Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Astaxanthin is a carotenoid pigment with potent antioxidant properties, commonly sourced from microalgae. Its use in supporting exercise performance and recovery is primarily justified by emerging scientific research, rather than long-standing traditional use. Several animal and human studies suggest that astaxanthin supplementation may help protect muscle tissue from exercise-induced oxidative stress, reduce inflammation, and improve endurance. For instance, a randomized, double-blind, placebo-controlled trial published in the International Journal of Sports Medicine (2011) found that astaxanthin supplementation improved cycling time trial performance in competitive athletes. Other studies have reported that astaxanthin may decrease markers of muscle damage and support immune function post-exercise.

However, the total body of evidence remains modest. Some studies show positive effects on endurance, recovery, and reduced oxidative damage, while others report minimal or no benefit. A 2020 review in Nutrients concluded that, although astaxanthin appears promising for reducing exercise-induced oxidative stress and inflammation, more robust and larger-scale human trials are required to confirm its efficacy for athletic performance and muscle recovery. Thus, while there is a scientific rationale and some early supportive data, the overall level of evidence for using astaxanthin to support exercise is still considered preliminary (rated 2/5).

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