The more we life carries on, the more we want to be healthy and strong, even with so many obstacles at times.  As such, ensuring that we incorporate the right foods and nutrients in our daily diet, will become even more crucial.  One such nutrient known to be beneficial to one’s health is astaxanthin.

This nutrient is usually known for its eye health benefits. As such, you may find it included in many eye health formations. However, research purports that it has numerous benefits for the body, including anti-inflammatory, skin health and strengthening the immune system. Let’s discuss!

The Discussion

Astaxanthin is characterized as a xanthophylls carotenoid.  Carotenoids are described as plant pigments that are usually found in fruits and vegetables. Carotenoids can be of two (2) classes, xanthophylls and carotenes (www.ncbi.nlm.nih.gov).  As such, astaxanthin belongs to the carotenoid family like lutein and zeaxanthin (Dhankhar et al. 2011).  It is described as a dark-red or reddish-orange pigment found mainly in the marine world.   This carotenoid is abundant in many different types of seafood such as salmon, trout, krill, shrimp, and lobster (Dhankhar et al. 2011). 

It is also found in microalgae, especially unicellular freshwater microalga (i.e. haematococcus Pluvialis), which reportedly synthesizes the highest amount of astaxanthin (Chen et al. 2020).   Therefore, if you should look at the back of an astaxanthin supplement, you will usually see this microalga listed as a source of natural astaxanthin.   Other alga species include Neochloris Wimmeri (Unicellular green algae) and Chlorococcum (a green algae genus) among others (Chen et al. 2020).  However, the addition of these alga is generally purported as a chemical production of the carotenoid, instead of being natural.

Because astaxanthin acts like a powerful antioxidant, research purports that it has many health benefits such as preventing oxidative stress, which has been named a precursor for many diseases (Beutner et al. 2001), helping with premature aging among other benefits.

In this article, we will explore three (3) major health benefits of this carotenoid – astaxanthin.  These are – preventing or helping with oxidative stress, skin health and brain health.  The article will also denote researched side effects of its consumption, especially as it relates to supplementation.

You can learn more about astaxanthin benefits for overall eye health in this article:

• Watch your eyes – What do they see?

Three (3) Major Health Benefits of Astaxanthin:

• Reducing Oxidative Stress
• Promoting Skin Health
• Brain Health

Astaxanthin and Oxidative Stress

Oxidative stress is described as an imbalance of the body’s systems. This imbalance can cause the development of free radicals (Simioni et al. 2018; Trachootham et al. 2008). Oxidative stress on the body’s cells has been linked to the development of many illnesses. This is because oxidative stress can cause the inactivity of protein and damage to the DNA and other damages to the body which can lead to the development of certain diseases (Simioni et al. 2018; Trachootham et al. 2008).

Some of the diseases that have been linked to oxidative stress include diabetes, hypertension, cardiovascular diseases, autoimmune conditions and even cancers (Somagond et al. 2021).  Other conditions such as premature aging of the skin, and cognitive dysfunction (e.g. Parkinson’s disease) have been linked to oxidative stress on the body (Cross et al. 1987).  Astaxanthin is said to help with the suppression of oxidative stress (Simioni et al. 2018).

However, as we age, the antioxidant support of astaxanthin becomes more fragile (Stefanatos and Sanz, 2018) resulting in the body becoming more susceptible to oxidative stress and diseases. According to research, the supplementation of astaxanthin can help combat oxidative stress and enhance one’s overall health and well-being (Sztretye et al. 2019).

Further research has shown that the supplementation of natural astaxanthin can help to reduce or even eliminate reactive oxygen species (ROS).  In two (2) separate studies on astaxanthin as a topical agent for aging and how it helps with oxidative stress, it was found that the supplementation of astaxanthin prevented mitochondrial oxidative stress, which increased the energy levels of the cells of the body (Eren et al. 2019; Yu et al. 2019).

Additionally, a study by Ma. B, and Colleagues in 2021, which was a clinical trial of over 380 participants, showed that astaxanthin was able to reduce significant risk factors of both oxidative stress and inflammation (Ma. B et al. 2021).  Therefore, the intake of astaxanthin may help to manage oxidative stress and help to reduce inflammation both of which have been chronicled for the development of chronic diseases.

Astaxanthin and Skin Aging

Aging is a natural path of life. However, it is a phenomenon that is widely studied for greater understanding and a way to manage or thwart its seemingly progressive nature.  This is because the body’s antioxidants and processes to repair the body become less effective as we age. (Bjørklund et al. 2022). 

