Antioxidants Demystified: Polyphenols, Anthocyanins, and the ORAC Score

You’ve heard the word “antioxidant” thrown around in wellness circles, but what does it actually mean for your body? From the deep purple of bilberries to the vibrant red of Montmorency tart cherries, the plant compounds known as polyphenols and anthocyanins are science-backed players in everyday nutrition. Let’s cut through the hype and look at what the ORAC score really tells us—and what it doesn’t.

Antioxidants are naturally occurring compounds found in plants that help neutralise unstable molecules called free radicals. Free radicals are produced during normal metabolism, but also from UV exposure, pollution, and poor diet. In excess, they can cause oxidative stress, which has been linked to normal cellular ageing and general wear and tear.

The authorised health claim for vitamin C states: “Vitamin C contributes to the protection of cells from oxidative stress.” Similarly, vitamin E and selenium carry the same authorised claim under the UK Nutrition and Health Claims Register. These are the only types of statements we can legally make—no “cure” or “miracle” talk, just honest, evidence-led information.

Polyphenols

Polyphenols are a large family of antioxidants found in fruits, vegetables, tea, and cocoa. They include flavonoids, phenolic acids, and stilbenes. Typical intakes from food range from 500–1000 mg per day, though concentrated supplements can provide higher levels.

Anthocyanins: the blue and red pigments

Anthocyanins are a subclass of flavonoids responsible for the deep blue, purple, and red colours in bilberries, blackcurrants, and acai berries. They are among the most studied antioxidants. Doses in clinical trials typically range from 50–300 mg per day.

Our Bilberry Multi contains bilberry fruit extract with vitamin C, vitamin E and selenium, which contribute to the protection of cells from oxidative stress.

ORAC stands for Oxygen Radical Absorbance Capacity. It was developed by the USDA to measure the antioxidant capacity of foods in a test tube. High ORAC scores were once heavily marketed, but the USDA removed the database in 2012, stating that ORAC values are not necessarily relevant to human health.

Why? Because antioxidant activity in a lab doesn’t always translate to how the body absorbs and uses these compounds. The bioavailability of polyphenols is complex—they are metabolised by gut bacteria, and their effects depend on the whole food matrix, not just a number.

That said, ORAC can still be a useful comparative tool when looking at whole foods. For example, acai berries, bilberries, and Montmorency tart cherries all score highly. But we recommend focusing on the specific compounds—like anthocyanins—rather than chasing a single score.

From food first

Aim for a colourful plate. Berries, dark leafy greens, red grapes, and green tea are excellent sources. The food safety regulator (EFSA) recognises that a diet rich in fruits and vegetables supports overall health.

When food isn’t enough

Look for products that specify the amount of active compounds, not just a high ORAC score.

Our Acai Berry Capsules contain 1,000 mg acai berry (equivalent) per capsule.

• Pregnant or breastfeeding women – always consult a healthcare professional before starting any new supplement.
• Individuals on blood-thinning medication – high doses of certain polyphenols may interact with anticoagulants.
• Those with known allergies – check ingredient lists for specific fruits or berries.
• Children – supplements are generally formulated for adults unless stated otherwise.

As with any supplement, it’s best to start with the recommended dose and monitor how you feel. If you have a medical condition, speak to your GP or a registered nutritionist.

1. What is the difference between polyphenols and anthocyanins?

Polyphenols are a large family of antioxidants found in plants. Anthocyanins are a specific type of polyphenol that gives fruits their red, blue, and purple colours. Anthocyanins are one kind of polyphenol.

2. Is a high ORAC score important?

Not directly. The ORAC score measures antioxidant capacity in a test tube, but it doesn’t predict how your body will use those compounds. Focus on the specific polyphenol content and the quality of the whole food or supplement instead.

3. Can I get enough antioxidants from food alone?

Yes, if you eat a varied diet rich in colourful fruits and vegetables every day.

4. How much anthocyanin should I take daily?

Clinical studies typically use doses between 50 mg and 300 mg per day. Check the label of your supplement for the exact amount. Our Montmorency provides 1,500 mg cherry extract per capsule.

5. Are there any side effects?

Antioxidants from food are generally safe. High-dose supplements may cause mild digestive upset in some people. Always stick to the recommended dose and consult a professional if you have concerns.

6. Can antioxidants replace a healthy diet?

No. Supplements are meant to complement, not replace, a balanced diet and healthy lifestyle. They work best alongside plenty of whole plant foods, regular exercise, and good sleep.

At Vitadefence UK, we take a no-nonsense approach. We don’t make wild claims—we focus on what the science supports and what the law allows.

Bilberry Multi provides vitamin C, vitamin E and selenium, which contribute to the protection of cells from oxidative stress.

We also believe in transparency. You can read honest reviews from our community on our reviews page.

Free UK delivery on every order.

Vitamin C, vitamin E, zinc and selenium contribute to the protection of cells from oxidative stress. The ORAC score is a handy reference, but it’s the specific compounds—and their bioavailability—that truly matter.

If you’re looking for a trustworthy, UK-made supplement to support your daily antioxidant intake, start with Acai Berry Multi or Bilberry Multi. Your body doesn’t need miracles—it needs consistent, quality nutrition.

This article is for educational purposes only and does not constitute medical advice. The information provided is based on published scientific literature and authorised health claims under the UK Nutrition and Health Claims Register. Always consult a qualified healthcare professional before starting any new supplement regimen, especially if you are pregnant, nursing, taking medication, or have a pre-existing medical condition. Products mentioned are food supplements and are not intended to diagnose, treat, cure, or prevent any disease.