The increasing use of digital devices and electronic products, an aging population, and longer life expectancy. Visual impairments such as blurred vision, myopia, eye fatigue, and age-related eye diseases have become a major global health issue. The prevalence of blindness in China is approximately 0.5-0.6%, and the prevalence of low vision is approximately 1.5-2%. In 2020, the national myopia rate among children and adolescents reached 52.7%.
Numerous scientific studies have found that good nutrition has an important impact on vision health. In particular, lutein and zeaxanthin, as components of the macula of the retina, play a vital role in visual function. The “Dietary Reference Intake of Nutrients for Chinese Residents (2023 Edition)” recommends that the specific recommended value (SPL) of lutein for Chinese adults to improve visual function and prevent cardiovascular disease is 10mg/d. In order to better provide scientific factual basis for vision health-related industries and market education, and promote the research and development innovation and scientific application of lutein and zeaxanthin,
This blog will delves deep into the science behind lutein and zeaxanthin supplements. A powerful guide for its benefits and work.
What are lutein and zeaxanthin?
Lutein
Lutein is an oxygen-containing carotenoid found widely in vegetables, flowers, and fruits. It is a derivative of alpha-carotene and cannot be synthesized by the human body, requiring dietary intake. Lutein is a key pigment in the macula of the human retina and an antioxidant that scavenges free radicals, reduces damage caused by oxidative stress, and acts as a filter to protect the eyes from blue light.
Zeaxanthin
Lutein and zeaxanthin have similar structures and are closely related to vitamin A. Zeaxanthin, along with lutein, is naturally present in the macula and retina of our eyes. It’s well known that harmful components of sunlight and free radicals can damage eye tissue. Zeaxanthin acts like a loyal shield, effectively blocking these harmful effects and preventing oxidation. Numerous studies have shown that supplements containing lutein and zeaxanthin can significantly improve vision in patients with age-related macular degeneration and cataracts.
How lutein and zeaxanthin work？
Lutein and zeaxanthin have protective effects on the eyes and brain. Researchers are still investigating why this happens, but they believe it has to do with their unique biological structure.
Lutein is able to penetrate the membranes of fatty brain cells, traveling between the cell’s external and internal environments. 3 This stabilizes the cell structure and prevents oxidative stress both inside and outside the cell.
What’s particularly interesting is that the brain seems to automatically concentrate lutein in areas where brain cell membranes are most vulnerable, where important polyunsaturated fatty acids reside. Once there, lutein/zeaxanthin provides neurologically important fats that protect against oxidation and physical stress.
Lutein and zeaxanthin supplements key benefits
Helps protect against blue light damage
Blue light is the light wave that is most damaging to the retina among visible light. Cumulative exposure to blue light may cause short-term and long-term effects such as blurred vision, visual fatigue, retinal damage, decreased vision and age-related eye diseases.
The White Paper points out that lutein and zeaxanthin, important nutrients in the macula of the retina, have the ability to protect against blue light damage. Lutein absorbs short-wave blue light, while zeaxanthin absorbs long-wave blue light. They are also the only two carotenoids that can reach the retina through dietary intake. They account for 80%-90% of the total carotenoids in the human eye. In addition, they are also the main components of carotenoids in the brain. Both are indispensable. The human body cannot synthesize lutein and zeaxanthin on its own. It must be obtained from food or other related sources.
Relieve children’s visual fatigue
The effects of lutein and zeaxanthin on the development of visual and cognitive function in children have been preliminarily verified in small-sample randomized controlled trials. The White Paper cites a randomized, double-blind, placebo-controlled study of lutein and zeaxanthin supplementation in children: “In a study of the effectiveness and safety of lutein and zeaxanthin supplementation in children aged 5-12 years, daily supplementation with 10mg of lutein and 2mg of zeaxanthin significantly increased MPOD and alleviated symptoms of visual fatigue after 6 months of intervention.”
Improved visual performance in adults
The white paper points out: “In 2021, Wilson et al. summarized the results of 46 randomized controlled trials of healthy adults supplementing with lutein and zeaxanthin through diet and supplements, and further evaluated their effective dose for improving MPOD levels. The study found that a total intervention of lutein and zeaxanthin of 10 mg/d for three months or more can significantly improve MPOD.” MPOD is the abbreviation for macular pigment optical density, which reflects the level of macular pigment. The higher the MPOD, the better the blue light filtering ability and stronger antioxidant protection.
