“Eating a Rainbow” doesn’t just take Instagram-worthy photos with every meal. Vibrant and bright foods often contain a variety of phytonutrients that help the body in a variety of ways, thanks to their anti-inflammatory properties like antioxidants. These phytonutrients contain thousands of phytonutrients, particularly highlighting astaxanthin.
What is it? Tip: You might want to see the red one so to speak. And if you are wondering, it is pronounced ahs-theh-zan-than.
What is astaxanthin?
“Astaxanthin is a carotenoid,” says Lauren Manaker of MS, RDN, LDN and LDN, owners of Nutrition Now Counseling. “Carotenoids are what gives foods such as watermelons and tomatoes a vibrant colour.” They come in bright shades of red, orange and yellow and contain beta-carotene, lycopene, lutein, zeaxanthin, and the star of the time – astaxanthin.
“Astaxanthin is found in certain algae, and naturally pink or red seafood such as salmon and shrimp,” says Moneyker. Fun fact: That’s why they make flamingos pink for algae, shrimp, and other crustaceans they eat!
Astaxanthin Food
Astaxanthin supplements are common, but this antioxidant-like compound also occurs naturally in many foods.
Salmon Rainbow Trout Shrimp Crayfish Quail Microalgae Fungal Algae Yeast Krill Sea Bream
What are the benefits of astaxanthin?
The benefits of astaxanthin have been studied for decades, but most studies have either been too small to draw a definitive conclusion or have been done in animals rather than humans. It has been studied for its potential effects on eye, heart, immune and intestinal health. Let’s take a look at some of the research on this carotenoid.
1. Antioxidant support
Astaxanthin is a powerful antioxidant-like compound that can help support the health of the body, explains Lizo. This is beneficial to address many health concerns.
2. Brain health
It is worth noting that astaxanthin can pass through barriers in the blood-brain. And its effects on the brain are being studied due to its antioxidant-like, anti-apoptotic properties (meaning that supports cell health). Specifically, researchers are considering “the role in reducing natural oxidative damage to the brain associated with aging.”
3. Heart health
Astaxanthin is being studied for heart health as it helps reduce oxidative stress. Experimental studies suggest that it may be beneficial to support heart health, but human research is lacking, says Rizzo. “There are more research currently being conducted, but the results look promising.”
4. It can improve athletic ability
There are some human studies that may suggest that astaxanthin can help you train. Those who took the supplement after six months of participants took 4 mg of astaxanthin or placebo showed a three-fold improvement in squat endurance.
There are also some animal studies that suggest exercise benefits, with “astaxanthin supplementation potentially adding more time to fatigue,” says Rizzo. A 45-day study conducted using rats showed that those given the supplement were delayed to 29% fatigue on swimming tests.
5. vision
Human studies found that participants who took astaxanthin along with lutein and other nutrients reduced eye strain compared to those who took placebo.
Additionally, two studies conducted in mice appeared to support healthy vision by protecting retinal cells.
6. Skin health
Astaxanthin has gained a reputation among people looking for perfect skin. Two human studies have shown that topical ingestion and application of astaxanthin can make your skin glow. Subjects saw improvements in skin moisture and elasticity, as well as wrinkles and reduced age appearance.
Subsequently, a 2018 research review found that taking it had a positive effect on the skin, but it should be noted that further research is needed to eliminate other factors.
7. Immune health
Although human research is lacking, animals studies suggest that astaxanthin may help the body produce more antibodies and produce natural killer cells that support the immune system, Rizzo says. This may be why it is sometimes compared to vitamin C, she added. The latter is also an antioxidant, and is known to play an important role in the health of the immune system.
What are the side effects of astaxanthin?
There is little need to worry about the side effects of astaxanthin.
“Generally speaking, taking this carotenoid is safe, especially when taken in food form,” Moneyker says. “Some people report experiencing red stools in the form of supplements. In my opinion, there are few drawbacks to taking this carotenoid.”
But beware of this red alert. If you have a seafood allergy or dietary restrictions, always check the label and check the source of the supplement.
What is the best brand of astaxanthin?
Astaxanthin supplements can be found online, in local health food stores, cooperatives, and in many mainstream pharmacies and supermarkets.
To get you started, here are some popular astaxanthin supplements to consider:
Currently, Jarowed Astaxanthin Sport Research with Supplements, Astaxanthin, Extra Strength – Astaxanthin Pure Synergistic Astaxanthin Extract Bioaston Hawaiian Astaxanthin
However, consider these questions whenever you buy supplements.
How are supplements produced? Is it treated without any harmful solvents or other additives? Is the company well-reputed? Do they provide proof of the tests to run (make sure that what you have on the label is really what you’re buying and you’ve tested microorganisms, heavy metals, etc.)? Do they claim that the sound is too good? It should be noted that while the FDA imposes strict regulations on the manufacturing practices of supplement companies, it does not support the same type of rigor in its product claims. Therefore, it is important to conduct a survey of the manufacturer and carefully inspect the product.
Note: Astaxanthin dosages vary by brand and supplement, always follow the suggested usage instructions for the label.
Post-Staxanthin: The way one nutrient supports the brain, heart, vision and skin first appeared in the body.
