Antioxidants’ dietary supplements: protection against free radicals
Chapter 1: Free radicals and oxidative stress: in -depth gaze
Free radicals are unstable molecules characterized by the presence of an immutable electron in external orbit. This electrochemical “dissatisfaction” makes them extremely reactive, forcing them to “steal” electrons in other molecules in order to stabilize. In the process of this “theft”, the molecule, which gave the electron, itself turns into a free radical, launching a chain reaction similar to dominoes. This process, called oxidation, is a normal part of cellular metabolism and plays a role in immune functions and signal routes. However, when the production of free radicals significantly exceeds the body’s ability to neutralize them, a state arises known as oxidative stress.
Oxidative stress has a destructive effect on cellular components. It can damage DNA, lipids (the main components of cell membranes) and proteins. DNA damage can lead to mutations, increasing the risk of cancer. Damage to lipids disrupts the integrity of cell membranes, worsening their function and contributing to inflammation. Damage to proteins can lead to their denaturation, loss of function and the formation of units that violate cellular activity.
Sources of free radicals are numerous and include both internal (endogenous) and external (exogenous) factors. Endogenous sources include normal metabolic processes, such as cellular respiration (energy production in mitochondria) and inflammatory reactions. Mitochondria, being the “energy stations” of cells, are a significant source of free radicals, especially superoxide anion. Inflammatory processes launched by the immune system in response to infection or injury also lead to the formation of free radicals with neutrophils and macrophages to destroy pathogens.
Exogenous sources include environmental pollution (exhaust gases, cigarette smoke, industrial emissions), ultraviolet radiation, radiation, pesticides, herbicides, some drugs and processed foods. Cigarette smoke contains a huge amount of free radicals and other toxic substances that significantly increase oxidative stress. Ultraviolet radiation damages the skin, generating free radicals and causing premature aging. Ionizing radiation (for example, from x -rays or radioactive materials) directly damages DNA and contributes to the formation of free radicals.
Chronic oxidative stress is associated with a wide range of diseases, including cardiovascular diseases (atherosclerosis, hypertension), neurodegenerative diseases (Alzheimer disease, Parkinson disease), cancer, diabetes, arthritis, cataracts, age-related macular degeneration and accelerated aging. With atherosclerosis, oxidation of low density lipoproteins (LDL) contributes to the formation of plaques in the arteries. With Alzheimer’s disease, oxidative stress plays a role in the accumulation of beta-amyloid plaques and neurofibrillar balls characteristic of this disease. With cancer, oxidative stress can contribute to DNA mutations and uncontrolled cell growth.
The clinical manifestations of oxidative stress are not always obvious, especially in the early stages. However, over time, it can manifest itself in the form of chronic fatigue, a decrease in immunity, premature aging of the skin, problems with memory and concentration, joint pain and muscles, as well as increased susceptibility to infections. Diagnosis of oxidative stress can be complex, but there are biomarkers that can be measured in blood, urine or tissues. These include DNA damage markers (for example, 8-hydroxy-2′-deoxiguanosine), markers of lipid damage (for example, Malonon Dialdehyde) and markers of protein oxidation (for example, carbonyl groups).
Office of oxidative stress includes both the minimization of the effects of factors contributing to its occurrence and the enhancement of antioxidant protection of the body. Avoiding smoking, limiting the effects of environmental pollution, protection against ultraviolet radiation, healthy nutrition, regular physical exercises and stress management are important strategies to reduce oxidative stress. Antioxidants, both endogenous (produced by the body) and exogenous (obtained from food or additives), play a key role in neutralizing free radicals and protecting cells from damage.
Chapter 2: Antioxidants: Action Mechanism and Classification
Antioxidants are molecules that can prevent or slow down the oxidation of other molecules. They act, giving electrons to free radicals, thereby stabilizing them and stopping the chain oxidation reaction. It is important to note that the antioxidants themselves do not turn into free radicals after the return of the electron; They remain stable and can continue to neutralize other free radicals.
