Astaxanthin
A red carotenoid antioxidant studied for skin, eye, and exercise support.
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What it is
Astaxanthin is a powerful carotenoid antioxidant that gives salmon and krill their reddish color, sourced for supplements mainly from algae.
How it works
Astaxanthin is a red carotenoid antioxidant (from algae) that embeds in cell membranes and neutralizes free radicals. That antioxidant activity underlies its study for skin, eye, and exercise-recovery support.
What it's been studied for
Taken to support skin health, eye comfort, and exercise recovery as an antioxidant.
What the evidence shows
Some small studies suggest astaxanthin may support skin quality, eye comfort, and reduce exercise-related oxidative stress, but the evidence is preliminary and effect sizes are modest.
Who should consider it
It's used for skin health, eye comfort, and exercise recovery as a potent antioxidant. Evidence is preliminary and effects modest, so expectations should be realistic.
Amounts commonly studied
Studies commonly use around 4-12 mg per day.
How to take it
Studies commonly use 4-12 mg per day. It's fat-soluble, so take it with a meal. High intake can harmlessly tint the skin.
Forms & absorption
Softgels from algae; fat-soluble, so take with a meal.
Food sources
Salmon, trout, shrimp, and other seafood get their pink color from astaxanthin (originally from algae).
Safety & interactions
Generally well tolerated; high intake can harmlessly tint the skin. Few known interactions.
Myths & what it won't do
Myth: astaxanthin is a proven skin and performance booster. Reality: some small studies are supportive, but the evidence is preliminary. Myth: more is dramatically better. Reality: benefits are modest and the dose-response isn't well defined.
Common questions
- Does astaxanthin help skin?
- Some small studies suggest support for skin quality, but the evidence is preliminary.
- How do I take it?
- With a fat-containing meal, since it's fat-soluble; common doses are 4-12 mg per day.
- Is it safe?
- Generally well tolerated; high intake can harmlessly tint the skin.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Astaxanthin
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- 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. View study →Note: Across 9 small trials, oral astaxanthin modestly improved skin moisture and elasticity, but not wrinkle depth.