Astaxanthin
An exceptionally potent antioxidant — the red pigment that turns salmon and flamingos pink. Best evidence is for skin UV protection and eye health.
Strong for skin UV protection / photoaging reduction (multiple RCTs), eye fatigue and accommodation in screen users, and post-exercise oxidative stress reduction. Moderate for blood pressure, lipid markers, and modest improvements in exercise performance. Effects: 4–8 weeks for skin and eye outcomes.
Astaxanthin is a carotenoid produced by the microalga Haematococcus pluvialis (and the source of pink colour in salmon, krill, shrimp, and flamingos that eat it). Unlike most antioxidants, astaxanthin sits across the cell membrane — protecting both the water and fat-soluble sides simultaneously. Its antioxidant potency is impressive (10x more than beta-carotene, 100x more than vitamin E by some measures), though raw antioxidant potency doesn't always translate to clinical benefit. Strongest evidence is for skin UV protection (oral, taken daily), eye fatigue from screen time, and modest cardiovascular markers.
- Form
- Natural astaxanthin from Haematococcus pluvialis algae — what all studies use. Synthetic astaxanthin (different stereoisomer) is used in salmon farming but not for human supplementation. Look for AstaReal or BioAstin branded products.
- Dose
- 4–12 mg/day. 4 mg is the typical maintenance dose; 8–12 mg for skin / eye / cardiovascular indications.
- Timing
- With a fat-containing meal (fat-soluble — absorption increases ~3x with fat). AM typical.
- Schedule
- Daily.
- Side effects
- Very well-tolerated. Skin may take on a slight orange tinge at high doses (harmless, reversible). Mild GI upset rare.
- Interactions
- Anticoagulants — mild additive at high doses. Antihypertensives (additive BP lowering). 5-alpha-reductase inhibitors — astaxanthin has mild inhibition.
- Contraindications
- Allergy to algae or seafood (rare). Hormone-sensitive cancers (theoretical — astaxanthin mildly modulates androgens / estrogens).
- Lab markers
- Not standard. Skin and eye outcomes are subjective / functional.
- Food sources
- Wild salmon (especially sockeye — extremely high), krill, shrimp, lobster, trout, red sea bream. Wild salmon delivers 1–4 mg per serving. Farmed salmon has much less (and the colour comes from synthetic astaxanthin in feed).
Pairs with
Omega-3 fish oil (synergistic for skin, eye, inflammation). Lutein + zeaxanthin (additive eye protection). CoQ10, vitamin E (antioxidant network).
within Polyphenols & antioxidants