Astaxanthin may not be as mainstream as creatine or protein powder, but it’s hardly new to the supplement world. For years, this powerful antioxidant has been used to support eye, skin, and overall cellular health. More recently, though, it’s gaining serious attention in fitness circles for a different reason: its potential impact on athletic performance and recovery.
For purposes like faster recovery and improved stamina, astaxanthin for athletes is trending for good reason, quickly becoming a go-to for those looking to gain an edge. Endurance athletes—especially triathletes and runners—are starting to take notice.
Here’s a closer look at what astaxanthin is, how it works, and how it may fit into your fitness routine.
- ABOUT OUR EXPERTS: Talia Follador, R.D.N., L.D.N., is a registered dietitian nutritionist and founder of Follador Nutrition Services LLC. Jennifer Pallian, R.D., B.S.C., is a registered dietitian and founder of Foodess.
What Is Astaxanthin?
Astaxanthin is a naturally occurring antioxidant pigment found in algae and marine animals like salmon, trout, shrimp, krill, and crab, says Talia Follador, R.D.N., L.D.N. It belongs to the carotenoid family (the same group of compounds as beta-carotene) and gives many of these foods their vibrant reddish-orange hue, she explains.
First discovered in 1938, astaxanthin started off as a natural ingredient in aquatic feed. But research later discovered something more compelling: its powerful antioxidant properties. “Because of its unique structure, astaxanthin can sit both inside and outside the cell membrane, which allows it to help protect cells, mitochondria, and lipids from oxidative stress,” Follador says. Oxidative stress happens when free radicals outnumber antioxidants’ defenses, leading to cellular damage over time.
Read More: 5 Antioxidant Supplements To Prioritize For Head-To-Toe Health
That antioxidant support matters for overall health, of course. But it may be especially valuable for athletes and highly active people. “Intense exercise naturally increases oxidative stress and inflammation, ultimately affecting recovery and performance, but astaxanthin may help counter some of that damage,” Follador says. (For the record, that doesn’t mean it’s a bad idea to exercise intensely! Just that you’ll increase inflammation temporarily—which is where astaxanthin comes in.)
Astaxanthin for Athletes: The Benefits
The antioxidant potential of astaxanthin makes it so much more than fish food. Check out these ways it may support your fitness goals.
May Improve Endurance
Some research suggests astaxanthin might benefit endurance activities like cycling and running. It may do so by improving how the body manages the stress of prolonged exercise, Follador says.
During long workouts, muscles consume large amounts of oxygen and generate oxidative stress byproducts. In small amounts, this is normal and even part of training adaptation. But when stress becomes excessive, it can contribute to fatigue and muscle strain, says Jennifer Pallian, R.D., B.S.C. As a powerful antioxidant, astaxanthin may help buffer some of that oxidative stress. Ultimately, this could allow your muscles to sustain effort for longer before fatigue sets in, she explains.
Read More: 8 Natural Ways To Beat Fatigue
Research backs this idea. In one trial, cyclists taking 12 milligrams (mg) of astaxanthin for a week completed a 40-kilometer time trial faster than those taking a placebo. Another study found that trained men taking 28 mg of astaxanthin daily for four days were able to cycle longer before reaching exhaustion compared to a placebo group.
Could Improve Recovery
Astaxanthin is often discussed in the context of recovery, particularly for its potential to reduce delayed-onset muscle soreness (DOMS). That’s the familiar stiffness that shows up a day or two after intense training, says Pallian. In one small study on resistance-trained men, a 12-mg dose of daily astaxanthin reduced markers of muscle damage and improved workout performance for 48 hours. Again, this likely comes back to astaxanthin’s antioxidant effects, Pallian says.
Here’s the deal: Intense exercise causes tiny micro-tears in muscle fibers. That’s a normal part of getting stronger. But it also triggers inflammation and oxidative stress as part of the repair process. Astaxanthin may help moderate that response by reducing some of the excess stress signals that make soreness feel worse or linger longer, she explains.
May Lower Heart Rate During Exercise
There’s some emerging evidence that astaxanthin supplementation can slightly lower heart rate during moderate-intensity exercise like running or cycling. For endurance athletes, that may mean they can perform the same workload with a little less cardiovascular strain, Follador explains.
The theory here is that if your muscles are working more efficiently by using oxygen and fuel more effectively, your cardiovascular system doesn’t have to work quite as hard to meet the same demand. Over time, this could make long-duration efforts feel easier to maintain.
Tips For Adding Astaxanthin To Your Routine
1. Consult With Your Healthcare Provider
Astaxanthin is generally well-tolerated for most adults. Still, Follador always recommends talking with your doctor before adding it to your routine regularly—especially if you’re pregnant, breastfeeding, have liver disease, take blood pressure or blood sugar medications, or have a bleeding disorder. Astaxanthin may modestly lower blood pressure and blood sugar levels, which could potentially interact with certain medications, she explains.
People with seafood allergies should also read labels carefully. Some astaxanthin supplements are derived from algae, while others may contain marine ingredients, Follador adds.
2. Dose Appropriately
You can get astaxanthin through food—and delicious food, at that! It’s naturally found in salmon, trout, shrimp, krill, crab, and crayfish, with wild salmon being one of the richest dietary sources. However, the amount you get from food is usually much lower—and less consistent—than the doses used in research studies, which is why people interested in performance or recovery often turn to supplements.
Astaxanthin supplements are commonly available in capsule and powder form, and the optimal dose generally ranges from 4-12 mg a day, according to Follador. Start with a lower dose based on the product label instructions and gradually increase as needed under the guidance of a healthcare provider.
Because astaxanthin is fat-soluble, it’s also best absorbed when taken with a meal or snack that contains healthy fats, such as olive oil, salmon, tuna, avocado, nuts, or seeds, Follador adds.
Read More: The 4 Healthiest (And 2 Unhealthiest) Fats You Can Eat
3. Shop Responsibly
As with any supplement, quality is key. Always buy astaxanthin from a reputable source and look for products that have been third-party tested for safety and effectiveness, says Follador. Third-party testing means an independent organization has verified that the product only contains exactly what’s listed on the label and nothing extra you don’t want. The Vitamin Shoppe brand, which is guaranteed by a “tested and trusted” quality seal, carries astaxanthin is soft gel form.
The Bottom Line
If you’re looking to support endurance, recovery, and overall athletic performance, astaxanthin may be worth considering. Its antioxidant properties show promising benefits for endurance athletes, so if that aligns with your goals, talk to a healthcare provider to see if it makes sense for you.