Boost Your Vision And Your Brain: The Surprising Benefits of Eye Vitamins with Lutein and Zeaxanthin

In an age where we're constantly bombarding our eyes with blue light from screens and watching our memory skills fade with each passing year, two nutrients might just be the unsung heroes we've been searching for.

That's right, imagine if two simple nutrients could protect your eyesight and sharpen your memory. Lutein and zeaxanthin, powerful antioxidants found in green vegetables and egg yolks, have been shown to do just that.

These powerful antioxidant carotenoid nutrients don’t just enhance vision—they’re concentrated in both the eye and the brain, where they play a vital role in supporting cognitive health. From filtering harmful blue light to promoting faster reaction times, lutein and zeaxanthin provide protection and improve functionality for your eyes and mind alike. Learn how these nutrients work and why they could be the key to maintaining a sharp mind and clear vision as you age.

Key Takeaways

• Lutein and zeaxanthin are two carotenoids that enhance both eye and brain health, protecting vision and supporting cognitive function.
• These nutrients help filter out blue light, reducing eye strain and preventing cellular damage. In addition to supporting visual clarity, these compounds can improve memory, focus, and overall cognitive health.
• You can consume lutein zeaxanthin from leafy green foods like spinach and kale, and bright yellow and orange vegetables such as bell peppers. You can also supplement with them.

Understanding Eye Health and Vision Loss

Eye health is easy to take for granted... so long as you have it. It's crucial for maintaining clear vision and preventing eye diseases. And your quality of life depends heavily on it.

But like so many other things in your body, it has specific requirements for optimal health that simply can't be met with a standard Western diet and its woefully deficient nutrient profile. Studies show that you can support your vision with a healthy diet rich in essential nutrients, especially lutein and zeaxanthin.

Age-related macular degeneration (AMD) is a leading cause of vision loss in adults over 50 years old. Macular degeneration affects about 1 in 10 Americans. AMD is the leading cause of permanent blindness in the industrialized world, affecting about 170 million people worldwide. Symptoms can include wavy lines or blurry central vision.

Regular eye exams can help you and your physician find vision problems like AMD early. Eating the right nutrients, including vision-supporting herbs like saffron, is also important for your overall eye health.

Some studies have also shown the success of diets like the Mediterranean Diet on preserving vision in people at risk for AMD.

The Importance of Lutein and Zeaxanthin

A large body of evidence suggests that a diet rich in antioxidants and anti-inflammatory compounds promotes health in general, as well as vision health.

Lutein and zeaxanthin are powerful antioxidants with profound health benefits. Lutein is a xanthophyll carotenoid -- a carotenoid with 2 oxygen molecules within its structure. Zeaxanthin is another xanthophyll your eyes need, although lutein is the main carotenoid in the human macula. Carotenoids give fruits and vegetables their yellow or reddish color. Your body can't make carotenoids, so you must get them from your diet. Intake of rich sources of carotenoids is one of the best ways to support your vision health and reduce eye strain.

Both compounds are macular pigments. Lutein has massive presence in the macula of the eye. Carotenoids accumulate in the retina and other parts of the eye. They serve multiple purposes -- one of which is to filter out the harmful blue light of screens, and electromagnetic and UV radiation, which can inflict significant damage. Carotenoids absorb excess light energy to protect the photoreceptors in your eyes from short term eye strain and long term harm.

Carotenoids are also found abundantly in the brain.

Benefits of Lutein and Zeaxanthin Supplements

Let's face it. Probably none of us eats a perfect diet, filled with all the nutrients we need for every part of our body every day. And when you consider the impact sharp vision has on your daily life for reading, driving, and so much more, it makes sense to do everything possible to protect your sight.

Taking a supplement with lutein zeaxanthin can help fill nutritional gaps in your diet.

Supports Eye Health for Stronger, Clearer Vision

Lutein zeaxanthin supplements support eye health and vision, reducing the risk of eye diseases.

High-quality eye supplements provide a concentrated dose, ensuring you get enough of these critical nutrients. What's more, they've been shown to have health benefits beyond vision health, including reducing inflammation and protecting your brain.

