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Updated on: September 30, 2026
⏱ 17 min read
Astaxanthin is a powerful natural carotenoid found in some microalgae and marine animals. The substance is also referred to as the "queen of carotenoids" and is known as one of the most effective antioxidants.
Astaxanthin is fat-soluble. Its long molecule sits across the cell membrane, so it can catch free radicals both on the surface and inside the membrane. Its main site of action is the cell membrane, and unlike some other antioxidants it does not turn into a pro-oxidant (Yamashita, 2021).
After you start taking it, astaxanthin levels in the blood rise step by step. In a placebo-controlled study with young, healthy women, blood levels increased with the dose after four and eight weeks of daily intake (Park et al., 2010).
Science has spent decades searching for natural substances that support the joints, skin, memory and energy as we age.
One nutrient that keeps coming up in this research is astaxanthin.
Astaxanthin is one of the most powerful natural antioxidants. By 2019 it had already been used in 87 human studies (Brendler & Williamson, 2019), and interest keeps growing, above all for healthy ageing.
If you want to use astaxanthin specifically for your eyes, the Clear Eyes Support Pack combines it with lutein, zeaxanthin, omega-3 and zinc.
For years, researchers have been searching for an antidote to age-related health problems such as heart problems, joint problems, failing eyesight and fluctuations in blood sugar levels. Many of these problems involve so-called "oxidative stress", which speeds up the physical decline that comes with age.
Oxidative stress in the body never stops as long as free radicals (aggressive oxygen compounds) are affecting healthy cells. Unfortunately, these radicals are trapped in your body, where they damage healthy cells and waste cellular energy. In fact, they even damage the DNA itself, accelerating the aging process and increasing the risk of serious health problems.
It is important to note that our immune system itself must be protected from oxidative stress in order to provide our body with optimal protection. In fact, our immune cells need to be protected from free radicals and oxidative stress at the very moment they are protecting us from attack. Antibodies, macrophages, guard cells, communication molecules - they all need antioxidant protection. Without this, the immune system becomes susceptible to free radical attacks, making it sluggish, distracted and ineffective.
Here are some examples of how oxidative stress can have a negative impact on your body and your health:
Astaxanthin has an immune-boosting effect in the human body: in a study with young, healthy women, eight weeks of astaxanthin increased the activity of natural killer cells and raised the number of T and B cells, two important groups of white blood cells (Park et al., 2010). Astaxanthin also protects human lymphocytes and neutrophils from oxidative stress caused by the activity of certain white blood cells, without limiting their effect.
If you want to protect yourself from harmful free radicals, astaxanthin is one of the most effective natural antioxidants available.
Astaxanthin is known as the king of carotenoids. Krill and salmon, for example, also feed on astaxanthin-rich algae. The red pigment helps the algae themselves to cope with strong sunlight.
The powerful antioxidant protects the body from free radicals, which would cause considerable damage to the body's cells. It also protects us from oxidative stress caused by UV rays. According to studies, astaxanthin protects the skin and even acts as a natural anti-ageing agent. Skin hydration and elasticity are improved (Zhou et al., 2021). The pigment can also reduce the damage caused by ultraviolet radiation from the sun.
Astaxanthin strengthens the skin's own defenses, but it is not a sunscreen. In a placebo-controlled study, healthy adults who took 4 mg of astaxanthin a day needed a higher UV dose after nine weeks before their skin turned red, and their skin lost less moisture after UV exposure (Ito et al., 2018). This is a useful extra from within. Sunscreen, shade and clothing remain essential in strong sun, and astaxanthin does not replace them.
Laboratory tests that measure how well a substance neutralizes free radicals have shown that astaxanthin
Other antioxidants such as coenzyme Q10 and vitamin C complement astaxanthin well: vitamin C works mainly in the watery part of the cell, astaxanthin in the fatty cell membrane.
Singlet oxygen has been linked to deadly cholesterol oxidation in the arteries, DNA damage and damage to the skin, eyes and other body tissues. In fact, its destructive effects appear to be linked to a whole range of age-related health problems.
As it turns out, its molecular composition enables astaxanthin to cross the blood-brain barrier as well as the blood-retina barrier, which many other antioxidants are unable to do. Many antioxidants cannot protect your brain or eyes because they cannot penetrate to the cells that need protection.
