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 meals containing some healthy fats can improve absorption. Side effects are rare but may include mild redness of the skin, changes in stool color, or digestive discomfort in sensitive individuals. If you're pregnant, nursing, taking medications, or have health conditions, consult with a healthcare provider before starting astaxanthin supplementation. The safety profile of astaxanthin is favorable because it's a natural antioxidant found in seafood like salmon and krill, with no significant toxicity reported even at higher doses 1.
Key Considerations
- The recommended dosage of astaxanthin varies depending on the individual's health goals and needs.
- It's essential to consult with a healthcare provider before starting astaxanthin supplementation, especially if you have any underlying health conditions or are taking medications.
- Astaxanthin is generally well-tolerated, but high doses may cause adverse effects such as gastrointestinal disturbances or allergic reactions.
Dosage Guidelines
- General health maintenance: 4-6 mg daily
- Skin protection or exercise recovery: 8-12 mg daily
- Upper limit for long-term use: 12 mg daily
- Short-term use: up to 40 mg daily
Important Notes
- Astaxanthin is fat-soluble, so taking it with meals containing healthy fats can improve absorption.
- Side effects are rare but may include mild redness of the skin, changes in stool color, or digestive discomfort in sensitive individuals.
- The safety profile of astaxanthin is favorable due to its natural occurrence in seafood like salmon and krill, with no significant toxicity reported even at higher doses.
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.
- However, the dosage of astaxanthin used in this study was not specified.
- Another study reviewed the therapeutic potential of astaxanthin and its applications in various industries, but did not provide specific dosage recommendations 5.
- A study on the bioactivity of astaxanthin from Haematococcus pluvialis in humans found that astaxanthin has various health benefits, including anti-inflammation, immunomodulation, and anti-stress effects, but did not provide specific dosage recommendations 6.