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Astaxanthin to slow skin aging? Here’s why
As we age, our skin changes in ways that can have a direct impact on our health.
The skin produces less collagen and elastin, and its cells reproduce more slowly and less efficiently. This results in skin that’s thin, fragile and prone to injury.
As the epidermis (skin’s outer layer) thins, skin barrier function is greatly reduced. That doesn’t just mean loss of moisture. We lose the ability to heal, to avoid infection, and to protect ourselves from environmental toxins via skin contact.
Other skin functions are also compromised. Aged skin:
- Is less able to produce vitamin D from sunlight.
- Is less sensitive to pain and changes in temperature.
- Sweats less and is less efficient at regulating body temperature.
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Of course, these changes also bring about the visible signs of aging. And I’m sure, in addition to keeping our skin healthy, most of us would like to keep it looking as youthful as possible as long as possible.
Thanks to research, we’re learning how nutrients can support our skin from the inside out — better than expensive topical creams. I shared how vitamin C supports skin renewal not too long ago. But today, it’s all about amazing astaxanthin…
Astaxanthin slows skin aging in mice and humans
Astaxanthin is a red-pigmented carotenoid antioxidant with a reputation for challenging the effects of aging.
It’s found mainly in algae and consumed by salmon, shrimp, lobsters and krill. It’s what gives these sea creatures their red-pink color. Because krill feed almost exclusively on these algae, they contain higher amounts of astaxanthin than other marine animals
Astaxanthin is a potent anti-inflammatory agent that protects cells from oxidative stress. Its potential benefits range from eye health to cognitive function to cardiovascular health.
It’s also great for your skin.
When a group of Japanese researchers administered astaxanthin to elderly mice through their diet, hoping to see changes in their skin, they found that:
- Water retention increased.
- Skin regained elasticity.
- Wrinkles were reduced.
They also saw positive changes in genes that regulated:
- The use of proteins in the skin.
- The production of natural moisturizers.
- The maintenance of the skin’s ability to function as a barrier.
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This is exciting for several reasons…
The results of this study corroborated those that came before, including one where long-term treatment with astaxanthin “reduced the accumulation of age-related oxidative stress and inflammatory response in aging mice.”
But you may be wondering about human studies…
In a 16-week study including 65 female participants, researchers demonstrated the effects of oral astaxanthin on skin integrity. Though they did not see significant changes in skin moisture content or deep wrinkles in the astaxanthin group, those same parameters worsened in the placebo group.
These results suggest that astaxanthin may significantly slow skin aging in humans through its anti-inflammatory/antioxidant effects.
Dietary and supplemental astaxanthin
A therapeutic dose of astaxanthin (4-12mg daily) is challenging to get solely through your diet.
Wild-caught salmon, trout, shrimp, and krill are rich in this antioxidant. But you’d need to eat about half a pound of salmon daily to get the amount used in these studies.
A dose of 4-8mg per day is generally considered the “sweet spot” for improving skin tone, reducing fine lines and increasing moisture. To address more serious dryness and wrinkles, or if your skin is sun-damaged, 12mg daily is recommended
Finally, because astaxanthin is a fat-soluble nutrient, it’s a good idea to take it with or after a meal that contains fat.
Astaxanthin may lower blood pressure, so if you’ve been prescribed a drug to lower yours, talk to your doctor before supplementing it.
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Sources:
Oral administration of astaxanthin mitigates chronological skin aging in mice — Bioscience, Biotechnology and Biochemistry
Protective effects of astaxanthin on skin deterioration — Journal of Clinical Biochemistry and Nutrition
By Joyce Hollman
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