Distribution in the Eye

Dietary lutein and zeaxanthin are highly concentrated in the human visual systems -- the eye and brain -- at rates about 1,000 times greater than are found elsewhere in the body. They comprise 80% to 90% of the carotenoids in the human eyes and are the exclusive carotenoids in the neural retina and lens. [1,2] They are also the principle carotenoids in the macular region of the retina. [5]

Improves Visual Performance

Carotenoids block harmful blue light from entering the retina, reducing eye strain and improving visual performance. Lutein zeaxanthin support eye health in several ways, and not all of them are actually evaluated in an eye exam.

Take for example, contrast sensitivity, which is the ability to distinguish between an object and its background. When mild it may be no big deal. But it can also progress to a point where it's dangerous, such as when you're driving at night, or in rainy or foggy conditions with lots of glare. Or potentially stepping off an unmarked curb. You might notice that it's hard to locate a black object on a black countertop in dim light.

Researchers showed that lutein and zeaxanthin supplements led to improvements in visual acuity and contrast sensitivity. However, other studies failed to confirm those benefits. These differences might be explained by differing lengths of study, amounts of the active ingredients, and differences in patient population. [6]

One study showed that after one year of supplementation with 20 mg of lutein, both glare sensitivity and contrast sensitivity improved. [6]

The Role of Macular Pigment

Macular pigment also has a structural role in vision, due to its properties as a blue light filter and as a strong antioxidant, both of which support vision in the presence of potentially damaging light. Macular pigment density can be measured non-invasively, and is considered a key visual outcome.

A 2016 study showed that all supplemented groups showed improvements in macular pigment at 12 weeks. [6]

A study called the Night Vision and Carotenoids (NVC) study in 2021 looked at healthy volunteers with self-reported nighttime driving challenges. It showed that 6 months of carotenoid supplementation improved macular pigment density -- which led to improvements in contrast sensitivity, reductions in glare sensitivity, useful field of vision reaction times, and composite crash risk scores. [7]

Numerous studies have shown visual benefits from augmenting macular pigment density in all populations. [7]

The Lutein Antioxidant Supplementation Trial (LAST) showed that lutein enhanced macular pigment density, and also improved visual acuity and contrast sensitivity. [8]

Protects Brain and Memory Health for Sharper Memory and Focus

Studies show that lutein is also the predominant carotenoid in brain tissues, and that its action is associated with cognitive function in adults. [3,4]

In centenarians, higher circulating lutein levels were linked with better cognitive performance. Similar results were found in other older populations. [6]

Lutein and zeaxanthin have been shown to be powerful antioxidants with the ability to quench singlet oxygen and scavenge free radicals. And helpfully, lutein zeaxanathin cross the blood-brain barrier. They mainly exist in the frontal and visual brain areas, and the hippocampus. The amounts in the prefrontal cortex is higher than in other areas of the brain.

As an anti-inflammatory, lutein increases production of brain-derived neurotrophic factor (BDNF) in the brain, which in turn facilitates neural plasticity. BDNF promotes neuron survival and growth. It serves as a neurotransmitter modulator, and promotes neuron plasticity, which is essential for learning and memory.

Memory and Learning

Lutein helps improve memory and other measures of cognitive function, including spatial memory and reasoning ability. Spatial memory is the ability to remember the locations of objects and landmarks so you can return to them. Reasoning ability allows you to understand and assess complex topics based on previous knowledge.

Two studies show a link between macular pigment density and prospective memory, which is remembering to perform a planned action, such as remembering an appointment or to pay bills. [6]

Another study showed that dietary factors linked with lutein intake may slow down age-related cognitive decline. [6]

Lutein zeaxanthin also support fast visual processing speed, which is especially important in athletics (how fast and at what angle is that ball racing toward you?), and in driving. It also supports visual motor reaction time.

These studies suggest that lutein zeaxanthin supplementation may support memory and learning as you age. [9]

Executive Function

Carotenoids also support executive functions such as decision-making, multi-tasking and mental flexibility.

Neuroprotective Effects

Lutein's ability to cross the blood brain barrier helps protect the brain from oxidative stress and aids neuro protection. Thus it plays a pivotal role in mitigating age-related cognitive decline.

