Astaxanthin is the pigment that gives salmon and lobster a reddish color. It's a carotenoid. That's a chemical naturally found in some plants and animals.
Pink seafood, such as salmon, shrimp, and crayfish, contain astaxanthin. After eating salmon, the pink feathers of flamingos may turn red due to this carotenoid pigment. The chemical is made by some algae, bacteria, and yeast, too.
The microalga Haematococcus pluvialis is used to make astaxanthin supplements. The carotenoid may act as an antioxidant and lower inflammation. It may also benefit your heart, skin, and eye health. Find out how to enrich your diet with astaxanthin food sources and more.
Astaxanthin Benefits
Astaxanthin may offer antioxidant and anti-inflammatory benefits. Antioxidants help protect your body from damage. Molecules called free radicals can build up to damage tissues and organs.
Without antioxidants, oxidative stress can happen. Sometimes, your DNA can get damaged, too. Antioxidants such as astaxanthin may help your body get rid of free radicals. And the compound may lower inflammation, too.
The health benefits of astaxanthin may include:
Better brain health. The supplement may improve thinking skills and lower your risk for Alzheimer's disease
Better immunity. The compound may activate your immune cells, such as B cells.
Improve heart health. The carotenoid may lower risk for heart disease, high cholesterol, and triglycerides (blood fat).
Healthier eyes. Astaxanthin may boost blood flow to your eyes, helping improve vision.
Better skin health. The antioxidant may help your skin stay moist, elastic, and lower redness.
Astaxanthin may lower inflammation
Astaxanthin may also lower inflammation. The carotenoid may block substances leading to inflammation.
"This, in turn, may result in less joint swelling, pain, and stiffness over time," says Gregory P. Gasic, PhD, a co-founder of VMedX and retired neuroscientist in Houston, Texas. Chronic inflammation can also cause other diseases.
Astaxanthin may help lower inflammation if you have:
- Rheumatoid arthritis
- Carpal tunnel syndrome
- Inflammatory bowel disease (IBD)
- Respiratory diseases, such as asthma or chronic obstructive pulmonary disorder (COPD)
Astaxanthin may lower a chemical reaction (oxidation) in the brain. This may lower Alzheimer's and Parkinson's disease risk. The supplement may also lower the growth of H. pylori bacteria, lowering your risk of stomach ulcers.
And astaxanthin may lower your risk of kidney damage with diabetes. The carotenoid may boost your immune system, too.
Heart benefits for astaxanthin
Astaxanthin may help your heart health. Some studies show that the carotenoid may lower oxidative stress. This can impact plaque buildup in arteries.
"It may be helpful in preventing plaque buildup in arteries in the heart," says Gasic. "Astaxanthin can assist with heart conditions such as atherosclerosis."
The carotenoid acts by lowering "oxidative stress and inflammation in the blood vessels," says Gasic. And this "may slow the accumulation of plaque in the arteries," he says.
Astaxanthin may also help you:
- Lower blood fats (lipids)
- Lower LDL cholesterol (the "bad" one)
- Raise HDL (the "good" one)
- Improve circulation
- Modestly lower blood pressure
"All of these factors may aid heart health," says Gasic. "But more systematic studies of using astaxanthin in humans are necessary to confirm the advantage of using it over a prolonged period."
Astaxanthin benefits for skin
Although algae astaxanthin extract slowed skin cancer cell growth, it's unclear if it works on humans. Astaxanthin might help repair or prevent skin damage, though.
“Astaxanthin is a component which may improve skin elasticity and moisture," says Gasic. "In turn, [the chemical] may reduce signs of aging like wrinkles and UV-induced damage."
Eye benefits for astaxanthin
Some clinical trials show that astaxanthin supplements help improve symptoms of mild-to-moderate dry eye.
"Astaxanthin improves eye health by its ability to fight off oxidative damage in the retina," Gasic says. "Also, it is thought to improve blood flow to the eyes, reduce strain, and to protect against age-related macular degeneration (AMD) and cataracts."
Astaxanthin may help eye diseases such as:
- Diabetic retinopathy
- Glaucoma
Other studies show that it may help you see more clearly (visual acuity) at a computer. And it may lower computer eye strain in children. "We see [astaxanthin] helps filter out harmful blue light, which in turn, may reduce eye fatigue from extended screen time," says Gasic.
"Its antioxidant properties play a role in shielding the eyes from UV radiation," says Gasic. "And [it may help with] environmental stressors, which supports general eye health."
When to see a doctor
"While some early studies and animal models are very promising, it's important to note that [astaxanthin] is not a substitute for medical treatment," says Gasic. "We need more large-scale studies to determine its place in the treatment of rheumatoid arthritis."
Always talk with your doctor before starting any new supplement likeastaxanthin. Your health care provider can talk to you about treatments for your medical condition, too.
Astaxanthin Dosage
The quality of the active ingredients in astaxanthin supplements can vary widely. It can depend on the company making the supplement. This makes it hard to set a standard dose. And the optimal astaxanthin dose has not been set for any condition.