There are two main types of antioxidants: endogenous and exogenous. Endogenous antioxidants are synthesized by the body and include enzymes, such as superoxidsmutase (SOD), catalase and glutathioneperoxidase. SOD turns the superoxide anion into hydrogen peroxide, which then decomposes with catalase into water and oxygen. Glutathioneperoxidase uses glutathione to neutralize hydrogen peroxide and other peroxides. Glutation is a tripeptide consisting of glutamic acid, cysteine and glycine, and plays an important role in protecting cells from oxidative damage.
Exogenous antioxidants enter the body with food or in the form of additives. They include vitamins (vitamin C, vitamin E), minerals (selenium, zinc, manganese), carotenoids (beta-carotene, lycopine, lutein, zeaxantin) and polyphenols (flavonoids, anthocyes, resveratrol).
Vitamin C (ascorbic acid) is a water -soluble antioxidant that plays an important role in neutralization of free radicals in the aquatic environment of the cell and extracellular fluid. It also contributes to the regeneration of vitamin E. Vitamin E (Tocopherol) is a fat -soluble antioxidant that protects cell membranes from lipid oxidation. It is especially important for protecting low density lipoproteins (LDL) from oxidation, which is a key factor in the development of atherosclerosis.
Selenium is an important component of glutathioneperoxidase, key antioxidant enzyme. Zinc and manganese are cofactors for SOD.
Carotinoids are pigments contained in vegetables and fruits, especially in brightly painted. Beta-carotene is the predecessor of vitamin A and has antioxidant properties. Lycopine contained in tomatoes has powerful antioxidant properties and can protect from prostate cancer. Luthein and Zeaksantin accumulate in the retina and protect against age -related macular degeneration.
Polyphenols are a large group of plant compounds with powerful antioxidant properties. Flavonoids are found in fruits, vegetables, tea and wine. Anthocyans are contained in berries, such as blueberries and raspberries, and give them a characteristic color. Resveratrol is contained in grapes and red wine and has antioxidant and anti -inflammatory properties. Kurkumin contained in turmeric is also a powerful antioxidant and has anti -inflammatory properties.
Antioxidants act synergically, that is, their combined effect is greater than the sum of their individual effects. For example, vitamin C can regenerate vitamin E after he neutralized a free radical. Glutation can regenerate vitamin C. This synergyism emphasizes the importance of obtaining a wide range of antioxidants from a diverse diet.
The mechanisms of action of antioxidants are not limited to direct neutralization of free radicals. Some antioxidants can also act indirectly, by activating endogenous antioxidant enzymes, inhibiting enzymes that contribute to the formation of free radicals, or the restoration of damaged molecules. For example, a sulforafan contained in cruciferous vegetables activates NRF2, a transcription factor that regulates the expression of antioxidant genes.
Despite their useful properties, it is important to note that the high doses of some antioxidants can have a proxidant effect, that is, to contribute to the formation of free radicals. This can happen under certain conditions, for example, in the presence of metals ions, such as iron or copper. Therefore, it is important to observe moderation in the consumption of antioxidants and adhere to the recommended doses.
Chapter 3: Antioxidants’ dietary supplements: review of popular ingredients and their effectiveness
Biologically active additives (dietary supplements) with antioxidants have become a popular way to maintain health and protection against oxidative stress. However, it is important to understand that the effectiveness of dietary supplements can vary depending on the ingredients, dosage, bioavailability and individual characteristics of the body. In this chapter, we will consider some of the most popular antioxidant ingredients contained in dietary supplements and discuss their effectiveness based on scientific data.
Vitamin C: One of the most studied antioxidants, vitamin C, as already mentioned, is water -soluble and plays a key role in neutralizing free radicals in the aquatic environment. Bades with vitamin C are available in various forms, including ascorbic acid, sodium ascorbate, calcium ascorbate and liposomal vitamin C. Liposomal vitamin C are considered more bio-access, as liposomes protect vitamin C from destruction in the gastrointestinal tract and facilitate its absorption.
The effectiveness of vitamin C as an antioxidant is confirmed by numerous studies. It can reduce oxidative stress, improve immune function, promote wound healing and protect against cardiovascular diseases. However, it is important to note that high doses of vitamin C (more than 2000 mg per day) can cause side effects, such as diarrhea and gastric disorders.
