We often hear the term “oxidative stress” when discussing functional medicine or holistic nutrition, but its exact definition, as well as its implication on health, can be difficult to grasp or even explain.
In short, oxidative stress is the imbalance between free radicals and antioxidants. Specifically, when there are more free radicals than antioxidants, a state of oxidative stress occurs and it is often to blame for the development of a myriad of health issues [R]. Let’s dig into oxidative stress and learn how it affects your health.
In order to comprehend oxidative stress, we need to take a short trip down memory lane back to high school chemistry class. As you may remember, atoms bond to other atoms by sharing electrons to make a molecule. These molecules can then join together to make up everything else in the body like proteins and cells. Sometimes, in the process of sharing electrons, the biochemical reaction doesn’t complete, leaving an atom in an unstable state (with a missing electron). This unstable and highly reactive atom is called a free radical or reactive oxygen species (ROS) and is the essence behind oxidative stress.
Why do these free radicals form in the human body? When our bodies metabolize oxygen, oxidation occurs, which is a chemical process that happens consistently in our bodies when we’re making energy, fighting off infection, exercising excessively, or detoxifying pollutants and other chemicals (drugs, chemical solvents, cigarette smoke, alcohol, and radiation). Free radicals are by-products of oxidation. At low or moderate concentrations, free radicals are involved in (and in fact are necessary for) several physiological processes, like cell signaling and defense against infections. However, because they’re highly reactive, they can also cause damage to nearby cells, mitochondria, proteins, and DNA when they are overproduced [R].
Biology has us well-equipped to counteract free radical damage by using antioxidant molecules. Antioxidants are chemicals that the human body produces which can neutralize free radicals, rendering them stable and unharmful [R]. Many antioxidants are endogenous, meaning they’re created in the body. Two examples of antioxidants made by the body are fan favorites glutathione and coenzyme Q10. But there are also exogenous antioxidants- those that are of mostly vegetal origin- that can be introduced by diet or nutritional supplementation.
Although the body is capable of making these antioxidants, some circumstances, like excessive exercise, chronic inflammation, and high exposure to toxins lead to a high concentration of free radicals that the body can’t keep up with, resulting in oxidative stress.
Unless tightly controlled, oxidative stress can be responsible for causing several diseases, including chronic and degenerative ones (such as cancer), as well as speeding up the aging process and acute disorders like trauma and stroke [R].
This is why antioxidants are considered healthy and necessary in our diet because they provide the control that’s needed to fight oxidative stress. Vitamin E, flavonoids, and vitamin C are some examples of powerful antioxidant agents that can help supplement the body with antioxidants and reduce free radical activity [R].
But of course, everything in moderation. Having too many antioxidants may also be counterproductive as it could lead to too little free radicals. As mentioned above, free radicals are also required for physiological purposes. In fact, a balance between oxidation (free-radical-forming) and antioxidation is believed to be critical in maintaining health [R]. It is possible to have too much of a good thing. Too much exercise, too many alkalizing supplements, too many antioxidants - can all cause an imbalance. This is why we recommend rotating supplements and taking rest days. Please don’t underestimate the value of rest. That is the key to detox and longevity.