Oxidative Stress
Fatigue, brain fog, premature aging
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About Oxidative Stress
An imbalance between free radicals and antioxidants in the body
Camu Camu
Verified Supplement
Why it works:
Exceptionally high vitamin C + polyphenols. Camu camu pulp and seed contain very high ascorbic acid plus polyphenols (ellagic-acid derivatives, ellagitannins such as vescalagin/cas...
Instructions:
There’s no standardized medical dose for oxidative stress; recommendations come from clinical trials and general vitamin C safety guidance. The most relevant study-backed ways peop...
Warnings:
Because camu camu is extremely rich in vitamin C and polyphenols, most cautions mirror vitamin C and...
Studies:
Randomized human trial—smokers (oxidative stress model):Inou...
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Moringa
Verified Herb
Why it works:
Rich in antioxidant phytochemicals. Moringa leaves and seeds contain polyphenols (e.g., quercetin, chlorogenic acid), carotenoids, vitamin C, and unique glucosinolates/isothiocyana...
Instructions:
Leaf powder (food form):. • Acceptability study in healthy adults used ~2.4 g (1 tsp) to 7.2 g (3 tsp) daily mixed with food/drinks for 7 weeks. Begin at ~1 tsp/day and increase as...
Warnings:
Pregnancy & breastfeeding: Evidence is insufficient for medicinal-dose use. Traditionally, roots/bar...
Studies:
Human data (limited):Small supplementation studies (capsules...
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TUDCA
Verified Supplement
Why it works:
Chemical chaperone that eases ER stress → downstream antioxidant effects. TUDCA stabilizes protein folding in the endoplasmic reticulum (ER), dampening the unfolded protein respons...
Instructions:
Doses used in clinical studies:. • Insulin resistance (obese adults): 1,750 mg/day (divided) for 4 weeks improved hepatic and skeletal-muscle insulin sensitivity on clamp testing....
Warnings:
Not an approved treatment for “oxidative stress.” In many countries TUDCA is a supplement; quality a...
Studies:
Human (direct or closely related):Metabolic/insulin sensitiv...
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Nobiletin
Verified Herb
Why it works:
Multi-pathway antioxidant + anti-inflammatory actions (cell/animal data, mechanistic reviews):. • Upregulates endogenous antioxidant defenses (Nrf2/ARE axis). Nobiletin increases N...
Instructions:
There’s no approved medical dosing for treating “oxidative stress” itself. What we know comes from food-based or supplement trials aimed at related outcomes:. Mixture of nobiletin...
Warnings:
Not a proven medical treatment for any disease. Human data for “oxidative stress” per se are limited...
Studies:
Human trials (related endpoints; limited but growing):NoT (n...
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Spermidine (Wheat-Germ Extract)
Verified Herb
Why it works:
Autophagy & mitophagy (cellular “cleanup”). Spermidine is a dietary polyamine that induces autophagy and mitophagy, helping remove damaged proteins and mitochondria that are major...
Instructions:
Dose & duration used in RCTs. • 0.9 mg spermidine/day from WGE (≈750 mg extract) for 12 months (6 × 125-mg capsules daily). Primary cognitive endpoint was negative; safety acceptab...
Warnings:
Wheat/gluten allergy or celiac disease: Avoid WGE unless the product is explicitly certified gluten-...
Studies:
Randomized, double-masked RCT (SmartAge, n=100, 12 months, 0...
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Glutathione
Verified Supplement
Why it works:
Core intracellular antioxidant. GSH directly scavenges reactive oxygen/nitrogen species and is the key redox buffer (GSH/GSSG), while also serving as a cofactor for glutathione per...
Instructions:
1) Oral reduced glutathione (capsules/tablets). Doses used in trials:. • 250–1,000 mg/day for 6 months increased body GSH stores in blood cells and mucosa. SpringerLink. • Liposoma...
Warnings:
Asthma / inhaled use: Nebulized glutathione can trigger bronchoconstriction (likely via sulfite form...
Studies:
Oral GSH raises body stores: • Richie et al., 2015 (RCT, 6 m...
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Resveratrol
Verified Supplement
Why it works:
Amplifies your own antioxidant defenses (not just “scavenging ROS”). Resveratrol can activate the Nrf2–ARE pathway, increasing enzymes like HO-1 and NQO1 that counter oxidative dam...