Vitamin E: Fatable antioxidant, vitamin E, protects cell membranes from lipid oxidation. Bades with vitamin E are available in various forms, including alpha-tocopherol, gamma-tocopherol and mixed tocopherols. Alpha-tocopherol is the most common form of vitamin E in dietary supplements, but studies show that gamma-tocopherol also has important antioxidant properties.
Vitamin E can protect against cardiovascular diseases, neurodegenerative diseases and some types of cancer. However, high doses of vitamin E (more than 400 IU per day) can increase the risk of bleeding.
Selenium: A microelement necessary for the functioning of glutathioneperoxidase, key antioxidant enzyme. Dietary dietary supplements with selenium are available in various forms, including selenometynin and sodium selenite. Seleenomeininin is considered more bioavailable.
Selenium can protect against cancer, cardiovascular diseases and neurodegenerative diseases. However, high doses of selenium (more than 400 mcg per day) can cause side effects, such as nausea, vomiting and hair loss.
Coenzim Q10 (COQ10): The vitamin -like substance involved in the production of energy in mitochondria and has antioxidant properties. Bades with COQ10 are available in two forms: Kilikhinon and Kilikhinol. KOLIKHINOL is a restored form of COQ10 and is considered more bioavailable, especially for the elderly.
COQ10 can improve the cardiovascular function, reduce blood pressure and protect against neurodegenerative diseases. It can also reduce the side effects of some drugs such as statins.
Alpha-lipoic acid (ALA): A powerful antioxidant that can regenerate other antioxidants, such as vitamin C, vitamin E and glutathione. ALA is both water -soluble and fat -soluble, which allows it to protect from oxidative stress both in the aquatic and in the fat environment.
ALA can improve insulin sensitivity, reduce blood sugar in people with diabetes and protect from neurodromegenerative diseases.
Resveratrol: Polyphenol contained in grapes and red wine, which has antioxidant and anti -inflammatory properties.
Resveratrol can protect against cardiovascular diseases, cancer and neurodegenerative diseases. However, the bioavailability of resveratrol can be low.
Curcumin: Polyphenol contained in turmeric, with antioxidant and anti -inflammatory properties.
Kurkumin can protect against cancer, cardiovascular diseases, neurodegenerative diseases and arthritis. However, the bioavailability of curcumin can also be low. To improve the bioavailability of curcumin, additives with piperin, a component of black pepper are often used.
Glutathione: Tripeptide, consisting of glutamic acid, cysteine and glycine, plays an important role in protecting cells from oxidative damage. Dietary supplements with glutation are available in various forms, including L-lutation and liposomal glutathione. Liposomal glutathione is considered more bioavailable.
Glutation can improve immune function, protect against neurodegenerative diseases and maintain detoxification.
Carotenoids (beta-carotene, lycopin, lutein, zeaxanthin): The pigments contained in vegetables and fruits with antioxidant properties.
Beta-carotene is the predecessor of vitamin A and can protect against cancer and cardiovascular diseases. Lycopine contained in tomatoes can protect from prostate cancer. Luthein and Zeaksantin accumulate in the retina and protect against age -related macular degeneration.
When choosing dietary supplements with antioxidants, it is important to consider several factors:
- The quality of the ingredients: Choose dietary supplements from reliable manufacturers who use high -quality ingredients and testing cleanliness and efficiency.
- Dosage: Follow the recommended doses indicated on the label and consult your doctor if you have any doubts.
- Bioavailability: Consider the bioavailability of the ingredients. Liposomal forms of vitamins and glutathione, as well as additives with piperin for turmeric, can be more bioavailable.
- Interaction with drugs: Consult a doctor if you take any medication, since some antioxidants can interact with them.
- Individual features: Consider your individual needs and health status.
It is important to remember that dietary supplements with antioxidants are not a replacement for a healthy lifestyle and a diverse diet. They should be considered as an addition to healthy nutrition and regular physical exercises.
Chapter 4: The role of dietary supplements with antioxidants in the prevention and treatment of diseases
Antioxidants’ dietary supplements attract attention as a potential means of prevention and treatment of various diseases associated with oxidative stress. In this chapter, we will consider the role of antioxidant additives in the context of specific diseases based on scientific data. It is important to emphasize that although some studies show promising results, additional studies are needed to confirm the effectiveness and safety of antioxidant dietary supplements in the treatment and prevention of diseases.
