From Whole Algae to Clinical Insight What is Astaxanthin It is the pink hue of shrimp, the rosy blush of flamingos, the vivid red of lobster, and even the fiery glow of rare flowers like the Adonis. Astaxanthin is a pigment with a purpose—a xanthophyll carotenoid that protects and enables organisms to withstand environmental challenges. Consider wild salmon. As they push upstream in one of nature’s greatest endurance feats, astaxanthin helps protect their muscles, preserves fragile omega-3 fatty acids, and shields them from oxidative stress¹. Research in both humans and animals suggests that consuming these pigments may offer similar protective benefits. This resilience, woven into the biology of salmon and shellfish, helps explain why these foods hold a prominent place in longevity diets. From Nordic traditions to Japanese coastal cuisine, they remain staples in populations known for a robust healthspan. Their peachy red shades are more than just appealing color. They are a signal of astaxanthin, a lipid soluble antioxidant with unique clinical significance. When Green Algae Turns Red At the heart of the astaxanthin story is a tiny freshwater green alga called Haematococcus pluvialis. Under ordinary conditions, this alga appears green, rich in chlorophyll, and active in photosynthesis. When exposed to stress such as intense sunlight, nutrient scarcity, or drying, the cells undergo a dramatic transformation. They shift into a dormant red cyst stage, concentrating extraordinary amounts of astaxanthin as a protective shield². In this state, astaxanthin is stored within a dense lipid and nutrient matrix that helps stabilize the carotenoid and preserve the algae through long periods of stress. This survival strategy protects the cells from oxidative damage and allows them to endure harsh environments for months, or even years, while waiting for favorable conditions to return. The whole algal biomass in this form is recognized as nature’s most concentrated source of astaxanthin³. An Antioxidant Built for the Bilayer Nature has uniquely equipped astaxanthin for the cellular landscape. Its molecule easily embeds in membranes and spans the lipid bilayer, with one end oriented toward the cell’s exterior, the other toward the aqueous interior, and its backbone anchored through the lipid middle⁴. From this bridge-like position, astaxanthin can neutralize free radicals in both the lipid core and the surrounding aqueous environments, protecting membranes where damage is most likely to occur. This protection is remarkably potent. Research shows astaxanthin can be up to 100 times more effective than vitamin E at preventing lipid peroxidation, a chain reaction that weakens and breaks down membranes⁵. By helping maintain the integrity of both cellular and mitochondrial membranes, astaxanthin supports energy production, metabolic balance, and resilience under stress, with benefits that extend from the microscopic world of membranes to whole-body health. Radiance from the Inside Out Just as the membranes that shield our cells are vulnerable to oxidative stress, the skin barrier faces its own daily battles. UV exposure is the primary driver of photoaging, thought to account for nearly 80 percent of visible age-related skin changes⁶. Urban pollution and internal oxidative imbalance add to this burden, breaking down collagen, depleting moisture, and accelerating visible changes in tone and texture⁷. A comprehensive review highlights how these processes converge: damage to the extracellular matrix, activation of collagen-degrading enzymes, inflammation, and oxidative stress all combine to drive the visible signs of aging and skin fragility⁸ Against this backdrop, astaxanthin has been studied for its potential to slow visible wear. Early studies show it may act like a shield for the skin’s scaffolding by slowing enzymes that break down collagen, reducing oxidative stress, and easing inflammation, while also helping defend against UV-induced immunosuppression⁸. Early clinical trials, though still modest in size, indicate that daily supplementation may reduce UV-induced damage and support visible measures such as elasticity, moisture, and wrinkle depth9,10. Emerging research places astaxanthin within the growing trend of nutrients that work from the inside out to help maintain the skin’s structure and natural glow. Optimizing Cardiometabolic Health Cardiometabolic health sits at a red-light intersection, where blood sugar control, lipid balance, and vascular function all converge. Astaxanthin has been studied across each of these domains, showing potential to support patients at risk of metabolic syndrome and type 2 diabetes. In a randomized, placebo-controlled trial of adults with type 2 diabetes, patients who took 8 milligrams of astaxanthin daily for eight weeks saw reductions in visceral fat, triglycerides, VLDL cholesterol, and systolic blood pressure. They also showed improvements in fasting glucose and HbA1c, along with enhanced insulin sensitivity11. Together, these outcomes suggest that astaxanthin can positively influence both lipid balance and blood sugar regulation. Beyond glucose levels in the bloodstream, research also points to effects within the pancreas itself. Beta cells, which are responsible for insulin production, are gradually impaired by oxidative stress and inflammation. Experimental studies show that astaxanthin helps protect these cells from glucose toxicity, preserving