Oxidative stress, the invisible accelerator of your aging
Summary
Oxidative stress, what exactly is it? Most importantly, don't think it's something vague. Oxidative stress happens under your skin while you live, breathe, work and sleep. And it's largely reversible. Do you recognize the signs? Then with our tips you can combat oxidative stress and aging.
| No time to read everything? Oxidative stress damages your cells from the age of 20. A complex of antioxidants in physiological doses (such as Detox Boost) plus a healthy lifestyle, that's the basis. Want the full picture? Read on. |
Do you recognize these signs of oxidative stress?
Oxidative stress symptoms are sometimes unclear, but they can have a big impact on your daily life. Because oxidative damage builds up gradually, you often don't notice the signs immediately. Many people think they are suffering from stress, lack of sleep, or busyness, while at the cellular level there is much more going on.
Your body gives small warnings; signs that can be visible in your skin, but also palpable in your energy, concentration, and recovery ability. It's usually not one clear symptom but a combination of complaints that persist longer. By taking these signals seriously, you can intervene more quickly. Here are some signs that may indicate oxidative stress:
-
Fatigue that doesn't go away despite sufficient sleep
-
Dull skin, first fine lines before your 35th birthday
-
Brain fog, concentration problems
-
Slower recovery after exercising
-
Increased susceptibility to colds
-
Unexplained joint pain
What connects all these complaints? A process that silently wears out your cells.
What is oxidative stress?
Oxidative stress is a disturbance of the balance between free radicals, also called reactive oxygen species or ROS, and antioxidants in your body. When the amount of ROS becomes too large, they can damage cells, proteins, fats, and even DNA. This process is associated with an accelerated aging process and with various chronic diseases.
On the WHO website you will find a lot of information about aging and health. You can compare oxidative stress to a kind of 'internal rust'. It is a gradual process that is not visible on the outside but can cause damage at the cellular level. Free radicals arise from external factors such as UV radiation and air pollution, and also during normal metabolic processes, where molecules can temporarily lose or gain electrons. (study by Sies H. (2017) on oxidative stress)
Especially the mitochondria naturally produce ROS (reactive oxygen species) when they generate energy. This is normal in itself and even functional: in limited quantities, these molecules play a role in signal transduction and defense. The problem arises when the production of free radicals increases or when the antioxidant system cannot compensate enough. Then the cellular balance is disturbed and oxidative damage can slowly accumulate, often without immediate or clear symptoms. (study by Pizzino G. et al. (2017) "Oxidative Stress: Harms and Benefits for Human Health")
Mitochondria: your cell energy runs out
Mitochondria are often called 'the energy factories of your cells'. They produce (Adenosine Triphosphate) ATP, the body's most important universal energy carrier. It is the fuel you need for concentration, muscle function, recovery, and your general vitality. During this process, ROS are also naturally produced. Some of this is produced during oxidative phosphorylation in the electron transport chain, where electrons are transferred to release energy. Normally, your body can sufficiently neutralize these reactive substances, but when this balance is disturbed, the oxidative load can increase.
When oxidative stress increases, these ROS can damage the mitochondria themselves. This reduces the efficiency of energy production, while at the same time more free radicals are released again. This creates a vicious circle: damaged mitochondria produce less energy and can contribute to additional oxidative stress. (Halliwell B. & Gutteridge JMC (2022). “Free Radicals in Biology and Medicine.”)
This helps explain why some people experience fatigue or reduced resilience. So, it's not simply a matter of 'too little energy'. There is a disturbance at the cellular level that affects several systems simultaneously. Especially with chronic stress, sleep deprivation or overexertion, mitochondrial pressure can further increase.
The skin: visible consequencesThe skin is often where oxidative stress first becomes visible. ROS can accelerate the breakdown of collagen by activating enzymes called matrix metalloproteinases or MMPs. These enzymes break down connective tissue, causing the skin to gradually lose firmness and elasticity. At the same time, glycation processes can also increase, where sugars bind to proteins and form so-called AGEs (advanced glycation end products). Glycation is also known as the 'sugaring' of your body. It makes collagen stiffer and less functional. The result can become visible on your skin as fine lines, a duller complexion, pigment spots, and a less even skin texture. Do you want to combat skin aging? Then don't just reach for skin creams, but also consider the causes. Various factors can increase oxidative stress from within, such as UV radiation, smoking, lack of sleep, and sugary foods. (Tian et al. (2023). "An insight between modern diet and health.") |
 |
The brain: less visible, equally profound
Your brain is also susceptible to oxidative stress. Although it makes up only a small part of your body weight, it consumes 20% of the available oxygen. This high energy demand makes brain tissue vulnerable to oxidative damage, especially because nerve cells are highly dependent on properly functioning mitochondria. In daily life, this can subtly manifest as 'brain fog', concentration problems, or mental fatigue. Scientific studies (such as this 2024 study by Dhapola et al.) also link oxidative stress to various neurodegenerative diseases, including Alzheimer's and Parkinson's. This does not mean that oxidative stress itself causes such diseases, but it is likely one of the biological processes that can contribute to them. This is precisely why it is important to take signals of prolonged oxidative stress seriously at an early stage.
