What is astaxanthin? Effects & side effects
Astaxanthin is a powerful carotenoid that can help protect your skin from wrinkles and other signs of aging. In this article, we will discuss the effects of astaxanthin, possible side effects, and benefits. In short, what is astaxanthin?
Perhaps you have already heard of carotenoids and the antioxidants beta-carotene, lycopene, zeaxanthin, lutein, and canthaxanthin. But have you also heard of astaxanthin? Or is astaxanthin nonsense?
As one of the most powerful carotenoids and antioxidants found in nature, astaxanthin is good for many aspects of health, from reducing wrinkles to improving your workout routine.
This powerful pigment gives certain types of seafood a red-orange hue and has been shown to support healthy vision, promote brain and heart health, and even increase male fertility.
According to fans and some experts, astaxanthin is the best of all, and it is also easy to incorporate into your diet and can be found quickly in a wide range of nutritious whole food sources.
So let's explore more about astaxanthin and discover why people buy it.
What is astaxanthin?
Astaxanthin (sometimes also called astaxanthin) is a type of carotenoid, a natural pigment found in a variety of foods. This beneficial pigment imparts its vibrant red-orange color to foods like krill, algae, salmon, and lobster. You can also find it in supplement form, and it is also approved for use as a food coloring in animal and fish feed.
This carotenoid is often found in chlorophyta, a group of green algae. Some of the best sources of astaxanthin include haematococcus pluvialis and the yeasts phaffia rhodozyma and xanthophyllomyces dendrorhous.
Research shows that astaxanthin is one of the most powerful antioxidants in nature. It has even been shown that its ability to fight free radicals is much greater than vitamin C, vitamin E, and beta-carotene.
Astaxanthin effect
In the body, the antioxidant astaxanthin could help protect you against certain types of chronic diseases, counteract skin aging, and potentially alleviate inflammation.
Although human studies are limited, current research suggests that astaxanthin's action is good for brain and heart health, endurance, energy levels, and even fertility.
The best effect is when astaxanthin is 'esterified', which is the natural form when astaxanthin biosynthesis occurs in microalgae, as shown in animal studies.
What does astaxanthin do to your body?
Astaxanthin is said to be a powerful antioxidant that can potentially do positive things for your body. Research has shown that it may have positive effects on brain health, such as maintaining cognitive function and supporting neuronal health.
For the heart, there is evidence that astaxanthin can help manage inflammation levels and oxidative stress, two factors often associated with heart disease. Regarding skin health, research suggests that astaxanthin may contribute to improved skin texture.
There are also studies suggesting that astaxanthin may be beneficial for the immune system by influencing inflammatory responses and supporting overall immunity. Furthermore, there is some evidence that astaxanthin can be useful in improving exercise performance and promoting male fertility.
Below, we list the 8 most important potential benefits of astaxanthin for you.
Astaxanthin contributes to better skin texture.
1. Improves brain health
As you age, the risk of developing neurodegenerative diseases such as Alzheimer's or Parkinson's increases. These conditions, characterized by the progressive loss of neurons in the brain, can lead to symptoms such as memory loss, confusion, tremors, agitation, and anxiety.
Much new research has shown that astaxanthin benefits brain health by preserving cognitive function. For example, in a 2016 animal study, astaxanthin supplementation increased the formation of new brain cells and improved spatial memory in mice.
A review published in GeroScience also noted that astaxanthin's neuroprotective properties may be due to its ability to reduce oxidative stress and inflammation.
Coconut oil, avocados, walnuts, and beets are examples of other brain foods that boost focus and memory.
2. Protects your heart
Heart disease is the leading cause of death and a major global concern. While there are many possible causes of heart disease, oxidative stress and inflammation are believed to be central more often than not.
According to a review from Australia, there have been at least eight clinical studies that measured the effects of astaxanthin and showed that astaxanthin supplementation can lower markers of both inflammation and oxidative stress. Another review, published in the journal Marine Drugs, suggested that astaxanthin could protect against atherosclerosis, which is the buildup of fat and cholesterol in the arteries.
Of course, a healthy diet including astaxanthin is just one piece of the puzzle. Minimizing your stress levels, getting enough exercise, and avoiding highly processed foods are also important factors to keep your heart in top shape.
