What is oxidative stress? Why do we need antioxidants?

Oxidative stress is a term that refers to a state of imbalance between free radicals and the body's ability to neutralize them with antioxidants. Free radicals are unstable molecules that can damage cells, which in turn leads to various diseases, including accelerated aging of the body, heart disease, and even cancer. Antioxidants are nutrients and dietary supplements that have a positive effect on counteracting free radicals.

How are free radicals created?

Free radicals are molecules created as a result of metabolic processes taking place in our body. Under normal conditions, they are neutralized by antioxidants, but when the production of free radicals exceeds the body's defense capabilities, oxidative stress occurs. The main causes of excessive free radical production are:

• Environmental pollution: Smog, tobacco smoke and other toxins can significantly increase the number of free radicals in the body.
• UV radiation: Prolonged exposure to the sun causes the formation of free radicals in the skin, which can lead to photoaging.
• Poor diet: Lack of adequate nutrients, especially antioxidants, promotes oxidative stress.
• Stress: Both physical and mental stress increase the production of free radicals.

The effects of oxidative stress on the body

Chronic oxidative stress has far-reaching health consequences. It negatively affects the functioning of cells, accelerates the aging process and leads to many diseases. Here are the most common effects of oxidative stress:

Skin aging

The skin is one of the first places where the effects of oxidative stress are noticeable. Free radicals damage collagen and other supporting structures of the skin, which contributes to wrinkles, discoloration, and loss of elasticity. They also affect the development of inflammation, which can lead to dermatological conditions such as acne or eczema.

Cardiovascular disease

Oxidative stress is strongly associated with the development of cardiovascular disease. Free radicals damage blood vessels, which contributes to the deposition of cholesterol in the walls of arteries and leads to atherosclerosis. Atherosclerosis, in turn, increases the risk of heart attacks and strokes.

Neurodegenerative diseases

Free radicals can damage nerve cells, leading to the development of diseases such as Alzheimer's disease, Parkinson's disease and other neurodegenerative diseases. Studies show that oxidative stress plays a key role in the pathogenesis of these diseases, accelerating the degeneration of nerve cells.

Cancer

Chronic oxidative stress can contribute to the development of cancer. Free radicals damage cell DNA, which can lead to genetic mutations and uncontrolled growth of cancer cells. Antioxidants play a key role in preventing these processes by neutralizing free radicals and supporting DNA repair systems.

The Role of Antioxidants

Antioxidants, also known as antioxidants, are chemical compounds that neutralize free radicals, preventing them from doing harm. They are found both in the body and in the diet. Natural antioxidants can be found in many foods, such as fruits, vegetables, nuts, and seeds.

Types of Antioxidants

Antioxidants are divided into several categories, each of which has different functions in the body:

• Antioxidant Vitamins: Examples include vitamin C, vitamin E, and beta-carotene. Vitamin C acts as an antioxidant in body fluids such as blood, while vitamin E protects cell membranes.
• Antioxidant enzymes: Examples include catalase, superoxide dismutase, and glutathione peroxidase. These enzymes neutralize free radicals by converting them into less harmful compounds.
• Phenolic compounds: Found in plants, such as polyphenols and flavonoids, which can be found in green tea, red wine, and berries.

How to increase your diet with antioxidants?

A healthy diet is key to providing your body with the right amount of antioxidants. It is best to eat foods rich in natural antioxidants, such as:

• Berries: Berries, malines, blackberries and strawberries contain large amounts of vitamin C and polyphenols, which support the body in the fight against free radicals.
• Green tea: It contains so-called catechins, which reduce the activity of free radicals.
• Dark chocolate: Contains flavonoids, which can help protect blood vessels and lower blood pressure.
• Nuts and seeds: Almonds, walnuts, linseed and chia seeds are an excellent source of vitamin E, which protects cells from oxidative stress.

What dietary supplements should you choose?

To effectively support the body in the fight against oxidative stress, it is worth reaching for dietary supplements rich in antioxidants. Below are the most important of them:

1. Vitamin C

Vitamin C is one of the most powerful antioxidants that protects the body from free radicals, strengthens the immune system, and supports collagen synthesis, which is extremely important for skin health. Vitamin C supplementation is especially recommended for people exposed to stress, smokers, and those who want to strengthen their immunity.

Best sources of vitamin C in supplements:

• Ascorbic acid
• Sodium L-ascorbate
• Citrus bioflavonoid capsules (for better absorption)

2. Vitamin E

Vitamin E is another powerful antioxidant that protects cells from oxidative damage, supports skin regeneration, and prevents aging. Vitamin E is also essential for the proper functioning of the circulatory and nervous systems.

Best forms of vitamin E in supplements:

• D-alpha-tocopherol (natural form of vitamin E)
• Mix of tocopherols (for a more complete protective effect)

3. Coenzyme Q10

Coenzyme Q10 is a substance naturally occurring in the body that plays a key role in energy production in cells and protecting them from oxidative damage. With age, the level of coenzyme Q10 in the body decreases, which can lead to an increased risk of heart disease and lower energy levels. Coenzyme Q10 supplementation not only helps protect cells, but also improves physical performance.

The best forms of coenzyme Q10 in supplements:

• Ubiquinone (standard form)
• Ubiquinol (better absorbed, reduced form)

4. Alpha lipoic acid (ALA)

Alpha lipoic acid is a powerful antioxidant that works in both water and fat environments, making it exceptionally effective in neutralizing free radicals in various parts of the body. ALA also helps regenerate other antioxidants, such as vitamins C and E, which further enhances its protective effects.

Best sources of alpha lipoic acid:

• ALA capsules with high bioavailability
• ALA combined with L-carnitine (for a synergistic effect)

5. Resveratrol

Resveratrol is a compound with strong antioxidant effects that is found in grape skins and red wine. Studies suggest that resveratrol may support heart health, protect against cancer, and slow down the aging process.

Best resveratrol supplements:

• Grape extract
• Resveratrol supplements combined with polyphenols

6. Astaxanthin

Astaxanthin is one of the most powerful antioxidants known, derived from algae. It is 6,000 times more potent than vitamin C and 500 times more potent than vitamin E. Astaxanthin is particularly effective in protecting the skin from UV radiation and fighting inflammation.

Best forms of astaxanthin in supplements:

• Haematococcus pluvialis algae extract
• Astaxanthin supplements in oil form for better absorption

7. Glutathione

Glutathione is the main antioxidant produced by the body, which plays a key role in detoxification and protecting cells from oxidative stress. Glutathione supplementation can be particularly helpful in combating chronic diseases and in detoxifying the body of heavy metals.

Best sources of glutathione:

• Liposomal glutathione (the most absorbable form)
• Glutathione precursors: N-acetylcysteine ​​(NAC) and selenium

Summary: Why are antioxidants essential?

In the fight against oxidative stress, antioxidants play a key role in protecting cells from damage, reducing the risk of chronic diseases, and delaying the aging process. Introduction