This Buzzy Antioxidant Is Making The Rounds — But Are There Side Effects?

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February 24, 2022 — 11:28 AM

When it comes to antioxidant supplements, nutrients like vitamin C and vitamin E often steal the show. And for good reason, too—these antioxidants are crucial for skin health, immune function, and more.* However, it might be time to add another antioxidant to the list.

Consider astaxanthin (asta-ZAN-thin), an antioxidant that’s gaining popularity in the world of wellness. But before taking the supplement, it’s a good idea to understand the possible side effects, along with how much to take. Let’s explore what you can expect from taking astaxanthin, below.

Other noteworthy carotenoids include beta-carotene (a specific form of vitamin A), lycopene, lutein, and zeaxanthin. And while carotenoids in general are associated with brain, eye, and cardiovascular health, astaxanthin is particularly impressive.* In fact, its antioxidant activity is 10 times higher than beta-carotene, earning it titles like “King of Carotenoids” and “super antioxidant molecule” by researchers.* 

And get this: Astaxanthin is estimated to be 6,000 and 100 times stronger vitamins C and E, respectively.* (We don’t want to forget, however, that vitamin C and E are also vital parts of the collagen synthesis process—so even if they have less antioxidant potency, they’re still very important for skin function, not to mention other essential roles in our body.*) After all, it’s not a competition. The more diverse our nutrient and phytonutrients intake and array is, the better.

But what makes astaxanthin so special, exactly? According to a 2018 comprehensive review article, it comes down to its molecular structure. It has an exceptionally unique chemical makeup, allowing it to neutralize free radicals at a higher rate than other carotenoids.* Astaxanthin can also enter the layers of cell membranes, ultimately helping to protect the cell from oxidative stress.*

Astaxanthin is a safe antioxidant. Case in point: According to a 2019 scientific article, it’s been used as a supplement for more than two decades, and there are no documented negative side effects to date.

Still, there are a few things to keep in mind. Consider the following potential side effects:

Considering these side effects were noted when taken in excess, let’s talk dosage; the appropriate dosage for supplements is at least three milligrams per day, according to research. However, the strongest results have been observed at six milligrams a day.  

You can also get astaxanthin naturally through salmon, but you’d need to eat a lot of it every day to get the recommended amount. One salmon filet contains about half a milligrams of astaxanthin, meaning you’d have to chow down on 12 filets in order to get those six milligrams. Needless to say, that’s more salmon than what the average would (or could!) eat, so a supplement is way more practical. It’s also a more economical approach, and you receive the astaxanthin benefits minus the potential contaminants from large quantities of fish (e.g., heavy metals).

As it turns out, biotin and collagen aren’t the only superstar skin supplements.* The skin benefits of astaxanthin are totally noteworthy, and it’s all thanks to its potent antioxidant properties.* After all, antioxidants combat oxidative stress, a major cause behind skin concerns like skin inflammatory pathways and photoaging.* A pair of clinical studies also found that astaxanthin can improve the appearance of age spots, wrinkles, and skin elasticity in both men and women.* This is due to the astaxanthin’s ability to help support the collagen layer and enhance your skin’s photoprotection, ultimately paving the way for a healthy skin complexion.*

Astaxanthin, like other carotenoids, can contribute to healthy peepers. Its antioxidant properties exert anti-inflammatory effects, which has been shown to improve natural hydration levels in the eyes.* Astaxanthin supplements can also promote visual acuity and blood flow to our retinas, plus relieve tired eyes after looking at a screen for too long.* (We’ve all been there!)