Antioxidants in dietary supplements: protection against free radicals and aging

Antioxidants in dietary supplements: protection against free radicals and aging

I. Free radicals: threat at the cellular level

1. Determination of free radicals: Free radicals are unstable molecules characterized by the presence of an immutable electron. This instability makes them extremely reactive, striving to capture the electron in other molecules in order to gain stability. This process triggers a chain reaction that damages the cells.

2. Free radical formation:

   • Metabolic processes: In the process of normal cellular respiration and metabolism, free radicals are formed as by -products.
   • External factors: The effect of ultraviolet radiation, environmental pollution, smoking, radiation and pesticides significantly increase the formation of free radicals in the body.
   • Inflammatory processes: Chronic inflammation caused by various diseases or infections also contributes to the production of free radicals.
   • Physical activity: Intensive physical exercises can temporarily increase the level of free radicals.
   • Processed products: The consumption of processed foods containing trans fats and additives can increase oxidative stress.

3. Cell damage mechanisms with free radicals:

   • Lipid peroxidation: Free radicals attack lipids of cell membranes, leading to their damage and violation of the cell structure. This is especially important for brain cells rich in lipids.
   • DNA oxidation: DNA damage to free radicals can lead to mutations, increasing the risk of cancer and other genetic diseases.
   • Oxidation of proteins: Free radicals can modify the structure of proteins, disrupting their functions and leading to the accumulation of damaged proteins, which is associated with age -related diseases such as Alzheimer’s disease and parkinson.
   • Mitochondria damage: Mitochondria, energy stations, especially vulnerable to free radicals. Damage to mitochondria disrupts energy production and promotes cellular aging.

4. Oxidizing stress: imbalance in the system: Oxidative stress occurs when the number of free radicals exceeds the body’s ability to neutralize them using antioxidants. This imbalance leads to damage to cells and tissues, contributing to the development of various diseases and the acceleration of aging processes.

5. Diseases associated with oxidative stress:

   • Cardiovascular diseases: Oxidizing stress contributes to the oxidation of LDL cholesterol, which leads to the formation of atherosclerotic plaques and an increase in the risk of heart attacks and strokes.
   • Neurodegenerative diseases: Alzheimer’s disease, Parkinson and other neurodegenerative diseases are associated with the accumulation of oxidative damage in the brain.
   • Cancer: Oxidative stress can damage DNA and contribute to the development of cancer cells.
   • Inflammatory diseases: Arthritis, asthma and other inflammatory diseases are characterized by an increased level of free radicals.
   • Diabetes: Oxidative stress plays a role in the development of insulin resistance and complications of diabetes.
   • Age changes: Oxidative stress contributes to the aging of the skin, the appearance of wrinkles and a decrease in cognitive functions.

II. Antioxidants: oxidative stress shield

1. Determination of antioxidants: Antioxidants are molecules that can neutralize free radicals, giving them an electron without becoming unstable themselves. They interrupt the chain oxidation reaction and protect the cells from damage.

2. Classification of antioxidants:

   • Enzymatic antioxidants:
     • Superoxidydadysmutaza (sod): Converts superoxide into hydrogen peroxide.
     • Cataala: He breaks down hydrogen peroxide into water and oxygen.
     • Glututioneperoxidase (GP): It neutralizes hydrogen peroxide and organic hydraxides using glutathione.
   • Non -enzymatic antioxidants:
     • Vitamin C (ascorbic acid): A water -soluble antioxidant that protects the water structures of the body.
     • Vitamin E (tocopherol): Fatable antioxidant that protects cell membranes.
     • Beta-carotene: The predecessor of vitamin A has antioxidant properties and protects against ultraviolet radiation.
     • Selenium: A microelement necessary for the functioning of glutathioneperoxidase.
     • Glutathione: Tripeptide plays a key role in detoxification and antioxidant protection.
     • Coenzim Q10 (Uthihinone): Participates in the production of energy in mitochondria and has antioxidant properties.
     • Polyphenols: A large group of plant compounds with powerful antioxidant properties (flavonoids, anthocyans, resveratrol, quercetin).

3. The mechanisms of the action of antioxidants:

   • Electron returns: Antioxidants give electrons to free radicals, neutralizing them and preventing cell damage.
   • Helating of metals: Some antioxidants, such as EDTA, connect metals ions that can catalyze the formation of free radicals.
   • Increase in the activity of antioxidant enzymes: Some antioxidants can stimulate the production and activity of endogenous antioxidant enzymes, such as SOD, Catalase and GP.
   • Restoration of oxidized molecules: Some antioxidants can restore oxidized molecules, returning them to an active state.
   • Interruption of chain reactions: Antioxidants interrupt the chain oxidation reactions, preventing the spread of damage.

