What is astaxanthin?
Astaxanthin is a red carotenoid pigment belonging to the xanthophyll group. It is the compound that gives salmon, trout, shrimp, and flamingos their characteristic pink-red colour. The primary natural source is the microalga Haematococcus pluvialis, which produces astaxanthin as a protective mechanism under stress.
In laboratory studies, astaxanthin's antioxidant capacity has shown impressive results — some tests suggest it is considerably more effective at neutralising free radicals than many other antioxidants (Naguib, 2000). However, it is worth remembering that in vitro results may not always translate directly to the human body.
How astaxanthin works
Astaxanthin is structurally unique — its molecule spans across the cell membrane, providing protection to both the inner and outer surfaces. This property distinguishes it from many other antioxidants that function on only one side of the membrane.
Unlike some other carotenoids, astaxanthin does not convert to vitamin A in the body, so there is no risk of vitamin A overdose. Astaxanthin is fat-soluble and is better absorbed when taken with fat-containing foods.
Evidence and benefits
Currently there are no EU-approved specific health claims for astaxanthin (EFSA). However, research suggests several intriguing aspects:
- Laboratory studies have shown strong antioxidant activity for astaxanthin
- Some small-scale clinical studies suggest positive effects on skin health and UV protection (Tominaga et al., 2012)
- Research has examined astaxanthin's potential effects on eye health and fatigue (Saito et al., 2012)
- Among athletes, astaxanthin has been studied in relation to muscle recovery and endurance (Earnest et al., 2011)
- Preliminary research suggests possible cardiovascular health support (Fassett & Coombes, 2011)
It is important to note that most studies are small-scale and short-term. Larger, longer-term studies are needed to confirm these preliminary findings.
How to take astaxanthin
Astaxanthin supplements are available as soft capsules, typically in doses of 4–12 mg per day. The most commonly used dose in studies is 4–8 mg per day. Since astaxanthin is fat-soluble, it should be taken with a fat-containing meal.
Look for supplements sourced from the natural source (Haematococcus pluvialis) rather than synthetic forms.
Who should consider it
- Individuals seeking potent antioxidant support
- Those who spend a lot of time outdoors and want to support skin health
- Athletes and active individuals looking for recovery support
- People concerned about eye health, especially those spending extended time in front of screens
- Those who consume little seafood
Consult a healthcare professional before starting any new supplement.
Frequently asked questions
Can I get enough astaxanthin from salmon?
A serving of wild salmon (100 g) contains roughly 0.5–1 mg of astaxanthin. Supplements provide 4–12 mg, so you would need to consume substantial amounts of salmon.
Does astaxanthin change skin colour?
Not at typical supplement doses. Very large amounts could theoretically give skin a slightly pinkish tint.
Can astaxanthin replace sunscreen?
No. Astaxanthin is not a sunscreen. It may provide supplementary support, but should not replace sun protection products.
Is astaxanthin suitable for vegans?
Yes, if sourced from microalgae. Check the manufacturer's information — natural astaxanthin is plant-derived.
How long before results are noticeable?
Studies have typically used astaxanthin for 4–12 weeks. Subjective changes, especially regarding skin, may require longer periods.
References
1. Naguib YM. (2000). Antioxidant activities of astaxanthin and related carotenoids. Journal of Agricultural and Food Chemistry, 48(4), 1150-1154.
2. Tominaga K, Hongo N, Karato M, Yamashita E. (2012). Cosmetic benefits of astaxanthin on humans subjects. Acta Biochimica Polonica, 59(1), 43-47.
3. Saito M, Yoshida K, Saito W, et al. (2012). Astaxanthin increases choroidal blood flow velocity. Graefe's Archive for Clinical and Experimental Ophthalmology, 250(2), 239-245.
4. Earnest CP, Lupo M, White KM, Church TS. (2011). Effect of astaxanthin on cycling time trial performance. International Journal of Sports Medicine, 32(11), 882-888.
5. Fassett RG, Coombes JS. (2011). Astaxanthin: a potential therapeutic agent in cardiovascular disease. Marine Drugs, 9(3), 447-465.
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