3. Helps skin health
In addition to boosting brain and heart health, astaxanthin may also be good for your skin health. Studies show it can improve the overall appearance of the skin and treat certain skin conditions.
A 2009 study showed that a combination of oral supplementation and topical application of astaxanthin improved wrinkles, age spots, skin texture, and skin moisture levels. A animal study published in PLoS One also showed that astaxanthin was able to significantly improve the symptoms of atopic dermatitis in mice.
Furthermore, astaxanthin protects against UV-induced skin deterioration and helps maintain healthy skin in healthy individuals, according to a randomized, double-blind, placebo-controlled study in healthy study participants.
For best results, use astaxanthin in combination with a natural skincare routine, including other ingredients such as tea tree oil, apple cider vinegar, and shea butter.
Astaxanthin helps maintain healthy skin.
4. Reduces inflammation and improves immunity
Inflammation is an important part of the body's immune response. Chronic inflammation, however, can contribute to conditions such as diabetes, cancer, and heart disease.
Many studies have shown that astaxanthin can reduce inflammatory markers in the body. This can have far-reaching benefits and even reduce the risk of certain types of chronic diseases.
Astaxanthin not only works to dampen inflammation throughout the body but also to improve immunity. A randomized, controlled study from 2010 showed that astaxanthin supplementation increased subjects' immune response while also reducing oxidative stress, including a specific marker of DNA damage that could potentially lead to disease in later life.
Other antioxidant-rich foods that can help alleviate inflammation and ward off disease include:
- Ginger
- Turmeric
- Blueberries
- Dark chocolate
5. Improves your workout
Whether you want to boost your workout routine or improve your energy levels at the gym, an extra dose of astaxanthin can help. Studies show that it can have multiple beneficial effects when it comes to improving your exercise performance and preventing injuries.
6. Increases male fertility
It is estimated that infertility affects about 15 percent of couples worldwide, with male infertility playing a role in 50 percent of cases. Hormonal imbalances, ejaculation problems, and varicocele, or the swelling of veins in the scrotum, are all common causes of male infertility.
Promising research has shown that astaxanthin promotes male fertility and can help improve sperm quality. A small study, conducted at the University Hospital of Ghent, showed that astaxanthin improved sperm movement and increased the ability of sperm to fertilize eggs.
Furthermore, men treated with astaxanthin achieved a higher pregnancy rate compared to a placebo group.
7. Supports healthy vision
Eye problems such as macular degeneration and cataracts are common problems with aging. These conditions can cause a wide range of symptoms, ranging from blurred vision to complete loss of sight.
So, what does astaxanthin do for your eyes? Fortunately, several studies have shown that astaxanthin can improve eye health and help maintain 20/20 vision.
A 2008 animal study showed that astaxanthin helped protect retinal cells from oxidative damage. Another study with 48 adults who complained of eye strain found that a supplement with various nutrients, including astaxanthin, helped reduce symptoms of eye fatigue.
In addition to astaxanthin, other important eye vitamins include lutein, zinc, vitamin A, and zeaxanthin.
8. Improves cognitive function
Many antioxidants have a reputation for improving cognition, which is not so surprising. After all, by reducing oxidative stress, many parts of the body can function more efficiently.
Astaxanthin is no exception – a randomized, controlled study from 2012, involving 96 subjects, reported a significant improvement in cognition after 12 weeks of supplementation with the antioxidant.
Which foods contain astaxanthin?
To maximize the absorption and health benefits of astaxanthin, it is best to get your daily dose by including astaxanthin-rich foods in your diet.
There are excellent ways to get plenty of this beneficial antioxidant. Some of the best food sources of astaxanthin include:
- Wild-caught sockeye salmon
- Krill
- Algae
- Red trout
- Lobster
- Crab
- Shrimp
- Crayfish
- Salmon roe
- Sea bream
Natural astaxanthin supplements
If you don't eat these fish species, there's no problem. Astaxanthin is also available as a natural supplement. It is carefully extracted from astaxanthin-rich algae and converted into a convenient capsule form so you can quickly and easily get a concentrated dose.