Cardiovascular diseases: Oxidative stress plays a key role in the development of atherosclerosis, hypertension and other cardiovascular diseases. The oxidation of low density lipoproteins (LDL) contributes to the formation of plaques in the arteries, and inflammation caused by oxidative stress exacerbates damage to the vessels.
Some antioxidants, such as vitamin E, vitamin C, coenzyme Q10 and resveratrol, showed the potential in protection against cardiovascular diseases. Vitamin E can prevent the oxidation of LDL, vitamin C can improve the function of the endothelium (the inner shell of blood vessels), the Q10 coenzyme can improve the heart function, and resveratrol can reduce inflammation.
However, the results of clinical studies of antioxidant additives in the prevention of cardiovascular diseases are ambiguous. Some studies showed the benefit, while others did not reveal a significant effect. For example, some studies have shown that vitamin E can reduce the risk of heart attacks and strokes, while others did not reveal such a connection.
It is important to note that antioxidant additives should not replace traditional methods of treating cardiovascular diseases, such as diet, physical exercises and medicines. They can be used as an addition to traditional therapy under the supervision of a doctor.
Neurodegenerative diseases: Alzheimer’s disease, Parkinson’s disease and other neurodegenerative diseases are characterized by a progressive loss of neurons and a decrease in cognitive functions. Oxidative stress plays an important role in the pathogenesis of these diseases, contributing to damage to neurons and the accumulation of toxic proteins, such as beta-amyloid and alpha-synuclein.
Some antioxidants, such as vitamin E, vitamin C, Coenzym Q10, alpha-lipoic acid and curcumin, showed the potential in protection from neurodegenerative diseases. Vitamin E can protect neurons from oxidative damage, vitamin C can improve cognitive functions, Q10 coenzyme can improve the function of mitochondria, alpha-lipoic acid can regenerate other antioxidants, and curcumin can reduce inflammation in the brain.
However, the results of clinical studies of antioxidant additives in the prevention and treatment of neurodegenerative diseases are also ambiguous. Some studies showed the benefit, while others did not reveal a significant effect. For example, some studies have shown that vitamin E can slow down the progression of Alzheimer’s disease, while others have not revealed such a connection.
Additional studies are needed to determine the effectiveness and safety of antioxidant dietary supplements in the treatment of neurodegenerative diseases.
Cancer: Oxidative stress can contribute to the development of cancer by damage to DNA, causing mutation and uncontrolled cell growth. However, on the other hand, high levels of free radicals can also kill cancer cells.
Some antioxidants, such as vitamin C, vitamin E, selenium, lycopin and curcumin, showed the potential in protection against cancer. Vitamin C can stimulate the immune system and kill cancer cells, vitamin E can protect DNA from damage, selenium can prevent the growth of cancer cells, lycopines can protect from prostate cancer, and turmeric can reduce inflammation and suppress the growth of cancer cells.
However, the results of clinical studies of antioxidant additives in the prevention and treatment of cancer are contradictory. Some studies showed the benefit, while others did not reveal a significant effect, and some even showed an increase in the risk of cancer at high doses of some antioxidants, such as beta-carotene in smokers.
It is important to note that antioxidant additives should not replace traditional methods of cancer treatment, such as surgery, chemotherapy and radiation therapy. They can be used as an addition to traditional therapy under the supervision of a doctor. It is also important to consider that some antioxidants can interact with chemotherapy and radiation therapy, reducing their effectiveness.
Diabetes: Oxidative stress plays an important role in the development of diabetes and its complications, such as nerves damage (neuropathy), kidney damage (nephropathy) and eye damage (retinopathy).
Some antioxidants, such as vitamin C, vitamin E, alpha-lipoic acid and Q10 coenzyme, showed the potential in protection against diabetes and its complications. Vitamin C and vitamin E can reduce oxidative stress, alpha-lipoic acid can improve insulin sensitivity and reduce blood sugar, and Q10 coenzyme can improve the function of mitochondria.
