Health Benefits of Astaxanthin
Medically reviewed by Suzanne Fisher, RD
Astaxanthin is a natural red-orange pigment found in certain types of algae and fish such as salmon, trout, krill, and shrimp. It is part of a chemical class of red-orange pigments called carotenoids, which act as antioxidants to protect cells from the damaging free radicals that can accelerate aging and lead to disease.
Astaxanthin is available to take as a nutritional supplement. Studies have shown it may help prevent diabetes, cardiovascular diseases, brain disorders, and other health conditions. It also offers skin-protective and anti-inflammatory effects.
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Benefits of Astaxanthin
From improving the appearance of skin to preventing various diseases, astaxanthin can support overall health when taken as a supplement.
May Prevent Metabolic Syndrome
Metabolic syndrome is a cluster of several disorders that increase your risk of developing heart disease, diabetes, stroke, and complications related to the brain and spinal cord. Research has shown that astaxanthin may help improve the following in adults with metabolic syndrome:
Systolic blood pressure (the top number), a measure of the pressure in your arteries when your heart beats)
Total cholesterol
Astaxanthin may improve blood pressure by widening blood vessels and improving the functioning of superoxides. Superoxides are oxygen radicals that help protect your body's cells from damage that could lead to disease. Astaxanthin also helps control the production of LDL cholesterol. High LDL can increase your risk of heart disease and stroke.
While these findings are promising, more large-scale human studies are needed to examine the effects of astaxanthin on metabolic syndrome.
May Help Improve Symptoms of Dry Eye
Research shows that oral supplementation of astaxanthin may help improve mild-to-moderate symptoms of dry eye disease. Dry eye is a long-lasting condition with symptoms that include eye dryness, inflammation, and a decrease in tear film (the thin, outer fluid layer that protects eyes from infections and irritants like dirt).
Astaxanthin may help improve and relieve symptoms of dry eye by:
Improving tear film stability
Aiding in cell repair of protective eye layers (such as the cornea)
Improving the function of the meibomian glands, oil glands along the edges of the eyelids that produce the oil necessary for the eye's tears
More randomized controlled trials and further testing are needed.
May Support Bone Health
Astaxanthin may support bone health through its function as an antioxidant that reduces oxidative stress. Oxidative stress is an imbalance between the production of harmful free radicals and beneficial antioxidants in your body.
Astaxanthin increases bone mineral density and reduces bone loss while increasing the number of cells that form and repair bones. It has also been shown to inhibit the loss of cartilage—the strong and flexible connective tissue that protects joints and bones.
Astaxanthin may be a promising treatment option for oxidative, stress-related bone diseases such as osteoarthritis. However, most studies were conducted on mice or rats. More human clinical studies are needed on bone disorders to support the existing data.
May Help Improve Skin Health
Astaxanthin shows promise in boosting skin health. Studies show it helps improve skin elasticity and moisture and reduces wrinkle formation. Astaxanthin's anti-inflammatory, immune-regulating, and DNA repair properties might contribute to how it helps maintain skin health.
Human studies show that taking 6 milligrams (mg) a day of astaxanthin orally (by mouth) for 6-8 weeks may reduce wrinkles, age spots, and moisture loss. Astaxanthin might also improve skin texture and elasticity, especially when combined with topical (skin) application of astaxanthin.
One double-blind study showed that taking 4 mg of oral astaxanthin per day reduced skin damage caused by the sun's damaging ultraviolet (UV rays) and helped maintain levels of skin moisture.
These skin-boosting benefits require further study in larger populations, but the results so far are promising.
May Support the Central Nervous System
Astaxanthin may help support the central nervous system, which includes the brain and spinal cord. Studies involving older adults show that astaxanthin may help slow age-related cognitive decline and help prevent dementia, a decline in brain function that may lead to loss of memory and a decreased ability to perform daily activities.
Astaxanthin's antioxidant properties are thought to act as a "natural brain food" that helps reduce oxidative stress and inflammation in the central nervous system. Astaxanthin might penetrate the blood-brain barrier, which helps it accumulate in the brain and positively affect brain function.
How To Take Astaxanthin
Astaxanthin is available as a supplement in various forms, including tablets, capsules, liquids, granulated powders, and soft gels. Because it is fat-soluble, it should be consumed with food or a meal containing fat.
The amount of time it takes for astaxanthin to kick in varies depending on the reason you're taking it. For example, research suggests the following general timelines:
Metabolic syndrome: Benefits after six weeks
LDL cholesterol: Significant benefits after eight weeks (6 mg or less daily)
Blood pressure: Decreased systolic blood pressure after eight weeks
Total cholesterol: Reduction after less than eight weeks (6 mg daily)
Skin health: Reduction of wrinkles and age spots in 2-8 weeks
Dry eye: Symptom improvement at or around two weeks
Age-related cognitive decline: Reduction in as little as 12 weeks (12 mg daily)
One randomized human study focused on the supplementation of krill oil (a supplement containing astaxanthin) for six months. Participants with mild-to-moderate knee osteoarthritis experienced significant improvements in knee pain, physical function, and stiffness.
Dosage
There is no set dosage for astaxanthin, but studies have found daily doses from 4-12 mg are beneficial for overall health, depending on the health benefit studied. Higher doses have also been administered in studies without any significant side effects.
Is Astaxanthin Safe?
Astaxanthin is safe if taken as directed with food. Because it interacts with many drugs, it may not be safe for people who are taking certain medications. Always speak with a healthcare provider before taking astaxanthin or any new supplement.
Astaxanthin may lower blood pressure and blood sugar so caution is advised, especially if you take medications that lower blood pressure or blood sugar. It may also interact with certain herbs, such as Ginkgo biloba, and foods containing calcium or carotenoids. Carotenoid-rich foods include:
Carrots
Sweet potatoes
Tomatoes
Potential Drug Interactions
Many drugs and herbs can interact with astaxanthin. These include:
Diabetes medications
5-alpha-reductase inhibitors (medications with antiandrogenic effects used to treat hair loss and enlarged prostate)
Drugs that affect bleeding or blood clotting, such as aspirin, Coumadin (warfarin), antiplatelet drugs, and nonsteroidal anti-inflammatory (NSAID) drugs such as Advil (ibuprofen)
Heart medications
Hormonal supplements
Immunosuppressants
Speak to your healthcare provider before adding new supplements to your routine.
What To Look For
Supplements are not regulated by the U.S. Food and Drug Administration (FDA), so purchase an astaxanthin supplement that has been third-party tested (such as NSF Certified) to ensure it is free of contaminants and only contains the ingredients listed on the label.
Can You Take Too Much Astaxanthin?
One safety review of various studies on astaxanthin found no safety concerns related to natural astaxanthin supplements, with dosages ranging from 2-24 mg daily. The review included 87 studies, with 35 studies administering dosages of 12 mg or less.
Side Effects of Astaxanthin
Research has so far noted no significant side effects of astaxanthin.
A Quick Review
Astaxanthin is a red-orange carotenoid pigment found naturally in some types of algae and seafood such as salmon and krill. It's also available as a nutritional supplement that might support eye health, skin health, and disease prevention. Research suggests it shows great promise in preventing metabolic syndrome and age-related cognitive decline.
Astaxanthin dosages vary depending on the desired health benefit, but studies show taking anywhere from 4-12 mg of astaxanthin daily can be beneficial.
Astaxanthin is generally safe, but avoid it if you take any herbs or medications that may interact with it, such as blood clotters or thinners, herbs like Ginkgo biloba, or drugs that reduce blood pressure or blood sugar. Speak to a healthcare provider about potential risks before trying any new supplement.
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