Understanding Free Radicals and Antioxidants: Implications for Health and Athletic Performance

During my previous Nutrition specialist course with the International Sports Sciences Association, I authored an assignment focusing on free radicals. I am eager to share the knowledge I acquired.

Free radicals can originate from natural physiological processes within the human body and external influences. Various sources, including diet, stress, smoking, alcohol, exercise, inflammation, drugs, sunlight, and air pollutants, can contribute to their formation. Among the free radicals, Reactive Oxygen Species (ROS) are the most common in organisms relying on oxygen for respiration, encompassing superoxides, hydroxyl anions, hydrogen peroxide, and singlet oxygen.

A free radical is an atom or group of atoms with an unpaired electron, rendering it unstable. The stability of an atom is determined by the completeness of its outermost electron shell. An incomplete shell results in instability, prompting the atom to seek stability by gaining, losing, or sharing electrons through bonding. Free radicals form when weak bonds break, leaving an uneven number of electrons and causing the radical to be chemically reactive.

These radicals adversely impact the body, contributing to conditions such as blindness, arthritis, neurodegenerative diseases, accelerated aging, coronary heart disease, and certain cancers. To counteract their harmful effects, introducing antioxidants is recommended. Antioxidants, molecules that prevent the oxidation of other molecules, act as scavengers. The body naturally circulates antioxidants and produces antioxidant enzymes, although their production may decrease with age.

Antioxidants play a pivotal role in health maintenance by donating electrons to interrupt free radical chain reactions. Obtaining antioxidants from whole foods is crucial, as they are generally more effective than supplements. Some supplements may even pose risks, such as an increased cancer risk associated with isolated vitamin A supplements. A well-balanced diet rich in antioxidants from fruits, vegetables, nuts, whole grains, and meats is essential for resisting oxidative stress.

For athletes, antioxidant-infused energy supplements are marketed as performance enhancers, though their specific impact on sports performance remains under investigation. While moderate oxidant production during exercise can be beneficial, excessive levels can interfere with muscle contraction. Antioxidant supplementation may have an ergogenic effect during prolonged or high-intensity exercise, maintaining optimal oxidant levels. However, excessive intake may hinder the body's adaptive responses to exercise.

While the direct impact of antioxidant supplementation on physical sports performance is unclear, it is believed to offer minor health benefits. The recommended approach is obtaining antioxidants naturally through a nutrient-dense diet, with athletes prioritizing antioxidant-rich foods to counteract increased oxidative stress from strenuous exercise.