Astaxanthin can do that.
This means that astaxanthin, the nutrient from the algae, can neutralize free radicals and singlet oxygen in your brain, eyes, joints and central nervous system.
Inflammation is an important part of the body's immune response. However, chronic inflammation contributes to the development of many chronic diseases, such as type 2 diabetes and heart disease.
Studies show: Astaxanthin reduces important inflammation markers
This can slow down the formation of inflammation and the production of pain-triggering enzymes. In a study with 42 young women who took 2 mg or 8 mg of astaxanthin or a placebo every day for eight weeks, the C-reactive protein level (CRP level) was lower in the 2 mg group after eight weeks (Park et al., 2010). CRP is an important inflammatory marker in the body - a high CRP level impairs heart health.
As an antioxidant, astaxanthin not only dampens inflammation in the body, it also strengthens the immune system. In the same randomized, controlled study from 2010, the scientists found that astaxanthin strengthens the immune response and reduces oxidative stress. After only four weeks, a specific marker of DNA damage had fallen, a type of damage that increases the risk of disease later in life.
A summary of twelve randomized, placebo-controlled trials with 380 participants confirms the antioxidant effect: astaxanthin lowered malondialdehyde, a blood marker of oxidative stress, and in people with type 2 diabetes it also lowered the inflammatory messenger interleukin-6 (Ma et al., 2022).
If you haven't associated antioxidants with cholesterol management before, you'll be quite surprised, as this is one of the biggest benefits of astaxanthin.
For example, one study with 27 overweight adults found that LDL levels (LDL is the term for "bad cholesterol") were significantly lower after 12 weeks of taking astaxanthin than at the start, while nothing changed in the placebo group (Choi et al., 2011). Another study with 61 adults has shown that astaxanthin raises HDL ("good cholesterol") and lowers triglycerides (Yoshida et al., 2010). Astaxanthin also supports arterial health. Studies suggest that it helps to reduce the oxidation of LDL cholesterol, a key step in the build-up of deposits in the arteries. It has also improved the flow properties of the blood, which supports good blood circulation.
Heart disease is the leading cause of death and a major problem worldwide. Many different causes are responsible for the development of these diseases, but oxidative stress and inflammation are at the top of the list.
According to an evaluation of various studies by Australian researchers in 2009, astaxanthin had been tested in at least eight clinical studies with more than 180 people. Markers of inflammation and oxidative stress fell, the flow properties of the blood improved and no adverse effects were reported (Fassett & Coombes, 2009). A further evaluation was published in the journal "Marine Drugs". The researchers see astaxanthin as a promising candidate for supporting the arteries in atherosclerosis (Fassett & Coombes, 2011). This refers to the deposition of fat and cholesterol in the arteries.
Of course, a healthy diet with sufficient astaxanthin is only one key to success. You also need to lower your stress levels, make sure you get enough exercise and greatly reduce the amount of industrially processed food you eat. This will keep your heart in top shape.
Astaxanthin is considered the most "brain-friendly" antioxidant. This makes it interesting for anyone who wants to keep their mind sharp as they age.
Scientists have long known that oxidative stress in brain cells can lead to memory loss and cognitive problems. This is due to the fact that 30% of brain matter is particularly susceptible to oxidative damage.
The risk of neurodegenerative diseases such as Alzheimer's or Parkinson's increases with age. These diseases are characterized by a progressive loss of neurons in the brain and lead to symptoms such as memory loss, confusion, tremors, restlessness and anxiety.
Astaxanthin's ability to cross the blood-brain barrier allows it to protect brain cells directly. A study in the journal Brain Research has highlighted the potential benefits astaxanthin brings to brain health: in nerve cells in the laboratory, it protected the mitochondria, the power plants of the cell, from damage by aggressive oxygen compounds (Liu et al., 2009).
Researchers attribute this brain protection mainly to lower oxidative stress and less inflammation in the nerve cells.
