Astaxanthin is a powerful, natural antioxidant found in marine organisms such as algae, krill, and salmon. It is valued for its exceptional ability to neutralize free radicals, thus protecting the body from oxidative stress. Astaxanthin is often called the "king of antioxidants" because it is 6,000 times more potent than vitamin C and 100 times more potent than vitamin E. It offers benefits for the skin, eyes, immune system, and overall health. In this article, you'll learn what astaxanthin is, its health benefits, and how to use it safely.
What is astaxanthin?
Astaxanthin is a carotenoid naturally found in microalgae such as Haematococcus pluvialis . It is the pigment that gives fish such as salmon and seafood such as crab and lobster their reddish color. Astaxanthin is one of the most powerful antioxidants known and protects cells from free radical damage caused by environmental factors such as UV radiation and pollution. Due to its unique structure, astaxanthin can penetrate cell membranes, providing both internal and external cellular protection [1].
Where does astaxanthin come from?
Astaxanthin is found primarily in marine organisms, particularly algae, which form the base of the food chain in marine ecosystems. These algae are consumed by crustaceans such as krill and shrimp, allowing the pigment to enter their bodies and eventually be absorbed by predatory fish such as salmon and trout. Astaxanthin is often extracted from the microalgae Haematococcus pluvialis , as it contains the highest concentration of this antioxidant [2].
How is astaxanthin produced?
Astaxanthin is often produced by cultivating microalgae such as Haematococcus pluvialis under controlled conditions. The algae are harvested, dried, and then extracted to obtain concentrated astaxanthin. This extract is then used in dietary supplements available as capsules, tablets, or oils. In some cases, astaxanthin can also be produced synthetically, but natural astaxanthin from algae is considered the more effective form [3].
Health benefits of astaxanthin
Astaxanthin and skin health
Astaxanthin is particularly known for its ability to protect the skin from UV radiation damage and slow down skin aging. Studies show that astaxanthin can improve skin hydration, elasticity, and smoothness. Through its antioxidant effect, it neutralizes free radicals that damage skin cells and protects the skin from premature aging and wrinkles [4]. It is widely used in anti-aging supplements and skin care products.
If you're interested in what else is good for your skin, take a look at this article: Pomegranate - Superfood for Heart & Skin .
Astaxanthin and eye health
Astaxanthin supports eye health and helps protect the eyes from oxidative stress caused by UV rays and screen work. It has the unique ability to penetrate the retina and provide antioxidant protection to the eyes. Research suggests that astaxanthin may help prevent or slow the progression of eye diseases such as age-related macular degeneration (AMD) and cataracts [5].
Astaxanthin and anti-inflammatory
Astaxanthin has potent anti-inflammatory properties that may help reduce chronic inflammation in the body. It inhibits pro-inflammatory molecules such as C-reactive protein (CRP) and interleukins, which may help reduce inflammatory conditions such as arthritis, rheumatic diseases, and inflammatory bowel disease [6]. This anti-inflammatory effect makes astaxanthin a valuable supplement for supporting overall health.
Astaxanthin and heart health
Another important benefit of astaxanthin is its positive effect on heart health. Studies have shown that astaxanthin can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. It protects blood vessels from oxidative damage and may thus reduce the risk of cardiovascular diseases such as atherosclerosis [7].
Astaxanthin and athletic performance
Athletes often use astaxanthin to improve their physical endurance and recovery. Astaxanthin helps reduce muscle fatigue and shorten recovery time after intense exercise. It protects muscle cells from oxidative damage and reduces the formation of lactic acid, which leads to muscle fatigue during exercise [8].
How does astaxanthin work in the body?
Astaxanthin acts as a powerful antioxidant in the body, protecting cells from oxidative stress and inflammation. It neutralizes free radicals, thus preventing cell damage that can lead to aging and disease. Thanks to its unique structure, astaxanthin can penetrate cell membranes and support both internal and external cell protection. It also contributes to the regulation of pro-inflammatory molecules, enhancing its anti-inflammatory effect [9].
Recommended dosage and use of astaxanthin
What is the recommended dosage?
The recommended dosage of astaxanthin varies depending on the intended use, but typically ranges from 4 to 12 mg per day. For general health support and antioxidant protection, 4 to 8 mg per day is often recommended, while for specific health goals such as supporting skin or eye health, doses of up to 12 mg per day can be used [10]. It is advisable to take astaxanthin over a longer period of time for best results.
When should you take astaxanthin?
Astaxanthin should ideally be taken with a meal containing healthy fats, as it is a fat-soluble antioxidant and its absorption is optimized when taken with fat. It can be taken at any time of day, but regular intake is crucial for long-term health benefits [11].
Side effects and safety of astaxanthin
Is astaxanthin safe?
Astaxanthin is generally considered very safe and well-tolerated, even when taken long-term. There are no serious side effects associated with astaxanthin, and it is well tolerated by most people. However, because astaxanthin is a fat-soluble antioxidant, it may cause mild stomach upset if taken on an empty stomach. Pregnant and breastfeeding women should consult a doctor before taking astaxanthin [12].
What are the side effects of astaxanthin?
Most people do not experience any side effects when taking astaxanthin. In rare cases, mild stomach upset or changes in skin pigmentation may occur, especially with high doses. It is recommended not to exceed the recommended dose and to take astaxanthin with food to minimize potential side effects [13].
Astaxanthin compared to other ingredients
Astaxanthin vs. Vitamin C
Astaxanthin and vitamin C are both powerful antioxidants, but they work in different ways. While vitamin C is water-soluble and acts quickly in the body, astaxanthin is fat-soluble and provides longer-lasting protection, particularly for cell membranes. Astaxanthin is often considered the more potent antioxidant, especially when it comes to protection against oxidative stress and inflammation. Both antioxidants can work synergistically and can be taken together to maximize antioxidant protection [14].
Astaxanthin vs. Beta-Carotene
Astaxanthin and beta-carotene both belong to the carotenoid family, but astaxanthin has significantly stronger antioxidant properties. While beta-carotene is primarily known for skin health and as a precursor to vitamin A, astaxanthin offers additional benefits for the eyes, heart, and general inflammation regulation. Astaxanthin is also safer than beta-carotene because it does not require conversion to vitamin A, which can lead to toxicity at high doses of beta-carotene [15].
Natural sources of astaxanthin
Astaxanthin is found in various marine organisms, particularly salmon, krill, shrimp, and lobster. However, the richest natural source of astaxanthin is the microalgae Haematococcus pluvialis , which is often used in dietary supplements. However, consuming enough food to obtain a therapeutic dose of astaxanthin is nearly impossible, so dietary supplements are the preferred source [16].
Final Thoughts on Astaxanthin
Astaxanthin is an incredibly powerful antioxidant that offers numerous health benefits, including skin protection, supporting eye health, and promoting heart health. Whether in capsule, oil, or gummies form, astaxanthin is a valuable supplement for anyone looking to boost their antioxidant defenses and overall well-being. Thanks to its anti-inflammatory properties and ability to combat oxidative stress, astaxanthin is a powerful protective shield for the body.