Astaxanthin (pronounced "asta-ZAN-thin") belongs to the carotenoids, the family of natural pigments that includes beta-carotene and lycopene. It's the reason salmon, trout, shrimp and lobster are pink-to-red. For years it flew under the radar next to its better-known cousins, but research on skin in particular has made it a popular supplement. Here's what it is and what the evidence shows.
Where does astaxanthin come from?
Astaxanthin is made by microalgae. Shrimp, krill and fish such as salmon and trout get it by eating algae, or animals that ate algae, and store it in their tissues, which is what gives them their color. Most astaxanthin supplements come from algae directly.
How does astaxanthin work?
Astaxanthin is an antioxidant: it helps protect cells from oxidative damage caused by free radicals. Oxidative stress builds up from things like UV exposure and intense exercise, which is why astaxanthin is studied in both of those areas.
What does astaxanthin do for your skin?
This is where the evidence is strongest. A 2021 systematic review and meta-analysis found that taking astaxanthin by mouth significantly improved skin moisture and elasticity compared with placebo. It did not significantly reduce wrinkle depth, so be wary of claims that it erases fine lines.
Astaxanthin may also help skin cope with sun exposure. In a randomized, placebo-controlled trial, astaxanthin helped protect against UV-induced skin deterioration in healthy people. (Several of the authors worked for the study's commercial sponsor.) It's not a sunscreen, though: keep using SPF.
Our Beyoutiful hair, skin and nails support pairs astaxanthin and fucoidan, two seaweed-based antioxidants, with organic biotin and niacin from quinoa sprouts.
Can astaxanthin help with exercise recovery?
Possibly, but the evidence is mixed. A review of strategies for exercise-induced muscle damage found that astaxanthin's effects have yet to be adequately determined: one study in resistance-trained men found no effect on muscle damage markers, while another in youth soccer players found lower levels of a muscle-damage marker after intense exercise.
Is astaxanthin good for the brain?
Researchers are interested, but it's early. Reviews describe neuroprotective effects in experimental models, mainly lab and animal studies, linked to its antioxidant and anti-inflammatory properties. Those findings haven't been established in people.
Is astaxanthin safe?
A safety review of 87 human studies found no safety concerns with natural astaxanthin, including 35 studies at 12 mg a day or more. Approved doses vary by country, from 2 to 24 mg a day. As with any supplement, check with your doctor if you're pregnant, breastfeeding or taking medication.
How to get astaxanthin
Food sources include salmon, trout, shrimp and krill. Supplements, usually made from algae, offer a consistent amount. For more on supporting your skin from the inside, read vegan collagen sources and what antioxidants do.
