Access to digital devices 24/7 has major perks—you can work from anywhere in the world, access friends, family, and coworkers whenever you need, provide entertainment, and so much more.
But good things sometimes come with a catch. Constant screen time can take a toll on eye health, exposing us to blue light that can have adverse side effects.
That’s why you see light-blocking software, red lamps, and blue light-blocking glasses popping up all over the market. They’re specifically designed to support eye health and help reduce the effects of chronic screen use.
But besides cutting back on screen time, proactive eye care is also about healthy habits like sleep, stress, and nutrition, plus fortifying your diet with supplements that target eye health.
Although there are several, this article digs into a popular one by the name of zeaxanthin—a carotenoid with a major benefit for the eyes.
Let’s dive in.
What Is Zeaxanthin?
Before we get into what zeaxanthin is, let’s first talk about carotenoids.
If you’ve heard about the compound beta-carotene, you might already be familiar with carotenoids. They’re a family of fat-soluble pigments that give plants their characteristic colors—red, orange, and yellow 1.
Although more than 600 carotenoids are found in nature, less than 40 are found in the human diet; the most common of these include beta-carotene, lycopene, lutein, and zeaxanthin, which are touted for their powerful antioxidant properties 2.
Roughly 90% of carotenoids in the diet and human body are represented by alpha-carotene, beta-carotene, lycopene, lutein, and cryptoxanthin 3.
The carotenoids are generally broken down into two groups: xanthophylls and carotenes. Although similar, they differ in their molecular structure—xanthophylls contain oxygen, and carotenes do not.
But what do carotenoids do?
Their biological actions include 3:
- Immune response
- Pro-vitamin A activity
- Gap junction communication
- Antioxidant
- Xenobiotics/drug metabolism
But they’re also involved in the prevention of several chronic diseases, including:
- HIV
- Cancer
- Cataracts
- Age-related macular regeneration
- Cardiovascular disease
As potent antioxidants, these compounds help to mitigate oxidative stress by neutralizing free radicals. They play a significant role in supporting the health and function of organs like the skin, heart, and eyes.
But of the carotenoids, there’s one we want to dig into: zeaxanthin. It’s a carotenoid you’ll commonly see alongside lutein—both of which are xanthophylls—in plant and animal foods, which play important roles in eye health. So, where do you think you’ll find them in the highest concentrations?
The eyes, of course! When combined, lutein and zeaxanthin benefits human vision.
Compared to other tissues in the body, the eyes house about one thousand times more lutein and zeaxanthin and are primarily concentrated in the macula, the region at the back of the eyeball in the center of the retina that supports clear vision 4.
In the eyes, they’ve been shown to protect against age-related macular degeneration (AMD) and cataracts, oxidative stress, and systemic inflammation.
But here’s the catch—the body can’t produce lutein or zeaxanthin on its own, so to support optimal levels, they must come through diet or supplementation.
Benefits of Zeaxanthin
1. Antioxidant
The eyes are susceptible to large amounts of oxidative stress, which makes a diet rich in antioxidants important, including lutein and zeaxanthin.
Although the body inherently possesses an antioxidant defense system to protect your body against damage from free radicals, a buildup of free radicals can contribute to premature aging and enhance the progression of chronic diseases like heart disease, cancer, type 2 diabetes, and Alzheimer’s 5, 6.
The carotenoids play an important role in protecting cellular membranes and lipoproteins from free-radical-induced oxidative stress. Studies show that zeaxanthin may protect against chronic eye and cardiovascular diseases like age-related macular degeneration (AMD), cataracts, coronary heart disease, and stroke 7.
But why is it such a powerful antioxidant? It exerts its effects by directly quenching free radicals. Without getting too technical, zeaxanthin, like all carotenoids, contains a chain of isoprene residues bearing conjugated double bonds, which allow these compounds to receive an extra electron and gain energy from excited molecules.
But it can also exert its antioxidant activity by facilitating glutathione (GSH) synthesis, one of the most powerful antioxidant compounds in the human body 4.
Because the eyes are constantly exposed to oxygen and light, which generates oxygen free radicals, lutein and zeaxanthin can scavenge and neutralize these radicals, preventing them from damaging your eyes 8.
But while zeaxanthin has benefits on its own, it appears to be more effective when combined with lutein 9.
2. Supports healthy eyes
Of all the compounds that protect the eyes, lutein and zeaxanthin might be two of the most well-known. They’re the only two dietary carotenoids that accumulate in the retina, specifically in the macula, and are known as macular pigments 10.
Thanks to their powerful antioxidant properties, lutein, and zeaxanthin help to protect your eyes from free radicals, which, over time, can impair eye health and function.
But they also act as a natural sunscreen for your eyes by absorbing excess UV light 11. As such, they’re thought to offer protection against the effects of harmful blue light.
Lutein and zeaxanthin may help with conditions like:
- Age-related macular degeneration
- Cataracts
- Diabetic retinopathy
- Retinal detachment
- Uveitis
3. Protects skin health
On the hunt for more youthful, radiant skin? Zeaxanthin could be what you need! Because of its presence in the skin, several studies have found that lutein and zeaxanthin may offer protection against light-induced damage, especially from UV light 12. And how does it do this? You guessed it, its antioxidant properties.
One of the characteristic signs of visible skin aging is lipid peroxidation. Because of its ability to quench free radicals, zeaxanthin could help improve skin hydration and elasticity and prevent damage to skin cells.
On top of that, a 2016 study published in Clinical, Cosmetic, and Investigational Dermatology found that oral supplementation with lutein and zeaxanthin improved skin tone and complexion 13.
4. May protect your heart
If that’s not enough, zeaxanthin may also offer protection to your heart. Oxidation of low-density lipoproteins (LDL) in blood vessels is a major factor in developing atherosclerotic lesions.
