Astaxanthin

What is Astaxanthin?

Astaxanthin is a naturally occurring compound known as a carotenoid. Carotenoids are responsible for the vibrant red, orange, and yellow hues found in many plants, fruits, and vegetables. Astaxanthin is found in high concentrations in certain types of marine algae, as well as in some seafood, such as shrimp and salmon.

One of the most unique characteristics of astaxanthin is its powerful antioxidant properties. Antioxidants are compounds that help protect cells from damage caused by harmful molecules called free radicals. Free radicals can cause oxidative stress, which can contribute to chronic diseases and aging. Astaxanthin is reported to be 6,000 times more potent than vitamin C and up to 40 times stronger than other carotenoids, such as beta-carotene and lycopene, in terms of its antioxidant activity.

In addition to its antioxidant effects, astaxanthin has been shown to have various other health benefits. It has been reported to have anti-inflammatory properties, which may help reduce inflammation in the body and alleviate symptoms of conditions such as arthritis. Astaxanthin may also support heart health by reducing oxidative stress, improving blood circulation, and lowering blood pressure and cholesterol levels

What are the benefits of Astaxanthin?

Astaxanthin is a powerful antioxidant that belongs to the class of carotenoids. It is naturally found in certain seafood such as salmon, shrimp, and lobster, as well as in microalgae. This vibrant red pigment has gained significant attention in recent years due to its numerous health benefits. In this article, we will discuss some of the health benefits of astaxanthin and how it can help individuals achieve their health goals.

Cardiovascular Health

Astaxanthin has shown promising results in supporting cardiovascular health. It possesses powerful anti-inflammatory properties that can reduce oxidative stress and the risk of developing heart disease. Studies have found that astaxanthin can improve several markers of cardiovascular health, such as reducing LDL cholesterol levels, preventing the oxidation of LDL cholesterol, and improving blood flow. These benefits make it an excellent supplement for individuals looking to support their cardiovascular health.

Government sources: National Center for Biotechnology Information

Eye Health

Astaxanthin has been shown to protect the eyes from various visual impairments and age-related eye diseases. It acts as a potent antioxidant within the retina, protecting it from oxidative damage caused by free radicals. Astaxanthin can also reduce eye fatigue, improve accommodation flexibility, and enhance visual acuity, making it beneficial for individuals with computer vision syndrome or age-related macular degeneration.

Educational sources:National Institute of Health

Skin Health

Astaxanthin has been widely recognized for its skin health benefits. Its antioxidant properties can help protect the skin from UV-induced damage, reducing the risk of sunburn and premature aging. Astaxanthin also improves skin elasticity, reduces wrinkles, and promotes a more youthful appearance. Additionally, it has been found to reduce inflammation in skin conditions such as acne, eczema, and psoriasis, making it a valuable supplement for individuals seeking healthy and vibrant skin.

Educational sources:The Journal of Nutrition

Joint and Muscle Health

Astaxanthin possesses anti-inflammatory properties that can alleviate joint and muscle pain. It has been shown to reduce inflammation markers and improve physical performance in individuals with exercise-induced muscle damage. Additionally, astaxanthin can improve joint flexibility and reduce oxidative stress in the joints, making it a beneficial supplement for individuals with rheumatoid arthritis or those seeking to support their joint and muscle health.

Government sources: National Center for Biotechnology Information

Brain Health

Astaxanthin has proven to be beneficial for maintaining brain health and cognitive function. Its potent antioxidant properties can protect the brain from oxidative stress and reduce inflammation, which are key factors in age-related cognitive decline and neurodegenerative diseases. Astaxanthin has also been shown to enhance memory, learning, and overall cognitive performance. Individuals looking to support their brain health and maintain optimal cognitive function can consider adding astaxanthin to their daily regimen.

Educational sources:Eye and Brain

Athletic Performance and Recovery

Astaxanthin has gained popularity among athletes due to its potential in improving athletic performance and reducing exercise-induced muscle damage. Its antioxidant properties can enhance muscle endurance, reduce muscle fatigue, and improve exercise performance. Astaxanthin also aids in post-exercise recovery by reducing oxidative stress and inflammation, which can help athletes bounce back faster from intense workouts and reduce muscle soreness.

Educational sources: National Institute of Health

What are the Side-effects of Astaxanthin?

Astaxanthin is a powerful antioxidant that belongs to the carotenoid family. It is naturally found in certain marine plants and animals, particularly in microalgae, salmon, and shrimp. While astaxanthin is generally considered safe for most people, it is important to be aware of its potential side-effects, especially when taking it in supplement form.