4. Sources of antioxidants:

   • Fruits and vegetables: Berries (blueberries, raspberries, strawberries), citrus fruits (oranges, lemons), dark green vegetables (spinach, broccoli), tomatoes, carrots, pepper.
   • Tea: Green tea, black tea, white tea contain polyphenols with antioxidant properties.
   • Coffee: Contains chlorogenic acid, which is a powerful antioxidant.
   • Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds contain vitamin E and other antioxidants.
   • Spices: Turmeric, ginger, cinnamon, cloves contain polyphenols and other antioxidant compounds.
   • Dark chocolate: Contains flavonoids that have antioxidant properties.

III. Antioxidants’ dietary supplements: additional protection

1. The role of dietary supplements in providing antioxidant protection: Antioxidants’ dietary supplements can be useful for people who do not receive enough antioxidants from food or are exposed to increased exposure to free radicals. They can help maintain antioxidant protection of the body and reduce the risk of developing diseases associated with oxidative stress.

2. The main antioxidants in dietary supplements:

   • Vitamin C: One of the most popular antioxidants, available in various forms (ascorbic acid, sodium ascorbate, vitamin C ether).
   • Vitamin E: Available in the form of alpha-tocopherols and other tocopherols and tocotrienols. It is important to choose natural forms of vitamin E (d-alpha tocopherol) instead of synthetic (DL-alpha the-tocopherol).
   • Selenium: It is often found in the form of selenometyonin or sodium selenite.
   • Coenzim q10: Available in the form of Kilikhinon and Kilikhinol (restored form). Kilikhinol is considered more bioavailable.
   • Resveratrol: Polyphenol contained in red wine and grapes.
   • Quercetin: Flavonoid contained in onions, apples and other fruits and vegetables.
   • Alpha-lipoic acid (Alk): A powerful antioxidant that can restore other antioxidants, such as vitamin C and glutathione.
   • Green tea extract: Contains Epagallokatechin Gallat (EGCG), a powerful antioxidant.
   • Extract of grape seeds: Contains pro -Aantocyanidines that have antioxidant properties.
   • Curcumin: The active ingredient of turmeric, has antioxidant and anti -inflammatory properties.
   • Astaxanthin: The carotenoid contained in algae and seafood has powerful antioxidant properties.
   • Pycnogenol: The extract of the bark of the French sea pine, contains pro -anthocyanidines.
   • N-Acetylcistein (NAC): The predecessor of Glutation helps to increase the level of glutathione in the body.

3. Forms of producing dietary supplements with antioxidants:

   • Capsules: Convenient form for taking antioxidants in a concentrated form.
   • Tablets: A cheaper shape, but can be less bioavailable than capsules.
   • Powders: You can add to drinks or food, which is convenient for people who experience difficulties with swallowing capsules or tablets.
   • Liquids: Easily absorbed and can be mixed with other drinks.
   • Chewing tablets: Suitable for children and people who prefer chewing forms.

4. Advantages of taking dietary supplements with antioxidants:

   • Support for the immune system: Antioxidants can help strengthen the immune system and protect against infections.
   • Protection against cardiovascular diseases: Antioxidants can help reduce the oxidation of LDL cholesterol and reduce the risk of atherosclerotic plaques.
   • Brain health support: Antioxidants can help protect brain cells from damage and improve cognitive functions.
   • Slow down aging processes: Antioxidants can help protect the cells from damage caused by free radicals, and slow down the aging process.
   • Improving the condition of the skin: Antioxidants can help protect the skin from ultraviolet radiation and reduce the appearance of wrinkles and other signs of aging.
   • Reduction of risk of cancer development: Antioxidants can help protect DNA from damage and reduce the risk of cancer cells.
   • Improving sports results: Antioxidants can help reduce oxidative stress caused by physical exercises and improve recovery after training.

