Astaxanthin is one of the most potent natural carotenoids and antioxidants.
Astaxanthin has many health benefits. This reddish-orange pigment in certain seafood promotes healthy vision, brain, and heart health and even increases male fertility. Best of all, it’s easy to incorporate into your diet as many nutritious whole-food contain it. How to get the maximum benefits of astaxanthin in your diet?
What is astaxanthin?
This natural pigment is found in many foods. It is a variety of carotenoids, just like beta-carotene giving carrots their vibrant orange color. Astaxanthin is redder than beta-carotene and gives seafood, algae, and fish a reddish color. This natural pigment is also used as a supplement in various food to give them a vibrant red color.
The best source of Astaxanthin are xanthophyllomyces dendrorhous, haematococcus Pluvialis, and the yeasts phaffia rhodozyma. This pigment is crucial for our health due to its highly potent antioxidants and its ability to fight free radicals.
Is astaxanthin good for inflammation?
Its antioxidant properties help protect against certain chronic diseases, reverse skin aging, and reduce inflammation. Although human studies are limited, current research suggests that astaxanthin benefits brain and heart health, stamina, energy levels, and fertility. It is true for esterified, the natural form of astaxanthin biosynthesis in microalgae.
Benefits
Improves brain health
As we age, the risk of developing neurodegenerative disorders such as Alzheimer’s or Parkinson’s disease continues to increase. These diseases, characterized by the progressive loss of neurons in the brain, can lead to memory loss, confusion, tremors, agitation, and anxiety. Emerging research has found that astaxanthin benefits brain health by preserving cognitive function. In a 2016 animal study, for example, astaxanthin supplementation increased new brain cell formation and improved spatial memory in mice. GeroScience noted that astaxanthin’s neuroprotective properties is due to oxidative stress and inflammation reduction.
Coconut oil, avocados, walnuts, and beets are other brain foods that boost focus and memory.
Protect your heart
As the leading cause of death, heart disease is a problem worldwide. Although there are many potential causes of heart disease, it is believed that oxidative stress and inflammation are more often than not at the forefront. According to an Australian study, at least eight clinical studies have shown astaxanthin supplementation reduces inflammation and oxidative stress. Another study published in the journal Marine Drugs suggests that astaxanthin may protect against atherosclerosis, the buildup of fat and cholesterol in the arteries. Of course, a healthy diet containing astaxanthin is only one piece of the puzzle. Reducing stress levels, getting plenty of exercises, and cutting out ultra-processed foods also keep your heart in shape.
Helping skin health
In addition to boosting brain and heart health, astaxanthin is also beneficial for skin health. Studies show that it can improve the overall appearance of the skin and treat certain skin conditions. A 2009 study showed that oral supplementation and topical application of astaxanthin improved wrinkles, age spots, skin texture, and moisture. Similarly, an animal study published in PLoS One also found that astaxanthin can improve the symptoms of atopic dermatitis in mice.
In addition, astaxanthin protects “against UV-induced skin deterioration and helps maintain healthy skin in healthy individuals,” according to a randomized, double-blind, placebo-controlled trial of healthy 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.
Reduces inflammation and improves the immune system
Inflammation is a part of the body’s immune response. Chronic inflammation, in turn, can contribute to conditions such as diabetes, cancer, and heart disease.
Many studies have shown that astaxanthin can reduce markers of inflammation in the body. It could have significant benefits and even reduce the risk of certain chronic diseases. Not only does this antioxidant help temper inflammation throughout the body, but it also helps boost immunity. A 2010 randomized controlled trial found that astaxanthin supplementation increased subjects’ immune response while reducing oxidative stress, including a specific marker of DNA damage that could result in disease later in life.
Other foods high in antioxidants that may help relieve inflammation and ward off disease include turmeric, ginger, dark chocolate, and blueberries.
Enhance your workout
If you’re looking to kick-start your workout routine or boost your energy levels at the gym, an extra dose of astaxanthin can help. Studies show that astaxanthin can have multiple benefits in improving sports performance and preventing injury. An animal study published in Biological & Pharmaceutical Bulletin found that astaxanthin supplementation improved mice’s swimming endurance. A 2011 study published in the International Journal of Sports Medicine also showed that astaxanthin improved time trial performance in 21 competitive cyclists. Meanwhile, another animal study conducted in Japan showed that astaxanthin was even able to help prevent exercise-induced muscle damage in mice.
Enhances male fertility
Infertility is estimated to affect about 15% of couples worldwide, with male infertility accounting for up to 50% of cases. Hormonal imbalances, ejaculation problems, and varicocele, or swollen veins in the scrotum, are all common causes of male infertility. Promising research has revealed that astaxanthin improves male fertility and may help improve sperm quality. A small study conducted at Ghent University Hospital found that astaxanthin improved sperm movement and enhanced the ability of sperm to fertilize eggs. In addition, men treated with astaxanthin had higher pregnancy rates than those in the placebo group.
Promotes healthy vision
Eye problems like macular degeneration and cataracts are common concerns associated with aging. These conditions can cause many symptoms, from blurred vision to total vision lossHow does astaxanthin improves vision? Studies have shown that astaxanthin improves eye health and maintain 20/20 vision.
A 2008 study on animals showed that astaxanthin helped protect retinal cells from oxidative damage. Another study of 48 adults complaining of eye strain found that a supplement containing several nutrients, including astaxanthin, helped reduce eye strain symptoms. In addition to astaxanthin, other crucial vitamins for the eyes include lutein, zinc, vitamin A, and zeaxanthin.
Improves cognitive function
Many antioxidants improve cognition abilities, which isn’t surprising. After all, reducing oxidative stress allows many body parts to function more efficiently.
Astaxanthin is no exception, with a randomized controlled trial published in 2012 involving 96 subjects reporting significant improvements in cognition after supplementing with the antioxidant for 12 weeks.
Foods rich in astaxanthin
It’s best to get your daily dose by incorporating whole food sources into your diet to maximize astaxanthin’s absorption and health benefits. Primarily found in seafood, astaxanthin can be consumed in many ways.
Here are some of the best sources of astaxanthin:
- Wild sockeye salmon
- Krill
- Algae
- Red trout
- Lobster
- Crab
- Shrimp
- Crayfish
- Salmon eggs
- Sea bream
Recommendations for food supplements
You don’t eat this type of fish? 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 to help you get a concentrated dose quickly and easily. Be sure to look for a natural astaxanthin extract rather than a synthetic variety of astaxanthin-containing additives to maximize the health benefits.
Due to its growing popularity, you can easily find astaxanthin supplements in most health food stores. They are also available from many online retailers if you have trouble finding them in your area.
Ensure to look for natural astaxanthin derived from microalgae rather than synthetic astaxanthin. A study published in Nutrafoods says that natural astaxanthin is twenty times more effective at scavenging free radicals than synthetic ones. The artificial variety is not advised as a supplements for humans.
Dosage
At this point, you may be wondering, “How much astaxanthin should I take?”
If you get it from whole food sources, you should try to incorporate a few servings of astaxanthin-rich foods into your diet per week. These foods are particularly beneficial because they provide a range of nutrients, such as vitamins, minerals, omega-3 fatty acids, and astaxanthin. In supplement form, astaxanthin has been studied and found to be safe at doses of 4 to 40 milligrams per day for 12 weeks. However, the recommended dose is four to eight milligrams, one to three times a day with your meals. At first, it is best to start with a low dose and gradually increase it to assess your tolerance.