Lutein & Zeaxanthin Promote Skin Health, Vision Longevity & More*

There's no doubt that digital devices have their perks. They enable us to work, provide entertainment, and help us connect with others, as proven by increased screen time during the pandemic. The only catch? This constant screen use strains our eyes and exposes us to blue light, potentially paving the way for screen fatigue and eye dryness.

Carotenoids are sorted into two categories: xanthophylls and carotenes. The main difference lies within their molecular structure; xanthophylls contain oxygen, while carotenes do not.

Both types of carotenoids are potent antioxidants, meaning they help combat oxidative stress by neutralizing free radicals.* Thus, carotenoids, in general, can play a major role in protecting and supporting several organs, including the skin, heart, and—most notably—the eyes.*

Specifically, lutein and zeaxanthin (which are both xanthophylls) are critical for eye health.* So much so that, according to Yuna Rapoport, M.D., MPH, an ophthalmologist at Manhattan Eye, both nutrients are more highly concentrated in the eyes than the rest of the body. 

To put things into perspective, there are about 1,000 times more lutein and zeaxanthin1 in the eyes compared to other tissues. Rapoport adds that the carotenoids are mainly found in the macula, which is located in the back of the eyeball, in the center of the retina (the tissue that helps you see clearly).

As powerful antioxidants, lutein and zeaxanthin can neutralize free radicals, thereby shielding cells and organs from oxidative stress.* 

In fact, according to a 2020 article2 in the journal Molecules, lutein and zeaxanthin are able to place themselves across the cell membrane. Here, they offer protection from free radicals by helping maintain the structural integrity of said membranes.* 

If lutein and zeaxanthin had a claim to fame, eye health would be it. This is thanks to the antioxidant properties of both compounds, which are key for healthy peepers (and whole-body cellular health, for that matter).* 

Case in point: The visual system (the parts of the central nervous system that aid our ability to see) is highly active—i.e., it consumes energy very quickly. This high demand for energy makes the eyes susceptible to oxidative stress that results from prolonged screen time, air temperature, pollutants, and light, including blue light. 

However, according to holistic optometrist and co-founder of Natural Eye Care Marc Grossman, O.D., LAC, lutein and zeaxanthin accumulate in the macula, which is why they're known as macular pigments3. As macular pigments, lutein and zeaxanthin scavenge free radicals and filter blue light, acting as "internal sunglasses" to protect the eyes and bolster visual functioning.* 

As it turns out, lutein and zeaxanthin can have a place in your beauty supplement regimen as well. According to a 2020 article2 in the journal Molecules, lutein and zeaxanthin are also found in the skin, where they deliver photoprotection from ultraviolet light.* This is due to—you guessed it—the free-radical-neutralizing actions of both nutrients, explains Maddie Pasquariello, M.S., RDN. 

Additionally, in a 2016 randomized controlled trial6 published by Clinical, Cosmetic and Investigational Dermatology, oral supplementation of lutein and zeaxanthin were clinically shown to improve skin tone and complexion.*

Lutein and zeaxanthin benefits extend to the heart, too. For starters, according to a 2015 review from Food & Nutrition Research, as antioxidants, they help protect against the oxidation7 of LDL ("bad") cholesterol and promote optimal function of the blood vessels and heart.*

When it comes to food sources of lutein and zeaxanthin, you have plenty of options to choose from. 

The richest sources are leafy greens—think kale, spinach, and collards, says Grossman. (Green smoothie, anyone?) Other excellent food sources include green peas, avocados, and orange peppers.

Lutein and zeaxanthin are also present in some animal products, such as egg yolks (in case you needed another reason to make a hearty frittata or quiche). Even wheat contains lutein and zeaxanthin, offering another benefit of eating whole wheat products (given you're not following a gluten-free diet, of course).

Both lutein and zeaxanthin are more bioavailable1 in animal foods due to the presence of fat—since, again, carotenoids are fat-soluble, meaning they're best absorbed when paired with a source of fat.

Now, though it can be challenging, it is possible to obtain adequate levels of lutein and zeaxanthin through food. According to Rapoport, the key is to eat plenty of veggies—especially leafy greens. To increase the bioavailability of lutein and zeaxanthin, try steaming your spinach, kale, or collard greens (rather than eating it raw). 

Lutein and zeaxanthin are available as individual supplements (though they're often paired together). But why stop there? For 360-degree support for visual functioning and longevity, consider a multidimensional eye health supplement with complementary ingredients that synergistically support vision longevity. 

For example, in addition to clinically backed doses of lutein and zeaxanthin, mbg's eye health+ contains carotenoid astaxanthin (to combat eye strain and promote retinal blood flow), Patagonian maqui berry (to support eye hydration), and saffron (to bolster retinal function and help reduce eye pressure).*

Like lutein and zeaxanthin, these botanical bioactives increase overall ocular antioxidant capacity, resulting in optimal plant-powered vision support.*

 According to Rapoport, there's no recommended daily allowance (RDA) for lutein and zeaxanthin at this time. Translation: There are no definitive guidelines on daily intake amounts for either carotenoid—though several clinical studies note effective dosages based on specific health outcomes. 

These clinical results can help us determine how much lutein and zeaxanthin we should take each day for optimal benefits, which is helpful, considering the average person likely doesn't get enough via food alone.

In a 2016 randomized controlled trial8 from Experimental Eye Research, a dose of 10.9 milligrams of lutein and 2.3 milligrams of zeaxanthin were clinically shown to elicit the greatest response in macular pigment ocular density, or MPOD (i.e., the main status biomarker for measuring lutein and zeaxanthin levels in the macula of the eye).* 

Overall, lutein and zeaxanthin are generally considered safe. Pasquariello explains further: "Very few clinical trials have [found] negative side effects when consuming lutein and zeaxanthin at the recommended level. But when consumed as a supplement above standard dosage level and for a prolonged period of time, the possibility for negative effects increases." This includes long-term lung health concerns (in cigarette smokers) and skin pigmentation changes, she adds.

Rapoport also notes that there's no recommended upper limit—i.e., the highest level likely to pose negative side effects—for lutein and zeaxanthin. However, if you have a lighter complexion, consuming too much lutein and zeaxanthin (and carotenoids in general) may cause a yellowish skin discoloration.

 Lutein and zeaxanthin are essential macular carotenoids that offer powerhouse antioxidant support.* Both nutrients help protect the retina from oxidative stress, making them vital for eye health, visual performance, and longevity.* In addition to vision support, the antioxidant actions of lutein and zeaxanthin are beneficial for the skin and heart as well.*

To reap the health benefits of lutein and zeaxanthin, focus on eating a nutrient-dense diet full of leafy greens, orange peppers, green peas, and egg yolks. For a simple and effective way to meet your daily macular pigment needs, you can also take a comprehensive eye health supplement containing lutein and zeaxanthin—such as mbg's eye health+.