Multiple studies showed that 10 mg lutein for 12 months improved gray matter volume in the brain, especially the prefrontal cortex, as well as improving functional connectivity in resting-state networks. [11]

Older adults with higher lutein levels were also shown to have higher white matter integrity than their counterparts. [11]

Gray matter is where information processing occurs -- sensation, perception, voluntary movement, learning, speech and cognition. It is what gives humans their unique ability to think and reason.

White matter facilitates communication between various gray areas, and between gray areas and the rest of the body.

How Do These Nutrients Work?

Actions in the Brain

Several studies show that lutein and zeaxanthin intake supports brain activity and structures and cross the blood-brain barrier.

Lutein mainly exists in the frontal cortex, visual cortex, and hippocampus, where its presence is much higher than in other brain regions.

Lutein's anti-inflammatory properties increase production of BDNF in the brain, which facilitates neural plasticity and supports learning and memory. Higher levels of BDNF are linked with better cognitive function and short- and long-term memory.

Lutein promotes nuclear factor erythroid 2–related factor 2 (Nrf2) activation -- which helps reduce oxidative stress and enhance detoxification. [10]

The Irish longitudinal study showed the relationship between lutein and improved cognitive function in healthy older adults. [9]

Nootropics may support the brain in building new neural cells... in other words, neurogenesis. With that in mind, lutein and zeaxanthin supplements may be considered nootropics.

Actions in the Eyes

Blue light can be quite detrimental for your eyes -- especially the widespread use of computer and TV screens for many hours per day. Lutein and zeaxanthin help filter out blue light to protect your eyes... in addition to their antioxidant and anti-inflammatory effects.

Choosing the Right Eye Supplement

Look for eye supplements that contain both lutein and zeaxanthin.

An eye supplement may also contain vitamins C and E, and/or omega-3 fatty acids. Fats help improve bioavailability, so consume your supplement with healthy fat.

Smokers should avoid a supplement with beta-carotene.

Choose supplements that are free from allergens, artificial ingredients, GMOs, and fillers and additives such as magnesium stearate or titanium dioxide. And organic is a plus.

Food Sources of Lutein Zeaxanthin -- Eating for Your Eyes

You can get lutein and zeaxanthin from food. However, dietary intakes of these compounds is consistently below recommended levels. Refocus (pun intended) on eating whole foods rich in carotenoids including:

• Leafy greens (kale, spinach, lettuce, broccoli) -- rich in lutein.
• Bright orange and yellow vegetables like bell peppers, carrots, sweet potatoes -- high in zeaxanthin.
• Marigold flower extract -- a rich source of lutein and zeaxanthin.
• Egg yolks.
• Avocado.
• Sea buckthorn.

Carotenoids are insoluble in water, so they should be consumed with a bit of healthy fat to promote absorption. And it's important to note that choosing organic produce can dramatically increase the levels of nutrients like lutein that your body can absorb from your food.

Summary

Lutein and zeaxanthin are essential nutrients critical for eye health and sharp vision. Even better, they promote brain health and a sharper and more focused memory.

You can get lutein and zeaxanthin from food, but they're not part of the standard American diet. Hardly anyone consumes enough vegetables... and eggs (particularly egg yolks) have been vilified for years. Meaning, it's probably a good idea to supplement to support your eye and brain health.

Of course, it goes without saying that exercise, adequate sleep, and stress reduction are also critical.

Frequently Asked Questions

Do lutein and zeaxanthin really work?

Studies show that lutein and zeaxanthin effectively support vision health and brain health.

Can lutein improve eyesight?

Lutein zeaxanthin are the main constituents of macular pigment, which is often used as a measure of vision health. Studies show that many people see vision improvements after increasing their intake of lutein and their density of macular pigment.

How long does it take lutein and zeaxanthin to work?

This varies by individual. Because they filter blue light and UV light, you may see a quick reduction in eye strain from screens and outdoor activities.

Do blueberries contain lutein and zeaxanthin?

Blueberries aren't a top source of lutein zeaxanthin. Focus instead on kale, spinach, and yellow/orange veggies such as bell peppers and winter squash.