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Bioastin

Also known as: Bioastin, Astaxanthin, 3,3'-dihydroxy-β,β'-carotene-4,4'-dione

Overview

Astaxanthin is a xanthophyll carotenoid primarily derived from the microalgae *Haematococcus pluvialis*, and is also found in various fish and shellfish, such as salmon and krill. This potent antioxidant is used as a dietary supplement for its anti-inflammatory properties and has applications in promoting cardiovascular health, improving skin health, and enhancing athletic performance. Astaxanthin's unique molecular structure contributes to its strong antioxidant capacity. Research related to astaxanthin shows moderate maturity with several systematic reviews and meta-analyses confirming its efficacy in various health contexts. Overall, the quality of available evidence is robust, with randomized controlled trials (RCTs) supporting its beneficial effects.

Benefits

Astaxanthin supplementation has several evidence-based benefits, especially in cardiovascular health, where it significantly increases HDL-C levels (by 1.473 mg/dl) and decreases CRP levels with a dosage of greater than 12 mg/day over at least 12 weeks. For physical performance, high doses (≥ 20 mg/day for > 12 weeks) enhance aerobic exercise efficiency, as evidenced by notable improvements in fat oxidation (SMD: 2.56) and overall performance (SMD: 0.62). Furthermore, astaxanthin appears beneficial in skin health, promoting moisture and elasticity, while transiently relieving subjective fatigue. Athletes and healthy individuals particularly benefit from its effects.

How it works

Astaxanthin exerts its effects through potent antioxidant and anti-inflammatory actions, scavenging free radicals and modulating inflammatory pathways. It interacts with various body systems, including the cardiovascular, skin, and musculoskeletal systems. Key pathways targeted by astaxanthin include NF-κB and Nrf2, which are crucial for the body's response to oxidative stress and inflammation.

Side effects

Astaxanthin is generally regarded as safe when consumed at recommended dosages, with no common or significant uncommon side effects reported. Rare adverse effects are also not documented in the available literature. Drug interactions are minimal, although caution is recommended for individuals on other antioxidants or anti-inflammatory medications. There are no specific contraindications, but those with underlying health conditions should seek medical advice before starting supplementation. Pregnant or breastfeeding women are advised to consult healthcare providers due to limited safety data in these populations.

Dosage

The minimum effective dose of astaxanthin is typically between 6-12 mg/day, with doses over 12 mg/day recommended for cardiovascular benefits and ≥ 20 mg/day suggested for enhancing physical performance. There is no established maximum safe dose, although doses up to 20 mg/day have been studied without adverse effects. Consistency in daily intake is crucial, and taking astaxanthin with dietary fats can enhance its absorption. Various forms, including capsules and softgels, are available, and dietary fats can significantly improve its bioavailability.

FAQs

Is astaxanthin safe to take?

Astaxanthin is generally safe for most individuals, but those with health conditions or on medications should consult healthcare providers.

When should I take astaxanthin?

Consistent daily intake is recommended, often with meals to enhance absorption.

What results can I expect from taking astaxanthin?

Users can expect improvements in HDL-C, CRP, athletic performance, and skin health, especially with proper dosing and duration.

Does astaxanthin affect liver enzymes?

Astaxanthin increases ALT levels but does not significantly affect AST, GGT, or ALP levels.

Research Sources

https://econtent.hogrefe.com/doi/10.1024/0300-9831/a000804 – This systematic review and meta-analysis found that astaxanthin supplementation increased ALT levels but had no significant effects on other liver enzymes, highlighting the need for further investigation into its effects.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812728 – A systematic review confirmed that astaxanthin supplementation improved cardiovascular health, notably increasing HDL-C and reducing CRP levels, particularly with ≥ 12 weeks of use at dosages greater than 12 mg/day.
https://pubmed.ncbi.nlm.nih.gov/32755613/ – This meta-analysis evaluated astaxanthin's effects on physical performance and fatigue, showing significant improvements in fat oxidation and performance metrics in healthy individuals.
https://pubmed.ncbi.nlm.nih.gov/38243785/ – The study reviewed astaxanthin's impacts on skin health, finding that it significantly improved moisture content and elasticity, providing protective effects against skin aging.
https://pubmed.ncbi.nlm.nih.gov/34578794/ – This research paper presented evidence for astaxanthin's role in enhancing skin health parameters, emphasizing its function as an antioxidant in combatting skin aging.