Many antioxidants are known to improve cognitive performance. This is not surprising. After all, reduced oxidative stress has a positive effect on almost all areas of the body and increases functionality. Astaxanthin is no exception. The results of a randomized, controlled study with 96 middle-aged and older adults who noticed age-related forgetfulness were published in 2012. After 12 weeks with 12 mg of astaxanthin a day, the participants scored better in memory and reaction tests, and no side effects were observed (Katagiri et al., 2012).
A study by the Johns Hopkins Center on Aging and Health with 687 older women has shown a clear link between carotenoids, the group of substances to which astaxanthin belongs, and physical performance: women with more carotenoids in their blood walked faster and lost less walking speed over three years (Alipanah et al., 2009).
This again has to do with the fact that oxidative stress and inflammation cause muscular problems, fatigue and weakness, while astaxanthin protects against the oxidative damage that is partly responsible for this. Studies show that astaxanthin can also help to increase endurance.
For this reason, astaxanthin has become popular with athletes, as it helps to make physical training easier and more enjoyable.
Whether you want to take your workout to the next level or need an extra energy boost, an extra dose of astaxanthin could help. A summary of eleven randomized, controlled trials with 346 healthy adults found that astaxanthin combined with regular training improved physical performance, especially in endurance exercise (Liu et al., 2024).
Another study in the "International Journal of Sports Medicine" reported that astaxanthin improved the performance of competitive cyclists: after 28 days with 4 mg a day, they completed a 20 km time trial an average of 121 seconds faster and with 20 watts more power, while the placebo group did not improve significantly (Earnest et al., 2011).
Astaxanthin can also promote the health of your joints, which can also have a positive effect on your mobility and athletic performance. In a study with 60 people with rheumatoid arthritis, 20 mg of astaxanthin a day for eight weeks reduced disease activity, limitations in daily life and the inflammation values ESR and CRP more than a placebo (Grigorian et al., 2025).
Most people rely on lotions to preserve the youthful appearance of their skin. An important part of skin care, however, comes from within.
Damage caused by free radicals is one of the biggest threats to your skin. You can see the effects from the outside, but astaxanthin helps to protect the skin from the inside.
But it is not just protection: astaxanthin measurably improves skin quality. In an analysis of nine controlled human studies, taking astaxanthin increased skin moisture and elasticity more than a placebo (Zhou et al., 2021). This means firmer, more youthful-looking skin.
Studies show that astaxanthin improves the general appearance of the skin.
Open studies in which astaxanthin was taken and also applied to the skin also point to protection against skin ageing (Zhou et al., 2021).
Astaxanthin also protects against UV-induced skin damage and helps healthy people to have healthy skin. This is the result of a randomized, placebo-controlled double-blind study with healthy volunteers (Ito et al., 2018). For days in the sun, astaxanthin is a complement to sunscreen, never a substitute.
An important key to lifelong wellbeing lies in keeping your cartilage healthy. This includes reducing oxidative stress in cartilage collagen. Otherwise, the constant onslaught of free radicals will cause the tissue to break down, which can lead to excruciating joint pain. Pain and stiffness are often seen as an inevitable part of ageing. Astaxanthin can offer support here.
This is because astaxanthin is a particularly strong protection against free radicals. A study by the University of Memphis has shown that astaxanthin has a soothing effect even after strenuous physical exercise.
Another study in the "Journal of the American College of Nutrition" reports a reduction in pain and greater mobility in people with joint pain after taking astaxanthin for just eight weeks.
Eye diseases such as macular degeneration and cataracts often occur with increasing age. These disorders are accompanied by a variety of different symptoms, ranging from blurred vision to complete loss of sight.
UV light and oxidative stress can have a decisive impact on your eyesight. However, studies show that astaxanthin can help protect your eyes from damage.
In contrast to many other antioxidants (e.g. vitamin C and beta-carotene), natural astaxanthin can cross the blood-retinal barrier and reach the cells of the retina.
Natural astaxanthin improves the accommodation of the lens, protects the optic nerve from damage, improves blood circulation in the retina and protects the eye from UV damage.
Remember: astaxanthin can cross the blood-retinal barrier and therefore has a positive effect on eye health. It belongs to the carotenoids, which are known to protect the eyes effectively, and it complements lutein, which is stored in the center of the retina.