One closely investigated topic of skin aging is premature aging which reportedly is a major cause of oxidative stress. However, a balanced diet and healthy lifestyle have been shown to help with healthy aging.  As such, incorporating antioxidants, especially as we age may help to promote healthy aging.  This is where astaxanthin comes into play, as it is regarded as a protector of the body’s cells (Sorrenti et al. 2020) as it can help with the proper production of energy (Kidd, 2011).

A study conducted by (Ni et al. 2018) on the antiaging potential of astaxanthin found that it was able to improve liver health in just Six (6) weeks of supplementation. It was also shown to improve muscle function.  However, researchers purport even more beneficial results when astaxanthin is taken with dark chocolate (Petyaev et al. 2018).  What a treat for chocolate lovers 😊!

Further, astaxanthin was shown to support skin elasticity and moisture as well as reduce wrinkle formation. This is reportedly due largely to its anti-inflammatory and immune-modulating abilities which can help to maintain healthy skin (Singh et al. 2020).   

Supplementation suggestion is usually between 6-12 mg which has been shown to prevent the secretion of inflammatory cytokine and thus prevent skin damage (Tominaga et al. 2017).  Further, a study by (Chalyk, et al. 2017), showed that the supplementation of astaxanthin for Six to Eight (6-8) weeks might help to reduce wrinkles and uphold moisture levels.  The amount supplemented in this study was 6mg/day.

Astaxanthin and Brain Health

Astaxanthin was also shown to be beneficial for brain health as it may help to protect against age-related cognitive decline (Sekikawa et al. 2020).  A major sign of an aging brain is cognitive decline, as such, astaxanthin was found to be able to cross the blood-brain barrier, which could have a healing effect on the brain as we age (Fu et al. 2022).  It was also found to be able to protect the nervous system, thus having a neuroprotective effect on the body.

The ability of astaxanthin to improve brain health as we age was further shown in two (2) human clinical trials in Japan by researchers (Nakagawa, et al. 2011; Satoh et al. 2009).  In the first trial, which had 10 participants with age-related memory issues, 12 mg/day of astaxanthin was administered for 12 weeks (Satoh et al. 2009). The researcher denoted that the participants experienced an improvement in cognitive decline and psychomotor function.

In the second trial which was a randomized double-blind and placebo-controlled, astaxanthin was also administered but in dosages of 6mg or 12 mg per day for 12 weeks.  The results showed that astaxanthin may help prevent dementia in aging adults as it was able to reduce what is known as phospholipid hydroperoxides levels, which are usually found to accumulate in the brain of dementia patients (Nakagawa, et al. 2011).  Elevated levels of phospholipid hydroperoxides are reportedly dangerous for cell survival (Narzt MS et al. 2022).

You can read more about brain health and foods that can help in the article below. You can also watch a video on the topic as well.

• Five (5) Foods/Nutrients that may Help to Improve Memory and Overall Brain Health!
• Lutein Benefits for Eyes and Beyond!
• Video – Brain Health!

What are the Side Effects of Astaxanthin?

In general, astaxanthin is purported to be safe, especially when taken in amounts as stipulated by research (6mg or 12 mg).  However, large intakes may cause the skin to turn orange or have a reddish pigmentation. This was shown in an animal study (Ambati et al. 2014)

How can I add Astaxanthin to my Diet?

As indicated, astaxanthin is abundant in many marine life such as salmon, red trout, lobster, krill, crab, crayfish, yeast and shrimp can assist in ensuring that your body is amply supplied with this nutrient.  You can also add this carotenoid to your diet via supplementation. The usual dosage ranges from 6mg to 12 mg per day as observed in much research.  However, when it comes to dosages and supplements, it is best to consult with your doctor, especially if you are on medication.

Illustrative Summary

Here is an illustrative summary of the Three (3) Major HEALTH BENEFITS OF ASTAXANTHIN!

Let’s Sum Up!

Astaxanthin is a reddish-orange or dark-red carotenoid that has been found in many marine life such as lobster, salmon, crab, krill, and trout, among others.  It is also found in microalgae. 

Apart from eye health, which it is usually known for, research purports that it has many other noted benefits. Such as reducing or preventing oxidative stress, which usually causes the development of diseases, and helping with skin health as well as brain health, especially as we age.

So, now that we have explored astaxanthin, how will you work this nutrient in your diet? Or do you already have a wholesome diet that includes astaxanthin-rich foods? Share it nuh!

You can read more on astaxanthin and other antioxidants that are reportedly beneficial for eye and brain health in the articles below. You can also watch a video on overall eye health via the link below:

• Watch Your Eyes – What Do They See?

• Lutein Benefits for Eyes and Beyond!

• Five (5) Foods/Nutrients that May Help to Improve Memory and Overall Brain Health!

• Video – Eye health!