their ability to secrete insulin and slowing disease progression12. At the same time, astaxanthin enhances insulin signaling in tissues by promoting GLUT4 translocation, which allows muscles to take up glucose more efficiently13. Viewed together, these findings add weight to astaxanthin’s role in cardiometabolic care. At this red-light intersection of metabolic health, astaxanthin helps regulate the traffic of lipids, glucose, and vascular function, offering support at both the systemic and cellular levels. Red Advantage Over Blue Screen Fatigue Our eyes reflect both our inner health and our daily habits. Elevated blood sugar, sluggish circulation, and oxidative stress can quietly wear down delicate ocular tissues, making vision one of the first places where cardiometabolic strain shows itself. Layered on top of these internal pressures are the demands of modern life: hours on glowing screens, artificial light that extends the day, and the constant near-focus of digital work. Together, these forces fuel the fatigue many people now recognize as digital eye strain. Astaxanthin has been studied as a way to ease this burden. In a recent randomized controlled trial, children who took 6 milligrams daily experienced a 27 percent reduction in both acute and chronic digital eye strain compared to placebo14. Other clinical studies using 4 to 12 milligrams per day show that astaxanthin improves ocular blood flow and retinal circulation, strengthening the tiny ciliary muscles that adjust our focus and often tire with extended screen use15. By improving the endurance and recovery of these muscles, astaxanthin helps reduce visual fatigue while sharpening acuity. These benefits matter not only during long hours on devices but also in active lifestyles, where clearer vision and quicker focus can provide a real advantage on the court. Brushstrokes in Fitness Nutrition Exercise builds energy and strength, but it also generates free radicals that can slow recovery and chip away at performance over time. Astaxanthin has been studied as a way to tip the balance back toward endurance and faster recovery. In a clinical trial of older adults, eight weeks of supplementation improved both strength and aerobic capacity. Participants walked farther in six minutes, climbed inclines more than 50 percent longer, and recovered more quickly between intervals. These were clear signs of more efficient energy metabolism and mitochondrial support16. Similar benefits appear in other groups. A 2023 study in overweight adults found that 12 milligrams of astaxanthin daily for four weeks produced impressive results. Supplementation led to significant improvements not only in endurance but also in muscle strength, muscle size, and muscle quality, which are key markers for sarcopenia prevention and healthy aging¹⁷. Just as striking, the study showed a shift in metabolism toward greater fat oxidation and reduced reliance on carbohydrates during exercise. This kind of metabolic flexibility is valuable for anyone starting a fitness routine and just as relevant for seasoned athletes. In competitive cyclists, as little as 4 milligrams per day for four weeks boosted average power output by 15 percent and cut nearly two minutes from a 20-kilometer time trial¹⁸. One smaller but notable study stands out because it used astaxanthin in its whole algal biomass form. Over six months, young men taking a daily dose equivalent to 4 milligrams of astaxanthin from Haematococcus pluvialis performed three times as many squats as those on placebo19. This was a striking demonstration that the whole-food form of astaxanthin can directly translate into measurable gains in muscle performance. These findings, viewed together, add a bold red brushstroke to the picture of fitness nutrition. Astaxanthin consistently supports stamina, strength, and recovery. From rehabilitation and first steps into exercise to the pursuit of peak performance, it offers a nutritional edge for muscles in motion. The Whole Red Food Advantage In Haematococcus pluvialis, astaxanthin is carried within a rich nutritional context that includes lipids, proteins, polyunsaturated fatty acids, amino acids, and a spectrum of other phytonutrients20. Together, these compounds create a remarkable survival matrix. This nutrient-dense system has been shown to deliver measurable benefits, including improvements in strength endurance. Astaxanthin in whole algal form is not simply a single compound but part of a coordinated network of nutrients shaped by nature. This food-based context may be the most meaningful way to bring its benefits into human health. Clinical Takeaway: Synergy on the Red Carpet of Nutrition Strategy Astaxanthin makes the most sense not as a solo act but as part of a bigger red food story. Across nature, red pigments act as survival tools, protecting plants, algae, and fruits under stress. When we eat them, those same phytonutrients extend protective benefits to us. Yet more than 90 percent of Americans fall short on intake of red and orange phytonutrients²¹, leaving a wide nutritional gap. Think of beetroot, with its deep red roots brimming with nitrates and betalains. Or mountain spinach, carrying red leaf pigments along with chromium and electrolytes. Add in everyday staples like strawberries and red bell peppers, and suddenly a full cast of red nutrition takes the stage. Within this ensemble, astaxanthin-rich algae earns its spotlight on the red carpet of nutrition science.   