Scientists studied 60 middle-aged and older adults with mild to moderate dry eyes who took 6 mg of astaxanthin twice a day for one month. Afterwards, they had fewer complaints, their tear film lasted longer and the glands at the edge of the eyelids worked better (Tian et al., 2022). In schoolchildren with a lot of screen time, 4 mg a day for twelve weeks eased the symptoms of tired, strained eyes (Hecht et al., 2025).
Make sure that the product contains natural astaxanthin obtained from microalgae. Avoid products with synthetic astaxanthin. Synthetic astaxanthin is chemically different from natural astaxanthin. The human studies that found no safety concerns were carried out with natural astaxanthin, while there are hardly any safety studies on the synthetic form (Brendler & Williamson, 2019).
Astaxanthin is also contained in some other supplements, such as krill oil and some omega-3 supplements.These formulas offer the advantage that the astaxanthin is more available to the body, as bioavailability is increased in combination with fats.
The blood rain algae produces the highest concentration of astaxanthin of all organisms. This green algae can be found in fresh water all over the world. However, the conditions in freshwater tanks can change within a very short time. If a tank dries out, the nutrient content decreases and the UV radiation increases. In response, the algae begins to produce astaxanthin. It produces so much astaxanthin that the entire cell ends up glowing bright red. The powerful antioxidant properties of astaxanthin protect the algae's sensitive cellular apparatus, allowing it to survive even in harsh conditions. Even if the water in a tank evaporates completely, astaxanthin ensures that the algae can survive for several months or even years. In other words, evolution has ensured that we have an ideal source of astaxanthin in the form of blood rain algae.
Nature is not easy to imitateHowever, it is extremely difficult to cultivate the blood rain algae in sufficient quantities to produce enough astaxanthin for nutraceutical supplements. It is a very complex technical process. In the past, studies have increasingly confirmed the health benefits of natural astaxanthin. As a result, such supplements are becoming increasingly popular. This has prompted some manufacturers to produce astaxanthin synthetically for their products. These synthetic alternatives are sometimes labeled as "nature-identical" or similar. However, there are important molecular differences between natural astaxanthin produced by algae and artificial preparations that are chemically synthesized from petrochemicals.
Important molecular differences: esterificationEven if synthetic astaxanthin is declared as "nature-identical", it differs considerably from natural astaxanthin. Natural astaxanthin is 95 percent esterified. This means that the natural fatty acids are attached to one or both ends of the molecule. Synthetic astaxanthin, on the other hand, is completely non-esterified.
Now you're probably asking yourself: "How much astaxanthin should I take?"
The European Food Safety Authority considers 8 mg of astaxanthin a day from food supplements safe for adults, in addition to the astaxanthin from fish and seafood (EFSA, 2020). Human studies have also used 12 mg or more a day without safety concerns (Brendler & Williamson, 2019). The Herbano astaxanthin capsules contain 4 mg of natural astaxanthin per capsule, and the recommended intake is one capsule twice a day, which gives you 8 mg a day.
Take one capsule in the morning and one in the evening with plenty of water, half an hour before a meal. As astaxanthin is fat-soluble, a little fat in the following meal, for example from oil, nuts or fish, helps absorption.
Patience pays off. In the studies, astaxanthin was usually taken for four to twelve weeks before effects were measured: a marker of DNA damage fell after four weeks (Park et al., 2010), cycling performance improved after 28 days (Earnest et al., 2011) and the skin's UV tolerance rose after nine weeks (Ito et al., 2018). Regular daily intake matters more than the time of day.
The amount of astaxanthin contained in food is safe to consume and generally does not cause any side effects.
Natural astaxanthin is also considered well tolerated as a supplement: a review of 87 human studies found no safety concerns, including the 35 studies with 12 mg or more a day (Brendler & Williamson, 2019). Rarely, and mainly at high doses, the following can occur:
Please note that these side effects usually only occur when high doses are taken.
If you notice any undesirable side effects, please reduce the dose or stop taking it. If you have a bleeding disorder or take blood-thinning medication, discuss astaxanthin with your healthcare practitioner first.