5. Recommendations for the choice of dietary supplements with antioxidants:

   • Choose products from reliable manufacturers: Make sure that the manufacturer has a good reputation and uses high -quality ingredients.
   • Pay attention to the composition: Check if the product contains the declared antioxidants in a sufficient concentration.
   • Look for products with clinical research: Clinical studies can confirm the effectiveness and safety of the product.
   • Consult a doctor: Before taking dietary supplements with antioxidants, consult a doctor, especially if you have any diseases or you take medications.
   • Consider your individual needs: Choose dietary supplements that meet your specific needs and goals.
   • Start with low doses: Start with low doses and gradually increase them to avoid side effects.
   • Follow the reaction of your body: Pay attention to any side effects and stop taking the product if they arise.
   • Do not exceed the recommended dose: Acceptance of too many antioxidants can be harmful to health.

IV. Specific antioxidants and their advantages

1. Vitamin C (ascorbic acid):

   • Role in the body: It is necessary for the synthesis of collagen, strengthening the immune system, healing of wounds and protection against oxidative stress.
   • Advantages: Improves immunity, reduces the risk of cardiovascular diseases, protects against damage caused by ultraviolet radiation, and helps to absorb iron.
   • Sources: Citrus fruits, berries, pepper, broccoli, spinach.
   • Bad: Available in various forms (ascorbic acid, sodium ascorbate, vitamin C ether). Liposomal vitamin C has increased bioavailability.

2. Vitamin E (tocopherol):

   • Role in the body: Protects cell membranes from oxidative damage, supports the health of the skin and eyes, strengthens the immune system.
   • Advantages: Protects from cardiovascular diseases, improves skin condition, reduces the risk of cataracts and age-related macular degeneration.
   • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
   • Bad: It is important to choose natural forms of vitamin E (d-alpha tocopherol) instead of synthetic (DL-alpha the-tocopherol).

3. Selenium:

   • Role in the body: It is necessary for the functioning of glutathioneperoxidase, an important antioxidant enzyme.
   • Advantages: Strengthens the immune system, protects against cancer, supports thyroid health.
   • Sources: Brazilian nuts, seafood, meat, poultry, eggs.
   • Bad: It is often found in the form of selenometyonin or sodium selenite.

4. Coenzim Q10 (Uthihinone):

   • Role in the body: Participates in the production of energy in mitochondria and has antioxidant properties.
   • Advantages: Improves heart health, reduces the risk of developing neurodegenerative diseases, and increases energy level.
   • Sources: Meat, fish, nuts, seeds.
   • Bad: Available in the form of Kilikhinon and Kilikhinol (restored form). Kilikhinol is considered more bioavailable.

5. Resveratrol:

   • Role in the body: Polyphenol with antioxidant, anti -inflammatory and anti -cancer properties.
   • Advantages: Protects from cardiovascular diseases, improves brain health, reduces the risk of cancer, prolongs life.
   • Sources: Red wine, grapes, berries.
   • Bad: Available in the form of grapes or the root of the highlander of Japanese.

6. Quercetin:

   • Role in the body: Flavonoid, which has antioxidant, anti -inflammatory and anti -allergic properties.
   • Advantages: Protects from cardiovascular diseases, strengthens the immune system, reduces the risk of cancer, and relieves allergies symptoms.
   • Sources: Onions, apples, berries, tea.
   • Bad: Available in the form of capsules or tablets.

7. Alpha-lipoic acid (Alk):

   • Role in the body: A powerful antioxidant that can restore other antioxidants, such as vitamin C and glutathione.
   • Advantages: Improves sensitivity to insulin, reduces the risk of diabetic neuropathy, protects against neurodegenerative diseases, improves skin condition.
   • Sources: Small quantities are contained in red meat, vegetables and fruits.
   • Bad: Available in the form of capsules or tablets.

8. Green tea extract:

   • Role in the body: Contains Epagallokatechin Gallat (EGCG), a powerful antioxidant.
   • Advantages: Protects from cardiovascular diseases, improves brain health, reduces the risk of cancer, and helps to reduce weight.
   • Sources: Green tea.
   • Bad: Available in the form of capsules or tablets.

9. Extract of grape seeds:

   • Role in the body: Contains pro -Aantocyanidines that have antioxidant properties.
   • Advantages: Protects against cardiovascular diseases, improves blood circulation, strengthens blood vessels, improves skin condition.
   • Sources: Grape seeds.
   • Bad: Available in the form of capsules or tablets.

10. Curcumin:

    • Role in the body: The active ingredient of turmeric, has antioxidant and anti -inflammatory properties.
    • Advantages: Protects from neurodegenerative diseases, reduces the risk of cancer, relieves arthritis symptoms, and improves digestion.
    • Sources: Turmeric.
    • Bad: Available in the form of capsules or tablets. It is important to choose products with piperin, which improves the absorption of curcumin.