The results of clinical studies of antioxidant additives in diabetes and its complications are also ambiguous. Some studies have shown that alpha-lipoic acid can facilitate the symptoms of diabetic neuropathy, while other studies have not revealed a significant effect.
Additional studies are needed to determine the effectiveness and safety of antioxidant dietary supplements in diabetes and its complications.
Age macular degeneration (VMD): The disease of the eyes, which is the main cause of loss of vision in the elderly. Oxidative stress plays an important role in the development of the ICD, contributing to the damage to the retina.
Some antioxidants, such as Luthein and Zeaxantin, which accumulate in the retina, showed the potential in protection against VMD.
Studies have shown that the use of lutein and zeaxantine with food or in the form of additives can reduce the risk of EMD and slow down its progression.
Arthritis: Inflammatory joint disease, in which oxidative stress plays an important role in damage to cartilage and other joints of the joints.
Some antioxidants, such as vitamin C, vitamin E and curcumin, showed the potential to relieve arthritis symptoms. Vitamin C can stimulate the production of collagen, an important component of cartilage, vitamin E can reduce inflammation, and turmeric has anti -inflammatory properties.
Additional studies are needed to determine the effectiveness and safety of antioxidant dietary supplements for arthritis.
In conclusion, the role of dietary supplements with antioxidants in the prevention and treatment of diseases is complex and multifaceted. Although some studies show promising results, additional studies are needed to confirm the effectiveness and safety of antioxidant dietary supplements in the context of specific diseases. It is important to remember that antioxidant additives should not replace traditional methods of treatment, but should be used as an addition to them under the supervision of a doctor. A healthy lifestyle, including a variety of nutrition, rich in antioxidants, regular physical exercises and rejection of bad habits, is the basis for the prevention of diseases and maintaining health.
Chapter 5: Safety and side effects of dietary supplements with antioxidants: Important warnings
Despite the potential benefits of dietary supplements with antioxidants, it is important to take into account their safety and possible side effects. Although antioxidants are considered generally safe, subject to recommended doses, high doses of some antioxidants can cause undesirable effects. In addition, antioxidants can interact with some drugs, reducing their effectiveness or increasing side effects.
Vitamin C: High doses of vitamin C (more than 2000 mg per day) can cause diarrhea, gastric disorders, nausea, vomiting and formation of kidney stones. Vitamin C can also interact with some drugs such as warfarin (anticoagulant), increasing the risk of bleeding.
Vitamin E: High doses of vitamin E (more than 400 IU per day) can increase the risk of bleeding, especially in people taking anticoagulants such as warfarin or aspirin. Vitamin E can also interact with some drugs such as statins (drugs to reduce cholesterol), reducing their effectiveness.
Selenium: High doses of selenium (more than 400 μg per day) can cause nausea, vomiting, diarrhea, hair loss, fatigue, irritability and damage to the nerves.
Beta-carotene: High doses of beta-carotene can increase the risk of lung cancer in smokers. Therefore, smokers are recommended to avoid taking high doses of beta-carotene.
Coenzim q10: Coenzyme Q10 is usually well tolerated, but in rare cases it can cause nausea, diarrhea, headache and insomnia. COQ10 can interact with some drugs such as warfarin and drugs to reduce blood pressure.
Alpha-lipoic acid: Alpha-lipoic acid is usually well tolerated, but in rare cases it can cause nausea, gastric disorders and skin rashes. ALA can interact with some drugs such as drug treatment drugs, enhancing their effect and leading to hypoglycemia (a decrease in blood sugar).
Resveratrol: Resveratrol is usually well tolerated, but in rare cases can cause gastric disorders. Resveratrol can interact with some drugs, such as anticoagulants and antiplatelets, increasing the risk of bleeding.
Curcumin: Curcumin is usually well tolerated, but in rare cases can cause gastric disorders. Kurkumin can interact with some drugs such as anticoagulants and antiplatelets, increasing the risk of bleeding.
Glutathione: Glutation is usually well tolerated, but in rare cases it can cause allergic reactions.
It is important to note that pregnant and nursing women, as well as people with chronic diseases, such as kidney or liver diseases, should consult a doctor before taking dietary supplements with antioxidants.
