Astaxanthin
Astaxanthin is a carotenoid derived from the alga Haematococcus pluvialis. It is an antioxidant 6000 times stronger than vitamin C. It gives salmon its pink colour.
What is Astaxanthin?
Astaxanthin is a powerful carotenoid primarily extracted from the alga Haematococcus pluvialis. This natural compound is known for its exceptional antioxidant properties, which are 6000 times stronger than vitamin C. Astaxanthin also gives salmon and other seafood their characteristic pink colour, making it an interesting component in both dietary supplements and food products.
How does it work in the body?
Astaxanthin acts as an antioxidant and protects the body's cells from damage caused by free radicals. These harmful molecules can lead to oxidative stress, which is linked to various health issues and the effects of ageing. By neutralising these free radicals, astaxanthin helps support the body's natural defence systems.
Scientific benefits
Several studies have investigated the effects of astaxanthin on the human body. Here are some of the most prominent benefits supported by research:
- Eye health: A study published in the Journal of Clinical Biochemistry and Nutrition showed that astaxanthin can improve eye health and reduce eye fatigue, especially in people who spend a lot of time in front of screens.
- Skin health: Research in the Journal of Dermatological Science indicates that astaxanthin can protect the skin from UV radiation, thereby reducing the risk of skin damage and ageing.
- Inflammation: A meta-analysis published in Marine Drugs demonstrated that astaxanthin may have anti-inflammatory effects, which could be beneficial for people with chronic inflammatory conditions.
- Exercise and recovery: A study in the Nutrition Journal showed that astaxanthin can improve endurance and reduce muscle fatigue in athletes.
Dosage and recommendations
The recommended dose of astaxanthin varies depending on individual needs and health status. Generally, a dose between 4-12 mg per day is advised. It is important to consult a healthcare professional before starting supplements to ensure suitability for your specific situation.
Best sources and forms
Astaxanthin is available in several forms, including:
- Dietary supplements: Available in capsule form or as liquid extract.
- Food: Natural sources include seafood such as salmon, shrimp, and crab, as well as algae.
- Fortified foods: Some food manufacturers enrich their products with astaxanthin to increase nutritional content.
Side effects and warnings
Astaxanthin is generally considered safe for most people when taken at recommended doses. Some reported side effects may include:
- Gastrointestinal discomfort
- Skin rash
- Orange or reddish urine colouration
It is important to be aware that individuals with shellfish allergies should exercise caution with astaxanthin, as it may be derived from these sources.
Frequently asked questions
Is astaxanthin good for the skin?
Yes, studies suggest that astaxanthin can protect the skin from UV radiation and reduce signs of ageing.
Can astaxanthin help with fatigue?
Some research indicates that astaxanthin can improve endurance and reduce muscle fatigue in athletes.
Is astaxanthin safe to take?
Astaxanthin is generally safe for most people, but it is always best to consult a doctor before starting new supplements.
Which foods contain astaxanthin?
Sources of astaxanthin include seafood such as salmon, shrimp, and crab, as well as certain algae.
Can I get astaxanthin from supplements?
Yes, astaxanthin is available as dietary supplements in capsule form and as liquid extract.