However, studies show that LDL can increase resistance to oxidation by increasing dietary antioxidant intake.
Other studies support that carotenoids can reduce the risk of cardiovascular complications by lowering blood pressure, reducing pro-inflammatory cytokines and markers of inflammation (like C-reactive protein), and improving insulin sensitivity in muscle, liver, and adipose tissues 14.
Some studies also show that higher plasma zeaxanthin levels may protect against early atherosclerosis 15.
Takeaway message: Looking for a quick cheat sheet on what zeaxanthin is beneficial for? Here’s a rundown 4:
- Eyes: Prevents AMD and cataracts, scavenges free radicals, reduces malonaldehyde (MDA) levels, and protects against UV light.
- Liver: Protects against NAFLD and AFLD, reduces fibrosis and lipid peroxidation, mitigates oxidative stress, and reduces inflammation.
- Arteries/blood: Prevents LDL oxidation, decreases arterial stiffness, and protects against atherosclerosis.
- Skin: Protects against UV light, reduces inflammation, and prevents sunburn.
How Much Do You Need?
With that said, how much zeaxanthin do you need to reap the benefits?
Unlike most vitamins and minerals, there is no recommended daily intake for zeaxanthin, and how much your body requires may be determined by your physical state. For example, people exposed to high levels of oxidative stress and free radicals will have increased requirements (for example, smokers versus non-smokers) 14.
That said, looking at the dosages in clinical studies can give you a clue about amounts for specific health outcomes.
A 2016 randomized control trial found that 10.9 mg of lutein and 2.3 mg of zeaxanthin showed the best response in macular pigment ocular density 15. A similar found 10.86 mg of lutein and 2.27 mg of zeaxanthin offered beneficial health effects 16.
So, if you’re looking for targeted eye and vision support, around 11 mg of lutein and 2.5 mg of zeaxanthin daily should do the trick!
Where To Find Zeaxanthin (and Lutein)
If you’re looking to cash in on your dietary intake of lutein and zeaxanthin, there is no shortage of places you’ll find them.
Here are some of your best sources 17.
Lutein
- Basil
- Parsley
- Spinach
- Kale
- Leeks
- Broccoli
- Bell peppers
- Pistachio
- Egg yolks
- Corn
Zeaxanthin
- Spinach
- Swiss chard
- Kale
- Parsley
- Pistachios
- Green peas
- Pumpkin
- Brussel sprouts
- Squash
- Asparagus
- Carrots
- Eggs
- Goji berries
- Corn
Alternatively, why not support your eyes with an all-in-one supplement? Performance Lab Vision combines the most effective natural compounds for sharp, crystal-clear visual performance and overall eye health.
Featuring lutein and zeaxanthin plus purified extracts of bilberry, blackcurrant, and saffron, Vision uniquely supports dynamic eyesight and long-range eye health.
References
- Mezzomo N, Ferreira SR. Carotenoids functionality, sources, and processing by supercritical technology: a review. Journal of Chemistry.
- Johnson EJ. The role of carotenoids in human health. Nutr Clin Care. 2002;5(2):56-65.
- Rao AV, Rao LG. Carotenoids and human health.Pharmacol Res. 2007;55(3):207-216.
- Murillo AG, Hu S, Fernandez ML. Zeaxanthin: Metabolism, Properties, and Antioxidant Protection of Eyes, Heart, Liver, and Skin. Antioxidants (Basel). 2019;8(9):390.
- Liguori I, Russo G, Curcio F, et al. Oxidative stress, aging, and diseases. Clin Interv Aging. 2018;13:757-772.
- Valko M, Leibfritz D, Moncol J, Cronin MT, Mazur M, Telser J. Free radicals and antioxidants in normal physiological functions and human disease. Int J Biochem Cell Biol. 2007;39(1):44-84.
- Ribaya-Mercado JD, Blumberg JB. Lutein and zeaxanthin and their potential roles in disease prevention. J Am Coll Nutr. 2004;23(6 Suppl):567S-587S.
- Koushan K, Rusovici R, Li W, Ferguson LR, Chalam KV. The role of lutein in eye-related disease. Nutrients. 2013;5(5):1823-1839.
- Li B, Ahmed F, Bernstein PS. Studies on the singlet oxygen scavenging mechanism of human macular pigment. Arch Biochem Biophys. 2010;504(1):56-60.
- Eisenhauer B, Natoli S, Liew G, Flood VM. Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection. 2017;9(2):120.
- Bernstein PS, Li B, Vachali PP, et al. Lutein, zeaxanthin, and meso-zeaxanthin: The basic and clinical science underlying carotenoid-based nutritional interventions against ocular disease. Prog Retin Eye Res. 2016;50:34-66.
- Roberts RL, Green J, Lewis B. Lutein and zeaxanthin in eye and skin health. Clin Dermatol. 2009;27(2):195-201.
- Juturu V, Bowman JP, Deshpande J. Overall skin tone and skin-lightening-improving effects with oral supplementation of lutein and zeaxanthin isomers: a double-blind, placebo-controlled clinical trial. Clin Cosmet Investig Dermatol. 2016;9:325-332.
- Gammone MA, Riccioni G, D’Orazio N. Carotenoids: potential allies of cardiovascular health?. Food Nutr Res. 2015;59:26762.
- Stringham JM, Stringham NT. Serum and retinal responses to three different doses of macular carotenoids over 12 weeks of supplementation. Exp Eye Res. 2016;151:1-8.
- Stringham NT, Holmes PV, Stringham JM. Supplementation with macular carotenoids reduces psychological stress, serum cortisol, and sub-optimal symptoms of physical and emotional health in young adults. Nutr Neurosci. 2018;21(4):286-296.
- Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. 2013;5(4):1169-1185.