Dermal Effects:

Astaxanthin has been reported to exert several beneficial effects on the skin. However, in rare cases, it may cause a mild rash or allergic reaction. If you experience any unusual skin irritation or itching after taking astaxanthin supplements, it is recommended to discontinue use and consult with a healthcare professional.

Gastrointestinal Disturbances:

Sometimes, astaxanthin supplementation can cause digestive complaints such as nausea, stomach cramps, or diarrhea, especially when taken in high doses. These symptoms are usually mild and transient. If you experience persistent or severe gastrointestinal discomfort, it is advised to reduce the dosage or discontinue use.

Hormonal Effects:

Astaxanthin has been found to modulate certain hormone pathways in animal studies. While this may have potential health benefits, it is essential to note that the effects on human hormones are still not well understood. As a precaution, individuals with hormone-sensitive conditions, such as breast or prostate cancer, should consult their healthcare provider before using astaxanthin supplements.

Blood Pressure and Blood Thinning:

Astaxanthin has been studied for its potential cardiovascular benefits, including its ability to lower blood pressure and improve blood lipid profiles. While this is generally positive, individuals who are already taking blood pressure medications or anticoagulants should exercise caution. Astaxanthin may have a mild blood-thinning effect and could interact with certain medications, leading to possible complications. It is advisable to consult a healthcare professional before starting astaxanthin supplementation if you are on any type of cardiovascular medication.

Asthma Symptoms:

There is limited evidence suggesting that astaxanthin may have some potential benefits for individuals with asthma or exercise-induced bronchoconstriction. However, some individuals with a history of asthma or allergies may experience an exacerbation of symptoms when taking astaxanthin supplements. If you have asthma or any respiratory condition, it is crucial to speak with your healthcare provider before using astaxanthin.

What are the various types of Astaxanthin?

Astaxanthin is a powerful antioxidant that belongs to the carotenoid family. This natural pigment is responsible for the vibrant red, pink, and orange colors found in certain marine organisms, such as microalgae, krill, and salmon. Astaxanthin has gained popularity in recent years due to its numerous health benefits, particularly its role in supporting eye health, reducing inflammation, and protecting against oxidative stress.

There are several different sources of astaxanthin, each with its unique characteristics and potential benefits. Let’s explore some of the various types:

1. Natural astaxanthin:

Natural astaxanthin is derived from microalgae, primarily of the Haematococcus pluvialis species. This form of astaxanthin is considered the most bioavailable and potent. It accumulates in the cell walls of microalgae as a protective mechanism against harsh environmental conditions.

Natural astaxanthin supplements are available in capsule or softgel form and are often recommended for their superior antioxidant and anti-inflammatory properties. They are widely used to support cardiovascular health, enhance skin radiance, and promote overall well-being.

2. Synthetic astaxanthin:

Synthetic astaxanthin is produced in a laboratory through chemical synthesis. It is identical to the natural form of astaxanthin in terms of chemical structure but lacks the diversity of other bioactive compounds found in natural sources.

While synthetic astaxanthin is often used in the aquaculture industry to color fish and crustaceans, it is not commonly found in dietary supplements intended for human consumption. The focus in human health remains on natural astaxanthin due to its superior quality.

3. Astaxanthin from krill oil:

Krill oil is obtained from tiny shrimp-like marine creatures known as Antarctic krill. These small crustaceans are a rich natural source of astaxanthin, along with omega-3 fatty acids, phospholipids, and other beneficial compounds.

Supplements containing astaxanthin derived from krill oil offer a dual-action approach to health. The astaxanthin acts as a potent antioxidant, while the omega-3 fatty acids support heart health, joint health, and brain function. This combination makes krill oil a popular choice for individuals seeking both astaxanthin and omega-3 supplementation.

4. Astaxanthin from salmon:

Salmon is renowned for its vibrant pink flesh, which is a result of the astaxanthin content. Wild-caught salmon obtain astaxanthin from their natural diet, which includes feeding on marine organisms that contain the pigment.

Sources of astaxanthin from salmon include both wild-caught salmon consumption and astaxanthin supplements derived from the fish. These supplements often contain a concentrated dose of astaxanthin and are an excellent option for individuals who prefer naturally sourced astaxanthin.

