Table of ContentsView AllTable of ContentsWhy Oxidative Stress MattersLong-Term EffectsWhat Raises Oxidative Stress?How to Lower Oxidative StressSmall Changes
Table of ContentsView All
View All
Table of Contents
Why Oxidative Stress Matters
Long-Term Effects
What Raises Oxidative Stress?
How to Lower Oxidative Stress
Small Changes
Kseniya Ovchinnikova / Getty Images
Oxidative Stress and Free Radicals: Why Do They Matter?
Free radicals are unstable molecules created when oxygen is metabolized in the body.They vary in shape, size, and chemical configuration.
Free radicals “steal” electrons from other molecules. This changes the other molecules' structure or function, causing damage such as altering instructions coded inDNA, changing a cell’s membrane (affecting the flow of what enters and leaves the cell), and other effects.
At low or moderate levels, free radicals can play beneficial, even vital, roles within the body. In the right amount, they are crucial to maintaining human health.
Oxidative stress can harm cellular structures such as:
If not controlled, oxidative stress can be associated with:
What Are Antioxidants?
Hundreds to thousands of substances work as antioxidants. They aren’t interchangeable. They have a different makeup, perform different roles, and are believed to work as parts of a network.
Certain foods contain antioxidants. Nutrient antioxidants include vitamins A, C, and E and copper, zinc, and selenium minerals. Non-nutrient antioxidants include other dietary food compounds, such as phytochemicals found in plants like tomatoes and cranberries.
Antioxidants can also be fat-soluble. Fats must be present for the body to absorb and use these antioxidants. Because they are not easily removed from the body, they can accumulate to levels that are too high. Vitamin E is one fat-soluble antioxidant.
Oxidative Stress Symptoms and Long-Term Effects
Oxidative stress contributes to cellular damage. Over time, this can play a role in the development of a wide range of medical conditions, some of which include:
Conditions Associated With Higher Oxidative StressResearch has found links (of varying degrees) between oxidative stress and the onset and/or progression of a variety of medical conditions, including:Cardiovascular diseases (atherosclerosis, ischemia, hypertension, cardiomyopathy, cardiac hypertrophy, and congestive heart failure)Pulmonary diseases (like asthma and COPD)Neurocognitive/neurological disorders (such asAlzheimer’s disease, Parkinson’s disease, amyotrophic lateral sclerosis (ALS), multiple sclerosis (MS), depression, and memory loss)Metabolic disorders (like diabetes)Certain cancersRheumatoid arthritisProblems with kidney function
Conditions Associated With Higher Oxidative Stress
Research has found links (of varying degrees) between oxidative stress and the onset and/or progression of a variety of medical conditions, including:Cardiovascular diseases (atherosclerosis, ischemia, hypertension, cardiomyopathy, cardiac hypertrophy, and congestive heart failure)Pulmonary diseases (like asthma and COPD)Neurocognitive/neurological disorders (such asAlzheimer’s disease, Parkinson’s disease, amyotrophic lateral sclerosis (ALS), multiple sclerosis (MS), depression, and memory loss)Metabolic disorders (like diabetes)Certain cancersRheumatoid arthritisProblems with kidney function
Research has found links (of varying degrees) between oxidative stress and the onset and/or progression of a variety of medical conditions, including:
Oxidative stress can arise when there are more free radicals than the body can neutralize. Free radicals can be generated fromendogenous(originating in the body) sources and exogenous (originating outside the body) sources.
Endogenous free radical production can stem from sources such as:
Exogenous free radical production can result from sources such as:
Antioxidants can be found in fruits, vegetables, whole grains, nuts, and some meats, fish, and poultry.
Good sources of antioxidants include:
These foods offer many differenttypes of antioxidants, and eating a variety of them is important. Research suggests antioxidants work best when combined with other nutrients, plant chemicals, and other antioxidants.
Increasing evidence suggests antioxidants are more effective when consumed as part of whole foods rather than when isolated from a food or asa supplement.
Consuming antioxidant vitamins or minerals at significantly higher levels than the recommended dietary amounts can prompt them to act as pro-oxidants and cause damage. Talk to a healthcare provider or registered dietitian before taking supplements.
Eating foods rich in antioxidants is part of a healthful lifestyle plan, but they are not a substitute for overall healthy lifestyle choices.
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Small Changes That Make a Big Impact on Oxidative Stress
Preventing oxidative stress is all about balance. More doesn’t always mean better, especially when it comes to supplements. Focus on overall balanced lifestyle choices, like:
Summary
Free radicals can cause damage within the body. Antioxidants neutralize free radicals and help prevent or minimize the damage from them. Oxidative stress is when there is an imbalance between the production of free radicals and the body’s ability to neutralize them.
