What is Oxidative Stress? Causes | Symptoms | Treatment
Written by Scott Smith & Reviewed by Paul Holmes.
Executive Summary:
Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body, which may lead to cellular damage. While the body naturally produces free radicals during metabolism, external factors like pollution, UV exposure, and poor diet can increase their levels.
Antioxidants in foods and supplements may help neutralise free radicals, potentially reducing oxidative stress and its impact on ageing, inflammation, and health. Consuming a diet rich in fruits, vegetables, and whole grains, along with lifestyle choices that minimise exposure to toxins, can support the body’s defences.
While the body manages oxidative stress to some extent, high or chronic levels may contribute to health issues. Consulting a healthcare provider may help identify the best ways to support antioxidant levels based on individual needs.
Overview:
What is oxidative stress? Simply put, oxidative stress describes the state of a cell when it produces too many reactive oxygen species (ROS). Normally, your cells have an adequate supply of antioxidants to counteract these harmful ROS. However, if the amount of ROS exceeds that of the neutralising antioxidants, then a cell undergoes oxidative stress.
Oxidative Stress is known to cause cellular damage, impacting proteins, lipids, and DNA, and is a critical factor in ageing and the development of chronic conditions like heart disease, neurodegenerative disorders, and cancer1.
This article covers the foundations of oxidative stress, which is essential to ensure optimal cellular function, longevity, and overall human health and well-being2.
Oxidative stress arises when the body’s production of free radicals—highly reactive molecules with unpaired electrons—exceeds its capacity to neutralise them with antioxidants3.
Free radicals, including reactive oxygen species (ROS), are a byproduct of natural metabolic processes such as cellular respiration. However, they can also result from external factors like pollution, ultraviolet (UV) radiation, smoking, and toxins4.
When the balance between free radicals and antioxidants is disrupted, it leads to oxidative damage in cells and tissues. Antioxidants are the body’s defence mechanism, neutralising free radicals and preventing them from causing cellular damage.
However, if free radical production overwhelms antioxidant defences, oxidative stress occurs, leading to potential cellular dysfunction and ageing5.
Antioxidants play a crucial role in maintaining normal physiological functions by mitigating oxidative damage and supporting overall cellular health.
A well-managed oxidative state is crucial for promoting cellular health and longevity6.
By maintaining this balance, the body is better able to preserve tissue function and resilience against the impacts of ageing, ultimately supporting a longer, healthier life7.
Discover how Biohacking can contribute towards better health and well-being.
Oxidative Stress and Longevity
How Oxidative Stress Impacts Aging
Oxidative stress significantly contributes to the ageing process by accelerating cellular damage10. ROS can damage critical cellular components such as DNA, proteins, and lipids, leading to a decline in cellular function and tissue integrity.
One of the key aspects of this damage is protein oxidation, where oxidative damage occurs to proteins as a result of free radicals. Biomarkers, such as carbonyl compounds, provide insights into protein oxidation levels and correlate with chronic diseases, highlighting the detrimental impacts of elevated protein oxidation on overall health.
The free radical theory of ageing suggests that the accumulation of oxidative damage over time results in the gradual loss of function, contributing to the physical signs of ageing1.
These effects are visible as:
- Wrinkles and Loss of Skin Elasticity: Oxidative damage to collagen and elastin fibres in the skin leads to the development of fine lines, wrinkles, and reduced skin firmness6.
- Grey Hair: Oxidative stress can damage the cells that produce melanin, the pigment responsible for hair colour, resulting in premature greying7.
- Loss of Muscle Mass: Oxidative stress contributes to sarcopenia, the age-related loss of muscle mass, by impairing muscle cell repair and function10.
The Role of Antioxidants in Promoting Longevity and Preventing Cardiovascular Disease
Antioxidants play a crucial role in combating oxidative stress, thus supporting a healthier, potentially longer life8. By neutralising ROS, antioxidants can reduce cellular damage and promote tissue health. Research has shown that diets high in antioxidants are linked to better health outcomes and may slow the ageing process5.
Several antioxidant-rich supplements are being studied for their potential anti-ageing benefits:
- Resveratrol: Found in grapes and red wine, resveratrol has been shown to support cellular function and may help mitigate age-related decline4.
- NMN (Nicotinamide Mononucleotide): This compound is involved in cellular energy production and has shown promise in supporting metabolic health and longevity9.
- NAC (N-Acetylcysteine): Known for its role in boosting glutathione levels, NAC may help enhance the body’s antioxidant capacity6.
Click here to discover our top 10 longevity supplements.