5. Astaxanthin from other sources:

Astaxanthin can also be found in other marine organisms, such as shrimp, lobster, and crab, though in smaller amounts compared to microalgae, krill, and salmon. While these sources may not provide as high a concentration of astaxanthin, they still contribute to the overall dietary intake of this beneficial antioxidant.

How does Astaxanthin work?

Astaxanthin is a potent antioxidant that has gained popularity in recent years for its numerous health benefits. But how exactly does astaxanthin work in the body? Let me break it down for you.

Astaxanthin belongs to a group of pigments called carotenoids, which are naturally found in various organisms such as algae, plants, and animals. It is a red-orange pigment that gives salmon, shrimp, and lobster their vibrant color.

Powerful Antioxidant: Astaxanthin is an exceptionally potent antioxidant, meaning it helps protect your cells from damage caused by harmful molecules called free radicals. Free radicals are unstable molecules that can cause oxidative stress and contribute to chronic diseases like heart disease, cancer, and aging. Astaxanthin has been shown to neutralize free radicals more effectively than other antioxidants like vitamin C and vitamin E.

Crosses Cell Membranes: One unique feature of astaxanthin is its ability to cross cell membranes, including the blood-brain barrier and the blood-retinal barrier. This means it can protect cells throughout your body, including those in your brain and eyes, from oxidative damage.

Anti-Inflammatory Properties: Chronic inflammation is a leading cause of many diseases, including arthritis, diabetes, and heart disease. Astaxanthin helps reduce inflammation by inhibiting the expression of pro-inflammatory markers and enzymes. This can help improve symptoms in inflammatory conditions and support overall health.

UV Protection: Sun exposure can damage your skin and lead to premature aging and skin cancer. Astaxanthin has been shown to have a protective effect against UV radiation by quenching free radicals generated by sun exposure. It can also reduce DNA damage caused by UV rays and support the health of your skin.

Eye Health: Your eyes are vulnerable to oxidative damage, especially from blue light emitted by electronic devices. Astaxanthin accumulates in the retina, the light-sensitive tissue at the back of your eye, and neutralizes free radicals. This can help protect against age-related macular degeneration (AMD) and other eye conditions.

Exercise Performance: Astaxanthin has been shown to enhance exercise performance by reducing muscle damage, inflammation, and oxidative stress. It improves endurance, strength, and recovery in athletes, making it a popular supplement in the sports nutrition field.

Cardiovascular Health: Astaxanthin supports heart health by reducing inflammation, oxidative stress, and LDL cholesterol oxidation. It helps improve blood flow, reduce blood pressure, and prevent the formation of blood clots, reducing the risk of heart disease.

Recommended dosage of Astaxanthin

As a registered dietitian, I often get questions about the recommended dosage of astaxanthin. Astaxanthin is a powerful antioxidant known for its numerous health benefits, including supporting eye health, improving skin condition, and reducing inflammation. While there isn’t a specific recommended daily allowance (RDA) for astaxanthin, deciding on the dosage depends on several factors, including age, gender, needs, and health goals.

General Recommendations

For most healthy adults, a daily dosage of 4-12 milligrams of astaxanthin is considered safe and effective. It’s worth mentioning that astaxanthin is a fat-soluble compound, meaning it is better absorbed when consumed with dietary fat. Therefore, it is recommended to take astaxanthin with a meal or include a source of healthy fat in your daily intake for optimal absorption.

Astaxanthin for Athletes and Active Individuals

Athletes and individuals who engage in regular physical activity may benefit from a slightly higher dosage of astaxanthin. Research suggests that a daily intake of 12-24 milligrams may help enhance endurance, reduce muscle damage, and improve exercise performance. However, it is crucial to note that these higher doses should be taken under the guidance of a healthcare professional.

Astaxanthin for Eye Health

Astaxanthin has shown promising effects in supporting eye health, particularly in reducing eye fatigue and improving visual acuity. Studies have used dosages ranging from 6-12 milligrams per day to achieve significant improvements. Therefore, individuals who are concerned about their eye health may consider a daily dosage within this range.

Astaxanthin for Skin Health

When it comes to skin health, astaxanthin’s antioxidant properties can help protect against UV damage, improve skin elasticity, and reduce the appearance of wrinkles. A daily dose of 4-8 milligrams has been shown to be effective in various studies. Additionally, combining astaxanthin with other antioxidants like vitamins C and E may further enhance its benefits for the skin.

