Astaxanthin
Marine-source carotenoid antioxidant, preliminary RCT signal for eye fatigue (asthenopia), skin photoprotection, and exercise recovery.
Why
Astaxanthin is a red xanthophyll carotenoid produced by microalgae (Haematococcus pluvialis) and accumulated in salmon, shrimp and krill. Stronger antioxidant capacity than other carotenoids in lipid environments. Small RCTs and meta-analyses report modest effects on eye fatigue (Saito 2012), skin elasticity and hydration (Tominaga 2017), and exercise-induced muscle damage. Evidence is preliminary across most indications.
How it works
Lipid-soluble antioxidant that protects cell membrane phospholipids from peroxidation, particularly effective in retinal and skin tissues with high polyunsaturated lipid content. Crosses the blood-retina and blood-brain barriers (unusual for a carotenoid).
Expected onset · Eye fatigue effects within 4 weeks; skin effects over 8–12 weeks
How to take
Dosage
4–12 mg/day from microalgae source. Higher doses up to 24 mg/day used in some trials.
Timing
With meals containing fat for absorption
On the label
Haematococcus pluvialis microalgae source (the trial-grade form). Stated mg natural astaxanthin per dose. Salmon-flesh content is much lower.
Ideal for
Adults with eye fatigue from extensive screen work; people interested in skin photoprotection (alongside conventional sunscreen); active people seeking exercise-recovery adjuncts.
Safety
Evidence
Donoso 2021 Pharmacol Res systematic review summarised RCT signals across eye, skin and metabolic endpoints, directionally consistent but trials small and largely industry-sponsored. Traditional-use registration only, no Cochrane review, no Well-Established Use monograph, no EFSA-authorised claim, and no major-journal RCT supports a specific therapeutic effect. Inclusion here reflects the documented tradition; modern clinical evidence is limited.
Traditional-use registration only, no Cochrane review, no Well-Established Use monograph, no EFSA-authorised claim, and no major-journal RCT supports a specific therapeutic effect. Inclusion here reflects the documented tradition; modern clinical evidence is limited.
- Saito et al., J Clin Biochem Nutr 2012, astaxanthin increases choroidal blood flow velocity in healthy volunteers (RCT)
- Tominaga et al., Acta Biochim Pol 2017, protective effects of astaxanthin on skin deterioration (RCT)
- Donoso et al., Pharmacol Res 2021, therapeutic uses of natural astaxanthin: an evidence-based review (systematic review)
Where to get it
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