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Red Food Synergy in Whole Food Nutrition Mountain spinach (Atriplex hortensis), also known as red orache, could be called the long-lost cousin in its nutritional family tree. It shares lineage with beets, spinach, and quinoa, plants that each found fame in modern health and culinary circles. Beetroots are celebrated for their earthy, nutrient rich sustenance. Spinach became the household leafy green. And quinoa was reborn as an ancient grain for the protein conscious. For their long-lost cousin, however, the path diverged. Mountain spinach, grown centuries before spinach claimed the table, was gradually forgotten. Once, mountain spinach held a place on the traditional salad plate, where its tender leaves were often paired with the dainty, lemony bite of sorrel. Its flavor is a paradox of saltiness and mineral richness, softened by an alkaline smoothness. Its delicate texture suggests it may contain fewer oxalates than green spinach. And beyond the kitchen, it was valued in traditional medicine as a spring tonic, described as a gentle stimulant to the metabolism and a remedy for tiredness and nervous exhaustion¹. In Mediterranean traditions, it was even regarded as a supportive food for people with diabetes². The Sweet and the Salty Sides of Red Beetroot and mountain spinach both carry a red food signature, yet they express it in different ways. Beets store much of their strength underground, concentrating low glycemic sweetness and rubied compounds in a fleshy root, while mountain spinach sends its pigmented vitality upward into its saline touched crimson leaves. They overlap in their ability to deliver natural nitrates, which relax blood vessels. And they draw attention with their fuchsia hued betacyanins, molecules which act as powerful antioxidants. Together these compounds, and others in their respective matrices, synergize to support cardiometabolic health, enhance exercise performance, and contribute to resilience and longevity. Bedazzling Betacyanins Betalain pigments, especially betacyanins, are responsible for the eye-catching garnet tones both cousins share. Recent analysis of red Atriplex hortensis identified at least twelve distinct betacyanin compounds, including celosianin and amaranthin, which showed especially strong antioxidant power. In laboratory studies, these red-violet extracts from mountain spinach were able to neutralize free radicals and protect heart cells from oxidative stress³. These findings position mountain spinach as a promising dietary source of colorful bioactive phytonutrients with potential benefits for cardiovascular health. Red beetroots put on a show with their jewel-toned betacyanins, but they might also bedazzle our performance outcomes. In competitive runners, even a week of supplementing with a betalain-rich beet concentrate significantly improved performance in a 5-km time trial. Compared with placebo, participants ran faster and demonstrated a lower heart rate, a lower rate of perceived exertion, and a significant reduction in blood lactate. Markers of post exercise muscle damage were also less in the betalain group⁴. In addition to these performance benefits, betalains have been shown to support healthy lipid and glucose metabolism by lowering LDL cholesterol, triglycerides, body mass index, and post-meal glucose levels. They also help boost antioxidant defenses by activating Nrf2 and upregulating detoxification enzymes, while reducing inflammation through inhibition of NF-κB and other pro-inflammatory markers⁵. Natural Nitrates and Vascular Support Another feature mountain spinach shares with the beetroot is its natural nitrate content. When grown in nutrient-dense soils, Atriplex hortensis accumulates measurable nitrate levels in its leaves⁶. In the body, these dietary nitrates are converted to nitric oxide, a signaling molecule that plays a valuable role in vascular health. By relaxing blood vessels and reducing peripheral vascular resistance, nitric oxide helps improve circulation and supports healthy blood pressure⁷. Mountain spinach provides a parallel nitrate benefit, making it a natural complement to its red-rooted cousin. For active individuals, the nitrates in both beets and mountain spinach may support oxygen delivery to muscles, delay fatigue, and improve endurance. For those with cardiometabolic concerns, they may contribute to healthier vascular function and resilience over time. Red beets are the most famous nitrate-rich vegetable, widely studied for their ability to enhance endothelial function and improve exercise performance. A 2021 clinical trial in postmenopausal women demonstrated that drinking just half a glass of beetroot juice two to three hours before workouts improved walking performance and mobility outcomes⁸. Participants increased their distance in the six-minute walk test by 40 meters and showed better heart rate recovery, with a decrease of 10 beats per minute after the test. These gains highlight that the benefit of nitrates goes beyond blood pressure, extending to functional capacity, stamina, and independence in daily life. Anthocyanins: The Burgundy Exception While betacyanins dominate the red color spectrums of these two superfoods, in some varieties of mountain spinach, perhaps those that deepen toward burgundy, there is also evidence of anthocyanin expression9. This adds another layer to its red