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In studies lasting 6–8 weeks, participants taking 4–12mg daily sometimes showed improved endurance, higher time-to-exhaustion scores, or smaller increases in creatine kinase — an enzyme that rises with muscle damage.32 Not all trials find performance benefits, but those that do often include participants with lower baseline antioxidant intake or higher training loads.33 For now, researchers interpret the findings as preliminary evidence that astaxanthin may support recovery in situations where oxidative stress is high.38 Sleep and fatigue Researchers have begun exploring how carotenoid intake might relate to sleep quality

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125 Procyanidins or other dietary antioxidants could help compensate for the elevated ROS levels by supporting intrinsic antioxidant systems and curbing the chronic inflammatory drive