Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.
Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki
Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.
Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.
Articles on Natu.Care are written based on scientific research, data from government websites and other reliable sources. The texts are written in cooperation with doctors, nutritionists and other health and beauty experts. Articles are reviewed before publication and during significant updates.
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Oxidative stress affects the body's cells like sand affects an engine - it gradually slows down the function and destroys the efficiency of all mechanisms.
That is why we will answer all your questions about oxidative stress together with pharmacist Ilona Krzak, MSc, and clinical nutritionist Julia Skrajda.
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From this article you will learn:
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What is oxidative stress, free radicals and antioxidants.
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What leads to oxidative stress and how it manifests itself.
What the effects of oxidative stress are.
What are the health effects of untreated oxidative stress.
Oxidative stress is a condition when there are too many free radicals (unstable molecules) in the body and not enough antioxidants (antioxidants). The job of antioxidants is to neutralise free radicals. Failure to do so leads to cellular damage, which leads, for example, to the ageing of the bodyand.
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Free radicals are highly unstable, active and aggressive molecules. They exhibit a strong need to vent their energy.
Free radicals are unstable and highly reactive molecules that can be compared to small children with matches - they can cause a lot of damage if they are lost to control. In the body, free radicals can attack and damage cells, proteins, fats or DNAand. They act as 'rust' to the body, accelerating its ageing and putting it at risk of various diseases.
And what are antioxidants (antioxidants)?
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Luckily, you have a special defence system in your body. Its army is antioxidants (antioxidants) that neutralise free radicalsand. When the armia stops giving, oxidative stress occurs in the body.
This is just a small cluster of your soldiers. In fact, there are thousands of substances in the body that exhibit antioxidant activity.
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The main free radical scavengers are primarily vitamins A, D, E and vitamin C, as well as carotenoids and flavonoids, but also organic acids and selenium.
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Julia SkrajdaDietitian
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What are the causes of oxidative stress?
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Oxidative stress can be caused by many different factors. To give you a good illustration of this, I have prepared a table which is divided into types of factors and specific causes.
Dietary imbalance, insufficient intake of antioxidants (e.g. vitamins A, C, E)
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Smoking
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Alcohol consumption
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Physiological
Biochemical processes leading to the natural production of free radicals
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Aging
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Pathological
Inflammatory conditions
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Diseases such as diabetes, cardiovascular diseases, neurodegenerative diseases or certain cancers
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Emotional
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Permanent stress
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Depression, anxiety and other emotional states affecting body homeostasis
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Genetic
Some gene mutations can lead to imbalances in the body and increase susceptibility to oxidative stress
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Oxidative stress can be caused by certain contraceptive drugs, antidepressants or steroids. Of course, this does not mean that you should stop taking them. However, remember to increase your antioxidant barrier then and nullify the other free radical triggers.
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Julia SkrajdaDietitian
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Oxidative stress - symptoms
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Symptoms of oxidative stress primarily include fatigue, weakness, concentration problems and headaches, joint and muscle pain. Other symptoms that can also indicate an excess of free radicals include constipation, rashes, digestive and immune problems and inflammation.
Fatigue and weakness. Oxidative stress can affect the energy production of cells and lead to feelings of fatigue or weakness.
Fatigue and weakness.
Problems with concentration. Damage to nerve cells caused by oxidative stress can lead to problems with memory or concentration.
Can't help.
Muscle and joint pain. Free radicals can affect muscle and joint cells, which will lead to pain.
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Immune system problems. Oxidative stress can affect immune system function, increase susceptibility to infection and hinder the body's ability to cope with disease.
Permanent headaches. Free radicals lead to damage to nerve tissues and affect muscle tone, which may be one of the factors leading to chronic headaches.
Free radicals lead to damage to nerve tissues and affect muscle tone, which may be one of the factors leading to chronic headaches.
Dermal rashes. These can result from allergic reactions, inflammation and damage to skin cells caused by oxidative stress. At the same time, inflammation leads to even more oxidative stress, so react quickly.
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Inflammation. Reactive oxygen molecules (ROS) can lead to inflammation in the body, and chronic inflammation increases ROS production. This interaction can lead to an inflammatory cycle and exacerbate oxidative stress.