phytonutrient profile and connects mountain spinach to other anthocyanin rich foods such as blueberries, cherries, and pomegranates. While betacyanins dominate the red color spectrums of these two superfoods, in some varieties of mountain spinach, perhaps those that deepen toward burgundy, there is also evidence of anthocyanin expression9. This adds another layer to its red phytonutrient profile and connects mountain spinach to other anthocyanin rich foods such as blueberries, cherries, and pomegranates. Anthocyanins are among the most studied plant pigments for human health. They have been associated with improved endothelial function, healthier lipid profiles, benefits for glycemic control, and neuroprotection. Their antioxidant and signaling activities may help preserve cognitive function and resilience with age, making them important contributors to cardiometabolic health across the lifespan10. Nature's Mineral Rich Electrolyte Beets often steal the spotlight for their nutritive bounty, celebrated as a source of magnesium, folate, potassium, and phytonutrients tied to vascular and metabolic health. Yet their leafy cousin, mountain spinach, receives far less attention despite being mineral-dense. As a true halophyte, Atriplex thrives in saline soils by concentrating minerals such as sodium and potassium. To offset this internal load, the plant elevates alkaline compounds that buffer and protect its tissues from salt stress11. The result is foliage that is both electrolyte-rich and distinctly alkaline, a dual strategy that explains its resilience and characteristic flavor. For active bodies, this translates into a leafy green that naturally replenishes electrolytes, lending it a restorative role during exertion or heat stress. Beyond its electrolyte profile, mountain spinach also stands out for nutrient density. Compared with common spinach, it provides significantly more protein, magnesium, vitamin C, and carotenoids. Even its seeds are remarkable: while quinoa is valued as a high-protein cereal, mountain spinach seeds contain even more protein with fewer carbohydrates³. The Chromium Edge Here, mountain spinach truly forges its own way. While beets also contain chromium, mountain spinach is recognized for offering it in higher concentrations. Chromium is a trace mineral that, while required only in small amounts, plays an outsized role in human health. It is also one of the nutrients most likely to become depleted. Losses occur naturally through sweat, making it especially relevant during the heat of summer and for those who are highly active. Levels also tend to decline with age, and these decreases have been linked to higher risks of cardiovascular disease and type 2 diabetes12. Chromium has been studied for its activity in glucose regulation and insulin sensitivity. From a clinical nutrition perspective, this is meaningful for supporting healthy blood sugar balance and metabolic efficiency. A systematic review and meta-analysis of 28 randomized controlled trials found that chromium supplementation significantly reduced fasting plasma glucose, insulin, HbA1c, and insulin resistance in patients with type 2 diabetes13. Beyond its metabolic role, chromium has also been shown in preclinical models to upregulate heat shock proteins, molecules that help cells adapt to stress and maintain resilience14. Heat shock proteins themselves are well recognized in human physiology for their role in exercise adaptations, where they are activated by physical activity and contribute to cellular protection and improved performance15. This connection places chromium at the intersection of metabolic health, stress adaptation, and healthy aging, and highlights why the concentrated levels found in this red leafy vegetable may be especially significant. Clinical Takeaway: Pairing Red Synergies Mountain spinach combines a rare constellation of traits. As a halophyte, it concentrates electrolytes and alkalinity, contributing to both resilience and a distinctive taste. It provides a concentrated source of chromium, a trace mineral relevant to blood sugar regulation, stress response, and healthy aging. It naturally delivers dietary nitrates that support vascular health and exercise performance. It is rich in betalains, pigments shown to protect cells, reduce inflammation, and even improve athletic performance. And in some varieties, it adds anthocyanins, expanding its spectrum of protective red compounds even further. What makes mountain spinach especially compelling is the synergy of its minerals and pigments working together within a whole food matrix. Just as beets are recognized for their root-based nutrition, mountain spinach shines through its leafy vitality. Together, these red cousins reveal how roots and leaves can complement one another, reinforcing shared benefits while also offering their own unique strengths. Once a staple of traditional foodways, this forgotten leaf is finally stepping out from behind the red curtain of nutrition science. Learn more about Mountain Spinach https://youtu.be/upSaqlMqHMQ?si=ew0S_xUwcf51hhpR   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

While there are an abundance of factors influencing cardiovascular disease risk, there are certain nutrients that can be utilized to prevent deficiencies, reverse disease progression, and take a proactive approach to reducing disease risk to support those populations with cardiovascular disease concerns.