For those aiming to keep their sight sharp, lutein, zeaxanthin, and meso-zeaxanthin supplements may be an effective addition to a healthy lifestyle. These carotenoids, naturally found in specific foods, help shield our eyes from light-related damage and support visual clarity.
What are lutein, zeaxanthin, and meso-zeaxanthin?
Lutein and zeaxanthin are carotenoids—plant pigments that give fruits and vegetables their vibrant colours. In the human body, they play a significant role in eye health.
Lutein and zeaxanthin are naturally concentrated in the retina, especially in the macula, which handles central vision. Meso-zeaxanthin, a lesser-known but equally essential carotenoid, is also found in the macula and believed to be converted from lutein.
Together, these carotenoids form the macular pigment, which acts as an internal shield against blue light from screens, sun exposure, and artificial lighting. They help reduce oxidative stress, which may lead to age-related macular degeneration (AMD) and other visual impairments.
Dietary sources of lutein, zeaxanthin, and meso-zeaxanthin
While lutein and zeaxanthin are available in foods like kale, spinach, corn, and egg yolks, meso-zeaxanthin is rarely found in our daily diet. Although some fish and crustaceans provide small amounts of meso-zeaxanthin, achieving optimal levels through diet alone is challenging. For this reason, a lutein, zeaxanthin, and meso-zeaxanthin supplement can be essential to support eye health effectively.
Lutein and zeaxanthin
- Leafy greens: Kale, spinach, and other leafy greens are known for their high lutein and zeaxanthin content.
- Egg yolks: Eggs offer these carotenoids in a highly bioavailable form, making them easily absorbable.
- Yellow and orange vegetables: Sweetcorn, peppers, and pumpkin contain lutein and zeaxanthin.
Meso-zeaxanthin
- Fish and seafood: Meso-zeaxanthin is available in small amounts in the skin of certain fish and crustaceans.
- Supplementation: Because of its limited dietary availability, meso-zeaxanthin is often included in targeted eye supplements.
Benefits of lutein, zeaxanthin, and meso-zeaxanthin for eye health
Research has shown that lutein, zeaxanthin, and meso-zeaxanthin can support eye health in several critical ways. A primary benefit of these carotenoids is their ability to increase macular pigment optical density (MPOD), which protects the retina by filtering harmful blue light and reducing oxidative stress.
Reducing risk of age-related macular degeneration (AMD)
According to the Age-Related Eye Disease Study 2 (AREDS2), funded by the US National Eye Institute, supplements containing lutein and zeaxanthin reduced the risk of AMD progression by 25% among participants with intermediate to advanced AMD.
Given that AMD is the leading cause of severe vision loss in adults over 50, this is a valuable finding for those considering the best lutein zeaxanthin and meso-zeaxanthin supplements as part of their daily routine.
Related read: What Is The AREDS2 Study?
Supporting vision clarity and contrast sensitivity
Regular intake of these carotenoids has also been shown to improve contrast sensitivity, making it easier to distinguish objects against varying backgrounds. This effect is beneficial for night vision, especially when driving or navigating low-light environments.
Combating blue light exposure
In our screen-driven society, we’re more exposed to high-energy blue light than ever before. Blue light penetrates deep into the eye and may cause cumulative damage over time.
Lutein, zeaxanthin, and meso-zeaxanthin act as natural blue light filters, absorbing potentially harmful rays and reducing strain and fatigue. For people using screens daily, considering a lutein zeaxanthin and meso-zeaxanthin supplement might be a proactive step to mitigate eye strain.
Why consider lutein, zeaxanthin, and meso-zeaxanthin supplements?
Achieving adequate intake through diet alone can be difficult. Therefore, many opt to use supplements to ensure they receive these nutrients consistently.
Benefits of supplementing
- Convenience: Supplements offer an accessible way to obtain these carotenoids without needing to meticulously plan meals around specific foods.
- Enhanced bioavailability: Quality supplements are formulated for optimal absorption, maximising the beneficial impact on eye health.
- Consistency: With a supplement, you can track and maintain your intake levels more accurately, ensuring your eyes receive consistent support.
Selecting the best lutein, zeaxanthin, and meso-zeaxanthin supplement
Choosing the best lutein zeaxanthin and meso-zeaxanthin supplement can feel overwhelming, with numerous options on the market. Here are some considerations to help narrow your choice.
- Clinically studied formulas: Look for supplements with dosages aligned with those used in clinical studies, such as AREDS2.
- Balanced ratios: Choose products that offer an optimal balance of lutein, zeaxanthin, and meso-zeaxanthin.
- Optometrist-approved: Opting for supplements recommended by eye care professionals adds a layer of reassurance.
Complete our FREE macular degeneration quiz!
Learn more about macular degeneration and receive expert supplement advice in under a minute.
Take the quiz!
How much should you take?
In the AREDS2 study, the recommended dosages were 10 mg of lutein and 2 mg of zeaxanthin daily. While meso-zeaxanthin wasn’t included in the study, many UK-based supplements combine these three carotenoids in similar ratios for optimal results. Be sure to follow the dosage instructions on your supplement, or consult your healthcare provider for guidance.
Are there any side effects?
Lutein, zeaxanthin, and meso-zeaxanthin are generally considered safe for most individuals. The European Food Safety Authority (EFSA) has established an acceptable daily intake (ADI) for lutein at 1 mg per kilogram of body weight, indicating its safety at typical consumption levels.
However, as with any supplement, it’s prudent to consult with a healthcare provider before starting a new regimen, especially if you’re taking other medications. Some individuals may experience mild digestive issues when consuming high doses, but such occurrences are rare.
Introducing Eyesight Plus
To support those interested in proactive eye care, Eyesight Plus is formulated with key ingredients for vision protection and support. Eyesight Plus combines lutein and zeaxanthin with additional antioxidants and nutrients shown to support eye health.
Together, these ingredients provide a convenient, easy-to-take supplement that may help reduce the risk of age-related eye issues and support visual clarity. By taking Eyesight Plus regularly, you can add a layer of protection for your eyesight, especially if you’re at risk of conditions like AMD or spend considerable time exposed to screens.
