Antioxidants in dietary supplements: aging protection

Free radicals and oxidative stress: the root of the aging problem

The aging process is based on a complex set of interactions at the cellular level. One of the key factors that accelerate this process is oxidative stress caused by excessive formation of free radicals. Free radicals are unstable molecules that have an unpaired electron. In an attempt to gain stability, they take electrons from other molecules, damaging them. This process, known as oxidation, launches a chain reaction that affects cell membranes, DNA, proteins and other vital components.

The formation of free radicals is a natural process that occurs in the body as a result of metabolism, cellular respiration and the work of the immune system. However, various external factors, such as environmental pollution, smoking, ultraviolet radiation, radiation, stress, malnutrition and physical activity, can significantly increase their production, violating the balance between education and neutralization.

Oxidative stress is one of the main factors that contribute to the development of many chronic diseases associated with aging, including:

Cardiovascular diseases: LDL cholesterol oxidation (low density lipoproteins) contributes to the formation of atherosclerotic plaques, increasing the risk of heart attacks and strokes.
Neurodegenerative diseases: Oxidative stress damages brain neurons, leading to the development of Alzheimer’s disease, Parkinson’s disease and other neurodegenerative diseases.
Cancer: DNA damage to free radicals can lead to mutations that contribute to the development of cancer cells.
Inflammatory diseases: Oxidative stress enhances inflammatory processes in the body, aggravating diseases such as arthritis and asthma.
Reducing cognitive functions: Oxidative stress affects cognitive functions, leading to a deterioration in memory, attention and learning ability.
Skin aging: The oxidation of collagen and elastin leads to the loss of skin elasticity, the formation of wrinkles and age spots.
Cataract and degeneration of the yellow spot: Oxidizing stress damages the lens of the eye and retina, leading to the development of cataracts and age -related macular degeneration (VMD).

Antioxidants: a shield against free radicals

Antioxidants are substances that can neutralize free radicals, giving them electrons, without becoming unstable themselves. They act as a shield, protecting the cells from damage caused by oxidative stress. The human body has its own antioxidant system, including enzymes, such as superoxidsmutase (SOD), catalase and glutathioneperoxidase, as well as some nutrients, such as vitamin C, vitamin E and selenium.

However, in conditions of increased oxidative stress, its own antioxidant protection of the body may not be enough. In this case, additional intake of food antioxidants or in the form of dietary supplements can help maintain balance and protect the cells from damage.

A variety of antioxidants: from vitamins to phytochemicals

Antioxidants are a wide range of substances that are different in chemical structure and mechanisms of action. They are divided into several main groups:

Vitamins:
- Vitamin C (ascorbic acid): A powerful water -soluble antioxidant that protects cells from damage caused by free radicals is involved in the synthesis of collagen, strengthens the immune system and helps to absorb iron. Sources: citrus fruits, berries, kiwi, pepper, broccoli.
- Vitamin E (tocopherol): A fat-soluble antioxidant protecting cell membranes from oxidation supports the health of the cardiovascular system and helps to strengthen immunity. Sources: vegetable oils, nuts, seeds, avocados.
- Vitamin A (retinol) and carotenoid (beta-carotene, lycopin, lutein, zeaxanthin): Vitamin A is important for vision, immune function and skin health. Carotinoids, such as beta-carotene, are the predecessors of vitamin A and have antioxidant properties. Beta-carotene is contained in carrots, pumpkin, battles, and lycopine in tomatoes, watermelon and grapefruit. Luthein and zeaxantin concentrate in the retina and protect against age -related macular degeneration. Sources: leaf green vegetables, egg yolk, pepper.
Minerals:
- Selenium: Participates in the work of glutathioneperoxidases, an important antioxidant enzyme, protects cells from damage, supports the health of the thyroid gland and strengthens the immune system. Sources: Brazilian nuts, fish, seafood, meat, eggs.
- Zinc: It is necessary for the work of superoxidsmutase (SOD), an antioxidant enzyme, protects cells from damage, participates in the immune function and promotes wound healing. Sources: meat, seafood, nuts, seeds, whole cereals.
- Manganese: Participates in the work of superoxidsmutase (SOD), antioxidant enzyme, protects cells from damage, necessary for the health of bones and metabolism of carbohydrates and fats. Sources: whole cereals, nuts, seeds, leaf green vegetables.
Polyphenols:
- Flavonoids: A large group of plant pigments with powerful antioxidant properties. They are found in fruits, vegetables, berries, tea, wine and cocoa.
  - Quercetin: Contained in apples, onions, broccoli, berries, has anti -inflammatory and anti -allergic properties.
  - Catechins: Contained in green tea, have antioxidant and anti -cancer properties.
  - Anthocials: Contained in berries, grapes, red cabbage, have antioxidant and anti -inflammatory properties.
- Resveratrol: Contained in grapes, red wine, berries, has antioxidant, anti -inflammatory and cardioprotective properties.
- Curcumin: Contained in turmeric, has antioxidant, anti -inflammatory and anti -cancer properties.
- Lignans: Contained in flax seeds, sesame seeds, whole cereals, have antioxidant and hormone -like properties.
Glutathione: Tripeptide, consisting of three amino acids (glutamic acid, cysteine and glycine), is a powerful antioxidant that protects the cells from damage, is involved in the detoxification and strengthening of the immune system. It is synthesized in the body, but its level can decrease with age and under the influence of stress.
Coenzim Q10 (COQ10): The fat -soluble antioxidant necessary for the production of energy in cells, especially in the heart and muscles. It also protects the cells from damage caused by free radicals. Its level decreases with age and when taking some drugs such as statins.
Alpha-lipoic acid (ALA): Universal antioxidant, soluble in both water and fats, which allows it to act in all parts of the cell. It also helps to restore other antioxidants, such as vitamin C and glutathione.