Instructions:
Form & dose used in studies: Most human RCTs have used trans-resveratrol 100–1000 mg/day for 8–12 weeks. Newer work also uses bioavailability-enhanced forms (e.g., liposomal). Exam...
Warnings:
Bleeding risk / drug interactions: Resveratrol has antiplatelet properties and can alter warfarin ph...
Studies:
Meta-analyses / systematic reviews2018 Food & Function (...
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Astaxanthin
Verified Supplement
Why it works:
Potent singlet-oxygen quencher & lipid peroxidation blocker. Astaxanthin is a xanthophyll carotenoid with polar “end caps” that let it span cell membranes; this positioning helps i...
Instructions:
Dose used in human studies for oxidative-stress outcomes: most RCTs used 4–12 mg/day for 8–12 weeks; some disease-specific trials used 10–20 mg/day. Take with a meal that contains...
Warnings:
Regulatory safety limit (EU): EFSA supports ≤ 8 mg/day from supplements (considering total exposure)...
Studies:
Meta-analyses & systematic reviewsNutrients (2021) meta-...
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Vitamin C
Verified Vitamin
Why it works:
Primary water-soluble antioxidant & electron donor. Vitamin C scavenges reactive oxygen species (ROS) and regenerates oxidized vitamin E, helping break lipid peroxidation chain rea...
Instructions:
Dietary approach. • Aim for 5+ servings/day of fruit & veg rich in vitamin C (citrus, kiwi, berries, capsicum/peppers, broccoli). See overview + food sources. Office of Dietary Sup...
Warnings:
Upper limit & GI effects: Don’t exceed 2,000 mg/day (adults) without medical guidance; higher doses...
Studies:
Improvement in oxidative-stress biomarkers (human trials)Smo...
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Spirulina
Verified Supplement
Why it works:
Rich in antioxidant actives. Spirulina is loaded with C-phycocyanin and its chromophore phycocyanobilin (PCB), plus carotenoids and phenolics. These compounds directly scavenge rea...
Instructions:
Forms & dosing used in studies. • Dose: Most human studies used 1–8 g/day of whole spirulina (powder/tablets), typically for 8–12 weeks. A recent RCT in IBS-C used 1 g/day for 12 w...
Warnings:
Contamination risk (most important). Some commercial spirulina products have been found contaminated...
Studies:
Randomized controlled trials (selected):IBS-C (2025, RCT, n=...
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Exercise (aerobic + resistance)
Verified Practice
Why it works:
Redox hormesis: Repeated, moderate exercise produces a small ROS signal that up-regulates your body’s own antioxidant defenses (SOD, catalase, GPx), improves mitochondrial biogenes...
Instructions:
Use standard public-health prescriptions (adapted to your level/conditions) and combine both modes each week.. Weekly targets. • Aerobic: 150–300 min/week moderate or 75–150 min/we...
Warnings:
Acute bouts increase ROS: Expect a transient rise in oxidative stress with hard sessions; the adapta...
Studies:
Syntheses / meta-analysesNetwork meta-analysis (adults with...
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Mindfulness-based programs / CBT
Verified Practice
Why it works:
1) They dampen the stress systems that drive ROS.. Chronic psychological stress activates the HPA axis and sympathetic nervous system, which in turn elevates oxidative stress (ROS/...
Instructions:
A) Mindfulness-Based Programs (MBSR / MBCT). What to do. • Complete an 8-week course with a qualified teacher (group classes, weekly 2–2.5 h + one all-day retreat). Core practices:...
Warnings:
For mindfulness-based programs (MBSR/MBCT):. • Adverse experiences can occur (e.g., transient anxiet...
Studies:
CBT (psychotherapy) → oxidative stress changesRandomized con...
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Turmeric (Curcumin)
Verified Herb
Why it works:
Direct antioxidant + endogenous defense activation. Curcumin can decrease lipid peroxidation (e.g., malondialdehyde, MDA) and increase antioxidant enzymes such as superoxide dismut...
Instructions:
Forms used: standardized curcumin extracts (often “95% curcuminoids”); “enhanced-bioavailability” formulations (e.g., with piperine, phospholipid/nanoparticle/colloid forms). Becau...