What causes oxidative stress? The modern triggers
Oxidative stress rarely arises from a single cause. It is usually a combination of external stimuli and internal processes. Together, they increase the production of free radicals or put your antioxidant system under pressure. Some factors are clearly visible, such as sun exposure or smoking. Others work more subtly, for example through chronic stress, lack of sleep or low-grade inflammation. It is precisely this accumulation that makes it complex: even if you live healthily, you can build up oxidative stress.
External factors
UV radiation is one of the largest sources of oxidative stress. Also, air pollution and particulate matter can intensify ROS formation and inflammatory reactions.
Smoking and excessive alcohol consumption (more than 14 glasses per week for women or more than 21 glasses for men) further increase the oxidative load, as does exposure to pesticides, solvents or other chemical irritants.
In addition, blue light can also be a possible additional stressor for the skin, especially in combination with other harmful environmental factors.
Internal factors
Chronic stress can contribute to increased oxidative pressure. You can reduce your cortisol through relaxation, sufficient sleep and recovery moments, possibly combined with cortisol-lowering supplements.
Also, lack of sleep, highly processed foods rich in sugars and trans fats, and intensive exercise without sufficient recovery can disrupt the balance. In addition, low-grade inflammatory processes can fuel the production of free radicals. In some women, hormonal fluctuations also play a role, especially during perimenopause or menopause.
 |
The gut-skin-aging axis: the forgotten linkThe link between the gut, skin, and aging is often underestimated, but is receiving increasing attention in scientific research (Jang et al. 2024). This connection is also known as the gut-skin-aging axis. The idea is that a disturbed gut microbiome, in addition to its influence on your digestion, also impacts inflammation, barrier function, and oxidative stress elsewhere in the body. |
When the gut barrier functions less effectively, it's referred to as a ‘leaky gut’. Undesirable substances can then more easily come into contact with the immune system. This can fuel systemic, low-grade inflammation, and precisely this inflammatory activity is associated with increased formation of reactive oxygen species. This creates an environment where oxidative stress quickly increases. For example, you might experience a bloated belly. With the Gut Repair Day & Night supplements, you can support your digestion and gut comfort.
Chronic inflammation and oxidative stress can exacerbate processes also involved in skin aging. These include barrier damage, collagen breakdown, and slower cell renewal. In research (such as this study by Woo & Kim from 2024), this is sometimes linked to 'inflammaging': a state of persistent, mild inflammation associated with aging. Gut health is not the only key, but it plays a broader role in keeping your skin and body resilient.
How do you measure oxidative stress? (Spoiler: it's difficult)
Many people ask: how can I measure oxidative stress? The honest answer is that a reliable, widely available test does not exist for most people. In Belgium and the Netherlands, it is not a routine measurement at the general practitioner's.
In research, biomarkers are used, such as MDA for fat oxidation, 8-OHdG for oxidative DNA damage, and F2-isoprostanes as markers of lipid peroxidation. These tests require specialized analyses and are mainly used in a research or laboratory context. In addition, there is also a commercial d-ROMs test, which is offered by some doctors or practices, but which is not yet a standard part of regular care.
Therefore, in practice, it is often more useful not to blindly focus on one number. It is better to look at it more broadly: your symptoms, your lifestyle, and your risk factors.
What diseases are associated with oxidative stress?
Oxidative stress is associated with various conditions in the scientific literature (for example, by Ho & Shirakawa, 2022). It is important to formulate this connection cautiously: it is usually a biological mechanism that can contribute to damage, inflammation, or accelerated wear, not a single direct cause. Some frequently mentioned associations are:
-
Cardiovascular diseases: oxidative stress can promote vascular damage and oxidation of LDL, processes associated with atherosclerosis. (Peoples et al., 2019)
-
Type 2 diabetes and insulin resistance: increased oxidative stress is associated with inflammation, glycation, and less efficient glucose regulation (Tian et al., 2023).
