Trying to understand main times free radicals are active...

[cosmic]

As far as I understand it:-

Free radicalls are bad, they are oxigen molecules missing an election so they steal one from whatever is near by. Starting a kind a chain reaction damaging cells in all kinds of ways.
Anti-oxidants because they will give (or is it share?) an electron to the free radicals nutralising them (hopfully) before they have caused damage.

So as far as I can tell it's important to keep a pretty high level of antioxidants floating around in the blood at any one time.

But some times free radical production must be higher than others.
I want to identify these times, and how long it takes for digested antioxidants from supplements or natural sources, to get into the blood and ready to counteract the free radicals.

I'm guessing free radicals are at a high at times of intensive expercise and when digesting food.
Is this right?

So how long before each meal or spout of exercise is it best to consume some antioxidants? And how many are suitable?



Lyle

[kbgirl]

I think you're right on about free radicals being high after eating and intense exercise.

As for when to take antioxidants - I haven't heard anything definitive, but I know the compounds have a very short life in the body, so I think it would be good to replenish them at least twice a day (if using supplements) or to have a quality antioxidant food source at every meal.

[Captain]

I've heard that, not only eating and exercise, but environmental pollutants (cigarette smoke, pollution, radiation, insecticides & herbicides) and just plain old stress can give rise to free radical production.

[davidlkern]

Cosmic- great questions.

Some oxygen free radicals are essential for cell signaling, immune function and other healthy processes. Like many things, it's the excess that's dangerous. When you have an imbalance of free radical activity- one that overwhelms the body's natural antioxidant defenses- you have oxidative stress. Cells and tissues are stressed and damaged due to the overload.

Some opponents of intelligent medicine (prevention, nutrition) argue that since some free radical activity is necessary, antioxidants are bad for you. This is nonsense. You can never take anough antioxidants to totally quench all free radical activity in the body. What you are trying to do is to help the body quench the excess free radical activity- oxidative stress- that damages cells, tissue and DNA. (Yes, you can protect your DNA with certain antioxidants, especially polyphenols from apples, wine and tea. I find this astounding.)

Here's an example of how free radicals can kill you in a hurry. Acetaminophen generates free radicals as part of its pain relieving ability. But too much acetaminophen, or low levels of the natural antioxidant glutathione, creates oxidative stress in the liver. Oxidative stress damages liver tissue and cells. Enough acetaminophen causes uncontrolled free radical damage, liver failure, and death. Acetaminophen poisoning is the number one cause of liver failure in the USA. This is an example of people literally dying from free radicals. It happens every day.

The antidote to acetaminophen poisoning is N-acetyl-cysteine, an antioxidant. Some argue that acetaminophen is dangerous and produces free radical damage even at low levels. I agree. I don't use it. I don't let my grandchildren go near it either. I do take N-acetyl-cysteine. It raises glutathione levels in the liver. So do crucifers, lipoic acid, and sulfur compounds. Broccoli sprouts are among the best dietary promoters of glutathione.

One of the world's leading authorities on antioxidants and free radical biochemistry, Lester Packer, Ph.D., agrees with you about the importance of timing. In his excellent book The Antioxidant Miracle, Dr Packer says, "Even if you take antioxidants, you're probably not taking the right ones, at the right times, in the right combinations."

It's important to understand the active life of the antioxidant in the body, and the times at which you need more. Water soluble antioxidants like vitamin C, resveratrol, and my favorite Apple Poly, have a fairly short half-life. You need to take more every 2 to 4 hours, ideally. Other fat soluble antioxidants (vitamin E, vitamin D, quercetin) are active much longer and can be taken daily. I take melatonin at night, an excellent hydroxyl radical scavenger. You want melatonin only at night, in harmony with the body's natural diurnal/nocturnal cycles.

And speaking of natural... if any antioxidants are harmful, it's synthetic ones. Just say no. Seek vitamins and minerals in whole, natural forms, ideally in or with nutrient-rich foods. Start eating much more of the most powerful antioxidants we have- natural plant polyphenols. These are proven much more potent and important to human health than any vitamin, including C and E. If you want real antioxidant protection, step up to polyphenol-rich foods and supplements.

When your body is stressed from infection, injury, drugs or other toxins, you need more antioxidants, especially polyphenols, which have been shown to improve T-cell function, and partially neutralize such toxins as cholera, shiga toxin, and even anthrax. Digestion creates higher free radical loads, and it's an excellent idea to take antioxidants with meals for this reason- to neutralize formation of toxic by-products of digestion. Dr. Kanner in Israel has done excellent research in this area: http://www.fasebj.org/cgi/content/abstract/22/1/41

While it's clear that strenuous exercise also increases free radical activity, the body compensates for this in ways that are yet to be well explained, at least to me. Exercise clearly promotes health and longevity. Perhaps someone else here has a better answer? Exercise is now known to lengthen telomeres on the ends of DNA strands, a pro-longevity effect. The body must be compensating for the additional free radical load. I wait to see more convincing science in this area.

That said, it makes sense to pre-treat with antioxidants, especially polyphenols, prior to exercise. Consider that the Japanese have found that polyphenols limit damage and help preserve organ tissue viability in transit (for organ transplant). If polyphenols help preserve your organs outside the body, what do you think they're doing inside the body? Exactly.

David L. Kern
Apple Poly LLC
http://www.applepoly.com

[filisili50]

This post is really nice. My view is not only eating and exercise but there are so many environment pollutants. Like smoke, radiation, herbicides, cigarette, pollution, insecticides & herbicides.

[aenasmith]

I think pollutants are also the reason for incrementing the free radicals as the food and exercise do. Some oxygen free radicals are really needed for signalling the cells and other healthy processes.