Antioxidant Smoothie Guide: How to Boost Antioxidants and Support Redox Balance Naturally

Over the past few weeks, I have been discussing oxidative stress and its role as a major underlying driver of premature ageing, fatigue, inflammation, and cellular dysfunction. In this antioxidant smoothie guide, I want to show you how using nutrient-dense, polyphenol-rich smoothies can support your body's antioxidant capacity and protect cellular health.¹² 

One of the simplest and most realistic ways my clients increase their intake of protective plant compounds is by using an antioxidant- and polyphenol-rich smoothie or smoothie bowl as part of their daily routine. When formulated well, this becomes much more than a trendy drink; it is a functional meal or snack that supports your body's natural redox balance.¹

Your body constantly produces free radicals as a normal part of metabolism, exercise, and exposure to environmental stressors such as pollution, toxins, and UV radiation.¹³ These reactive molecules are not 'bad' in themselves, but when they outweigh your antioxidant defences, they contribute to oxidative stress and cellular wear and tear.

Antioxidants help neutralise these free radicals and support your body's delicate redox balance, the equilibrium between oxidative processes and protective, antioxidant systems.¹² Maintaining healthy redox balance supports:

• Cellular protection¹³

• Healthy ageing¹³

• Energy production and mitochondrial function¹²

• Cognitive function and brain health¹³

• Skin health and collagen integrity¹³

• Overall metabolic wellbeing and resilience¹¹

Consistently supporting antioxidant intake (not just in short bursts) helps maintain this critical balance and provides your cells with what they need to repair and regenerate.¹¹

Why Smoothies and Smoothie Bowls Are Ideal for Antioxidant Support

Smoothies provide an efficient, convenient delivery system for a wide spectrum of antioxidant-rich plant compounds. Because they are in a semi-liquid form, many people find them easier to digest, which can help fast-track your body's ability to absorb and utilise these nutrients at a cellular level.¹

When prepared using carefully selected ingredients, antioxidant smoothies can deliver concentrated levels of:

• Polyphenols - plant defence compounds with powerful antioxidant activity¹⁴

• Flavonoids - a large family of polyphenols found in fruits, vegetables, cacao, and tea¹⁰

• Anthocyanins - the pigments that give berries and acai their deep purple, blue, and red colours ¹⁰

• Carotenoids - orange and green pigments that support cellular and eye health¹¹

• Plant-based micronutrients, including vitamins, minerals, and fibre¹⁰

This makes a well-designed smoothie an ideal option as either a meal replacement or a nutrient-dense snack, especially on busy days when you might otherwise grab something processed.¹⁰ Personally, on my longest clinic days, my antioxidant smoothie is often the one thing that stops me from defaulting to a handful of crackers between patients.

Another key benefit is synergy. By combining multiple plant foods, you allow different antioxidant compounds to work together in ways that support your body's natural defence systems more effectively than isolated ingredients alone.¹⁴

The Most Powerful Antioxidant Ingredients to Include in Your Smoothie

Certain plant foods contain exceptionally high levels of polyphenols, anthocyanins, and other antioxidant compounds.¹⁰ Below are some of my favourite clinically relevant options to build into your daily smoothie routine.

1. Acai Berry

Açaí is among the most antioxidant-dense foods, rich in anthocyanins that support cellular protection and healthy oxidative balance.¹⁵ Human studies have shown that acai can increase plasma antioxidant capacity, reflecting a measurable impact on the body's redox environment.¹⁵

It can be hard to consistently source a clean, organic açaí, especially if you are busy or travelling. In these cases, I often fast-track by using a high-quality açaí-based antioxidant formula, such as the Rejuv Antioxidant Complex, which includes açaí in a synergistic blend.

You can open the capsules and add the contents directly into a smoothie, or take them alongside your smoothie to further enhance antioxidant support.

2. Wild Blueberries

Wild blueberries are naturally rich in anthocyanins, the pigments responsible for their deep blue-purple colour. These compounds help support antioxidant protection, healthy cellular function, and vascular health.¹⁰

In my experience, patients who swap high-sugar fruits for a base of wild blueberries often notice more stable energy and fewer blood sugar dips, which is especially important if you are using smoothies as a breakfast option.

3. Raw Cacao

Raw cacao is one of the most concentrated natural sources of flavonoids, which support vascular function, endothelial health, and cellular protection.¹⁰ It also provides important minerals such as magnesium, which is involved in over 300 enzymatic reactions, including those related to energy production and nervous system regulation.¹³

When you choose unsweetened raw cacao (rather than heavily sweetened chocolate powders), you harness its antioxidant benefits without the sugar load that can undermine metabolic balance.