Antioxidants and Free Radicals
What are Free Radicals and Reactive Oxygen Species?
Free radicals are unstable molecules that contain one or more unpaired electrons8. These molecules are naturally produced in the body during processes such as metabolism, immune responses, and energy production. Additionally, they can result from external exposures like pollution, UV radiation, smoking, and exposure to toxins9.
While free radicals play a role in immune defence and cell signalling, an excess can lead to oxidative damage. ROS, such as superoxide and hydrogen peroxide, can initiate chain reactions that damage cell membranes, proteins, and DNA, leading to inflammation and cellular dysfunction3.
What are Antioxidants?
Antioxidants are molecules that neutralise free radicals by donating electrons, stabilising them, and preventing cellular damage4. They play a critical role in maintaining cellular integrity by interrupting the chain reactions caused by ROS. Antioxidants can be endogenous (produced by the body) like superoxide dismutase, catalase, and glutathione, or they can be obtained through diet, such as vitamins C and E, and various polyphenols2. Additionally, antioxidant vitamins like vitamin B12, vitamin D, and folate are crucial, especially in the context of oxidative stress and its link to diabetic complications such as diabetic sensory polyneuropathy (DSPN).
By reducing the burden of oxidative damage, antioxidants help protect cells from premature ageing and the development of chronic diseases. A diet rich in antioxidants is key to supporting the body’s defence mechanisms against oxidative stress5.
Sources of Antioxidants
Consuming antioxidant-rich foods is one of the most effective ways to boost the body’s natural defences against oxidative damage. Some of the best sources include:
- Fruits: Berries (blueberries, strawberries, raspberries), citrus fruits (oranges, lemons), and grapes are high in vitamin C, polyphenols, and flavonoids6.
- Vegetables: Dark leafy greens like spinach, kale, and cruciferous vegetables such as broccoli are rich in vitamins A, C, and E, as well as carotenoids7.
- Herbs and Spices: Turmeric (curcumin), green tea (catechins), and ginger contain potent antioxidants that can help combat oxidative stress8.
- Nuts and Seeds: Almonds, walnuts, and flaxseeds provide vitamin E and other antioxidants9.
- Key Compounds: Vitamin C, Vitamin E, polyphenols, and flavonoids are especially effective in reducing oxidative damage and supporting overall health5.
Causes of Oxidative Stress
Environmental Factors
- Pollution: Pollutants like particulate matter, ozone, and nitrogen dioxide contribute to oxidative stress, especially affecting respiratory health5.
- UV Radiation: Overexposure to sunlight leads to the generation of ROS in skin cells, increasing the risk of skin ageing and damage6.
- Tobacco Smoke: Smoking introduces a high number of free radicals directly into the lungs, leading to inflammation and oxidative damage9.
- Pesticides and Toxins: Certain chemicals can increase oxidative stress levels, contributing to the development of chronic conditions7.
- Chronic Obstructive Pulmonary Disease: Chronic obstructive pulmonary disease (COPD) is linked to oxidative stress and inflammation. Oxidants play a significant role in enhancing inflammation through specific biological pathways, exacerbating respiratory issues.
Lifestyle Factors
- Poor Diet: Diets high in processed foods, unhealthy fats, and refined sugars contribute to oxidative stress by increasing inflammation and free radical production8.
- Alcohol Consumption: Excessive alcohol intake generates free radicals during metabolism, leading to oxidative damage in the liver and other organs9.
- Lack of Exercise: A sedentary lifestyle reduces the body’s natural antioxidant defences, making it more susceptible to oxidative damage2.
- Over-exercising: While moderate exercise is beneficial, intense physical activity can temporarily increase ROS production, highlighting the importance of recovery10.
Biological Processes
- Normal Metabolism: Cellular respiration produces ROS as a byproduct, which must be neutralised by antioxidants to prevent damage3.
- Mitochondrial Dysfunction: Damaged mitochondria produce higher levels of ROS, contributing to increased oxidative stress4.
- Ageing and Disease: With age, the body’s ability to manage free radicals declines, increasing the risk of oxidative damage. Chronic diseases like diabetes, cardiovascular disorders, and neurodegenerative conditions are associated with higher levels of oxidative stress6.
Discover our top anti-inflammatory supplements here.
Medications and Drugs
- Certain Drugs: Some medications, including those for chemotherapy, can elevate oxidative stress as a side effect5.
- Recreational Drugs: Substance abuse can lead to oxidative damage in various organs, including the liver and brain, exacerbating stress levels9.
