Carotenoids for Eye Health

Sunlight contains blue light that is the same light that is emitted from computer/phone screens and LED lighting.¹

Excessive exposure to blue light can induce oxidative changes to our eye’s retinal cells,^2-4 particularly the macula.²

Blue light-induced retinal dysfunction may include the loss of photoreceptors and retinal pigment epithelium cells.^1,2,4 These components convert light into the neural signals necessary for vision.^2,5

Degeneration and loss of retinal pigment epithelium cells underlie age-related macular degeneration, a leading cause of irreversible vision loss and blindness.⁶

Scientists have identified two carotenoid pigments, lutein and zeaxanthin, that accumulate in the human retina and serve as a filter against blue light.^7,8

In a clinical trial, oral intake of macular carotenoids boosted their levels in the retina, and improved recovery time after bright light exposure.⁹

Many readers of this magazine have been taking combination carotenoid supplements that include lutein and zeaxanthin for decades.

Researchers have now combined these ingredients in a flavored chew for convenience. Optimizing the intake of these carotenoids may help support aspects of retinal health.^9,10

A Macular Filter

The human body cannot make lutein and zeaxanthin.⁸ Lutein and zeaxanthin are primarily found in dark leafy greens.¹¹

Lutein is also present in modest amounts in some orange- and yellow-colored vegetables, yellow corn products, and egg yolks, while goji berries are a particularly rich source of zeaxanthin.⁸

Taken orally, lutein and zeaxanthin accumulate in the macula (the part of the retina where the highest density of photoreceptors is located).

These carotenoid pigments have been reported to absorb 40-90% of blue light, reducing oxidative stress in the retina.⁷

Macular pigment optical density measures the level of carotenoids in the macula and is an important indicator linked to diseases like age-related macular degeneration.¹²

Macular pigment filters blue light in a dose-dependent manner. Higher macular pigment optical density is associated with greater blue light absorption and may help reduce oxidative stress in the retina.^13,14

In a prospective study spanning over 20 years and including more than 100,000 adults aged 50 and older, those in the highest quintile of plasma lutein and zeaxanthin dietary intake had an approximately 41% lower risk of advanced macular degeneration compared to those in the lowest quintile.¹⁰

Better Vision

Lutein and zeaxanthin may also help improve vision, including how well the eyes handle challenging lighting conditions.

In a clinical study, healthy young adults took 10 mg of lutein and 2 mg of zeaxanthin or a placebo daily for 12 months.⁹

Baseline results confirmed that higher macular pigment optical density was strongly associated with better visual performance, including glare tolerance (the ability to see well when exposed to intense light) and the time required to recover from bright light exposure also known as photostress.

After one year, the placebo group had no significant changes. The treatment group showed improvements, including:

• better glare tolerance,
• faster visual recovery after bright light exposure, and a
• substantial rise in macular pigment.

A meta-analysis of 22 human studies also showed a clear link between higher macular pigment optical density and improved visual function, including reduced glare disability, faster photostress recovery, and better contrast sensitivity (the ability to distinguish luminance differences between an object and its background).¹⁵

Protective Mechanisms

Lutein and zeaxanthin support retinal defense through multiple mechanisms. Preclinical research shows that they work by:

• Actively decreasing cellular senescence (when cells become old and dysfunctional) and protecting DNA from damage caused by blue light exposure,¹⁶
• Activating the Nrf2 pathway, a cellular mechanism that defends against oxidative stress within the retina, and stimulating the expression of specific genes responsible for antioxidant defenses and DNA protection,^17-19 and
• Decreasing the secretion of pro-inflammatory cytokines¹⁶ and inhibiting abnormal blood vessel growth²⁰ associated with age-related macular degeneration.

Together, these actions may help support retinal health.

Oral formulations, including softgel caps and chewables, make it easy for adults of all ages to maintain carotenoid intake to support eye health.

Summary

Exposure to blue light from the sun, digital screens, and LED lighting may contribute to visual strain and glare sensitivity.

Taken orally, the carotenoids lutein and zeaxanthin accumulate in the retina, where they help filter blue light and may help reduce oxidative damage.

Higher retinal levels of these carotenoids are associated with better visual performance and are being studied for their potential role in protection against macular degeneration.

In a clinical study, daily lutein and zeaxanthin supplementation improved measures of visual performance under challenging lighting conditions.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

References

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