Lutein and zeaxanthin are important antioxidants, which protect your cells from damage. Most notably, they support the clearance of free radicals in your eyes. Lutein and zeaxanthin are the only dietary carotenoids that accumulate in the retina, particularly the macula region, which is located at the back of your eye. The macula is essential for vision. Lutein and zeaxanthin work as important antioxidants in this area by protecting your eyes from harmful free radicals. Lutein and zeaxanthin also act as a natural sunblock by absorbing excess light energy.
The research to support lutein and zeaxanthin for eye health is promising, but not all studies show benefits. For example, some studies found no link between lutein and zeaxanthin intake and the risk of early onset age-related macular degeneration 11 , While there are many factors at play, having enough lutein and zeaxanthin is still crucial to your overall eye health.
Lutein and zeaxanthin may help improve or reduce the progression of many eye conditions, but they may not reduce your risk of early onset age-related degeneration.
Only in recent years have the beneficial effects of lutein and zeaxanthin on skin been discovered. A two-week animal study showed that rats who received 0.
Another study in 46 people with mild-to-moderate dry skin found that those who received 10 mg of lutein and 2 mg of zeaxanthin had significantly improved skin tone, compared to the control group Furthermore, lutein and zeaxanthin may protect your skin cells from premature aging and UVB-induced tumors Lutein and zeaxanthin work as supportive antioxidants in your skin.
They can protect it from sun damage and may help improve skin tone and slow aging. Lutein and zeaxanthin are widely recommended as dietary supplements to prevent visual loss or eye disease. These supplements are especially popular among older adults who are concerned about failing eye health. Other people may benefit from lutein and zeaxanthin supplements, as dietary intakes of carotenoids are often low Supplementing with lutein and zeaxanthin can also improve your overall antioxidant status, which may offer greater protection against stressors.
Lutein and zeaxanthin supplements have become very popular among people concerned with their eye health but may also benefit those with poor dietary intake. For example, smokers may need more lutein and zeaxanthin, as they tend to have lower levels of carotenoids, compared to non-smokers 1. However, you may need a lot more than this to reduce your risk of age-related macular degeneration AMD In fact, 6—20 mg of dietary lutein per day are associated with a reduced risk of eye conditions 13 , Research from the Age-Related Eye Disease Study 2 AREDS2 found that 10 mg of lutein and 2 mg of zeaxanthin caused a significant reduction in the progression to advanced age-related macular degeneration Likewise, supplementing with 10 mg of lutein and 2 mg of zeaxanthin can improve overall skin tone A large-scale eye study found no adverse effects of lutein and zeaxanthin supplements over five years.
The only side effect identified was some skin yellowing that was not considered harmful They also said that, though human testing is required to confirm, these supplements "could represent an achievable and inexpensive adjunct therapy" to inhibit diabetic retinopathy in people with diabetes. Shereen Jegtvig , CNS, also contributed to this article.
Published online May NIH study provides clarity on supplements for protection against blinding eye disease. Published online August Studies on the singlet oxygen scavenging mechanism of human macular pigment. Archives of Biochemistry and Biophysics. August Healthy diets and the subsequent prevalence of nuclear cataract in women.
Archives of Ophthalmology. June March Dietary antioxidants and the long-term incidence of age-related macular degeneration: the Blue Mountains Eye Study.
February Dietary carotenoids, vitamins C and E, and risk of cataract in women. January Macular pigment response to a supplement containing meso-zeaxanthin, lutein and zeaxanthin.
May Oxygenated carotenoid lutein and progression of early atherosclerosis: the Los Angeles atherosclerosis study. Lutein and zeaxanthin in the diet and serum and their relation to age-related maculopathy in the Third National Health and Nutrition Examination Survey. American Journal of Epidemiology. Macular pigment and risk for age-related macular degeneration in subjects from a Northern European population.
Investigative Ophthalmology and Visual Science. Macular pigment in donor eyes with and without AMD: a case-control study. By Gary Heiting, OD.
Schedule an exam Find Eye Doctor. More Articles. Other good sources of these carotenoids are spinach, zucchini, kale, Brussels sprouts and turnip greens, and egg yolks.
Description: Vitamin C, or ascorbic acid, cannot be produced in the body and must be obtained through food. A diet rich in vitamin C protects cells from oxidative stress because ascorbic acid regenerates other antioxidants in the body. How it benefits eye health: A diet rich in vitamin C may help delay the development of cataracts , a progressive disease that deteriorates the lens of the eye.
Description: Vitamin A is important for immunity, cellular communication and vision. Vitamin A is a component of rhodopsin, a light-absorbing protein, and is essential for corneal function.
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