TL;DR
Both meso-zeaxanthin and zeaxanthin are powerful antioxidants that contribute to macular pigment density, but they are not identical in structure or function.
If you are considering meso-zeaxanthin supplements, understanding the key differences between these two compounds can help you make an informed choice.
What are meso-zeaxanthin and zeaxanthin?
Carotenoids are plant pigments that contribute to the vibrant colours of fruits and vegetables, and they also offer essential health benefits. Zeaxanthin and meso-zeaxanthin belong to this group and are known for their role in supporting eye health.
Zeaxanthin
Zeaxanthin is found naturally in various foods, particularly in green leafy vegetables, orange peppers, corn, and eggs. It is one of the three main carotenoids that make up the macular pigment in your retina, where it functions as a filter to protect against harmful blue light and oxidative stress.
Meso-zeaxanthin
Meso-zeaxanthin, on the other hand, is not as commonly found in dietary sources. It is predominantly located at the centre of the macula, the part of the retina responsible for sharp, central vision. It is believed to be derived from lutein, another carotenoid, through a biological conversion process in the retina.
The role of meso-zeaxanthin and zeaxanthin in eye health
Your macular pigment is made up of lutein, zeaxanthin, and meso-zeaxanthin. These carotenoids work together to shield your eyes from damage caused by blue light exposure and oxidative stress. Since the macula is responsible for detailed vision, maintaining its health is essential for reading, recognising faces, and seeing fine details.
Zeaxanthin and meso-zeaxanthin have slightly different distributions within the retina:
- Zeaxanthin is more prevalent in the peripheral regions
- Meso-zeaxanthin is highly concentrated at the macula’s centre.
This distribution suggests that each carotenoid plays a complementary role in visual function and protection.
The importance of macular pigment optical density (MPOD)
Macular pigment optical density (MPOD) is a measure of the concentration of carotenoids in the macula. A higher MPOD is linked to better visual function and a reduced risk of age-related eye conditions. Research has shown that people with higher MPOD levels tend to have better contrast sensitivity, reduced glare sensitivity, and overall sharper vision.
MPOD is particularly important for individuals at risk of developing age-related macular degeneration (AMD), a leading cause of vision loss in older adults. Ensuring a sufficient intake of lutein, zeaxanthin, and meso-zeaxanthin can help maintain optimal MPOD levels and support long-term eye health.
Sources of meso-zeaxanthin and zeaxanthin
If you aim to increase your intake of zeaxanthin, consuming foods rich in this carotenoid is beneficial. Some excellent sources include:
- Spinach
- Kale
- Orange bell peppers
- Corn
- Egg yolks
Meso-zeaxanthin, however, is not commonly found in natural food sources. Because of its limited availability in the diet, it is often obtained through meso-zeaxanthin supplements, which are formulated to support macular health.
Choosing the right supplement
If you are considering meso-zeaxanthin supplements, you might be wondering whether they offer advantages over zeaxanthin-only supplements. The ideal choice depends on your specific needs and dietary intake.
A supplement containing all three macular carotenoids may be the best option if you want comprehensive protection. These formulations are designed to mimic the natural composition of the macular pigment and provide a balanced intake of lutein, zeaxanthin, and meso-zeaxanthin.
When selecting a supplement, consider factors such as:
- The ratio of lutein, zeaxanthin, and meso-zeaxanthin
- The source and quality of the ingredients
- Whether the product has undergone clinical testing
- Recommendations from eye care professionals
Can you get enough from diet alone?
For most people, obtaining enough zeaxanthin through diet is achievable if they consume a variety of leafy greens, peppers, and eggs. However, since meso-zeaxanthin is not commonly available in food, supplementation might be necessary to ensure optimal levels in the macula.
People at higher risk of eye conditions, such as those with a family history of AMD or prolonged exposure to blue light (from screens or sunlight), may benefit from adding meso-zeaxanthin supplements to their daily routine.
Who should consider supplementation?
Certain groups of people may benefit more from meso-zeaxanthin supplements than others. These include:
- Individuals over the age of 50, as natural carotenoid levels decline with age
- Those with a family history of macular degeneration
- People who spend prolonged hours in front of screens
- Individuals with diets low in carotenoid-rich foods
If you fall into any of these categories, speaking to an eye care professional about supplementing with meso-zeaxanthin may be beneficial.
Final notes
Both meso-zeaxanthin and zeaxanthin play essential roles in maintaining healthy vision, but they serve slightly different functions in the macula. Zeaxanthin is readily available in various foods, while meso-zeaxanthin is mainly found in the centre of the retina and is best obtained through supplementation.
Ensuring you have an adequate intake of both can help protect your eyes from oxidative damage and improve visual performance. If you are considering meso-zeaxanthin supplements, consult an eye care professional to determine the best approach for your needs.