Make sure to look for a brand that sources natural astaxanthin from microalgae rather than synthetic astaxanthin. According to research published in Nutrafoods, natural astaxanthin is 20 times more effective at eliminating free radicals than synthetic astaxanthin.
People start astaxanthin supplements for various reasons. Some start to increase their fertility, while others hope for better brain function. Other potential uses of astaxanthin include improving skin health and reducing inflammation.
How much astaxanthin should I take?
If you are getting it from whole food sources, you should try to include a few servings of astaxanthin (rich) foods in your diet per week. These foods are especially useful because most of them contain a range of important nutrients in addition to astaxanthin, such as vitamins, minerals, and omega-3 fatty acids.
In supplement form, astaxanthin has been studied and found safe at doses of 4 to 18 milligrams per day for 12 weeks. However, the recommended dosage is four to eight milligrams, one to three times a day with meals. Initially, it's best to start with a low dose and gradually increase your tolerance.
Astaxanthin is safe up to 18 milligrams per day.
Astaxanthin side effects
The amount of astaxanthin from whole food sources is generally safe and can be consumed with minimal risk of side effects. As a supplement, some astaxanthin side effects are known, although they are often mild.
We note that these side effects are most likely to occur when taking a high dose of astaxanthin rather than a low supplement dose or when including one or two servings of astaxanthin-rich food in your diet.
Some of the most commonly reported astaxanthin side effects include:
- Increased skin pigmentation
- Altered hormone levels
- Decreased blood calcium levels
- Decreased blood pressure
- Changes in sex drive
- Stomach pain
- Increased bowel movements
- Red color of stool
- Hair growth; but this can also be an astaxanthin benefit
Because little research has been done on the safety of astaxanthin supplements in pregnant or breastfeeding women, it is best to err on the side of caution and get your daily astaxanthin dose from food.
How did astaxanthin become known?
Despite astaxanthin being linked to a long list of health benefits, it has only been known to a wider audience for about ten years.
Astaxanthin is the pigment that gives seafood like lobster, shrimp, and crab that characteristic red tint. It is also responsible for that perfect pink color you might see when picking out a fresh piece of salmon.
Wild salmon naturally obtain this carotenoid through their diet of shrimp and small fish. Farmed salmon, on the other hand, lack this important carotenoid because they are fed a diet consisting mainly of fishmeal and oils, which gives them a grayish tint.
To mimic the attractive pink color of wild salmon, food manufacturers began adding synthetic astaxanthin to farmed salmon feed. The only problem? They didn't disclose it. Thanks to a lawsuit, producers are now required to inform consumers when artificial coloring has been added to salmon.
Why is this important? Synthetic astaxanthin may not be as good for your health. Studies indicate that to truly benefit from the health advantages of astaxanthin, you should choose wild-caught salmon and avoid farmed or artificially colored salmon.
Not only is wild salmon naturally higher in this important carotenoid, but it has also been shown to be safer for consumption and contain fewer contaminants.
Astaxanthin gives seafood a red tint.
Conclusion: action and side effects of astaxanthin
Astaxanthin is a type of carotenoid found naturally in wild-caught salmon, red trout, krill, algae, lobster, crab, and shrimp. Although human studies are limited, there are numerous benefits and side effects of astaxanthin that support biological functions.
Research shows that it can help improve brain, skin, and heart health, enhance vision, increase male fertility, boost endurance, and reduce inflammation.
Potential side effects that may occur with astaxanthin supplements include hormonal changes, increased skin pigmentation, hair growth, and altered calcium levels.
In summary, astaxanthin is an excellent antioxidant that can benefit a wide range of things, including skin, cardiovascular, eye, and brain health.
The effect of astaxanthin on the skin is probably best known, as it can help reduce wrinkles and dark spots while improving overall hydration.
Sources
- https://pubmed.ncbi.nlm.nih.gov/32202443/
- https://www.mdpi.com/2072-6643/12/6/1896
- https://www.hindawi.com/journals/omcl/2020/7639109/
- https://www.tandfonline.com/doi/abs/10.1080/19390211.2017.1321078?journalCode=ijds20
- https://www.researchgate.net/publication/324726110_Astaxanthin_in_Skin_Health_Repair_and_Disease_A_Comprehensive_Review