A-Z vision support Articles

Sometimes there is confusion surrounding exactly what makes up lecithin. In biochemistry, lecithin is just another word used for phosphatidylcholine. Generally in other industries and general public knowledge, lecithin is an emulsifying agent that contains anywhere from 20-90% phosphatidylcholine, as well as a variety of other lipids. These other lipids are mostly choline, sterols, and smaller amounts of the essential fatty acid linoleic acid and inositol. Lecithin supplements are used for many health benefits, let's explore some. 

Key Health Benefits of Lecithin 

• Cardiovascular support
• Improving memory
• Repairing the liver
• Supports autoimmune disorders
• Improves chronic fatigue syndrome
• Supports multiple sclerosis (MS)

Lecithin As An Emulsifying Agent

It is common knowledge that under normal circumstances oil and water won't mix. The term "emulsifier" is used to describe a substance that is fat-soluble in water. Its emulsifying properties allow it to prevent fatty build-ups in the body, for example in the blood vessels and liver. It can also aid in digestion by helping fat in foods be more easily digested.

Lecithin Supplements and the Liver

Interestingly, your liver naturally produces lecithin in small amounts. The liver requires lecithin to function properly, and supplementation can help to protect the liver against the scarring and cirrhosis caused by chronic alcoholism. Research has also shown that lecithin supplementation can help to slow the degeneration caused by chronic liver diseases like viral hepatitis.

Cholesterol Regulation

A lecithin supplement helps maintain cholesterol levels because its healthy fats help to build up "good" HDL cholesterol. HDL cholesterol is responsible for moving fat, from storage or plaques, into the liver where processing and excretion of fat occurs. By decreasing fatty build-up in arteries it helps to regulate blood pressure and prevent the formation of arteriosclerosis.

Memory Support of Lecithin Supplements

Lecithin is a large component of all cell membranes because it regulates the passage of substances into and out of the cell. The choline it contains can cross the blood-brain barrier to produce brain chemicals (neurotransmitters) that aid in memory - in particular acetylcholine.

Multiple Sclerosis (MS) Support

The protective coating of the brain and nerve cells is also composed of choline. In this respect, lecithin helps to make the myelin sheath that surrounds the nerves responsible for conducting messages from the brain to the muscles and organs of your body. In this way, the myelin sheath performs a similar function to the insulation sheathing of electrical wires. If this protective sheath degenerates, a "shorting out" of the message that the nerve is carrying occurs, which can result in the symptoms associated with multiple sclerosis (MS). 

Top Sources For Lecithin Supplements

Most of the commercially used sources of lecithin for lecithin supplements are extracted from soybeans, although some may be from egg yolk, or sunflower or grape seeds. New research is finding greater value from supplements made from fresh egg yolk. Lecithin can be purchased in capsules, as granules, or even as a liquid. The granules and liquid should be refrigerated for freshness because the essential fatty acid components can go rancid.

Quality Lecithin Supplement Varieties

The general dosage range is between 1200 and 3600mg of lecithin daily in divided doses (often three times daily). For liver and cardiovascular health and as a general nutritional supplement, dosing of lecithin can be on the lower end of the dosage range. It is generally considered best to dose at the highest end of the range for more degenerative conditions like cirrhosis of the liver and multiple sclerosis.

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.

Zeaxanthin, also referred to as a xanthophyll, is an oxygenated form of carotenoid. Unlike alpha and beta-carotene, which are converted to retinol (vitamin A), zeaxanthin has no vitamin A activity.

What is Zeaxanthin?

Zeaxanthin is a special carotenoid in that it, along with lutein are the only carotenoids found in the retina and lens of the eye. These carotenoids function to absorb blue light, protecting the eye from light-induced oxidative damage. As such, these carotenoids have been studied extensively for their potential ability to slow the development of age-related macular degeneration and cataracts.

Health Benefits of Zeaxanthin

Macular degeneration is the leading cause of blindness in older populations. Studies have shown that individuals with higher intakes of food rich in lutein and zeaxanthin, at a minimum dosage of 6 mg/day, have a significantly decreased risk of age-related macular degeneration. They are also less likely to develop cataracts or require cataract extraction. As family history plays at least some role in the development of both these conditions, these carotenoids may help to prevent a problem before it even becomes one.

Foods rich in zeaxanthin have also been shown to significantly reduce cardiovascular disease. Although high in antioxidants, it is believed that it is not the antioxidant ability of these foods alone that accounts for its medicinal effects. Studies based on supplementation of beta-carotenes have not finding the same benefits. This is another indication that a healthy diet can often be just as effective, in some cases more effective, than supplementation alone.

How To Take Carotenoids

Carotenoids, like zeaxanthin, are best absorbed with a small amount of fat in meals. Preparing foods high in carotenoids, for example, chopping, pureeing or cooking with oil generally increases the bioavailability of the carotenoids they contain.

Zeaxanthin is rarely found alone in supplement form. It is normally combined with lutein in combinations geared toward eye health. It is not naturally found in the same concentrations as lutein; therefore, usually found in much smaller amounts than its fellow carotenoid when combined in capsule form. There have been no toxicity or safety issues reported with the use of zeaxanthin.