Astaxanthin - an antioxidant with multiple effects

Astaxanthin is a powerful antioxidant that occurs naturally in certain organisms and is valued for its diverse effects. In this article, you can find out what role it plays in skin health, which (vegan) foods contain it and what potential side effects dietary supplements can have.

What is astaxanthin?

Astaxanthin is a natural pigment that belongs to the carotenoid group. It is responsible, for example, for the reddish color of certain algae (e.g. Haematococcus pluvialis), certain bacteria and various marine creatures such as crabs, lobsters and salmon.

The carotenoid astaxanthin is often referred to as a "super antioxidant" as it has an exceptionally strong antioxidant effect and protects against free radicals. Some studies have even come to the conclusion that astaxanthin has a greater effect at lower doses than the antioxidants vitamin C, vitamin E or the carotenoid beta-carotene (provitamin A) [1,2]. However, studies also show that it achieves its best effect in combination with vitamins such as vitamin E or vitamin C, as these work synergistically with the antioxidant [3,4].

It is often consumed as a dietary supplement due to its potential health benefits as an antioxidant. It is believed to have anti-inflammatory properties [5] and may support eye and joint health [6,7]. There is research suggesting that the antioxidant may also protect against premature skin ageing due to UV radiation and/or oxidative stress [8].

In addition, it is valued for its potential effect in improving athletic performance and endurance as well as its positive effect on the cardiovascular system [9].

What is astaxanthin good for?

It is valued as an antioxidant for a variety of potential health benefits:

Potent antioxidant action: it is one of the most powerful antioxidants known. An antioxidant can neutralize free radicals, fight oxidative stress and thus prevent cell damage caused by oxidative stress. It is even considered a stronger antioxidant than vitamin C or beta-carotene, for example [1,2,5] .

Anti-inflammatory properties: It can reduce inflammatory processes in the body, which can help to relieve inflammation. This could be particularly beneficial for people with inflammatory conditions such as arthritis [5,7].

Supporting skin health: It is often praised for its role in improving skin health. It can help to increase skin hydration, reduce fine lines and wrinkles and improve skin elasticity - especially when combined with vitamin E. It is also believed to protect the skin from damage caused by UV light [8,10].

Eye health: Due to its strong antioxidant properties, it is also associated with supporting eye health. It could help prevent or slow down age-related macular degeneration, cataracts and other eye diseases [6].

Cardiovascular health: It could help reduce the risk of cardiovascular disease by lowering blood pressure, regulating cholesterol levels and improving blood flow. We have summarized more about this for you below [11,12].

Athletic performance: Some studies suggest that it may improve endurance and recovery after exercise by increasing muscle strength and endurance and reducing muscle fatigue [9].

Can astaxanthin lower blood pressure?

There is evidence that it may be able to help lower blood pressure. Some studies have shown that taking such supplements can lead to a slight reduction in blood pressure, especially in people with high blood pressure (hypertension). It is thought that its antioxidant and anti-inflammatory properties may play a role by having the side effect of relaxing blood vessels and thus improving blood flow [11,12].

How does astaxanthin affect skin health?

It can have a variety of beneficial effects on skin health, making it a popular ingredient in skincare products. Here are some of the possible effects on the skin:

Antioxidant effect: It is one of the most powerful natural antioxidants. It can neutralize free radicals caused by environmental stressors such as UV rays, air pollution and stress. Through these antioxidant actions, it helps to protect the skin from premature ageing by reducing the formation of fine lines, wrinkles and age spots [10].

Protection from UV radiation: Studies have shown that it can protect the skin from the harmful effects of UV light. It can help prevent sunburn, protect the skin from sun damage and reduce the risk of skin cancer [8,13].

Increase skin hydration: It can improve skin hydration by supporting the skin's barrier function and reducing moisture loss. This contributes to supple and hydrated skin [10].

Improving skin elasticity: It can promote the production of collagen and elastin in the skin, resulting in improved skin elasticity. This makes the skin appear firmer and more youthful [14].

Which foods contain astaxanthin?

It is found in various natural foods, particularly seafood and also in foods that are vegan, such as certain seaweeds. Here are some examples:

Salmon (4-5 mg per 100 g): Wild salmon is an excellent source of natural astaxanthin. It provides the red color of salmon flesh, for example.

Trout (4-5 mg per 100 g): Similar to salmon, trout also contains natural astaxanthin.

Crabs and crustaceans: Crabs, shrimps, lobsters and other crustaceans also contain natural astaxanthin, which gives them their characteristic reddish color.

Crab oil: Crab oil is a dietary supplement extracted from the shells of crabs and is a natural source of astaxanthin.

