Needless to say, regardless of your current eye prescription (or lack thereof), the need for proactive eye care is very real. This involves habits like taking regular screen breaks, getting enough sleep (yes, really!), and fortifying your diet and supplementation routine with targeted eye health nutrients—such as lutein and zeaxanthin, two of the star carotenoids in mbg’s eye health+. Carotenoids are sorted into two categories: xanthophylls and carotenes. The main difference lies within their molecular structure; xanthophylls contain oxygen, while carotenes do not. 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). The thing is, the human body is unable to make its own lutein or zeaxanthin2 (or any carotenoids, for that matter). That means we need to get these nutrients via the diet (and/or supplementation) in order to support optimal levels and, ultimately, eye health and longevity.* 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.* What’s more, these antioxidant abilities translate to widespread cellular health, including longevity support.* 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.* Lutein and zeaxanthin have been clinically shown to improve disability glare and photostress recovery4, which are essential for properly seeing in and recovering from bright lighting, respectively.* A compelling 2017 study5 from Investigative Ophthalmology & Visual Science also found that both carotenoids boost lateral inhibition sensitivity (sense of sight perception) and contrast sensitivity (the ability to distinguish an object from its surroundings), which are crucial for macular function and overall vision longevity.* 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.* “They can also help reduce lipid peroxidation, one of the processes that leads to visible signs of aging,”* says Pasquariello. Through these mechanisms, lutein and zeaxanthin may help improve the hydration and elasticity of the skin, she adds.* Generally speaking, carotenoids also support healthy blood pressure regulation and help ensure your heart receives the oxygen it needs.* 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). It’s worth mentioning that such foods are underconsumed by most folks in the United States, as noted in a report by the 2020–2025 Dietary Guidelines for Americans, so it’s vital to eat nutrient-dense dishes as much as possible. And when in doubt, a high-quality supplement is a simple and effective way to meet your lutein and zeaxanthin needs. 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.* On that note, when taking lutein and zeaxanthin supplements, the time of day doesn’t matter, as no research has indicated an ideal timing. However, it’s wise to consume the supplements with a meal containing fat, as carotenoids are fat-soluble. Taking lutein and zeaxanthin with food will further assist their absorption, ensuring you get the most out of each antioxidant.* (A nutritional insurance policy, if you will.) 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).* In 2017, a Nutritional Neuroscience study found beneficial health effects associated with 10.86 milligrams of lutein and 2.27 milligrams of zeaxanthin in healthy adults.* So, for targeted eye health support, we recommend clinically significant doses of 11 milligrams of lutein and 2.5 milligrams of zeaxanthin per day (which is exactly what you’ll find in mbg’s eye health+ supplement). 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. Regardless, as with any new supplement, it’s best to work with a dietitian or health care provider to determine what dosage is best for your unique health needs, advises Pasquariello. They can also confirm a supplement with lutein and zeaxanthin won’t interact with any other medications or supplements you’re currently taking, she adds. 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+. In addition to key macular carotenoids, our vegan, gluten-free formula contains eye-friendly nutrients astaxanthin, maqui berry, and saffron to deliver a full array of plant-powered phytonutrients for daily, comprehensive eye health support to promote visual performance and longevity.*