In addition, there are currently few to no studies on the safe use of astaxanthin during pregnancy and breastfeeding. So if you are pregnant or breastfeeding, you should play it safe and avoid taking astaxanthin supplements. Please cover your requirements with appropriate foods. For children and teenagers, 8 mg from food supplements is not intended, as this amount reaches or exceeds the intake considered safe for them (EFSA, 2020).
Despite the fact that astaxanthin is associated with a whole range of health benefits, it has only been the focus of scientific attention for around a decade.
Astaxanthin is the pigment that gives seafood such as lobster, prawns and crabs their characteristic reddish hue. The same applies to freshly caught salmon. Here too, astaxanthin provides the typical coloration. Wild salmon naturally absorb this carotenoid from their diet of shrimp and small fish. Farmed salmon lack this important carotenoid, as the feed for the fish consists mainly of fish meal and fish oil. Hence the grayish coloration of the animals.
In order to imitate the attractive reddish coloration of wild salmon, farms added synthetic astaxanthin to the feed. The only problem with this? They didn't declare it. Thanks to a court case in 2003, food retailers are now obliged to inform their customers if artificial coloring has been added to salmon.
Synthetic astaxanthin is unlikely to have the same health benefits. Therefore, you should always choose wild salmon and avoid farmed or artificially colored salmon. Not only does wild salmon contain more of this important carotenoid, it is also less contaminated and therefore more suitable for consumption.
Astaxanthin builds up in the blood over several weeks and settles in the cell membranes, where it catches free radicals. In studies, it lowered markers of oxidative stress, supported the immune response and improved skin moisture and elasticity.
Most studies measured effects after four to twelve weeks of daily intake. The first changes in blood markers appeared after about four weeks, while effects on the skin were measured after nine to twelve weeks.
Avoid taking more than 8 mg a day from food supplements, and avoid astaxanthin supplements during pregnancy, while breastfeeding and in children and teenagers. If you take blood-thinning medication, discuss it with your healthcare practitioner first. Do not skip sunscreen, as astaxanthin supports the skin from within but does not replace it.
For adults, the European Food Safety Authority considers 8 mg a day from food supplements safe, so 12 mg is above this level. Many human studies have used 12 mg or more a day without safety concerns. Two Herbano astaxanthin capsules provide exactly 8 mg a day.
Yes, according to human studies. In an analysis of nine controlled trials, astaxanthin improved skin moisture and elasticity more than a placebo, and 4 mg a day helped the skin to tolerate UV light better. It complements sunscreen but is no substitute for it.
Fry, A. C. (2001, August 16). Astaxanthin Clinical Trial for Delayed Onset Muscular Soreness. Human Performance Laboratories, The University of Memphis [Available at: https://www.cyanotech.com/pdfs/bioastin/batl26.pdf]
Nir, Y., Spiller, G. Journal of the American College of Nutrition. 21(5):Oct, 2002.
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Choi, H. D., Youn, Y. K. & Shin, W. G. (2011, November). Positive effects of astaxanthin on lipid profiles and oxidative stress in overweight subjects. Plant Foods For Human Nutrition, 66(4): 363-9, doi: 10.1007/s11130-011-0258-9
Yoshida, H. Yanai, H., Ito, K., Tomono, Y., Koikeda, T., Tsukahara, H. et al. (2010, April). Administration of natural astaxanthin increases serum HDL-cholesterol and adiponectin in subjects with mild hyperlipidemia. Atherosclerosis, 209(2): 520-3, doi: 10.1016/j.atherosclerosis.2009.10.012
Miyawaki, H., Takahasi, J., Tsukahara, H. & Takehara, I. (2008, September). Effects of Astaxanthin on Human Blood Rheology. Journal of Clinical Biochemistry and Nutrition, 43(2): 69-74, doi: 10.3164/jcbn.2008048
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Alipanah, N., Varadhan, R., Sun, K., Ferrucci, L., Fried, L. P, Semba, R. D. (2009, March). Low Serum Carotenoids Are Associated With A Decline In Walking Speed In Older Women. The Journal of Nutrition, Health & Aging, 13(3): 170-175
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Important Notice
This guide is for informational purposes only and does not replace professional medical advice.
The content of the Herbano Health Editorial team is carefully researched and based on current scientific studies.
Content created with the support of artificial intelligence and edited by the Herbano Editorial team.
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