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Remember that any of the symptoms listed can also be the result of other problems, unrelated to oxidative stress. If these symptoms are present, seek medical attention for a proper diagnosis.
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Ultraviolet (UV) radiation promotes the production of reactive oxygen species (ROS) and nitrogen species (RNS), which causes skin damage. The cosmetic industry has adopted a strategy of incorporating antioxidants into sunscreen formulations. This helps to prevent or minimise UV-induced oxidative damage, increase the effectiveness of photoprotection and mitigate skin photo-ageing.
Unmediated oxidative stress leads to the development of many diseases. The most common effects of this condition include neurodegeneration, cardiovascular disease, diabetes and liver problems. Oxidative stress also results in thyroid problems and accelerated organ ageing.
Cell damage
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Oxidative stress results in damage to proteins, lipids and nucleic acids (DNA and RNA), negatively affecting cell function. The result can be:
Neurodegeneration. Damage to nerve cells can lead to neurodegenerative diseases such as Parkinson's disease, Alzheimer's or multiple sclerosisand.
Cardiovascular diseases. Problems with vascular and myocardial endothelial cells can lead to cardiovascular diseases such as atherosclerosis, myocardial infarction and stroke.
Chronic inflammation and immune system problems. Cell damage can result in chronic inflammation and immune system disorders. This leads to autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosusand.
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Diabetes. When pancreatic cells degrade, insulin production or secretion can be impaired, resulting in type 1 or type 2 diabetes.
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The first and usually non-obvious symptoms of conditions such as Alzheimer's or Parkinson's disease appear up to 20 years before the characteristic symptoms of the conditions in question. This mainly indicates that the disease progresses over a very long period of time and permanent exposure to oxidative stress increases the risk of severe symptoms appearing more quickly.
Metabolic disorders associated with oxidative stress include a wide range of abnormalities in biochemical processes and the ability of cells to convert nutrients into energy. Cellular damage caused by oxidative stress can lead to a variety of metabolic disorders, such as:
Obesity. Oxidative stress can affect the ability of cells to store and convert lipids and the regulation of weight-control processes by hormones such as insulin and leptin. This can lead to poor management of body fat, resulting in obesityand.
Metabolic syndrome. This condition includes a number of related metabolic disorders such as abdominal obesity, insulin resistance, high blood pressure and an abnormal lipid profile. All of these are associated with oxidative stress, which leads to the disruption of cells and tissues that are key to maintaining metabolic balanceand.
Hepatic problems. Oxidative stress can affect liver cell function, leading to abnormal lipid metabolism, damage to the liver and ultimately to cirrhosis. An example of a condition in which oxidative stress plays an important role is non-alcoholic fatty hepatitisand.
Thyroid diseases. Excess free radicals can adversely affect the functioning of thyroid cells, leading to an inability to produce adequate amounts of thyroid hormones or a dysregulation of metabolic processes. This can result in diseases such as hashimoto's, hypothyroidism or hypothyroidismand.
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Fat tissue itself is also an inflammatory factor in the body.
Acceleration of ageing processes associated with oxidative stress can lead to a variety of negative consequences for health and quality of life:
The skin. Damage to proteins, lipids and collagen by free radicals can lead to a loss of skin elasticity, the formation of wrinkles or age spotsand.
Organ ageing. Oxidative stress affects organ function, leading to a reduction in heart, lung, kidney or liver function. This can result in age-related diseases and an overall decrease in quality of lifeand.
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Loss of vitality. Accelerated ageing can result in increased fatigue, diminished vitality, reduced physical endurance and decreased cognitive function and concentration.
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It is not only the lungs that are affected in smokers. Cigarette smoke is fatal to hair, skin and nails. And the ingested tar reacts further. I think it may come as a big surprise that in smokers, one of the most common cancers is bladder cancer.
Increased oxidative stress can lead to reduced sperm quality, sperm DNA damage and impaired sperm motility. This affects a couple's ability to conceive and contribute to infertilityand.
Sperm oxidative stress can be minimised by counteracting and supporting with methods such as a healthy diet rich in antioxidants, exercise and avoiding excessive stress.
Oxidative stress - a study
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There is no specific test to examine oxidative stress. The condition can be detected by checking the level of free radical damage and the antioxidant capacity of the body.