Oxidative stress is linked to several health conditions, such as cardiovascular disease,pulmonary disease, and neurological conditions.
Free radicals can be created from processes within the body or exposure to factors outside the body, such as pollution,cigarette smoke, and UV radiation.
Antioxidants can be found in many foods, particularly fruits, vegetables, whole grains, nuts, and some seafood, meats, and poultry. Research suggests antioxidants are more effective when they come as part of a variety of whole foods rather than in isolation or as a supplement.
Preventing oxidative stress is more about balance than consuming large amounts of antioxidants. Aim for a balanced diet with a variety of nutrient-rich foods, and practice other healthful lifestyle habits.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Poladian N, Navasardyan I, Narinyan W, Orujyan D, Venketaraman V.Potential role of glutathione antioxidant pathways in the pathophysiology and adjunct treatment of psychiatric disorders.Clinics and Practice. 2023;13(4):768-779. doi:10.3390/clinpract13040070Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694Hussain T, Tan B, Yin Y, Blachier F, Tossou MC, Rahu N.Oxidative stress and inflammation: what polyphenols can do for us?Oxid Med Cell Longev. 2016;2016:7432797. doi:10.1155/2016/7432797Better Health.Antioxidants.Harvard T.H. Chan.Antioxidants.Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxidative Medicine and Cellular Longevity. 2017;2017:1-13. doi:10.1155/2017/8416763Forman HJ, Zhang H.Targeting oxidative stress in disease: promise and limitations of antioxidant therapy. Nat Rev Drug Discov. 2021;20(9):689-709. doi:10.1038/s41573-021-00233-1
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Poladian N, Navasardyan I, Narinyan W, Orujyan D, Venketaraman V.Potential role of glutathione antioxidant pathways in the pathophysiology and adjunct treatment of psychiatric disorders.Clinics and Practice. 2023;13(4):768-779. doi:10.3390/clinpract13040070Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694Hussain T, Tan B, Yin Y, Blachier F, Tossou MC, Rahu N.Oxidative stress and inflammation: what polyphenols can do for us?Oxid Med Cell Longev. 2016;2016:7432797. doi:10.1155/2016/7432797Better Health.Antioxidants.Harvard T.H. Chan.Antioxidants.Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxidative Medicine and Cellular Longevity. 2017;2017:1-13. doi:10.1155/2017/8416763Forman HJ, Zhang H.Targeting oxidative stress in disease: promise and limitations of antioxidant therapy. Nat Rev Drug Discov. 2021;20(9):689-709. doi:10.1038/s41573-021-00233-1
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Poladian N, Navasardyan I, Narinyan W, Orujyan D, Venketaraman V.Potential role of glutathione antioxidant pathways in the pathophysiology and adjunct treatment of psychiatric disorders.Clinics and Practice. 2023;13(4):768-779. doi:10.3390/clinpract13040070Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694Hussain T, Tan B, Yin Y, Blachier F, Tossou MC, Rahu N.Oxidative stress and inflammation: what polyphenols can do for us?Oxid Med Cell Longev. 2016;2016:7432797. doi:10.1155/2016/7432797Better Health.Antioxidants.Harvard T.H. Chan.Antioxidants.Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxidative Medicine and Cellular Longevity. 2017;2017:1-13. doi:10.1155/2017/8416763Forman HJ, Zhang H.Targeting oxidative stress in disease: promise and limitations of antioxidant therapy. Nat Rev Drug Discov. 2021;20(9):689-709. doi:10.1038/s41573-021-00233-1
Poladian N, Navasardyan I, Narinyan W, Orujyan D, Venketaraman V.Potential role of glutathione antioxidant pathways in the pathophysiology and adjunct treatment of psychiatric disorders.Clinics and Practice. 2023;13(4):768-779. doi:10.3390/clinpract13040070
Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11:694. doi:10.3389/fphys.2020.00694
Hussain T, Tan B, Yin Y, Blachier F, Tossou MC, Rahu N.Oxidative stress and inflammation: what polyphenols can do for us?Oxid Med Cell Longev. 2016;2016:7432797. doi:10.1155/2016/7432797
Better Health.Antioxidants.
Harvard T.H. Chan.Antioxidants.
Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxidative Medicine and Cellular Longevity. 2017;2017:1-13. doi:10.1155/2017/8416763
Forman HJ, Zhang H.Targeting oxidative stress in disease: promise and limitations of antioxidant therapy. Nat Rev Drug Discov. 2021;20(9):689-709. doi:10.1038/s41573-021-00233-1
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