When choosing dietary supplements with antioxidants, it is important to consider the following factors to consider:
- Quality and cleanliness: Choose dietary supplements from reliable manufacturers who use high -quality ingredients and testing cleanliness and safety.
- Dosage: Follow the recommended doses indicated on the label, and do not exceed them.
- Interaction with drugs: Consult a doctor if you take any medication, since some antioxidants can interact with them.
- Individual features: Consider your individual needs and health status.
- Possible side effects: Be attentive to possible side effects and stop taking dietary supplements if you have any undesirable symptoms.
It is important to remember that dietary supplements with antioxidants are not a replacement for a healthy lifestyle and a diverse diet. They should be considered as an addition to healthy nutrition and regular physical exercises. Before you start taking any dietary supplements, always consult a doctor to make sure that they are safe for you and will not interact with other medicines that you take.
Chapter 6: Antioxidants in food: the best sources and recommendations for nutrition
Instead of relying exclusively on dietary supplements, it is important to receive antioxidants from a diverse and balanced diet. Many foods are rich in antioxidants and offer a wide range of beneficial substances that can protect the body from oxidative stress. In this chapter, we will consider the best food sources of antioxidants and give recommendations on nutrition that will help you increase the consumption of these important substances.
Fruits: Fruits are an excellent source of antioxidants, especially vitamin C, carotenoids and polyphenols. Berries, such as blueberries, raspberries, strawberries and blackberries, are especially rich in anthocyans, powerful antioxidants that can protect against cardiovascular diseases, cancer and neurodegenerative diseases. Citrus fruits, such as oranges, grapefruits, lemons and limes, are an excellent source of vitamin C. apples, pears, grapes and plums also contain antioxidants, including polyphenols and vitamins.
It is recommended to use at least 5 portions of fruits and vegetables per day to get a sufficient number of antioxidants.
Vegetables: Vegetables are also an excellent source of antioxidants, especially carotenoids, vitamin C and polyphenols. Leaf green vegetables, such as spinach, cabbage and Romen salad, are rich in lutein and zeaxantin, which protect the eyes from age -related macular degeneration. Cruciferous vegetables, such as broccoli, cauliflower, Brussels cabbage and cabbage, contain sulforafan, a powerful antioxidant that can protect against cancer. Carrots and sweet potatoes are rich in beta-carotene, which is the predecessor of vitamin A and has antioxidant properties. Tomatoes are rich in lycopine, which can protect from prostate cancer.
Nuts and seeds: Nuts and seeds are a good source of vitamin E, selenium and other antioxidants. Almonds, walnuts, hazelnuts and Brazilian nuts are rich in vitamin E. Semyon of sunflower and pumpkin seeds are also a good source of vitamin E. Semen Chia and flax seeds are rich in omega-3 fatty acids that have anti-inflammatory properties and can indirectly reduce oxidative stress.
Whole grain products: All -grain products, such as oats, brown rice, film and whole grain bread, contain antioxidants, such as selenium, vitamin E and phytochemical substances.
Legumes: Legumes, such as beans, lentils and peas, contain antioxidants, such as polyphenols and vitamins.
Tea: Tea, especially green tea, is rich in polyphenols, such as catechins that have powerful antioxidant properties. Green tea can protect against cardiovascular diseases, cancer and neurodegenerative diseases.
Coffee: Coffee also contains antioxidants, such as chlorogenic acid, which can protect against type 2 diabetes and neurodegenerative diseases.
Chocolate: Dark chocolate, especially with a high content of cocoa, is rich in flavonoids that have antioxidant properties and can improve cardiovascular function.
Spices: Some spices, such as turmeric, ginger and cinnamon, have powerful antioxidant properties. Turmeric contains curcumin, which has anti -inflammatory and antioxidant properties. Ginger and cinnamon also contain antioxidants that can protect against various diseases.
To increase the consumption of antioxidants with food, follow these recommendations:
- Eat a variety of fruits and vegetables: Try to eat fruits and vegetables of different colors, since each color corresponds to various types of antioxidants.
- Choose whole grain products: Replace refined grains with whole grains, such as oats, brown rice and whole grain bread.
- Turn on nuts and seeds in your diet: Add nuts and seeds to salads, yogurts or eat them as a snack.
- Drink tea or coffee: Use