4. Resveratrol

Resveratrol is a highly researched polyphenol naturally found in grapes, berries, and certain plant foods. It plays an important role in supporting cellular protection, mitochondrial function, and healthy ageing processes.¹⁶ ¹⁹

Research suggests that resveratrol can help support mitochondrial redox homeostasis by improving the efficiency of energy production and modulating reactive oxygen species at the mitochondrial level.¹⁶ ¹⁹ While resveratrol is present in red wine, this is not a practical or health-promoting way to obtain it daily in a smoothie. Instead, I prefer to add resveratrol in a concentrated form via the Rejuv Antioxidant Complex, which can be blended into your smoothie or taken separately.

5. Dark Leafy Greens

Spinach, moringa, and supergreens such as wheatgrass, chlorella, and barleygrass contain chlorophyll, carotenoids, and other plant compounds that support normal cellular function and antioxidant activity.¹¹ They also contribute essential micronutrients needed for healthy metabolism and detoxification pathways.¹³

You can add individual greens to your smoothie, or use 1 teaspoon of a comprehensive greens blend, such as the Rejuv Supergreens Complex powder, for convenience and consistency. On busy mornings, this is often my go-to shortcut.

6. Seeds: Chia, Flax, and Pumpkin Seeds

Seeds provide antioxidant compounds, omega-3 and omega-6 fatty acids, fibre, and minerals that support normal metabolic processes and cardiovascular health.¹³ They also help support sustained energy levels, satiety, and gut health, especially when used in smoothies where the fibre can gently support digestion.

Chia and flaxseeds, in particular, provide alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. At the same time, pumpkin seeds are rich in zinc and magnesium, both important for immune and nervous system function.¹³

7. Polyphenol-Rich Spices

Turmeric and Ceylon cinnamon contain potent polyphenols that support your body's natural antioxidant systems and overall inflammatory balance.¹⁴ Turmeric's key compound, curcumin, has been widely studied for its ability to modulate oxidative stress and inflammatory signalling pathways, while cinnamon can support healthy glucose metabolism.¹⁴

A small amount of these spices in your smoothie can significantly enhance its functional benefits without adding extra calories or sugar.

8. Grape Seed Extract

Grape seed extract is among the most concentrated sources of oligomeric proanthocyanidins (OPCs), a potent class of polyphenols. OPCs help support cellular protection, vascular health, and overall antioxidant capacity.¹⁴

Grape-derived polyphenols are particularly effective at supporting the body's natural defence systems and helping maintain healthy redox balance.¹⁴ If you have trouble sourcing them individually, you can choose a capsule-based formula (such as those included in the Rejuv Antioxidant Complex) and either add it to your smoothie or take it alongside.

When my own nervous system feels overloaded, I keep things very simple: a deeply coloured berry and greens smoothie, plus a capsule-based antioxidant blend, becomes my 'non-negotiable' anchor for the day. I do not get this perfect every day, but coming back to this one habit consistently makes a real difference to how I feel.

Antioxidant Smoothie vs Smoothie Bowl: Which Is Better?

Both antioxidant smoothies and smoothie bowls deliver similar benefits by providing polyphenols, fibre, and micronutrients. The best choice is the one that fits your appetite, schedule, and nervous system on that particular day.

Choose a smoothie if you want:

• A quick, convenient option you can sip between tasks or on the school run

• A portable snack or meal that travels easily in a flask or bottle

Choose a smoothie bowl if you want:

• A more substantial, sit-down meal that encourages slower, mindful eating

• Additional toppings such as seeds, cacao nibs, coconut flakes, or nut butter for extra texture and nutrients

Neither is 'better' in absolute terms; both can support antioxidant intake and redox balance when formulated correctly with low-sugar, polyphenol-rich ingredients.¹⁰ Personally, on cooler days I tend to prefer a smoothie bowl with crunchy toppings, whereas in summer I gravitate towards a lighter, drinkable smoothie.

Rejuv Antioxidant Smoothie Recipe

Use this as a base recipe and adjust to your taste and energy needs.

Blend:

• ½ cup wild blueberries (fresh or frozen)

• 1 teaspoon of super greens powder

• 1 tablespoon chia seeds

• 1 tablespoon raw cacao powder

• 200 ml unsweetened almond milk (or another unsweetened plant-based milk)

• ½ teaspoon Ceylon cinnamon

• ¼ teaspoon each of acai, resveratrol, and grape seed extract (or add 2 capsules of an antioxidant blend such as a Rejuv Antioxidant Capsule, opening the capsules into the smoothie if preferred)

Blend until smooth. For a smoothie bowl, reduce the liquid slightly and top with extra seeds, a sprinkle of cacao nibs, or a small handful of nuts for crunch and satiety.