One of the most important blood tests in determining oxidative stress is the determination of glutathione levels. Glutathione is the body's natural antioxidant, and its measurement can assess the body's ability to fight oxidative stress.
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Hormone management is very important in the fight against free radicals. That is why it is worthwhile to test your hormones regularly. We are talking about both cortisol and thyroid hormones, as well as female hormones related to the menstrual cycle.
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Julia SkrajdaDietitian
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How to treat oxidative stress
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Treating oxidative stress focuses on preventing, protecting and returning to adequate amounts of antioxidants in the body. How to avoid oxidative stress?
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Consume a healthy diet. Eating foods rich in antioxidants, such as vitamins A, C, E, selenium and resveratrol, can help fight free radicals and promote cell regenerationand.
Supplementation. Taking collagen supplements, which contain antioxidants, can support protective processes in the body.
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Physical activity. Regular physical activity can increase antioxidant levels in the bodyand.
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Stress reduction. Practicing relaxation techniques such as meditation, yoga and deep breathing can help balance hormones and reduce oxidative stress.
Good habits. Avoiding alcohol, tobacco and drugs is an important step in protecting the body from developing oxidative stress. It is also essential to have regular prophylactic blood tests to help assess your health and risk of oxidative stress-related diseasesand.
Adequate sleep. By getting enough sleep, you contribute to cell regeneration and restoration. Ensure you follow good sleep hygiene and ensure you get enough restand.
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Remember that combating oxidative stress should be tailored to the individual. Therefore, always consult your doctor or a specialist who can help you prepare a suitable action plan.
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Regular physical activity helps protect against oxidative stress, but very intense exercise combined with a lack of recovery is the perfect combination that free radicals like.
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Julia SkrajdaDietitian
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Coffee and oxidative stress - can it help?
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Yes, coffee can help with oxidative stress. The beverage contains natural antioxidants that can positively affect free radicals. Compounds such as chlorogenic acid, coffee acid, ferulic acid are components of coffee and have the ability to neutralise oxidative stressand.
What herbs for oxidative stress?
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Herbs for oxidative stress can help support the body's protection against free radicals and enhance natural antioxidant mechanisms. Below is a list of several herbs that researchers believe may help reduce oxidative stress:
Ashwagandha - an adaptogen that boosts stress resistance and has anti-inflammatory effectsand.
Marjoram biloba - acts as a powerful antioxidant and improves blood circulation.
Curcumin - has strong antioxidant and anti-inflammatory properties due to its curcumin content.
Green tea - contains polyphenols, especially EGCG, which have powerful antioxidant properties.
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Astragalus - the root of this herb has antioxidant and adaptogenic properties.
Melissa - has sedative and antioxidant effects.
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Remember that it is always a good idea to consult your doctor or pharmacist before using these herbs to reduce oxidative stress.
What supplements to choose for oxidative stress?
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The best supplements for oxidative stress include: coenzyme Q10 and vitamins B2, C, D and E, as well as selenium, zinc, lycopene, glutathione. You can also try adaptogens to support inner calm, such as ashwagandha. Other solutions include CBD oils, which can also support the fight against stressand.
Foods rich in antioxidants (antioxidants)?
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The main way to combat oxidative stress is to eat plenty of antioxidant-rich foods. Below you will find a table that includes the best antioxidants.
The best sources of antioxidants are vegetables and fruit. When it comes to fat-soluble vitamins (ADEK), it is worth eating offal, liver, eggs, fish, but also dairy products.
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Julia SkrajdaDietitian
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Is astaxanthin a good antioxidant?
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Yes, astaxanthin is considered to be a very good antioxidant. Astaxanthin is a carotenoid, which is a naturally occurring pigment responsible for the reddish colour in seafood such as shrimp and salmon.
Astaxanthin is a carotenoid, which is a naturally occurring pigment responsible for the reddish colour in seafood such as shrimp and salmon.
A very simple dietary supplement containing only one ingredient. This is astaxanthin, which, according to preliminary studies, is considered to be the most powerful antioxidant. This ingredient belongs to the group of carotenoidsós and has been shown to support the immune system and to have a beneficial effect on the skinós condition.
