Astaxanthin: How a tailored diet can help you prevent sunburn and fight aging skin

Astaxanthin: How a tailored diet can help you prevent sunburn and fight aging skin

As we prepare for the sunny days, there are often times where we neglect or forget to put on protection from harmful UV rays. These are damaging to the skin – and while we may not find it particularly harmful as we go about our daily activities, its long-term effects can be dangerous to your health.

Meet Astaxanthin

As a compound found in shrimp, salmon, crab and other seafoods, astaxanthin is a carotenoid: an antioxidant that is very similar to beta-carotene found in our colorful fruits, vegetables, and dark leafy greens. And like beta-carotene, recent research has shown that supplemental intake of this compound is highly beneficial to our skin’s natural barrier in enhancing its ability to mitigate the aging effects of the sun. This is best seen in its anti-inflammatory properties and effects as an antioxidant – preventing the accumulation of free radicals caused by UV rays at a 40-time-greater potency than beta-carotene.¹ This is most notable against UVA radiation, which is the most prevalent form (95%) within sunlight and is most responsible for the skin’s aging process and damage to our skin’s elastin and collagen.^{1, 2}

This may also play a greater role in UV exposure overall – which reduces the potential for skin cancer. This risk comes from UVA and UVB’s ability to induce damage to integrity of the skin, resulting in slower wound healing and potential mutations.^{1, 2, 3, 4} With these properties in mind, researchers have more recently produced research that explores astaxanthin’s benefit to the skin. 

Astaxanthin At Work

In 2017, researchers conducted a prospective animal study in which they tested a dietary supplement of astaxanthin in hairless mice that were exposed to UVA over a period of 70 days. What researchers found most significant within the results was that water lost by the skin and wrinkle formation in these hairless mice was most significantly reduced in mice that had consumed an astaxanthin-enriched diet.²

A similar study was conducted in 2020 – in which hairless mice observed a 50% decrease in area of wrinkles when compared to untreated, UV-exposed mice. It was also observed that collagen fiber density was 20% higher in the astaxanthin treatment group.⁴ As a result, astaxanthin shows a promising result that supplements the skin’s resistance against wrinkling, reduced epidermal thickness, and increases collagen density within the skin while combating UVA radiation.

A double-blind trial in healthy human patients shows greater promise. Observing 23 Japanese patients of age 30-56 years in 2018, the study aimed to find an increased dose of UVA to induce redness in patients supplemented with daily 4mg oral astaxanthin. Within 9 weeks, this result was reached – having shown a significant change in moisture of the irradiation-exposed skin, which was less prevalent in the astaxanthin group. A proposed, 1.5-hour duration for sun protection was estimated due to the effects of astaxanthin supplementation. In addition, the study also highlighted an increase in appearance of rough skin and an improvement in skin texture, which also hints at potential use in even atopic dermatitis.⁵ In highlighting the primary mechanisms of sunburn and skin cancer, the study also alluded to inflammatory cytokines such as interleukin (IL) 6 and 8 in addition to tumor necrosis factor (TNF) alfa – known as key markers of inflammation and skin and DNA damage induced by UV radiation.^{1, 5}

What have we learned from this?

Unfortunately, we may not be able to throw out the sunscreen just yet. While recent studies have shown proven protective effects against UVA radiation found in sunlight, they also pose more questions surrounding environmental conditions – such as humidity and temperature – that can vary dramatically depending on where you live and when you choose to go outdoors. However, we now have another tool that supports healthy skin – one that you won’t need a prescription for.

Astaxanthin is a prevalent nutrient found in the Japanese diet, especially if we consider its sources. And while we might not live in Japan, we have found significant takeaways from components of the Japanese diet. Getting 4mg of astaxanthin is easily attainable through seafoods such as shrimp, crab, and salmon – which can often be found in the grocery store. Picking up a salmon filet or choosing this option at a restaurant provides at least 3.6 mg of astaxanthin per 165 gram portion of salmon.⁶ Aside from astaxanthin’s newly proposed benefits, these products are also excellent sources of protein and essential omega-3 fatty acids. And of course, astaxanthin is commercially available in a 4mg oral supplement through select manufacturers and retailers.

With proven effectiveness, its properties as an antioxidant in a long-term diet can help improve your skin’s healthy glow while protecting it against sun damage. PharmToTable’s functional medicine perspective aims to bridge the gap between your body, your medications, and your long-term health goals.

To schedule a 15-minute consultation and begin investing in your holistic health and wellness, click here to get in touch with a provider near you.

Written By: Brandon Tieu, PharmD candidate
Edited by Lindsey Dalton, PharmD

References

1. Zhou X, Cao Q, Orfila C, Zhao J, Zhang L. Systematic Review and Meta-Analysis on the Effects of Astaxanthin on Human Skin Ageing. Nutrients. 2021;13(9):2917. Published 2021 Aug 24. doi:10.3390/nu13092917
2. Komatsu T, Sasaki S, Manabe Y, Hirata T, Sugawara T. Preventive effect of dietary astaxanthin on UVA-induced skin photoaging in hairless mice. PLoS One. 2017;12(2):e0171178. Published 2017 Feb 7. doi:10.1371/journal.pone.0171178
3. Fakhri S, Abbaszadeh F, Dargahi L, Jorjani M. Astaxanthin: A mechanistic review on its biological activities and health benefits. Pharmacol Res. 2018;136:1-20. doi:10.1016/j.phrs.2018.08.012
4. Li X, Matsumoto T, Takuwa M, et al. Protective Effects of Astaxanthin Supplementation against Ultraviolet-Induced Photoaging in Hairless Mice. Biomedicines. 2020;8(2):18. Published 2020 Jan 21. doi:10.3390/biomedicines8020018
5. Ito N, Seki S, Ueda F. The Protective Role of Astaxanthin for UV-Induced Skin Deterioration in Healthy People-A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2018;10(7):817. Published 2018 Jun 25. doi:10.3390/nu10070817
6. Ambati RR, Phang SM, Ravi S, Aswathanarayana RG. Astaxanthin: sources, extraction, stability, biological activities and its commercial applications–a review. Mar Drugs. 2014;12(1):128-152. Published 2014 Jan 7. doi:10.3390/md12010128