Astaxanthin is a bright red natural pigment that It belongs to the group of carotenoids. It is mainly produced in algae, which in turn are consumed by marine animals such as salmon, crabs and shrimp. In recent years, astaxanthin has become increasingly important as a dietary supplement.
What is astaxanthin?
The name astaxanthin comes from the Greek words meaning «lobster» (astakós) and xanthós «yellowish.» The dye belongs to the subgroup of carotenoids called xanthophylls, which are fat-soluble pigments.
Thanks to its special structure, this carotenoid has exceptional antioxidant properties: It is significantly more potent than vitamins C and E or the well-known beta-carotene in carrots.
How is astaxanthin obtained?
Astaxanthin is produced in microalgae, such as green algae, as well as other microorganisms, such as bacteria and yeast. In nature, astaxanthin functions as a natural protection against the sun’s ultraviolet radiation. So much so that in aquaculture farms it is added to feed.
Through the food chain, The pigment reaches aquatic animals such as crabs, shrimp, salmon and trout. Flamingos also owe their reddish color to this special dye.
astaxanthin properties
As a powerful antioxidant, Astaxanthin has the ability to neutralize free radicals. This, in turn, reduces harmful oxidative processes associated with inflammation, aging, disease and cellular damage.
Astaxanthin shows antimicrobial, anti-inflammatory and neuroprotective effects in the laboratory. Another special feature is that the dye can neutralize free radicals not only in water-soluble environments but also in fat-soluble environments.
To date, The effectiveness of astaxanthin has been tested mainly in animals, Therefore, the results of these studies cannot be automatically transferred to all people. However, most manufacturers combine astaxanthin with vitamin E and omega-3 fatty acids, which do have proven positive effects in people.
1. it is beneficial for the skin
lAstaxanthin probably protects the skin from UV damage, slows aging and improves hydration because it inhibits certain enzymes that break down the protein collagen and elastic fibers that strengthen the skin.
2. Positive effect on the immune system
The properties of astaxanthin They can help reduce inflammation in the body and strengthen immunity.
Some studies indicate that levels of C-reactive protein (an inflammatory marker) are reduced after ingestion of astaxanthin.
3. Effect on eye health
Astaxanthin Helps protect eyes from harmful influences, such as ultraviolet radiation. However, medical societies for eye diseases do not yet recommend the preventive use of nutritional supplements.
Although there are studies on the use of vitamins C, E, beta-carotene and zinc, in general A balanced diet and healthy lifestyle are recommended to promote eye health.
4. can improve physical performance
Take 4 milligrams of astaxanthin per day for six months can improve endurance and strength in bodybuilders and competitive athletes. However, in the studies that point out this property, astaxanthin was taken together with vitamin E and zinc.
5. IT MAY PROMOTE FERTILITY
Iranian researchers have proven at the Omid Fertility Clinic in Tehran that the administration of astaxanthin may be indicated in endometriosis patients with infertility. It was shown that in the group of patients who received astaxanthin, more eggs could be extracted, that there were also a greater number of mature eggs and that the embryos were in better health.
how to take astaxanthin
By taking astaxanthin as a dietary supplement along with training, It is important to take individual needs into account. The dosage should be adjusted based on personal health goals and individual activity level.
As a dietary supplement, astaxanthin may be beneficial for several groups of people: These include athletes, people with skin problems and those who want to protect themselves from inflammation.
Because foods such as salmon or salmon trout contain very little (less than 1 mg per 100 g of food), many people choose to take supplements that They normally provide 4 to 8 mg per capsule and can be taken several times a day. In many cases the pigment is combined with omega-3 fatty acids, vitamin E, other carotenoids (lutein and beta-carotene, for example) and minerals such as zinc.
risks and contraindications of astaxanthin
Pregnant women, breastfeeding women, children and people with existing health problems They should consult a doctor before taking astaxanthin.
Although it is generally considered safe to take astaxanthin as a substitute, high doses may cause adverse reactions.
If you suffer from a crustacean allergy, you should pay close attention to the origin of astaxanthin. If obtained from krill, the product may cause allergic reactions.
Although no side effects have been observed from consuming up to 6 milligrams of astaxanthin per day, You should consult a doctor if you plan to take it. In doses greater than 8 milligrams daily, redness of the skin and discoloration of the stool may occur.
Astaxanthin has an effect on liver enzymes. It is known to increase the enzyme called cytochrome P450, which, among other things, breaks down many active ingredients in medications, which can reduce their effectiveness. If you take medication regularly, you should talk to your primary care doctor before taking supplements.
Scientific references:
- Bjørklund, G, Gasmi, A, Lenchyk, L. et al. The Role of Astaxanthin as a Nutraceutical in Health and Age-Related Conditions. Molecules .
- Davinelli, S, Nielsen, ME, Scapagnini, G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review.Nutrients.
- De Deyn, M.L.Z.Q., Loke, W., Foo, N.X. et al. Effects of Astaxanthin Supplementation on Skin Health: A Systematic Review of Clinical Studies. Journal of Dietary Supplements.
- Ming Yang and Yanling Wang. Recent Advances and the Mechanism of Astaxanthin in Ophthalmological Diseases. J Ophthalmol.
- Liu, SZ, Ali, AS, Campbell, MD et al. Building strength, endurance, and mobility using an astaxanthin formulation with functional training in elderly. Journal Cachexia Sarcopenia Muscle .