Astaxanthin is a simple dietary supplement containing only one ingredient.
Pros and cons
A very simple dietary supplement containing only one ingredient. This is astaxanthin, which, according to preliminary studies, is considered to be the most powerful antioxidant. This ingredient belongs to the group of carotenoidsós and has been shown to support the immune system and to have a beneficial effect on the skinós condition.
Astaxanthin is a simple dietary supplement containing only one ingredient.
Additional information
A very simple dietary supplement containing only one ingredient. This is astaxanthin, which, according to preliminary studies, is considered to be the most powerful antioxidant. This ingredient belongs to the group of carotenoidsós and has been shown to support the immune system and to have a beneficial effect on the skinós condition.
Astaxanthin is a simple dietary supplement containing only one ingredient.
Expert opinion
A very simple dietary supplement containing only one ingredient. This is astaxanthin, which, according to preliminary studies, is considered to be the most powerful antioxidant. This ingredient belongs to the group of carotenoidsós and has been shown to support the immune system and to have a beneficial effect on the skinós condition.
Astaxanthin is a simple dietary supplement containing only one ingredient.
Advanced Antioxidant Formula from Solgar is a dietary supplement consisting of numerous antioxidantsów. In addition to vitamins, the formula also contains plant extracts and minerals in its composition. Antioxidant protection from Solgar can effectively support the fight against free radicals.
Pros and cons
Advanced Antioxidant Formula from Solgar is a dietary supplement consisting of numerous antioxidantsów. In addition to vitamins, the formula also contains plant extracts and minerals in its composition. Antioxidant protection from Solgar can effectively support the fight against free radicals.
Additional information
Advanced Antioxidant Formula from Solgar is a dietary supplement consisting of numerous antioxidantsów. In addition to vitamins, the formula also contains plant extracts and minerals in its composition. Antioxidant protection from Solgar can effectively support the fight against free radicals.
A simple dietary supplement with two active ingredients. Coenzyme Q10 is a vitamin-like compound thatóry supports the creation of energy in the cells. On the other hand, PQQ, or pyrroloquinolinquinone, is one of the more powerful antioxidantsów. It supports nervous system function, memory, concentration and cognitive function. PQQ and coenzyme Q10 act synergistically, thus having a more beneficial effect on the body.
Pros and cons
A simple dietary supplement with two active ingredients. Coenzyme Q10 is a vitamin-like compound thatóry supports the creation of energy in the cells. On the other hand, PQQ, or pyrroloquinolinquinone, is one of the more powerful antioxidantsów. It supports nervous system function, memory, concentration and cognitive function. PQQ and coenzyme Q10 act synergistically, thus having a more beneficial effect on the body.
Additional information
A simple dietary supplement with two active ingredients. Coenzyme Q10 is a vitamin-like compound thatóry supports the creation of energy in the cells. On the other hand, PQQ, or pyrroloquinolinquinone, is one of the more powerful antioxidantsów. It supports nervous system function, memory, concentration and cognitive function. PQQ and coenzyme Q10 act synergistically, thus having a more beneficial effect on the body.
Vitamin antioxidants in the form of beta-carotene and vitamin E. The formula particularlyólly supports the health of the skinóry, preventing its ageing. It also has a positive effect on overall antioxidant protection, vision health, weakened immunity and hairós condition.
Antioxidants from NOW FOODS also include soy lecithin, whichóra supports nervous system and brain function and improves memory and concentration.
Pros and cons
Vitamin antioxidants in the form of beta-carotene and vitamin E. The formula particularlyólly supports the health of the skinóry, preventing its ageing. It also has a positive effect on overall antioxidant protection, vision health, weakened immunity and hairós condition.
Antioxidants from NOW FOODS also include soy lecithin, whichóra supports nervous system and brain function and improves memory and concentration.
Additional information
Vitamin antioxidants in the form of beta-carotene and vitamin E. The formula particularlyólly supports the health of the skinóry, preventing its ageing. It also has a positive effect on overall antioxidant protection, vision health, weakened immunity and hairós condition.
Antioxidants from NOW FOODS also include soy lecithin, whichóra supports nervous system and brain function and improves memory and concentration.
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Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.
Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki
Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.
Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.
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