotenoids you need from whole foods. Here’s a snapshot of what that looks like on your plate.

Berries and tart cherries: Rich in anthocyanins and flavonoids that support recovery

Leafy greens and cruciferous vegetables (kale, spinach, broccoli): Loaded with polyphenols and carotenoids

Colorful produce (sweet potatoes, tomatoes, peppers, carrots): Packed with beta-carotene and lycopene

Nuts, seeds, and whole grains: Good sources of vitamin E, selenium, and zinc

Fatty fish (salmon, mackerel): Omega-3 fatty acids with potent anti-inflammatory effects and indirect antioxidant activity.

Coffee and green tea: Steeped (literally!) in polyphenolic compounds

When Supplements Make Sense

The ISSN identified four antioxidant-acting supplements with moderate-to-high quality evidence for recovery and performance that do not interfere with training adaptations:

Creatine monohydrate: I was today years old when I discovered creatine can act as an indirect antioxidant beyond its well-known performance benefits

Omega-3 fatty acids: Also have downstream antioxidant properties.

Tart cherry juice 

Astaxanthin (a potent red-orange carotenoid pigment found in algae, salmon, and krill)

Beyond these, the ISSN notes most other antioxidant supplements show weak or mixed evidence. Supplementation is best reserved for correcting a known nutrient deficiency, filling a true dietary gap, or managing periods of especially high training stress.

What This Means for You

The position stand reinforces what many of us already practice: eat a wide variety of colorful, nutrient-dense whole foods; train consistently; recover intentionally; and be strategic about supplementation.

For active women in midlife, this matters even more. We're navigating hormonal shifts that can increase inflammation and oxidative stress. A diet rich in polyphenols, carotenoids, and omega-3s not only supports training, but also our broader health.