Reduce the risk of macular degeneration and cataracts
Visual impairments associated with aging have become a global public health and vision health issue. A long-term, prospective, randomized, controlled study conducted by the National Eye Institute of the National Institutes of Health at 82 medical centers across the United States enrolled 4,203 participants with moderate age-related macular degeneration (AMD). The study, known as the AREDS2 study, is the largest clinical study of lutein and zeaxanthin in the world to date.
Based on a systematic introduction to the intake sources, physical and chemical properties, physiological metabolism and functions of lutein and zeaxanthin, the White Paper comprehensively sorts out the latest scientific research progress related to their visual function. It can provide an evidence-based basis and guidance for maintaining eye health throughout the life cycle, provide support for public health and regulatory management, and promote the innovative development of related food industries and the improvement of the health level of the whole people.
Lutein and zeaxanthin promote cerebral blood flow
In the study, a group of older adults (average age 72) took either a placebo or a pill containing lutein (10 mg) plus zeaxanthin (2 mg) daily for one year.
The researchers used an advanced imaging technique called functional magnetic resonance imaging to observe brain activity in real time while the subjects performed various tasks involving learning and recall.
This technology provides researchers with the unique opportunity to observe brain regions “light up” during cognitive tasks in a way that highlights blood flow in each brain region – a measure that indicates how hard the brain is working on the task at hand.
Food sources vs. supplements: Which is better?
Main sources of lutein: dark green leafy vegetables (spinach, kale, collard greens, broccoli, lettuce), corn, pumpkin, peas, egg yolks
Main sources of zeaxanthin: Corn, orange peppers, goji berries, egg yolks, and certain citrus fruits. Egg yolks and goji berries are good sources of both.
Compared to food sources, supplements are suitable for those who do not normally get enough lutein.
Who needs to take lutein and zeaxanthin supplements?
People who use electronic devices for a long time
Because electronic devices emit strong blue light, which can damage the retina, lutein and zeaxanthin can effectively filter blue light to protect the eyes.
middle-aged and elderly people
Eye aging begins at age 30, and symptoms begin to appear between the ages of 40 and 50. 79% of seniors are at risk of developing cataracts and other eye diseases. Lutein supplementation can help slow down eye aging.
Diabetic patients
Many diabetic patients will develop eye complications caused by diabetes, which can affect various structures of the eye, including fluctuating refractive error, cataracts, glaucoma, uveitis, ocular neuropathy and diabetic retinopathy. The most prominent eye disease is diabetic retinopathy.
Lutein and other eye-friendly nutrients should be supplemented in time to protect the eyes and prevent eye diseases.
How to choose a high-quality lutein and zeaxanthin supplements? – Buying guide
The R&D background
The product’s R&D background and brand strength are the cornerstones for eliminating consumers’ concerns and increasing their sense of security and trust.
Scientific research, clinical
The ingredients extracted by patented technology are more effective, the scientific research projects are more professional, and the products with clinically verified effects are more authoritative.
Lutein content and purity
The Chinese Dietary Guidelines recommend a daily lutein supplement of around 10 mg. The higher the purity of the lutein, the better the effect.
Product formula
Complex formula, synergistic effect, scientific rigor; research shows that lutein and anthocyanins are the golden pair for eye protection, while α-linolenic acid in flaxseed oil can greatly improve bioavailability.
Market reputation
Products that have been popular in the sales conference market for 10 years and dare to be tried and experienced are definitely more worthy of consumers’ trust.
FAQ
Lutein is extremely safe and has been designated as a “GRAS” (Generally Recognized as Safe) substance by the U.S. Food and Drug Administration (FDA). It is safe when taken appropriately and according to standards. However, excessive intake may cause adverse reactions.
It may cause temporary yellowing of the skin and some digestive discomfort. Rarely, some people may experience nausea and bloating.
For healthy people with a balanced diet, lutein intake is sufficient and no additional supplementation is needed. People who have long-term insufficient intake of vegetables and fruits or poor absorption, especially the elderly, may consider taking a lutein supplement of 10 mg per day.
Conclusion
Therefore, research suggests that lutein and zeaxanthin supplements may be beneficial for eye health. However, supplements are merely health supplements and cannot cure diseases. Therefore, if you have an eye condition, you should consult a doctor and not blindly take them. When choosing lutein and zeaxanthin supplements, it’s important to choose a reputable brand and carefully read the ingredient list.
