“Eating the rainbow” is more than just a trend to get Instagram-worthy photos at every meal. Vibrant and bright foods contain various phytonutrients that help your body in a number of ways, often thanks to their antioxidant-like and anti-inflammatory properties. There are thousands of these phytonutrients out there, and we’re highlighting one in particular — astaxanthin.
What is it? Hint: It might have you seeing red, so to speak. And in case you’re wondering, it’s pronounced ahs-theh-zan-than.
What Is Astaxanthin?
“Astaxanthin is a carotenoid,” says 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?
The benefits of astaxanthin have been researched for decades — but most of the studies have been either too small to draw definitive conclusions or were done on animals, not humans. It has been studied for its potential impact on eye, heart, immune, and gut health. Here’s a look at some of the research on this carotenoid.
1. Antioxidant support
Astaxanthin is a potent antioxidant-like compound, which can help support wellness in the body, explains Rizzo. This is beneficial to address many health concerns.
2. Brain health
Astaxanthin is notable for being able to cross the blood-brain barrier. And, with its antioxidant-like and anti-apoptotic (meaning supporting cell health) properties, it has been studied for its impact on the brain. Specifically, researchers have looked at “its role in reducing natural oxidative damage in the brain that is associated with aging,” says Natalie Rizzo, MS, RD, author of The No-Brainer Nutrition Guide For Every Runner
3. Heart health
Astaxanthin has been studied for heart health because of its ability to help reduce oxidative stress. Experimental studies suggest that it may be beneficial in supporting heart health, but human studies are lacking, says Rizzo. “More research is currently being conducted, but the results look promising.”
4. May enhance athletic performance
There are a few human studies that may suggest that astaxanthin can help with your workouts. After six months of participants taking either 4 mg of astaxanthin or a placebo, those who took the supplement showed three times more improvement in their squat endurance.
There are also some animal studies that may suggest an athletic benefit, and “supplementing with astaxanthin may increase increase time to exhaustion,” Rizzo says. In a 45-day study conducted with rats, it was found that those who were given the supplement delayed time to exhaustion in a swim test by 29 percent.
5. Vision
In human research, it was found that participants who took astaxanthin in conjunction with lutein and other nutrients had lessened eye strain, compared to those who took a placebo.
And in two studies performed on mice, it appeared to support healthy vision by protecting retinal cells.
6. Skin health
Astaxanthin has gained a reputation among those looking for flawless skin. Two human studies saw that taking and applying astaxanthin topically could help keep your skin glowing — subjects saw improvements in skin moisture and elasticity, as well as a reduction in the appearance of wrinkles and age spots.
Then a 2018 research review found that taking it showed positive effects on the skin, but it notes that further study was needed to rule out other factors.
7. Immune health
While human research is lacking, studies on animals suggest that astaxanthin may help the body produce more antibodies and natural killer cells, which support the immune system, says Rizzo. This may be why it’s sometimes compared with vitamin C, she added, since the latter is also an antioxidant and is known to play a key role in immune system health.
What Are Astaxanthin’s Side Effects?
There’s little need to worry about astaxanthin side effects.
“Generally speaking, ingesting this carotenoid is safe, especially if taken in food form,” says Manaker. “Some have reported experiencing red stool when taking it in supplement form. In my opinion, there is little downside to taking in this carotenoid.”
But take note of this red alert: If you have a seafood allergy or dietary restriction, always check the label to confirm the source of the supplement, cautions Manaker.
What Is the Best Brand of Astaxanthin?
You can find astaxanthin supplements online, and at your local health food store, co-op, and many mainstream pharmacies and supermarkets.
To get you started, here are a few 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
However, anytime you shop for a supplement, consider these questions:
- How is the supplement produced? Is it processed without harmful solvents or other additives?
- Is the company reputable? Do they offer proof of the tests they perform (including verification that what’s on the label is really what you’re buying and that they’ve tested for microbes, heavy metals, etc.)?
- Are they making claims that sound too good to be true? Keep in mind that while the FDA imposes strict regulations on the manufacturing practices of supplement companies, it doesn’t uphold the same type of rigor on product claims. So it’s important to do your research on manufacturers and inspect products carefully.
Note: Astaxanthin dosage varies between brands and supplements, so always abide by the label’s suggested use instructions.