Antioxidants in dietary supplements: when and who needs them?

Bades containing antioxidants can be useful in the following cases:

Increased oxidative stress: When exposed to factors that increase the formation of free radicals, such as environmental pollution, smoking, ultraviolet radiation, stress, malnutrition, physical activity.
Age changes: With age, its own antioxidant protection of the body decreases, which makes it more susceptible to damage caused by free radicals.
Chronic diseases: In the presence of chronic diseases, such as cardiovascular diseases, neurodegenerative diseases, cancer, inflammatory diseases.
Insufficient consumption of fruits and vegetables: If the diet does not provide enough antioxidants from food.
Intensive physical activity: When playing sports or physical work, the formation of free radicals increases, which requires additional antioxidant protection.
Accommodation in environmentally unfavorable areas: The effect of contaminated air, water and soil increases the risk of oxidative stress.
Style prevention: to maintain health and slowing down the aging process.

The choice of dietary supplements with antioxidants: what to look for?

When choosing dietary supplements with antioxidants, several factors must be taken into account:

Composition: Pay attention to the composition of the dietary supplement and choose products containing a combination of various antioxidants, such as vitamins, minerals, polyphenols and others. The synergistic effect of a combination of antioxidants can be more pronounced than taking one antioxidant in a high dose.
Dosage: Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the dosage without consulting a doctor.
Output form: Choose a dietary supplement release form, which is most convenient for you (capsules, tablets, powder, liquid).
Quality: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
Bioavailability: Consider the bioavailability of antioxidants, that is, the body’s ability to absorb and use them. Some antioxidants, such as curcumin, have low bioavailability, so they are often combined with other substances that improve absorption, for example, with piperin (contained in black pepper).
Individual needs: Consider your individual needs and health status when choosing dietary supplements. Consult a doctor or nutritionist to determine which antioxidants you need and in what dosage.
Possible side effects and interactions: Check out the possible side effects and interactions of antioxidants with other drugs or dietary supplements.

The most common antioxidants in dietary supplements: properties and sources

Vitamin C: It supports the immune system, participates in the synthesis of collagen, has antioxidant properties. In dietary supplements, it is usually represented in the form of ascorbic acid, sodium ascorbate, calcium ascorbate.
Vitamin E: Protects cell membranes from oxidation, supports the health of the cardiovascular system. In the dietary supplements, it is usually represented in the form of alpha-tocopherol, beta-tocopherol, gamma-tocopherol, delta-tocopherol or their mixtures. It is better to choose natural forms of vitamin E (d-alpha tocopherol) instead of synthetic (DL-alpha-tocopherol).
Selenium: Participates in antioxidant enzymes, supports thyroid health. In the dietary supplements, it is usually represented in the form of selenometyinine, sodium selenite, sodium selenate. Seleenomeininin is considered a more bio -access form.
Coenzim q10: It is necessary for the production of energy in cells, protects the cells from damage. In the dietary supplements is usually represented in the form of Kilikhinon or Kilikhinol (restored form). Kilikhinol is considered a more bio -access form, especially for people over 40 years old.
Resveratrol: It has antioxidant, anti -inflammatory and cardioprotective properties. In dietary supplements, it is usually represented in the form of trans-reratrol, which is considered the most active form.
Curcumin: It has antioxidant, anti -inflammatory and anti -cancer properties. In dietary supplements, it is often combined with piperin to improve bioavailability.
Alpha-lipoic acid: Universal antioxidant helps restore other antioxidants. In dietary supplements, it is usually represented in the form of R-alpha-lipoic acid, which is considered a more active form.
Green tea extract: Contains catechins with antioxidant and anti -cancer properties. In dietary supplements, it is usually standardized by the content of Epagallocatechin Gallat (EGCG), the most active catechin.
Extract of grape seeds: Contains pro -Aantocyanidines with powerful antioxidant properties.
Extract Yead acai: Contains anti -vocals with antioxidant and anti -inflammatory properties.
Glutathione: Protects cells from damage, participates in detoxification. In dietary supplements, it is usually represented in the form of L-lutation or S-acetyl-lutation. S-Acetyl-Glutation is considered a more bio-access form.

Food as a source of antioxidants: the basis of healthy aging

Despite the potential benefits of dietary supplements with antioxidants, it is important to remember that the best source of antioxidants is a balanced and diverse nutrition, rich in fruits, vegetables, berries, whole cereals, nuts, seeds and legumes.

