From the Guidelines
Astaxanthin is generally considered safe when taken at doses of 2-12 mg per day for most adults. For general health maintenance, 4-6 mg daily is often recommended, while those seeking specific benefits like skin protection or exercise recovery might take 8-12 mg daily. The upper limit for long-term use is typically considered to be around 12 mg daily, though some clinical studies have used higher doses (up to 40 mg) for short periods without significant adverse effects. It's best to start with a lower dose (2-4 mg) and gradually increase if needed. Astaxanthin is fat-soluble, so taking it with a meal containing some healthy fats can improve absorption. Side effects are rare but may include slight reddish pigmentation of the skin with high doses, mild digestive discomfort, or changes in hormone levels for some individuals. People taking blood thinners, blood pressure medications, or hormone treatments should consult their healthcare provider before supplementing with astaxanthin, as should pregnant or breastfeeding women.
Key Considerations
- The provided evidence does not directly address astaxanthin dosing, but general guidelines suggest starting with a low dose and increasing as needed.
- The most recent and highest quality study is not directly applicable to astaxanthin, so a consensus-based approach is used.
- The recommended dose range of 2-12 mg per day is based on general safety and efficacy data 1.
- It is essential to consult with a healthcare provider before taking astaxanthin, especially for individuals with underlying medical conditions or taking medications.
Important Notes
- Astaxanthin is fat-soluble, and its absorption can be improved by taking it with a meal containing healthy fats.
- Side effects are rare but may include mild digestive discomfort, changes in hormone levels, or slight reddish pigmentation of the skin with high doses.
- Pregnant or breastfeeding women, as well as individuals taking blood thinners, blood pressure medications, or hormone treatments, should consult their healthcare provider before supplementing with astaxanthin.
From the Research
Safe Dosage of Astaxanthin
The safe dosage of astaxanthin, an antioxidant supplement, has been evaluated in several studies.
- Recommended or approved doses varied in different countries and ranged between 2 and 24 mg per day 2.
- A review of 87 human studies found no safety concerns with natural astaxanthin supplementation, with 35 studies using doses of 12 mg/day or higher 2.
- The European Food Safety Authority has proposed an acceptable daily intake (ADI) of 2 mg, but this was based on a toxicological study in rats using synthetic astaxanthin, which may not be applicable to natural astaxanthin 2.
- A study in rats found no significant biological differences between the control and treatment groups when dosed with 6,12, and 24 mg/kg/day of astaxanthin crystals for a 13-week period, suggesting that astaxanthin is safe at these doses 3.
Dosage in Human Studies
- A clinical study evaluated the safety and efficacy of a topical antioxidant formulation featuring vitamin C, astaxanthin, and fermented turmeric, and found that it was safe and well-tolerated in 32 subjects over a 12-week period 4.
- While the study did not report the exact dosage of astaxanthin used, it suggests that astaxanthin can be safely used in topical formulations.
- Other studies have reported the use of astaxanthin in dosages ranging from 2 to 24 mg per day, with no reported safety concerns 5, 2, 6.
Overall Safety
- The overall safety of astaxanthin has been evaluated in several studies, and it appears to be safe and well-tolerated in both animal and human studies 5, 2, 3, 4, 6.
- However, more research is needed to fully establish the safe dosage of astaxanthin, particularly in the context of long-term consumption 6.