Zeaxanthin for Vision

Zeaxanthin protects the eyes from age-related disorders and may enhance visual performance in healthy eyes.

• Warding off eye disorders. Zeaxanthin may reduce the risk of macular degeneration and cataracts, and improve vision in people with these conditions.
• Enhancing vision. Zeaxanthin supplementation may improve vision in healthy eyes, particularly in low-light conditions.

Overview

Zeaxanthin is a yellow carotenoid found in many different plants, including common vegetables and fruits such as bell peppers, corn, kale, and peas. Similar to lutein, zeaxanthin naturally settles in the eye and plays a critical role in healthy vision.

Zeaxanthin and lutein are most heavily concentrated in the macula – a yellow spot found in the center of the eye’s retina that enables sharp central vision. Here, they make up the macular pigment (MP) that helps protect the eyes from damage by acting as a sort of “internal sunglasses.”

Clinical researchers have been increasingly recognizing the importance of zeaxanthin and lutein to eye health, so much so that they are now considered critical to fighting common eye conditions such as age-related macular degeneration (AMD) and cataracts.

And far from just protecting eyes from disorders, these two carotenoids are also emerging as a way to enhance visual performance in healthy eyes. ¹

Where do we get zeaxanthin?

Zeaxanthin is usually found alongside lutein in a variety of plant foods, most notably leafy greens and colorful fruits and vegetables:

How Zeaxanthin Might Help With Vision

Alongside lutein, zeaxanthin is a major constituent of macular pigment found in the eye’s retina. These carotenoids help safeguard vision through:

Protecting the eyes from blue light

Blue light contains a high amount of energy that can cause damage to the eye’s delicate tissues. Zeaxanthin and lutein act as a sort of “internal sunglasses” that help filter out this light. ²

Antioxidant activity

Zeaxanthin’s second major role in the eye is to act as an antioxidant. This is critically important for eye health because oxidative and photo-oxidative damage plays a central role in eye disorders such as age-related macular degeneration.  ³

Zeaxanthin’s Vision Enhancement Benefits

The major research-backed benefit of zexanthin (in combination with lutein) is reduced risk and progression of age-related macular degeneration (AMD) and cataracts – the two most common eye disorders in adults over 50 – as well as enhanced vision in people with these conditions. ⁵

In addition, there is some early evidence that zeaxanthin and lutein can enhance vision in healthy eyes, particularly in low light conditions such as night driving. ⁶

Research

Human Research

Clinical and observational studies indicate that zeaxanthin supplementation and increased macular pigment levels can:

• Reduce the risk of age-related macular degeneration (AMD) and cataract development and progression, and improve visual function in people with AMD
• Enhance vision performance in healthy eyes, particularly in low light conditions such as driving at night

Lutein and zeaxanthin (10 mg) may improve early AMD

This randomized, double-blind, placebo-controlled study examined the effects of lutein and zeaxanthin supplementation in 108 people with early AMD. They were given lutein (10 or 20 mg), lutein plus zeaxanthin (10 mg each) or placebo, daily for 48 weeks. All supplemented groups experienced an increase of MPOD and improvement of retinal abnormalities.

• The researchers concluded that “Early functional abnormalities of the central retina in the early AMD patients could be improved by lutein and zeaxanthin supplementation.”⁷

Zeaxanthin and lutein supplementation (10 mg) may improve vision in low light conditions

This double-blind, placebo-controlled study examined the effects of lutein and zeaxanthin supplementation on vision performance in 34 healthy adults. They were given lutein (10 mg), zeaxanthin (10 mg), a combination of the two, or placebo daily for 6 months, and  their vision was tested afterwards. The study found that the 3 supplemented groups showed a trend towards decreased amount of light scatter in the eye and contrast sensitivity, which is particularly useful for vision in low light conditions.

• The researchers concluded that “supplementation with L or Z increases MPOD…supplementation can improve CATs at high mesopic levels and hence visual performance at low illumination.”⁸

Lutein and zeaxanthin may decrease risk of cataracts severe enough to need extraction

This cohort study examined the link between carotenoid intake and cataract extraction. A total of 36644 men aged 45-75 were studied over 8 years of follow-up, revealing that only those who had higher intakes of lutein and zeaxanthin had a lower risk of having cataracts that were bad enough to require extraction. More specifically, men who had the highest intakes of these carotenoids had a 19% lower risk relative to men with the lowest intake.

• The researchers concluded that “Lutein and zeaxanthin may decrease the risk of cataracts severe enough to require extraction, although this relation appears modest in magnitude.”⁹

Zeaxanthin may reduce risk of developing AMD

This observational study explored the link between lutein and zeaxanthin levels and AMD. A total of 380 adults aged 66 – 75 were examined for signs of AMD and tested to record their blood lutein and zeaxanthin levels. The researchers discovered that risk of AMD was notably higher in people with lower zeaxanthin levels.

• The researchers concluded that “…zeaxanthin may protect against age-related macular degeneration.”¹⁰

Lutein and zeaxanthin supplementation seems to improve vision in people with AMD

This review examined the results of studies on lutein and zeaxanthin supplementation to determine their effects on visual function in people with AMD. After analyzing a total of 8 randomized, placebo-controlled trials involving 1176 patients, the researchers found that supplementation with both carotenoids increased MPOD and was associated with  improvements in contrast sensitivity and visual acuity.

• The researchers concluded that “Lutein and zeaxanthin supplementation is a safe strategy for improving visual performance of AMD patients.“¹¹

Higher lutein and zeaxanthin consumption seems to reduce risk of intermediate AMD in women

This observational study examined the link between lutein and zeaxanthin intake and intermediate AMD in women (aged 50 – 79). It was discovered that higher intake of these carotenoids was linked to significantly lower risk of developing intermediate AMD in women younger than 75.

• The researchers concluded that “Diets rich in lutein plus zeaxanthin may protect against intermediate AMD in healthy women younger than 75 years.” ¹²

Dosage for Vision

• Successful research studies most commonly use 10 mg doses of zeaxanthin and lutein
• Most zeaxanthin supplements come in 4 mg – 10 mg capsule doses alongside 10 mg of lutein
• Zeaxanthin and lutein supplementation is a long-term commitment, considering that most studies require 6-12 months for notable results
• Like other carotenoids zeaxanthin is fat-soluble, meaning that its absorption may be improved when taken with fat-containing foods

Available Forms

• Most supplements are sold as softgels of marigold flower extract because it contains both lutein and zeaxanthin
• Zeaxanthin can also be sourced from paprika extract, especially when sold without lutein