Algae: Certain types of algae, especially marine microalgae such as Haematococcus pluvialis, are rich in natural astaxanthin. These algae are often used in (vegan) food supplements.

How many mg of astaxanthin is recommended per day?

The recommended dose of astaxanthin capsules or tablets - as with other vitamin supplements - can vary depending on individual needs, health status and other factors. However, there are some general guidelines and recommendations:

General health: for the maintenance of general health and as antioxidant support, a dosage of about 4-12 mg of astaxanthin supplementation per day is often recommended. This dosage may help reduce oxidative stress and protect cells from free radical damage.

Skin health and UV protection: Higher dosages of astaxanthin supplements are recommended to protect the skin from harmful UV radiation and to support skin health, typically in the range of 6-12 mg per day. This dosage can help improve skin elasticity, reduce fine lines and wrinkles and protect the skin from premature ageing.

Athletic performance and recovery: Individuals looking to improve their athletic performance or shorten their recovery time after exercise may benefit from higher dosages of astaxanthin supplements. Dosages in the range of 12-24 mg per day have been used in some studies to improve endurance, reduce muscle pain and increase muscle strength.

It is important to emphasize that these dosage recommendations are based on current research, but further studies are needed to accurately determine the optimal dosage of astaxanthin for various applications. It is recommended to discuss the use of astaxanthin with a physician or qualified health professional, especially if there are specific health concerns or if you are taking other medications.

When should you take astaxanthin?

The optimal time to take astaxanthin-containing supplements may vary depending on individual goals and needs. Here are some general recommendations:

With a meal: It is fat-soluble, which means it is best absorbed by the body when taken with a meal that contains some fat. A meal with healthy fats such as avocado, olive oil or fish can improve astaxanthin absorption.

In the morning: Some people like to take astaxanthin supplements in the morning to benefit from the antioxidant protection that may last all day.

Before exercise: For athletes and fitness enthusiasts, taking supplements before exercise can be beneficial as it may improve endurance, reduce muscle fatigue and shorten recovery time.

When should you not take astaxanthin?

There are certain situations or circumstances in which it may not be advisable to take astaxanthin supplements:

Pregnancy and breastfeeding: the safety of taking astaxanthin during pregnancy and breastfeeding has not been adequately researched. For this reason, pregnant or breastfeeding women should consult their doctor before taking astaxanthin supplements.

Allergy or intolerance: Some people may have an allergic or sensitive reaction. People who already have allergic reactions to other carotenoids or foods should take such supplements with caution or avoid them altogether.

Drug interactions: It may have potential interactions with certain medications, especially blood thinners such as warfarin. People taking blood-thinning medications or taking other medications should consult their doctor before taking astaxanthin supplements to check for possible interactions.

Chronic diseases: People with certain chronic conditions such as liver disease, diabetes or autoimmune diseases should consult their doctor before taking it as it may not be suitable for them or may carry certain risks.

Adolescents and children: The safety and efficacy of such preparations in children and adolescents has not been sufficiently researched. It is recommended to avoid taking it unless a doctor specifically recommends it.

What can be astaxanthin side effects?

Astaxanthin capsules, drops or tablets are generally considered safe when taken in appropriate amounts. However, there are some potential side effects and precautions to be aware of:

Allergic reactions: Some people may have an allergic reaction to the substance. Symptoms of an allergic reaction may include skin rashes, itching, swelling of the face or throat, difficulty breathing and other symptoms. People with known allergies to other carotenoids or similar compounds should therefore avoid it.

Stomach pain or digestive problems: In some cases, high doses of astaxanthin capsules or tablets may cause stomach discomfort such as abdominal pain, nausea, vomiting or diarrhea. However, this rarely occurs and is usually dose-dependent.

Interactions with medications: Astaxanthin can have potential interactions with certain medications, particularly blood-thinning medications such as warfarin. It can affect blood clotting and increase the risk of bleeding. People taking blood-thinning medication or other drugs should consult their doctor before taking it.

Skin discoloration: Excessive intake of astaxanthin-containing products can cause the skin and mucous membranes to turn slightly pink to orange. However, this is usually harmless and normally disappears when the intake is reduced or stopped.

Sources

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10056084/

[2] https://onlinelibrary.wiley.com/doi/full/10.1111/jocd.15967

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7556018/

[4] https://www.jstage.jst.go.jp/article/jcbn/59/2/59_15-153/_article

[5] https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-18

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281326/

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6914430/

[8] https://pubmed.ncbi.nlm.nih.gov/32202443/

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5778137/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3172056/

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6268807/

[13] https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-18

[14] https://pubs.acs.org/doi/10.1021/acsomega.2c08173#

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