Dietary Patterns that Increase Oxidative Stress
Processed and High-Sugar Foods
Processed foods high in trans fats, refined sugars, and artificial additives contribute to oxidative stress by promoting inflammation and increasing ROS production6. Diets rich in processed meats, sugary snacks, and fried foods can overwhelm the body’s antioxidant systems, leading to cellular damage over time2.
Such foods include:
- Processed foods: Cookies, Cakes, Chips etc.
- Deep fried foods: Fries, Fast-Food etc.
- Sweets & Confectionery: Chocolate, Candy, Gum etc.
- Pre-made Ready Meals: Frozen Dinners, Microwave Meals etc.
Alcohol and Oxidative Stress
Excessive alcohol consumption is a well-known contributor to oxidative stress, particularly affecting the liver. The metabolism of alcohol generates free radicals, which can damage liver cells and other tissues3. Chronic alcohol intake is also associated with an increased risk of conditions like liver cirrhosis and fatty liver disease10.
Symptoms of Oxidative Stress
Oxidative stress can manifest through a variety of early signs that may be subtle but are significant indicators of an imbalance between free radicals and antioxidants in the body. Recognizing these early symptoms is crucial for taking preventative measures to restore balance and mitigate potential long-term damage.
Early Signs of Oxidative Stress
- Fatigue: Persistent fatigue despite adequate rest is common in oxidative stress, as impaired mitochondrial function reduces cellular energy, leading to tiredness and lethargy.[4]
- Brain Fog: Cognitive issues like poor concentration, memory lapses, and mental fatigue arise from oxidative stress. The brain’s high oxygen demand makes it vulnerable, causing slower mental processing and decreased productivity.[8]
- Headaches: Frequent headaches or migraines may stem from oxidative stress, which contributes to inflammation in the brain and blood vessels. Persistent headaches may signal broader oxidative imbalances tied to diet, stress, or environmental factors.[7]
- Premature Aging: Visible signs like wrinkles, fine lines, and grey hair occur as oxidative stress damages collagen and elastin in the skin, leading to early aging and breakdown of hair pigments.[6]
- Inflammation: Joint pain, stiffness, and inflammation often link back to oxidative stress, as ROS trigger inflammatory pathways that can lead to conditions like arthritis. This creates a cycle that exacerbates discomfort if unaddressed.[2]
- Weakened Immune System: Long-term oxidative stress can impair immune function, increasing vulnerability to infections and slowing recovery. The need for antioxidants to combat free radicals may weaken the immune response.[7]
Discover how Apple Cider Vinegar Gummies may benefit you!
Long-Term Effects of Oxidative Stress: Oxidative DNA Damage
When oxidative stress is not managed, it can lead to serious health consequences, including:
- Heart Disease: ROS can damage blood vessel linings, promoting atherosclerosis and increasing the risk of heart attacks and strokes1.
- Diabetes: Oxidative stress can impair insulin production and sensitivity, contributing to the development of type 2 diabetes2.
- Neurodegenerative Disorders: Alzheimer’s and Parkinson’s diseases have been associated with oxidative damage in neural cells, leading to cognitive decline4.
- Cell and DNA Damage: Continuous oxidative damage can cause mutations in DNA, potentially leading to cancer7.
- Cancer: Oxidative stress can drive mutations that transform normal cells into cancer cells. Various treatments, such as radiation and antioxidants like ascorbic acid, target cancer cells by inducing DNA damage or apoptosis, while normal cells have more robust repair mechanisms9.
- Cardiovascular Disease: Prolonged oxidative stress can contribute to high blood pressure, heart failure, and other cardiovascular conditions10.
How to Treat and Manage Oxidative Stress
Antioxidant-Rich Diet
A diet high in antioxidants is essential for balancing free radicals.
Key foods include:
- Green Vegetables: Spinach, kale, and broccoli provide vitamins and minerals that support antioxidant activity6.
- Berries: Blueberries, strawberries, and raspberries are rich in flavonoids8.
- Extra Virgin Olive Oil: Rich in polyphenols, it can reduce inflammation and oxidative stress10.
Supplements for Oxidative Stress
Supplements that may support the body’s antioxidant defences include:
- Vitamin C and Vitamin E2
- Glutathione3
- CBD Oil for potential antioxidant benefits4.
Evaluating oxidative stress levels in patients often involves measuring oxidative stress markers, such as malondialdehyde and the GSH/GSSG ratio, which are crucial for understanding the imbalance of oxidative compounds in biological systems.
Discover the supplements recommended by the well-acclaimed neurobiologist, Andrew Huberman.
