Astaxanthin: How One Nutrient Can Support Your Brain, Heart, Vision, and Skin
Consuming a variety of colorful foods, often referred to as "eating the rainbow," goes beyond just a social media trend. These vibrant foods contain phytonutrients with antioxidant-like and anti-inflammatory properties that offer numerous benefits to the body. One particular phytonutrient we're focusing on is astaxanthin.
So, what exactly is astaxanthin? Pronounced "ahs-theh-zan-than," it is a carotenoid that gives foods like watermelon and tomatoes their bright colors. Found in certain algae and naturally pink or red seafood such as salmon and shrimp, astaxanthin is what makes flamingos pink due to the algae and crustaceans they consume.
What Is Astaxanthin?
"Astaxanthin is a carotenoid," explains Lauren Manaker, MS, RDN, LD, owner of Nutrition Now Counseling. "Carotenoids are what give foods like watermelon and tomatoes their vibrant color." They come in bright shades of red, orange, and yellow and include beta-carotene, lycopene, lutein, zeaxanthin, and the star of the hour — astaxanthin.
"Astaxanthin is found in certain algae and naturally pink or red seafood, such as salmon and shrimp," says Manaker. Fun fact: It's what makes flamingos pink because of the algae, shrimp, and other crustaceans they eat!
Astaxanthin Foods
While astaxanthin supplements are common, this antioxidant-like compound is also naturally occurring in many foods:
- Salmon
- Rainbow trout
- Shrimp
- Crayfish
- Quail
- Microalgae
- Fungi
- Algae
- Yeast
- Krill
- Sea bream
What Are the Benefits of Astaxanthin?
Research on the benefits of astaxanthin has been ongoing for years, with studies focusing on its potential impact on eye, heart, immune, and gut health. Here's a look at some of the findings on this carotenoid.
1. Antioxidant support
Astaxanthin is a potent antioxidant-like compound that can help support overall wellness in the body. This is beneficial for addressing various health concerns.
2. Brain health
Astaxanthin is known for its ability to cross the blood-brain barrier. With its antioxidant-like and anti-apoptotic properties, it has been studied for its impact on brain health. Studies have explored its role in reducing natural oxidative damage in the brain associated with aging.
3. Heart health
Research on astaxanthin for heart health has shown promising results due to its ability to reduce oxidative stress. While more human studies are needed, experimental studies suggest its potential in supporting heart health.
4. May enhance athletic performance
Studies indicate that astaxanthin may improve workout performance, with participants showing increased endurance after taking the supplement. Animal studies also suggest that supplementing with astaxanthin may delay exhaustion during physical activities.
5. Vision
Research has shown that astaxanthin, when combined with other nutrients, can reduce eye strain. In studies on mice, it has been found to support healthy vision by protecting retinal cells.
6. Skin health
Astaxanthin is popular among those seeking radiant skin. Studies have demonstrated improvements in skin moisture, elasticity, and reduction of wrinkles and age spots with the use of astaxanthin supplements.
A 2018 research review supported these findings, highlighting positive effects on skin health with astaxanthin use.
7. Immune health
Animal studies suggest that astaxanthin may boost immune function by increasing the production of antibodies and natural killer cells. This antioxidant is comparable to vitamin C, known for its role in supporting immune system health.
What Are Astaxanthin’s Side Effects?
Astaxanthin is generally safe for consumption, especially in food form. Some individuals may experience red stool when taking it as a supplement, but overall, there are minimal side effects associated with astaxanthin intake.
However, individuals with seafood allergies or dietary restrictions should verify the source of the supplement to avoid any potential allergic reactions.
What Is the Best Brand of Astaxanthin?
Astaxanthin supplements are readily available online, at health food stores, co-ops, and various pharmacies and supermarkets. Here are some popular astaxanthin supplements to consider:
- NOW Supplements, Astaxanthin, Extra Strength
- Jarrow Formulas Astaxanthin
- Sports Research – Astaxanthin
- Pure Synergy SuperPure Astaxanthin Extract
- Nutrex BioAstin Hawaiian Astaxanthin
When selecting a supplement, consider factors such as production methods, company reputation, and product claims. Always adhere to the recommended dosage indicated on the product label.
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