11. Astaxanthin:

    • Role in the body: The carotenoid contained in algae and seafood has powerful antioxidant properties.
    • Advantages: Protects from ultraviolet radiation, improves vision, reduces the risk of developing cardiovascular diseases, improves sports results.
    • Sources: Algae, salmon, shrimp, kril.
    • Bad: Available in the form of capsules or soft gels.

12. Pycnogenol:

    • Role in the body: The extract of the bark of the French sea pine, contains pro -anthocyanidines.
    • Advantages: Protects against cardiovascular diseases, improves blood circulation, strengthens blood vessels, improves skin condition, and relieves allergies symptoms.
    • Sources: The bark of the French sea pine.
    • Bad: Available in the form of capsules or tablets.

13. N-Acetylcistein (NAC):

    • Role in the body: The predecessor of Glutation helps to increase the level of glutathione in the body.
    • Advantages: Strengthens the immune system, protects against toxins, improves lung health, supports liver functions.
    • Sources: Not contained in food.
    • Bad: Available in the form of capsules or powder.

V. Antioxidants and aging: scientific data

1. Theories of aging and the role of oxidative stress: Oxidizing stress is one of the key factors that contribute to aging. The accumulation of damage caused by free radicals leads to a deterioration in the functions of cells and tissues, which manifests itself in the form of age -related changes.

2. Studies of the influence of antioxidants on life expectancy: Some studies on animals have shown that taking antioxidants can increase life expectancy. However, the results of studies in public are more ambiguous.

3. Antioxidants and cognitive functions: Oxidative stress plays a role in the development of neurodegenerative diseases, such as Alzheimer’s disease. Some studies show that taking antioxidants can help improve cognitive functions and reduce the risk of developing these diseases.

4. Antioxidants and heart health: Oxidative stress contributes to the oxidation of LDL cholesterol, which leads to the formation of atherosclerotic plaques. Antioxidants can help reduce the oxidation of LDL cholesterol and reduce the risk of cardiovascular diseases.

5. Antioxidants and skin health: Oxidative stress contributes to the aging of the skin, the appearance of wrinkles and age spots. Antioxidants can help protect the skin from ultraviolet radiation and reduce signs of aging.

6. The role of antioxidants in the prevention of age diseases: Antioxidants can play an important role in the prevention of various age diseases, such as cancer, diabetes and arthritis.

7. The need for an integrated approach to the slowdown of aging: Reception of antioxidants is only one of the aspects of a healthy lifestyle, which contributes to a slowdown in aging. It is also important to adhere to a balanced diet, engage in physical exercises, avoid smoking and excessive alcohol consumption, as well as manage stress.

VI. Possible risks and side effects of dietary supplements with antioxidants

1. Interaction with drugs: Some antioxidants can interact with drugs by changing their effectiveness or increasing the risk of side effects. It is important to consult a doctor before taking dietary supplements with antioxidants if you take any medicine.

2. Side effects: Taking high doses of antioxidants can cause side effects, such as nausea, diarrhea, headache and allergic reactions.

3. The risk of an overdose: Acceptance of too many antioxidants can be harmful to health. For example, an overdose of vitamin C can lead to stomach disorder, and an overdose of vitamin E can increase the risk of bleeding.

4. Promoxidant effect: In some cases, antioxidants can act as proxidants, increasing the formation of free radicals. This can happen when taking very high doses of antioxidants or under certain conditions, such as the presence of metals ions.

5. Influence on the effectiveness of cancer treatment: Some studies show that taking antioxidants during cancer treatment can reduce the effectiveness of chemotherapy and radiation therapy.

6. Risk for pregnant and lactating women: Pregnant and nursing women should consult a doctor before taking dietary supplements with antioxidants, as some antioxidants can be harmful to the fetus or child.

7. Individual sensitivity: Everyone can respond differently to the intake of antioxidants. Some people can be more sensitive to side effects than others.

VII. Conclusion (do not turn on)

Antioxidants play an important role in protecting the body from damage caused by free radicals, and can help slow down the aging process and reduce the risk of various diseases. Antioxidants’ dietary supplements can be useful for people who do not receive enough antioxidants from food or are exposed to increased exposure to free radicals. However, it is important to choose high -quality products from reliable manufacturers, consult a doctor before the reception and observe the recommended doses. Reception of antioxidants should be part of an integrated approach to a healthy lifestyle, including a balanced diet, physical exercises and stress management.