Lifestyle Changes
- Exercise: Regular, moderate exercise enhances antioxidant defences8.
- Sleep: Restorative sleep helps manage oxidative stress6.
- Stress Management: Techniques like yoga and meditation can lower stress-related oxidative damage7.
How to You Can Take Control and Manage Oxidative Stress
Effectively managing oxidative stress involves a combination of dietary, lifestyle, and supplemental strategies. These approaches aim to restore the balance between free radicals and antioxidants, supporting cellular health and reducing the risk of chronic diseases.
Supplements for Oxidative Stress
Certain supplements can play a supportive role in managing oxidative stress:
- Vitamin C and Vitamin E: are powerful antioxidants that protect cells from damage.
- Glutathione: Often referred to as the body’s "master antioxidant," glutathione plays a key role in detoxification and cellular repair
- Resveratrol and NAC (N-acetylcysteine) are being researched for their potential to mitigate ROS and support overall cellular health.4
- CBD Oil may potentially offer antioxidant properties, supporting cellular health and reducing oxidative stress through its interactions with the endocannabinoid system.
Lifestyle Changes
In addition to diet and supplements, lifestyle modifications can significantly reduce oxidative stress:
- Regular, Moderate Exercise: Physical activity can enhance the body’s natural antioxidant defences, though it’s important to avoid over-exercising, which may temporarily increase ROS levels8.
- Stress Management: Techniques like meditation, breathing exercises, and yoga can lower cortisol levels and reduce the oxidative effects of chronic stress8.
- Adequate Sleep: Quality sleep allows the body to repair and restore antioxidant levels, helping to counteract the effects of daily oxidative stress. Lack of sleep can exacerbate oxidative damage and contribute to cognitive decline, skin aging, and increased disease risk7.
- Smoking Cessation and Reduced Alcohol Intake: Both smoking and heavy alcohol consumption introduce significant amounts of free radicals into the body, leading to oxidative stress. Quitting smoking and moderating alcohol intake are crucial steps in reducing ROS levels7.
Explore our Fitness Range Here!
Why is Managing Oxidative Stress Important and Who Should Care?
Managing oxidative stress is critical for maintaining the balance between free radicals and antioxidants.
By addressing key risk factors, individuals can reduce the risk of age-related diseases and improve overall well-being9.
This is particularly important for those who want to prevent chronic conditions, support healthy ageing, and enhance their quality of life10.
FAQs About Oxidative Stress
Can Oxidative Stress Be Reversed?
While oxidative stress cannot be entirely eliminated, it can be managed and potentially reversed with a combination of antioxidant-rich diets, supplements, and lifestyle changes1. In the context of redox biology, studies suggest that these interventions can reduce oxidative damage and improve overall cellular health2.
How do you fix oxidative stress?
Reducing oxidative stress involves increasing antioxidant intake, adopting a healthy diet, regular exercise, stress management, and taking specific supplements like Vitamin C and CBD oil3.
What is the root cause of oxidative stress?
The main causes include excessive ROS production due to metabolism, environmental factors, and reduced antioxidant defences4.
What foods help reduce oxidative stress?
Antioxidant-rich foods like berries, leafy greens, nuts, and green tea are beneficial for combating oxidative damage6.
Is anxiety linked to oxidative stress?
Research suggests a link between chronic stress, anxiety, and increased oxidative stress, indicating that managing mental health can help reduce oxidative damage7.
Does fasting reduce oxidative stress?
Intermittent fasting may stimulate autophagy, a process that helps clear damaged cells and may reduce oxidative stress9.
To read more about Autophagy, click here!
Summary
Oxidative stress, caused by an imbalance between free radicals and antioxidants, plays a significant role in ageing and the onset of chronic diseases like heart disease and neurodegenerative disorders. By incorporating antioxidant-rich foods like fruits, vegetables, and nuts into your diet, along with maintaining a healthy lifestyle through regular exercise, stress management, and quality sleep, you can reduce oxidative damage and support overall health.
Supplementing with antioxidants such as vitamins C and E, or potential aids like CBD oil. Prioritising oxidative stress management is key to protecting cells, promoting longevity, and maintaining well-being.
10 Best Longevity and Anti-Ageing Supplements
Discover the top 10 supplements to support your health and longevity!
Read Article
What Supplements Does Andrew Huberman Recommend?
Read now to learn the supplements that Prof. Huberman recommends!
Read Article
8 ways: how to boost your immune system
Want to enhance your immune system naturally, read our comprehensive guide!
Read Article