Avoid High-Sugar Smoothies

Many commercial smoothies contain excessive sugar from fruit juices, sweetened yoghurts, flavoured syrups, or large quantities of tropical fruit. This can lead to blood sugar spikes and crashes, which work against the stable energy and metabolic balance we are trying to support.¹¹

To maximise antioxidant benefits:

• Use unsweetened plant-based liquids such as almond, coconut, or oat milk

• Focus on berries and deeply coloured fruits rather than high-sugar options like mango or large amounts of banana

• Avoid added sugars and syrups, and use small amounts of whole fruit if you need extra sweetness

This approach helps support metabolic balance, more stable energy levels, and a healthier redox environment throughout the day.¹¹

Supporting Your Antioxidant Intake Daily

Consistency is key. Incorporating an antioxidant-rich smoothie or smoothie bowl into your routine on most days provides ongoing nutritional support for your cells, mitochondria, and nervous system.¹¹ ¹³ Think of it as one daily decision that nudges your biochemistry in the right direction.

When combined with targeted antioxidant formulations such as the Rejuv Acai Antioxidant Complex, this approach can support your body's natural redox balance and resilience to modern stressors.¹⁴ This does not replace a wholefood, plant-rich diet, but it can significantly enhance and stabilise your baseline antioxidant intake.

If you are new to this, start with one antioxidant smoothie three to four times per week and gradually increase. Aim for progress, not perfection; even on the days you almost skip it (I have those days too), coming back to this simple practice can play a valuable role in supporting overall vitality and wellbeing.

Next Steps: Personalising Your Antioxidant Support

If this article has sparked insight into your energy, ageing, or recovery patterns, I encourage you to pause and reflect on what feels most out of balance right now. Is it your sleep, your stress load, your digestion, or simply the way you nourish yourself on the busiest days?

To help you gain clarity, complete the short Rejuv Wellness Profile, which provides my team and me with an overview of your current health picture and priorities. From there, we can guide you towards the most supportive nutrition, lifestyle, and targeted antioxidant strategies for your unique body, rather than a one-size-fits-all plan.

If you would like this kind of personalised support, you can begin by completing the Rejuv Wellness Profile here. This is a gentle first step towards rebuilding resilience, supporting redox balance, and feeling more at home in your body.

References

1. Rudrapal M, Khairnar SJ, Jadhav AG, Tiwari AK. Dietary polyphenols and their role in oxidative stress-induced human diseases: insights into protective effects, mechanisms, and clinical perspectives. Frontiers in Pharmacology. 2022;13:806470. https://www.frontiersin.org/articles/10.3389/fphar.2022.806470
2. Bolaños-Cardet J, Hervás M, Navarro J, et al. The redox properties of polyphenols and their role in oxidative stress-related diseases. Angewandte Chemie International Edition. 2025;64(12):e202513698. https://onlinelibrary.wiley.com/doi/10.1002/anie.202513698
3. Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: harms and benefits for human health. Oxidative Medicine and Cellular Longevity. 2017;2017:8416763. https://pmc.ncbi.nlm.nih.gov/articles/PMC5551541/
4. Chandimali N, Jeon YJ, Kwon T, et al. Free radicals and their impact on health and antioxidant defence mechanisms. Cell Death Discovery. 2025;11:22. https://www.nature.com/articles/s41420-024-02278-8
5. Rudrapal M, Khairnar SJ, Jadhav AG, Tiwari AK. Dietary polyphenols and their role in oxidative stress-induced human diseases: insights into protective effects, mechanisms, and clinical perspectives. Frontiers in Pharmacology. 2022;13:806470. https://www.frontiersin.org/articles/10.3389/fphar.2022.806470
6. Schauss AG, Wu X, Prior RL, et al. Phytochemical and nutrient composition of the freeze-dried Amazonian palm berry, Euterpe oleracea Mart. (acai). Journal of Agricultural and Food Chemistry. 2006;54(22):8598-8603. https://pubmed.ncbi.nlm.nih.gov/17061840/
7. Jensen GS, Wu X, Patterson KM, et al. In vitro and in vivo antioxidant and anti-inflammatory capacities of an antioxidant-rich fruit and berry juice blend. Nutrition Journal. 2008;7:10. https://pmc.ncbi.nlm.nih.gov/articles/PMC2453081/
8. Zhou X, Chen M, Zeng X, et al. Resveratrol regulates mitochondrial reactive oxygen species homeostasis through the Sirt3 signalling pathway in human vascular endothelial cells. Cell Death & Disease. 2014;5:e1576. https://www.nature.com/articles/cddis2014530
9. Lombard DB, Tishkoff DX, Bao J, et al. Mitochondrial sirtuins in regulating mitochondrial activity and metabolic adaptation. Cell Metabolism. 2011;13(6):667-678. https://pubmed.ncbi.nlm.nih.gov/21641547/
10. Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. Polyphenols: food sources and bioavailability. American Journal of Clinical Nutrition. 2004;79(5):727-747. https://pubmed.ncbi.nlm.nih.gov/15113710/
11. Louisa M, Tjandrawinata RR. Dietary antioxidants and prevention of non-communicable diseases. Acta Medica Indonesiana. 2020;52(3):210-218. https://pubmed.ncbi.nlm.nih.gov/33009769/