From the Guidelines
For general health benefits, astaxanthin is recommended as the best overall choice among these three supplements. A typical effective dose is 4-12mg of astaxanthin daily, taken with meals containing some fat for optimal absorption. Astaxanthin offers superior antioxidant properties compared to grape seed extract and resveratrol, with particularly strong benefits for skin health, eye protection, and exercise recovery. It also has excellent anti-inflammatory effects and crosses the blood-brain barrier effectively. Grape seed extract (100-300mg daily) is a good secondary option, particularly for cardiovascular health and collagen support, while resveratrol (100-500mg daily) shows promise for longevity but has limited bioavailability when taken orally. All three supplements are generally safe for most people, but you should start with lower doses and increase gradually. If you're taking blood thinners or other medications, consult with a healthcare provider before starting any of these supplements, as they may interact with certain drugs.
Key Considerations
- The most recent and highest quality study, 1, suggests that there is no clear evidence to support the use of supplements for general health benefits, but astaxanthin has shown promise in various studies.
- Astaxanthin has been found to have superior antioxidant properties compared to grape seed extract and resveratrol, with benefits for skin health, eye protection, and exercise recovery.
- Grape seed extract and resveratrol may have benefits for cardiovascular health and longevity, but their bioavailability and effectiveness are limited compared to astaxanthin.
- It is essential to consult with a healthcare provider before starting any supplements, especially if you are taking medications or have underlying health conditions.
Safety and Interactions
- All three supplements are generally safe for most people, but high doses or interactions with medications can cause adverse effects.
- Start with lower doses and increase gradually to minimize the risk of side effects.
- Consult with a healthcare provider before starting any supplements, especially if you are taking blood thinners or other medications.
From the Research
Comparison of Astaxanthin, Grape Seed Extract, and Resveratrol
- Astaxanthin has been shown to have a high oxygen radical absorbance capacity (ORAC), 100-500 times higher than α-tocopherol, and a 10 times higher free radical inhibitory activity than related antioxidants 2.
- Grape seed extract (GSE) and resveratrol have been found to have chemopreventive efficacy in 4-nitroquinoline-1-oxide-induced tongue tumorigenesis in mice, with GSE and resveratrol feeding for 8 weeks moderately decreasing the incidence, but significantly preventing the multiplicity and severity of preneoplastic and neoplastic lesions 3.
- Resveratrol and GSE have also been shown to have antioxidant activities, with resveratrol triphosphate (RTP) and catechin-rich grape seed extract (CGSE) inducing important modulations of gene expression and contributing to a significant reduction of oxidative stress in obese subjects 4.
Safety and Dosage
- The recommended or approved doses of astaxanthin varied in different countries and ranged between 2 and 24 mg, with an acceptable daily intake (ADI) of 2 mg proposed by the European Food Safety Authority 5.
- However, it is recommended that the ADI for natural astaxanthin be based only on studies conducted with natural astaxanthin, and further studies be conducted with synthetic astaxanthin to establish a separate ADI for synthetic astaxanthin 5.
- The safety of resveratrol and GSE has been evaluated in several studies, with whole-grape products or specific combinations of grape constituents providing the possibility of synergistic interactions leading to improved efficacy 6.
Potential Health Benefits
- Astaxanthin has been associated with several health benefits, including neuroprotective, cardioprotective, and antitumoral properties, suggesting its therapeutic potential for the prevention or co-treatment of dementia, Alzheimer, Parkinson, cardiovascular diseases, and cancer 2.
- Resveratrol and GSE have been found to have potential health benefits, including maintaining heart health, protecting against aging, aging-associated diseases, neurodegeneration, and some cancers 6.