Warnings:
Liver injury (rare but documented, higher with “enhanced-absorption” products): Australia’s TGA foun...
Studies:
Systematic reviews/meta-analyses (human RCTs):Nutr Res 2018:...
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Quercetin
Verified Supplement
Why it works:
Direct radical scavenging & metal chelation. Quercetin’s polyphenolic structure donates electrons to neutralize reactive oxygen species (ROS) and can chelate transition metals that...
Instructions:
There’s no official medical dosing guideline for quercetin. What follows reflects common parameters in human studies and pharmacokinetic evidence—always check with your clinician.....
Warnings:
Antiplatelet/“blood-thinning” effect: Quercetin can inhibit platelet activation in experimental and...
Studies:
Systematic reviews & meta-analyses (human):Oxidative-str...
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Ashwagandha
Verified Herb
Why it works:
Rich in withanolides and other phytochemicals that up-regulate antioxidant defenses. Mechanistic reviews describe activation of antioxidant pathways (e.g., dampening NF-κB–mediated...
Instructions:
There is no approved medical dosing for “oxidative stress.” The guidance below reflects how it’s been used in clinical trials and what reputable health agencies summarize.. Form &...
Warnings:
Pregnancy & breastfeeding: Avoid (precautionary). NCCIH. Thyroid disorders or thyroid medication: As...
Studies:
Human trials and reviews most relevant to oxidative stress:T...
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Clove Oil
Verified Essential-oil
Why it works:
Potent antioxidant chemistry (eugenol & polyphenols): Eugenol, the major compound in clove oil, directly scavenges free radicals and reduces lipid peroxidation in cell/animal model...
Instructions:
Best-supported approach (oral, standardized extract—not essential oil):. What form: Standardized clove bud polyphenol extract (sometimes branded Clovinol in studies).. Doses used i...
Warnings:
Do not ingest clove essential oil. Multiple pediatric case reports document acute liver failure, coa...
Studies:
Human trials (oxidative stress–relevant endpoints):Metabolic...
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Oregano Oil
Verified Essential-oil
Why it works:
Rich in antioxidant phenols (carvacrol & thymol). These constituents can directly scavenge free radicals and modulate redox-related pathways tied to inflammation (e.g., Nrf2, NF-κB...
Instructions:
There are three different “oregano” products—don’t mix them up:. 1. Oil of oregano (softgels/liquid extracts). • What it is: usually an extract diluted in a carrier oil (e.g., oliv...
Warnings:
Essential oil ingestion: Generally not recommended; can be irritating or harmful if swallowed withou...
Studies:
Human data (direct redox markers):Randomized trial (n=24 sol...
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Thyme
Verified Herb
Why it works:
Rich in antioxidant phenolics. Thyme contains thymol, carvacrol, rosmarinic acid, flavonoids, and other phenolics that scavenge free radicals and inhibit lipid peroxidation in lab...
Instructions:
Culinary use (safest):. • Cook liberally with fresh or dried thyme. Culinary amounts are considered safe and contribute polyphenols similar to those tested in antioxidant assays. (...
Warnings:
General: Culinary use is widely considered safe; however, reputable monographs emphasize that clinic...
Studies:
Human trials specifically demonstrating improved oxidative-s...
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Green Tea
Herb
Why it works:
Rich in catechins (EGCG is the star): Green tea is packed with catechins—especially epigallocatechin-3-gallate (EGCG)—that directly scavenge reactive oxygen species (ROS), chelate...
Instructions:
Brewed green tea (preferred):. • Aim for 2–5 cups/day as your “therapeutic” range for general antioxidant support. This is the intake most often linked with favorable biomarker or...
Warnings:
Liver injury (mainly with high-dose extracts): Dozens of documented cases link green tea extract to...
Studies:
Systematic reviews & meta-analyses on oxidative stress b...
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Reishi
Verified Supplement
Why it works:
Antioxidant constituents. Reishi contains polysaccharides (β-glucans), triterpenoids (ganoderic acids), phenolics and sterols that show antioxidant and anti-inflammatory actions in...
Instructions:
Forms: capsules/tablets of standardized extract, hot-water extracts (teas), powders, tinctures; products vary widely in polysaccharide/triterpene content. Memorial Sloan Kettering...
Warnings:
Bleeding risk / interactions. MSK warns reishi can increase bleeding risk, especially with anticoagu...
