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.
