Astaxanthin

Astaxanthin is a carotenoid pigment that is found in various seafood, such as salmon, trout, krill, shrimp, crayfish, and lobster. It is also available in supplement form. Astaxanthin is an antioxidant that can protect cells from damage and improve the way the immune system functions.

Some of the benefits of astaxanthin include:

• Reducing inflammation: Astaxanthin has been shown to have positive effects reducing inflammation.
• Improving skin health: Astaxanthin can improve the overall appearance of skin and may also be able to treat certain skin conditions.
• Boosting brain health: Astaxanthin can help improve brain function and reduce the risk of neurodegenerative diseases.
• Protecting heart health: Astaxanthin can help reduce the risk of heart disease by improving blood lipid levels and reducing oxidative stress.
• Reducing muscle soreness: Astaxanthin can help reduce muscle soreness after exercise.

There are several case studies regarding the benefits of astaxanthin. For example, a review out of Australia showed that astaxanthin supplementation may lower markers of both inflammation and oxidative stress. Another study found that astaxanthin may reduce the growth of H. pylori bacteria, which cause peptic ulcers, and protect against kidney damage from diabetes. However, more research is needed before astaxanthin can be recommended for any of these uses.

The recommended dosage of astaxanthin varies depending on the desired effect. Most small research studies to date have used between 2 mg and 12 mg daily, but optimal doses have not been set for any condition. Astaxanthin appears to be recommended in the dosage range of 6-8mg daily, which is low enough that an enriched salmon oil or krill oil supplement may contain adequate levels. According to a review out of Australia, astaxanthin has been studied and proven safe in doses of 4 to 40 milligrams daily for 12 weeks. However, it is important to note that quality and active ingredients in supplements may vary widely.

Astaxanthin is possibly safe when taken as a supplement. Taking astaxanthin might cause increased bowel movements and red stool color. It may also increase immune function, so use caution when taking it if you have autoimmune problems or are taking drugs to suppress your immune system. Despite the above recommendations, the ideal dose of astaxanthin is currently not known. Being a potent antioxidant, it’s possible that even the small doses of astaxanthin commonly taken could impair some of the adaptations to exercise such as mitochondrial biogenesis. However, more research is needed to determine if this is true or not.

Sources:

1. https://www.webmd.com/vitamins/ai/ingredientmono-1063/astaxanthin
2. https://www.webmd.com/vitamins-and-supplements/astaxanthin
3. https://examine.com/supplements/astaxanthin/
4. https://draxe.com/nutrition/astaxanthin-benefits/
5. https://www.drugs.com/drp/astaxanthin-capsules-and-oral-powder.html
6. https://www.verywellfit.com/a-is-for-astaxanthin-2507067