Studies:
Acute antioxidant response in humans: Double-blind, placebo-...
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Tianma Gouteng Yin
Verified Medicine
Why it works:
Targets redox pathways: Studies on the full formula (or close variants) show reductions in ROS and oxidative-stress markers, often via Nrf2/HO-1 and related antioxidant pathways, a...
Instructions:
Typical composition (classical form): Tianma (Gastrodia), Gou Teng (Uncaria), Shi Jue Ming (Haliotis shell), Zhi Zi (Gardenia), Huang Qin (Scutellaria), Du Zhong (Eucommia), Sang J...
Warnings:
Pregnancy: Avoid the classic formula during pregnancy—Yi Mu Cao (Leonurus) in TG-Yin is contraindica...
Studies:
Whole-formula or close-variant studies involving oxidative s...
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Pien Tze Huang
Verified Medicine
Why it works:
Activates Nrf2/ARE antioxidant signaling. In diabetic rodent wound models, PZH (topical or by gavage) sped healing and reduced oxidative stress by activating the Nrf2/ARE pathway,...
Instructions:
The sole manufacturer’s English product manual for PZH Capsules lists:. • Indications: “relieving internal heat… cooling blood… swelling and pain,” including hepatitis and inflamma...
Warnings:
Pregnancy: Contraindicated on the official label. Do not use if pregnant. pzhchina.com. Allergic/dru...
Studies:
Preclinical / mechanisticDiabetic wounds (rats/mice; HUVECs)...
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Xiao Chai Hu Tang
Verified Medicine
Why it works:
Antioxidant activity (lipid peroxidation ↓): In pharmacology studies, Sho-saiko-to and some of its constituent fractions suppressed lipid peroxidation in liver mitochondria/microso...
Instructions:
Standardized extract & dose (Japan/Kampo): For the pharmaceutical Kampo product TSUMURA Sho-saiko-to Extract Granules (TJ-9), the usual adult dose is 7.5 g/day of extract granules,...
Warnings:
Interstitial pneumonitis (rare but serious): Japan’s Ministry of Health issued warnings after report...
Studies:
Human trials specifically proving XCHT “treats oxidative str...
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Yin Chen Hao Tang
Verified Medicine
Why it works:
Activates endogenous antioxidant defenses (Nrf2/HO-1): In obstructive-jaundice models, Yinchenhao Tang (YCHD) promotes Nrf2 nuclear translocation and up-regulates downstream antiox...
Instructions:
Composition (raw-herb equivalents):. • Yin Chen (Artemisia capillaris) 18 g. • Zhi Zi (Gardenia fruit) 6–9 g. • Da Huang (Rhubarb root/rhizome) 6 g. • (These are the standard class...
Warnings:
Because YCHD contains Da Huang (Rheum) and Zhi Zi (Gardenia), pay attention to:. • Pregnancy & breas...
Studies:
Human data (cholestasis-focused):Systematic review/meta-anal...
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Chaga Mushroom
Verified Supplement
Why it works:
Rich in antioxidant constituents. Reviews catalog polysaccharides, phenolics (e.g., hispidin analogues), triterpenoids (e.g., inotodiol), and a melanin complex that show free-radic...
Instructions:
Common consumer forms (informational, not medical advice):. • Tea/decoction (traditional use): Chaga is often simmered in water (a decoction) and consumed as a tea; major centers n...
Warnings:
Kidney risk (oxalates). Multiple case reports link heavy or prolonged chaga intake to oxalate nephro...
Studies:
Human data (limited):Ex vivo human study (IBD patients): Lym...
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Five Stranguries Powder (Wǔ Lén Sǎn)
Verified Medicine
Why it works:
Direct lab signal (limited): A pharmacology review reports that, in neutrophils, ROS production and NADPH oxidase activity triggered by stimulants were reduced by Five Stranguries...
Instructions:
Composition varies by lineage (the name “Five Stranguries Powder” appears in several historical/modern sources with different herb sets). Two common versions:. • Classic “damp-heat...
Warnings:
Herb–drug interactions (esp. with modified versions using Dāng Guī):. • Angelica sinensis (Dāng Guī...
Studies:
For Wǔ Lín Sǎn and oxidative stress specifically:In-vitro ev...
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