Healthy vision relies on a combination of lifestyle choices, including diet, regular check-ups, and, for some, supplements. Bilberry, lutein and zeaxanthin are key ingredients in many supplements designed to support vision, particularly for those who may be prone to age-related eye conditions.
What are bilberry, lutein & zeaxanthin?
Bilberry, lutein, and zeaxanthin are natural compounds known for their potential eye health benefits. Let’s break down each of these to understand what they are and their role in supporting our eyes.
Bilberry
Bilberry is a small, dark fruit closely related to blueberries. Originally native to Europe, bilberries are well-known for their high levels of antioxidants. Antioxidants are essential as they combat oxidative stress in the body – one of the major causes of cellular damage and, ultimately, ageing.
In particular, bilberries contain anthocyanins, powerful antioxidants that have been linked to better eye health. These anthocyanins may reduce the risk of various eye conditions, from dryness to night vision problems. Research has shown that bilberry extract could improve visual acuity, which is why it is often recommended to those who work in visually demanding fields or spend significant time in front of screens.
Lutein
Lutein is a type of carotenoid, a pigment found in various plants, which lends colour to fruits and vegetables. Lutein is especially concentrated in leafy greens like kale, spinach, and broccoli. This compound is often referred to as the “eye vitamin” as it accumulates in the retina, particularly in the macula – the area responsible for central vision.
Studies suggest that lutein may help filter out harmful blue light emitted from electronic devices. Regularly consuming lutein through diet or supplements may help in reducing eye strain, particularly for those who are on screens throughout the day.
Zeaxanthin
Similar to lutein, zeaxanthin is also a carotenoid and is highly concentrated in the eye, particularly the retina. This compound is believed to play a key role in absorbing light and protecting the eyes from blue light damage. When combined with lutein, zeaxanthin creates a protective shield in the eye, helping to prevent macular degeneration and maintaining healthy vision.
Why combine bilberry, lutein, and zeaxanthin?
Combining bilberry, lutein, and zeaxanthin in a supplement provides a comprehensive approach to eye care. Each compound supports the eyes in a unique way, with bilberry aiding blood circulation in the eye, while lutein and zeaxanthin focus on protecting the retina from light-induced damage.
Together, these ingredients may help reduce the risk of age-related eye issues. Research shows that people over 50 are at a higher risk of experiencing age-related macular degeneration (AMD). Including these compounds in a daily supplement could help slow the progression of such conditions and maintain vision quality.
Key benefits of bilberry, lutein & zeaxanthin supplements
Protection from blue light
With most people spending several hours daily on digital devices, blue light exposure has become unavoidable. Blue light can be harmful to the retina and is one of the reasons behind digital eye strain. Lutein and zeaxanthin act as natural blue light filters, helping to reduce eye fatigue.
Support for low-light and night vision
Bilberry has been shown to support night vision, making it easier to see in low-light conditions. This is particularly helpful for drivers and those who frequently navigate in dim settings.
Age-related macular degeneration (AMD) prevention
Both lutein and zeaxanthin have been associated with a lower risk of AMD, one of the leading causes of vision loss in older adults. Regular intake of these compounds may offer a preventative approach to this common issue.
Reduced oxidative stress
Free radicals can damage cells in the eyes, leading to various vision issues. Bilberry’s antioxidant properties combat this by neutralising free radicals, reducing oxidative stress and promoting eye health.
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Who may benefit from bilberry, lutein & zeaxanthin supplements?
1. Office workers and screen users
Those who spend extended hours in front of screens, such as office workers, may experience digital eye strain. Supplementing with bilberry lutein and zeaxanthin can help counteract the effects of blue light exposure and reduce eye strain.
2. Older adults
As we age, the risk of developing AMD and other eye-related conditions increases. Bilberry lutein & zeaxanthin supplements can be a beneficial addition for those over 50, helping to prevent or slow down age-related changes in vision.
3. Drivers and night-time workers
Bilberry may improve visual acuity in low-light conditions, making it useful for those who drive at night or work in dim environments.
4. People with a family history of eye conditions
If there is a history of AMD, cataracts, or other eye-related health issues in the family, these supplements may offer additional preventive support.
Recommended daily intake and how to include them in your diet
Though these nutrients are commonly found in certain foods, many people find it challenging to consume enough through diet alone. Here’s a breakdown of how much of each nutrient is generally recommended:
- Lutein and zeaxanthin: Studies suggest that consuming at least 10 mg of lutein and 2 mg of zeaxanthin daily can provide benefits to eye health. Foods like spinach, kale, and peppers are rich in these nutrients.
- Bilberry extract: Bilberry supplements vary, but doses ranging from 80 to 160 mg are often suggested for improving vision and circulation.
How to choose the right bilberry, lutein & zeaxanthin supplement
When selecting a supplement, look for the following:
Purity
The best supplements are made from pure extracts, free from fillers or unnecessary additives.
UK-based brands
Opt for reputable brands that source their ingredients and manufacture within the UK. This ensures high-quality standards and supports local industry.
Optimal dosage
Ensure the supplement provides adequate levels of lutein, zeaxanthin, and bilberry, as per research-backed recommendations. This will ensure you’re getting enough of each nutrient to benefit your eye health.
Check for certifications
Reputable brands often have third-party certifications, indicating that they meet strict quality standards.
Simple lifestyle changes to support eye health
While bilberry lutein and zeaxanthin supplements offer significant benefits, adopting certain lifestyle habits can further enhance eye health:
Regular breaks from screens
The 20-20-20 rule – look at something 20 feet away for 20 seconds every 20 minutes – is a great way to reduce strain.
Wear blue-light-blocking glasses
These glasses filter out harmful blue light, reducing eye strain, especially when working in low-light conditions.
Consume a balanced diet
Incorporate leafy greens, orange peppers, and eggs into your diet to naturally increase lutein and zeaxanthin intake.
Stay hydrated
Drinking plenty of water supports overall health, including the eyes, by keeping them lubricated.
Potential side effects and precautions
Bilberry, lutein, and zeaxanthin supplements are generally safe for most people when taken within the recommended dosage. However, consult a healthcare provider before starting any supplement, especially if you have existing health conditions or are pregnant.
Some individuals might experience mild digestive issues with high doses. It’s always best to start with a lower dose and increase it gradually, allowing your body to adjust.
Related read: Side Effects Of AREDS2 Supplements
Support your vision with Pure Opticals Eyesight Plus
Maintaining eye health is crucial, especially in our screen-dominated world. Bilberry, lutein & zeaxanthin supplements offer a targeted approach to support your vision, helping protect against digital eye strain, age-related conditions, and general oxidative stress.
For a trusted, high-quality option, consider Pure Opticals Eyesight Plus – a supplement designed with these essential nutrients to support and maintain healthy eyes.
