Humanity is We’ve done a lot of strange things in the name of health: popping drugs to boost our immune systems, guzzling raw milk and animal innards in the fight against food processing, and supplementing with the protein found in breast milk in the hopes of improving our physical fitness.
Some of these strategies are more effective than others, but all represent novel ways to optimize health and performance. In the constant search for the next best thing, the supplement industry is turning to the next strange but potentially useful ingredient: astaxanthin, the compound that gives plants and animals their color.
This red pigment may have some health benefits, with supplement companies touting its benefits for the eyes, skin and brain.
So is it being properly advertised? Or is astaxanthin just a passing fad? We asked the experts.
What is Astaxanthin?
“Astaxanthin is an antioxidant known as a carotenoid, which is a yellow, orange, or red fat-soluble pigment found in plants, algae, bacteria, and fungi,” says Perry Halperin, MS, RD, clinical nutrition coordinator at Mount Sinai Health System. Specifically, astaxanthin is a red plant pigment found naturally in algae, yeast, and fish such as salmon, trout, krill, shrimp, and crayfish.
Astaxanthin is also available in supplement form and is often touted for its anti-aging properties. Astaxanthin supplements are often touted for their benefits to skin, eye, brain, and joint health.
What are the health benefits of astaxanthin?
While early research is promising, more research needs to be done to fully understand astaxanthin’s benefits.
Some research suggests astaxanthin may have some benefit to brain health because it acts like an antioxidant, reducing oxidative stress, Halperin says. Oxidative stress occurs when your body doesn’t have enough antioxidants to attack unstable free radicals (which form naturally during metabolic processes and can cause damage to cells). Reducing this oxidative stress can prevent or reduce damage to cells.
Astaxanthin may also have anti-inflammatory properties, and has shown limited benefits in managing diabetes, cancer, and cardiovascular disease, as well as brain, eye and skin health, Halperin says.
Are there any risks to taking astaxanthin?
According to Halperin, common side effects of astaxanthin supplements include digestive symptoms like diarrhea and red stools (!). Allergic reactions are also possible.
Astaxanthin supplements may cause adverse interactions with some medications, including blood thinners, cholesterol medications, immune support medications, and herbs such as ginkgo biloba.
What you need to know about astaxanthin supplements
Just as there is limited research on the health benefits of astaxanthin, there is also limited research on considerations for taking a supplement. Generally, supplements of 6 to 7 milligrams per day are well tolerated and recognized as safe by the FDA.
Because the compound is fat-soluble (meaning it dissolves in fat but not water), Halperin says it may be effective to take the supplement with omega-3-rich seed oils, like flaxseed or chia seeds, or a meal that includes a fat source, like Greek yogurt or avocado, to optimize absorption.
Of course, because of possible drug interactions and side effects, you should always consult with your doctor or nutritionist before taking an astaxanthin supplement. They can provide more thorough advice on what’s best for your particular body and needs.
Should I take astaxanthin supplements?
The conclusion is this: Astaxanthin Might be It may have health benefits, so if you consume it, it may or may not have a positive effect on your health.
That being said, it’s generally well tolerated and doesn’t pose any major risks to you, but you should talk to your doctor before you start taking it to make sure it’s right for you and your needs.
