It is a process in which there is an imbalance between the production of reactive oxygen species (ROS) and the body’s ability to neutralise these molecules using antioxidant mechanisms. ROS are a natural product of metabolism and, in small amounts, even perform important signalling functions. The problem arises when their production exceeds the capacity of antioxidants, causing damage to cell structures, lipids, proteins and DNA. This long-term process promotes inflammation, accelerates cell ageing and increases the risk of chronic diseases.
Oxidative stress is often “invisible” because its symptoms can be very non-specific. Fatigue, impaired concentration, frequent infections, inflammation, skin problems or changes in blood pressure and blood glucose levels may be the first signs that oxidative stress is occurring in the body. In the modern population, these symptoms are often attributed to stress, lack of sleep or ageing, ignoring a deeper metabolic process that can have serious health consequences.
Research shows that oxidative stress plays a key role in the development and progression of many diseases.
In the cardiovascular system, damage to the vessel walls occurs and the formation of atherosclerotic plaques is promoted, leading to increased blood pressure and the risk of heart attack or stroke.
In the nervous system, oxidative stress damages nerve cells and promotes neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. In metabolic diseases, especially type 2 diabetes, oxidative stress worsens insulin resistance and damages the pancreas, accelerating the progression of the disease. Long-term DNA damage can lead to mutations and an increased risk of cancer. In addition, oxidative stress accelerates the ageing process, which manifests itself in impaired cell regeneration, loss of skin elasticity, wrinkle formation and reduced organ function.
Oxidative stress can also be detected using biomarkers measured in blood or urine. Malondialdehyde (MDA) is a product of lipid peroxidation that indicates damage to cell membranes. Superoxide dismutase (SOD) and glutathione are key endogenous antioxidants, and low levels of these indicate insufficient defence against ROS. Isoprostanes, products of non-enzymatic lipid peroxidation, are accurate markers of oxidative damage. Diagnosis of these markers allows chronic oxidative stress to be detected before serious health problems develop, which is important for prevention and early intervention.
Prevention of oxidative stress is multidimensional and involves diet, lifestyle, exercise, and dietary supplements.
A diet rich in antioxidants, vitamins C and E, flavonoids, polyphenols and carotenoids supports the body’s natural antioxidant defences. Foods containing omega-3 fatty acids, such as fish, flaxseed and walnuts, have a powerful anti-inflammatory effect and reduce oxidative stress. High-quality proteins provide amino acids essential for cell regeneration and the production of antioxidant enzymes. Regular physical activity increases the production of endogenous antioxidants and improves the body’s overall resistance, with moderate to intense exercise being most effective. Reducing stress through relaxation techniques such as meditation, yoga or deep breathing lowers levels of stress hormones that promote ROS production. Avoiding toxins, especially smoking and excessive alcohol consumption, also significantly reduces oxidative stress.
If oxidative stress is already occurring, dietary supplements aimed at restoring balance and supporting antioxidant mechanisms can be very effective. N-acetylcysteine (NAC) increases levels of glutathione, the main endogenous antioxidant, thereby improving the ability to neutralise ROS.
In addition to regulating sleep, melatonin has powerful antioxidant effects and protects cells from damage.
Quercetin is a flavonoid with anti-inflammatory and antioxidant properties that can reduce oxidative stress.
Alpha-lipoic acid acts as a universal antioxidant that protects cells in both fatty and aqueous environments.
Omega-3 fatty acids contribute to reducing inflammatory processes and oxidative damage.
Two supplements that have gained significant scientific recognition for their long-term protection against oxidative stress are particularly interesting – sulforaphane and carnosine.
Sulforaphane is a bioactive compound found in cruciferous vegetables, especially broccoli. It activates the Nrf2 transcription factor, which triggers the expression of genes responsible for the body’s antioxidant defence, increases the activity of the enzymes superoxide dismutase and catalase, reduces levels of reactive oxygen species and promotes anti-inflammatory processes. In addition, studies focusing on metabolic health and type 2 diabetes show that sulforaphane may improve insulin sensitivity and lower blood glucose levels.
Carnosine is a dipeptide composed of beta-alanine and histidine, which has powerful antioxidant and anti-inflammatory effects. It protects cells from damage caused by ROS, reduces oxidative stress, promotes vascular health, and has the ability to slow down cell senescence and DNA damage. Its effects are relevant not only in the prevention of ageing, but also in the supportive therapy of chronic diseases associated with oxidative stress.
Ultimately, combating oxidative stress requires a comprehensive approach. A combination of a healthy lifestyle, a balanced diet, regular physical activity, stress reduction and targeted supplementation with supplements such as N-acetylcysteine, melatonin, quercetin, alpha-lipoic acid, omega-3, sulforaphane, and carnosine can significantly minimise the negative effects of oxidative stress, protect cells, and promote long-term health.
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