Keep in mind that astaxanthin is a supplement, not a medication. But a safe dose can depend on the type of astaxanthin you take, too.
Some forms are made in a laboratory (synthetic). For most people, a safe synthetic dose is about 2.0 milligrams (mg) each day.
But companies also make natural astaxanthin. This form is extracted from algae. You can take about 2 to 8 milligrams each day.
Supplement makers suggest varying amounts of astaxanthin for different reasons. But most studies use a daily dose of 2 to 12 milligrams.
Astaxanthin-Rich Foods
Four ounces of sockeye salmon contains about 4.5 milligrams of astaxanthin. But marine algae is the largest source of the compound. Many people enjoy eating seaweed (macroalgae). In some countries, it’s a significant part of the diet.
Astaxanthin is also found in several types of seafood, including:
- Salmon (higher in fresh salmon versus canned)
- Rainbow trout
- Shrimp
- Lobster
You can also find the carotenoid in bright red or orange foods. Tomatoes, carrots, and oranges have astaxanthin.
Is Astaxanthin Safe?
Astaxanthin is generally safe. The FDA does regulate dietary supplements like medications. Instead, they're treated like food.
Astaxanthin side effects
“Astaxanthin is, for the most part, considered very safe," says Gasic. "Studies, which also included children, did not report serious side effects," says Gasic. "We recommend that you follow the proper dosing guidelines to prevent any issues."
Here are a few potential side effects:
Hormone effects unclear. Some laboratory studies suggest astaxanthin may slow down an enzyme called 5-alpha-reductase. This means the compound may keep testosterone from changing into dihydrotestosterone (DHT).
The effects are unclear, but medicines acting in the same way can lower DHT, too. These can cause symptoms such as:
- Lower libido
- Male breast growth
- Erectile dysfunction
But one small study showed astaxanthin combined with saw palmetto actually increased testosterone and may help libido. More research is needed to understand how astaxanthin works on hormones.
More bowel movements. One study reported astaxanthin causing more bowel movements and reddish stools. But not everyone had these side effects. And after taking one dose of 100 milligrams or 40 milligrams a day for four weeks, no side effects happened.
Risks for astaxanthin supplements
Avoid taking astaxanthin if you're allergic or sensitive to it. Also, don't take astaxanthin if you're allergic or sensitive to:
- Similar carotenoids, such as canthaxanthin
- A source of astaxanthin, such as the algae that produce it
- Medicines that inhibit 5-alpha-reductase, such as dutasteride (Avodart, Jalyn) or finasteride (Propecia, Proscar)
Avoid the supplement if you're pregnant or might become pregnant. Always talk to your doctor before starting any new medication if you're pregnant.
Astaxanthin may increase your immune function, so use caution when taking it if you:
- Have autoimmune problems
- Are taking drugs to suppress your immune system
Also, be cautious using astaxanthin if you have:
- Low calcium
- Low blood pressure
- Osteoporosis
- A problem with your parathyroid glands
- Hormone problems
Can astaxanthin interact with medications?
Use the supplement with caution. Talk to your doctor before taking astaxanthin if you're taking a medicine like:
- Hormones
- 5-alpha-reductase inhibitor (impacts your hormones)
- High blood pressure medication
Tell your doctor about any supplements you're taking, even if they're natural. That way, your doctor can check on any potential side effects or interactions with any medications.
"We do see some reports of interaction between astaxanthin and blood pressure meds, as well as drugs which regulate blood sugar," says Gasic.
So, before you start a supplement, talk to your doctor. They can talk about how blood thinners or other medications interact.
Takeaways
Astaxanthin is a dietary supplement naturally found in algae. The carotenoid gives salmon and lobster a reddish color. Astaxanthin acts as an antioxidant and anti-inflammatory. The compound may benefit your heart, skin, and eye health. Always talk to your doctor to make sure astaxanthin doesn't interact with your blood sugar, blood pressure, or allergies.
Astaxanthin FAQs
Who cannot take astaxanthin?
It's a good idea to avoid astaxanthin if you:
Are pregnant
Have autoimmune problems
Take immunosuppressant medication
Have allergies to carotenoids
Take medicines inhibiting 5-alpha-reductase
Always talk to your doctor before starting the supplement. You'll want to be cautious if you have low calcium, blood pressure, osteoporosis, parathyroid, or hormone problems.
Is astaxanthin hard on the liver?
There aren't any reports of astaxanthin being hard on the liver. In fact, it may help the liver but more studies are needed.
Is 12 mg of astaxanthin too much?
There's no standard dosage for astaxanthin. It's unclear if 12 milligrams is too much because the supplement is not a regulated medication. However, some studies have safely used 2 to 12 milligrams daily.
Do black beans have astaxanthin?
No, black beans don't have astaxanthin. It's a carotenoid making foods and animals a reddish color. You'll find it in foods such as:
- Macroalgae (seaweed)
- Lobster
- Shrimp
- Salmon
- Rainbow trout
- Bright red or orange vegetables and fruits, like tomatoes, carrots, or oranges