-
Neurodegenerative diseases: in conditions such as Alzheimer's and Parkinson's, oxidative stress is seen as a potentially contributing process to neuronal damage. (Dhapola et al., 2024)
-
Some forms of cancer: prolonged oxidative DNA damage is sometimes associated with a higher risk of mutations, although this is never the sole factor. (Reuter et al., 2011. “Oxidative stress, inflammation, and cancer: How are they linked?”)
-
Rheumatoid arthritis: oxidative stress can amplify inflammatory processes and thus contribute to tissue damage in joints. (Kupczyk, Daria et al., 2025)
-
Chronic fatigue: disrupted energy metabolism and mitochondrial stress are regularly investigated as a possible link. (Syed et al., 2025)
-
Accelerated skin aging: ROS can intensify collagen breakdown, pigment changes, and barrier damage. (Guo et al., 2023)
Oxidative stress is one of many factors, not the sole cause of certain medical problems. If you have symptoms or suspect a condition, seek medical advice from your doctor.
Reducing oxidative stress: what really works
If you want to reduce oxidative stress, don't look for a single miracle cure. In practice, it's about a combination of diet, lifestyle and possibly targeted supplements. These three pillars reinforce each other. If preventing skin aging is also a motivation, it is smart not to just look at your skin. Also pay attention to what happens internally in terms of recovery, inflammation and anti-oxidative protection.
Getting antioxidants from food works best as a complete picture. Your body uses different antioxidants together, not one substance on its own. Therefore, a varied diet with colourful vegetables, fruits, herbs, nuts and healthy fats is more useful than focusing on a 'superfood'. This way you can reduce oxidative stress and at the same time work on recovery, a healthy skin barrier and energy production. In addition, your body relies on endogenous enzymes such as superoxide dismutase (SOD) and catalase to neutralise free radicals. Nutrients such as ascorbic acid help to better protect vulnerable structures such as the cell membrane.
Useful scientific literature on this topic includes the EFSA report (the European Food Safety Authority). EFSA confirms the effect of vitamin C, vitamin E and selenium as antioxidants. The Dutch RIVM also published an interesting study on oxidative stress, antioxidants and health. See also the NIH ODS factsheets on vitamin C, vitamin E, selenium and glutathione.
Lifestyle: impactful adjustments
Your lifestyle also makes a big difference. During your sleep, crucial recovery processes take place, including DNA repair and regulation of inflammatory pathways. Sufficient sleep is therefore a basic requirement if you want to reduce oxidative stress. Do you have trouble sleeping well? A natural supplement like Deep Sleep can help.
Exercise is also part of a healthy lifestyle. Moderate, regular physical activity supports your mitochondria and antioxidant system, while overtraining can actually cause additional oxidative stress.
Stress management is just as important: breathing, meditation, or time in nature can help you better regulate your stress response. Additionally, quitting smoking and limiting alcohol remain two steps with a big impact. If you want to prevent skin aging? Then daily UV protection is also essential. Sunlight is one of the most powerful external sources of oxidative damage in the skin, so a good SPF is a fundamental part of a preventive approach.
When supplements are useful
Supplements can be useful as a supplement, but they never replace the basics: varied nutrition and a healthy lifestyle. In general, a balanced complex with multiple antioxidants in physiological doses is often more logical than an isolated megadose. More is not automatically better.
Some studies in specific groups even show risks with high doses of individual antioxidants. For example, in 2012, the European Food Safety Authority warned in a statement that long-term supplementation with high doses (>15 mg) of beta-carotene can be problematic for heavy smokers, and an ATBC study found a higher incidence of lung cancer in male smokers with 20 mg of beta-carotene per day. High isolated doses of vitamin A or E can also pose risks. Therefore, opt for synergy, realistic dosages, and professional advice when considering supplements.
Insentials' Detox Boost contains the unique Lipoglutathox™ blend, including the body's own antioxidant glutathione and milk thistle.
Insentials' Smart Collagen contains a high dose of highly absorbable liquid collagen and 100% of the reference intake for vitamin C, which helps protect against oxidative stress.*
Oxidative stress is a biological process that influences your energy, skin, and aging. So make sure you recognize the signs in time, avoid triggers like stress and UV damage, and build your protection through a healthy diet and lifestyle.
If you want extra support, Smart Collagen Shot or Detox Boost supplements can also be a good addition.
About the author:
Amandine De Paepe is CEO and Founder of Insentials. She is a nutritional scientist and orthomolecular nutritionist, trained at Wageningen University in the Netherlands. From her personal story grew her passion to help people make conscious choices about nutrients and lifestyle.
* vitamin C helps protect against oxidative stress
