From the Research
Astaxanthin is a potent antioxidant supplement that may offer several health benefits, and a typical recommended dose ranges from 4-12 mg daily, taken with meals containing some fat to improve absorption, as supported by the most recent and highest quality study 1.
Key Points to Consider
- Astaxanthin appears to help reduce oxidative stress and inflammation in the body, potentially supporting skin health, exercise recovery, eye health, and cardiovascular function 2.
- The compound works by neutralizing free radicals and reducing inflammatory processes at the cellular level, with an antioxidant capacity reportedly stronger than other carotenoids like beta-carotene and even vitamin E 1.
- While generally considered safe for most people, those on blood pressure medications, blood thinners, or with hormone-sensitive conditions should consult healthcare providers before use.
- Results typically take several weeks of consistent supplementation to become noticeable, and quality matters when selecting a supplement, with natural sources from microalgae generally preferred over synthetic options.
Safety and Efficacy
- A review of 87 human studies found no safety concerns with natural astaxanthin supplementation, even at doses ≥12 mg/day 3.
- The acceptable daily intake (ADI) for natural astaxanthin should be based only on studies conducted with natural astaxanthin, and further studies are needed to establish a separate ADI for synthetic astaxanthin 3.
- Astaxanthin has been shown to have potential beneficial effects on cardiovascular health, including reducing markers of oxidative stress and inflammation, and improving blood rheology 4.
Recommendations
- Based on the most recent and highest quality study, a daily dose of 4-12 mg of astaxanthin is recommended for potential health benefits, with a preference for natural sources from microalgae 1.
- Patients taking astaxanthin supplements should be monitored for potential adverse effects, and those with underlying medical conditions should consult healthcare providers before use.
- Further research is needed to fully establish the effectiveness of astaxanthin for various health benefits, but current evidence suggests it may be a useful adjunct to traditional therapies.