Include the following products in your diet:

Berries: blueberries, raspberries, strawberries, blackberries, cranberries, asai.
Fruits: Apples, citrus fruits, grapes, grenade, kiwi, avocados.
Vegetables: Broccoli, spinach, cabbage, carrots, pepper, tomatoes, onions, garlic, beets.
Nuts and seeds: Walnuts, almonds, hazelnuts, flax seeds, chia seeds, pumpkin seeds, sunflower seeds.
Whole cereals: Oatmeal, brown rice, cinema, buckwheat.
Legumes: beans, lentils, peas, chickpeas.
Green tea: Contains catechins with antioxidant properties.
Dark chocolate: Contains flavonoids with antioxidant properties (choose chocolate with cocoa content at least 70%).
Spices: turmeric, ginger, cinnamon, oregano, rosemary, thyme.

Interaction of antioxidants with drugs and other dietary supplements

It is important to consider the possible interactions of antioxidants with drugs and other dietary supplements. Some antioxidants can enhance or weaken the effect of drugs, as well as interact with other dietary supplements.

For example:

Vitamin E: It can enhance the effect of anticoagulants (drugs that thin blood), such as warfarin, increasing the risk of bleeding.
Vitamin C: It can increase the absorption of iron from dietary supplements containing iron.
Curcumin: It can interact with some medicines metabolized by the liver.
Resveratrol: It can interact with anticoagulants and anti -signs (medicines that prevent blood clots).

Therefore, before taking dietary supplements with antioxidants, especially if you take any medicines or other dietary supplements, you need to consult a doctor.

Antioxidants’ safety: myths and reality

In general, antioxidants are considered safe subject to the recommended dosages. However, taking high doses of some antioxidants can lead to undesirable side effects.

For example:

Vitamin C: Reception of high doses (more than 2000 mg per day) can cause stomach disorder, diarrhea and nausea.
Vitamin E: Taking high doses (more than 1000 mg per day) can increase the risk of bleeding.
Beta-carotene: Reception of high doses (especially among smokers) can increase the risk of lung cancer.

In addition, some studies show that taking high doses of antioxidants can reduce the effectiveness of cancer treatment, especially during chemotherapy and radiation therapy.

Therefore, it is important to follow the recommended dosages and consult a doctor before taking dietary supplements with antioxidants.

Future studies of antioxidants: new horizons

Studies of antioxidants continue and are aimed at studying their role in the prevention and treatment of various diseases associated with aging, as well as the development of new and more effective antioxidant drugs.

Studies are currently conducted in the following areas:

Antioxidants and neurodegenerative diseases: The study of the effect of antioxidants on the prevention and treatment of Alzheimer’s disease, Parkinson’s disease and other neurodegenerative diseases.
Antioxidants and Cancer: The study of the influence of antioxidants on the prevention and treatment of various types of cancer.
Antioxidants and cardiovascular diseases: The study of the influence of antioxidants on the prevention and treatment of atherosclerosis, myocardial infarction and stroke.
Antioxidants and skin aging: Studying the influence of antioxidants on slowing down the processes of skin aging, a decrease in wrinkles and age spots.
New antioxidants: Search and study of new natural and synthetic antioxidants with higher efficiency and bioavailability.
Individual approach to antioxidant therapy: Development of personalized schemes for taking antioxidants, taking into account individual needs and health status of each person.

Antioxidants and a healthy lifestyle: synergy for longevity

Antioxidants play an important role in protecting against aging and maintaining health, but they are not a panacea. To achieve the maximum effect, it is necessary to lead a healthy lifestyle, including:

Balanced nutrition: rich in fruits, vegetables, berries, whole cereals, nuts, seeds and legumes.
Regular physical exercises: Moderate physical activity helps reduce the level of oxidative stress and strengthen health.
Refusal of smoking and abuse of alcohol: These bad habits increase the formation of free radicals and accelerate aging processes.
Stress control: Chronic stress increases the level of oxidative stress, so it is important to learn how to cope with stress using meditation, yoga or other relaxation techniques.
Sufficient sleep: The lack of sleep increases the level of oxidative stress and negatively affects health.
Ultraviolet radiation protection: Use sunscreen and wear clothes that protect from the sun to reduce skin damage with free radicals.
Avoid the effects of toxic substances: Try to avoid the effects of contaminated air, water and soil, as well as chemicals in household chemicals and cosmetics.

The combination of a healthy lifestyle and taking antioxidants can help protect the body from damage caused by free radicals, slow down the aging process and improve general health.

Antioxidants: Investment in the future of health

Reception of dietary supplements with antioxidants can be a useful addition to a healthy lifestyle that helps to protect the cells from damage caused by free radicals, and slow down the aging process. However, it is important to remember that antioxidants are not panacea and should be used in combination with other measures to maintain health.

Before taking dietary supplements with antioxidants, it is necessary to consult a doctor to determine which antioxidants you need and in what dosage, as well as exclude possible contraindications and interactions with other drugs or dietary supplements.

Invest in your health, choose high -quality dietary supplements with antioxidants, lead a healthy lifestyle and enjoy long and active years!

Antioxidants in dietary supplements: aging protection

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