Astaxanthin C
The data are few and point in different directions; there is no convincing effect
Citable fact
«Astaxanthin» — evidence level C. Dosage: In studies, 4–12 mg per day in courses of 4–12 weeks, sometimes up to 20 mg. No safe upper level has been established; at doses up to 12 mg tolerability is good. Source: PMID 34071514, permanent link to the source in the list below.
How it works
A carotenoid with a pronounced antioxidant effect in membranes; it is not converted to vitamin A. Reduction of oxidative stress and inflammation after exercise is under discussion.
Dosage and intake
In studies, 4–12 mg per day in courses of 4–12 weeks, sometimes up to 20 mg. No safe upper level has been established; at doses up to 12 mg tolerability is good.
With fatty food, in courses; the time of intake is not critical.
Forms
Oil solution, soft capsules and astaxanthin from Haematococcus pluvialis have been studied; esters and the free form differ in bioavailability.
What is confirmed
- In some studies it reduced markers of oxidative stress after exercise
- In individual studies it improved endurance test results, but the effect has not been reproduced
Adverse effects and limitations
- There is little data on long-term safety and on sports outcomes
- Like other antioxidants, it could theoretically blunt training adaptation
- At high doses, a change in skin color is possible
Interactions
- No significant interactions have been described; caution with anticoagulants
Who must not use it
- Under 18 years: No data; not recommended.
- Pregnancy and lactation: No safety data; not recommended.
- pregnancy and lactation
- taking anticoagulants
Sources
- Benefits of Exercise and Astaxanthin Supplementation: Are There Additive or Synergistic Effects? · Oharomari LK, Ikemoto MJ, Hwang DJ · Antioxidants (Basel, Switzerland), 2021 · PMID 34071514
- Antioxidants and Exercise Performance: With a Focus on Vitamin E and C Supplementation · Higgins MR, Izadi A, Kaviani M · International journal of environmental research and public health, 2020 · PMID 33203106
See also
Open in the app
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