Lutein & Zeaxanthin Supplements
Updated May. 23rd, 2024 | Read Time: 2 Minutes | What You Will Learn:
- Top Benefits of Carotenoid Supplements: Lutein & Zeaxanthin
- Eye Health Benefits
- Other Key Benefits
- Taking Lutein & Zeaxanthin Supplements
- Potential Side Effects of Carotenoids
- Nutritional Information
- Reader Comments (6)
Lutein and zeaxanthin supplements are both different isomers of the same xanthophyll pigment molecule. They are naturally occurring carotenoids found in the highest abundance in green leafy vegetables. Both of these molecules play a large role in eye health. They are both found to be highly concentrated in the retina, which is the lining on the back of the eye that is responsible for vision.
Like with many other carotenoids, any lutein and zeaxanthin that is not used for immediate bodily requirements can act as an antioxidant to reduce free radical damage to the tissues.
Top Benefits of Carotenoid Supplements: Lutein & Zeaxanthin
Eye Health Benefits
Lutein and zeaxanthin supplements are responsible for the ability of our eyes to absorb blue light, which is a wavelength of light that produces free radicals and puts significant oxidative stress on tissues. Studies show a correlation between high lutein consumption and increased pigmentation of the retina. Increased pigment has been shown to lower your risk of macular degeneration and cataracts, although it doesn't reverse already established illnesses. Interestingly, lutein is found in the highest concentration in the peripheral retina, which better senses motion and black-and-white. Zeaxanthin, on the other hand, is found to be highly concentrated in the macula, the more detailed and colour-sensitive region of the retina. Lutein may also prove helpful for retinopathies associated with advanced diabetes likely from protection against damage from excess sugar in the blood.
Other Key Benefits
High lutein consumption has been associated with a reduced incidence of unhealthy cell growth in men's prostate. It may also help prevent or slow down the thickening of the arteries known as atherosclerosis, which is a major risk for cardiovascular disease. Interestingly, cardiovascular disease is often accelerated by free radical damage.
Taking Lutein & Zeaxanthin Supplements
Eating a diet rich in green leafy vegetables like spinach, kale and collard greens is a great way to increase your lutein and zeaxanthin intake. As a supplement, lutein comes individually in capsules, or as a sublingual spray for those with compromised digestion. Both lutein and zeaxanthin can be found in several combination formulas for eye health. There is currently no recommended dosage for lutein or zeaxanthin. Many supplements commonly suggest between 6-12mg/day of lutein and 2-6mg/day of zeaxanthin. It is advisable to follow the recommended dosage provided by each manufacturer.
Potential Side Effects of Carotenoids
Lutein and zeaxanthin are non-toxic but can cause harmless yellow-orange skin pigmentation if consumed in very large amounts.
I have recently been learning more about the benefits of lutein and have started taking it, but I had no idea that lutein could be found in so many different food sources! It comes as no surprise that it would be found in green leafy vegetables, as I find those are always a sure bet to finding the best nutrients and vitamins that you need! However, finding it in eggs was a surprise for me - I would not have known this otherwise! It is great to know where to find it naturally as well :)
Hello, OH,
We're happy you enjoyed our article, thank you for sharing. Indeed, it's nice to know what foods contain certain nutrients, but unfortunately due to our soil being depleted of a lot of nutrients, our food is lacking in high amounts of nutrients. Therefore, you would have to eat a lot of these foods to get enough of the nutrient. If you'd like to find some healthy recipes you can include these ingredients in, check out our healthy recipes too:
https://www.nationalnutrition.ca/articles/healthy-recipes/
Stay healthy & well.
Lutein and Zeaxanthin are underrated. The eye health benefit is, of course, the most well-known benefit for these carotenoids. But, carotenoids have other health benefits generally and lutein + zeaxanthin are no exception to this. I did not know of the possible benefit of lutein for prostate cancer. The possible benefit for athlerosclerosis is especially promising given that heart disease is the numbe one killer in America. What other specific benefits are there for zeaxanthin?
Anyway, thank you for another good read that inspires me to live healthy and mind my diet well! :)
Hello Rachel,
These are great nutrients for eye health, but their advantages go far beyond that. Thank you for your comment and we're glad you enjoyed this article, you can check out this article on zeaxanthin to continue learning: https://www.nationalnutrition.ca/articles/supplements/zeaxanthan/
Lutein and Zeaxanthin go together and I take them together with a citrus smoothie or with carrot juice. I take these for my eyes. I have a blue light sensitivity and my eyes have improved as of late. I take Zeaxanthin and Lutein with seeds & nuts in a lemon based smoothie. This way I can get all the fat soluble vitamins mixed in for better absorption. Mix that with oil, either coconut, olive or flax for the same reason. It's all about absorption and bioavailability.
Hello Kaveh,
Thank you for sharing how and why you take this pair of supplements. If you'd like to learn more ways to protect your eye health, check out this read: https://www.nationalnutrition.ca/articles/health-concerns/eye-health/