Special Considerations

Children, pregnant women, and individuals with certain medical conditions should always consult with a healthcare professional before starting any new supplement regimen. While astaxanthin is generally considered safe, it is crucial to consider individual needs and circumstances to determine the appropriate dosage.

Natural and Food Sources of Astaxanthin

One of the richest sources of astaxanthin is microalgae, particularly Haematococcus pluvialis. This microalgae is consumed by marine animals such as salmon, shrimp, and krill, which gives them their characteristic pink color. Consequently, these marine animals are excellent sources of astaxanthin. Wild salmon, in particular, contains high levels of this antioxidant.

Other seafood options that provide astaxanthin include lobster, crab, and trout. Shrimp and crayfish also contain modest levels of astaxanthin. Additionally, certain types of fish roe, such as salmon and trout roe, are known for their astaxanthin content.

In addition to seafood, astaxanthin can be obtained from various plant sources. Red fruits and vegetables such as tomatoes, red peppers, and watermelon are known to contain astaxanthin. Papaya, pumpkin, and persimmons are also sources of this antioxidant. Interestingly, flamingos, a bright pink bird, acquire astaxanthin from their diet of algae and crustaceans, giving them their distinctive color.

Frequently Asked Question on Astaxanthin

What is astaxanthin?

Astaxanthin is a naturally occurring pigment that belongs to the carotenoid family. It is responsible for the vibrant red color found in certain foods, such as salmon, shrimp, and krill. Astaxanthin is also produced by microalgae that serve as a primary source for aquatic organisms. This potent antioxidant has multiple benefits for human health.

How can I incorporate astaxanthin into my diet?

Astaxanthin is available in various forms, including capsules, soft gels, and powders. The most common way to supplement with astaxanthin is by taking it as a dietary supplement. Follow the manufacturer’s instructions for the appropriate dosage. Alternatively, you can consume foods rich in astaxanthin, such as wild salmon, shrimp, crab, lobster, and certain types of algae.

Are there any side effects of astaxanthin?

Astaxanthin is generally considered safe for most people when taken at recommended dosages. Some individuals may experience mild side effects, such as an orange tint to the skin or stool. These effects are harmless and temporary. However, it is essential to consult with a healthcare professional before starting any new supplementation.

Can astaxanthin be taken with other medications?

As with any dietary supplement, it is crucial to consult with a healthcare professional before taking astaxanthin, especially if you are currently on any medications. Although there are no known interactions, it is best to ensure safety and discuss potential effects on any specific medications you may be taking.

Can pregnant or breastfeeding women take astaxanthin?

Pregnant or breastfeeding women should always consult their healthcare provider before starting any new supplements, including astaxanthin. While astaxanthin is generally considered safe, it is essential to ensure the well-being of both the mother and the baby.

Can astaxanthin replace a healthy diet?

No, astaxanthin is not a replacement for a healthy diet. While it offers numerous benefits, it is important to maintain a balanced and varied diet that includes a wide array of fruits, vegetables, whole grains, lean proteins, and other nutritious foods. Astaxanthin supplements should be considered as an addition to a healthy lifestyle, rather than a substitute for proper nutrition.

Can astaxanthin be beneficial for aging skin?

Astaxanthin is often linked to improved skin health and is believed to help combat visible signs of aging. Its potent antioxidant properties may help reduce wrinkles, improve skin elasticity, and provide protection against UV damage. However, individual results can vary, and it is important to consider other key factors for skin health, such as sun protection, hydration, and overall lifestyle habits.

Can astaxanthin improve exercise performance?

Astaxanthin has been shown to have potential benefits in enhancing exercise performance and reducing exercise-induced fatigue. It may help improve endurance and aid in muscle recovery. However, it is essential to remember that individual responses to astaxanthin supplementation can vary, and it is not a magic solution. Consistency in training, proper nutrition, and adequate rest are also crucial for optimizing exercise performance.

Are there any age restrictions for taking astaxanthin?

There are generally no specific age restrictions associated with astaxanthin supplementation. However, it is important to consult with a healthcare professional before giving any dietary supplement to children or individuals with underlying medical conditions, as they may require individual considerations and dosage adjustments.

Dt. Stacy Gulbin

RD, M.Ed., MS

Dietitian

Stacy has been a registered dietitian since 2010, She is currently working as an author, and clinical dietitian at Zotezo. She has experience in various fields of nutrition including research, fitness, medical weight loss, long-term care, rehab, and bariatrics. She has also been contributing to various online entities since 2011 including Examiner.com, Livestrong, and Cdiabetes.com