How to Get the Macular Carotenoids You Need for Vision and Cognitive Support
Lutein and zeaxanthin are clearly essential “lifestyle” nutrients, as your body can’t make them. You must get them from food or a supplement.
You can find lutein and zeaxanthin in egg yolks, avocados, kale, spinach, broccoli and green, red and yellow peppers. To maximize their nutritional value, I recommend eating these foods raw as the nutrients are easily damaged by heat.
Unfortunately, many people do not get enough lutein or zeaxanthin simply because they eat too few servings of vegetables. Even if you do get enough from your diet, the amounts may be too low for optimal protection against blue light.
The average lutein intake for adults is 1.8 mg, but the ideal intake is 6 mg for healthy populations and between 10 and 40 mg for those individuals with sub-optimal eye health.
Studies show an increase in dietary intake of lutein and zeaxanthin is associated with greater macular pigment density in healthy adults, thus providing better protection.*
A lutein and zeaxanthin supplement can help you get the amounts you need for optimal eye health. In fact, studies suggest you may absorb more from a supplement.*
A recent scientific review found people who took 10 mg or 20 mg of lutein per day had greater macular pigment optical density (MPOD), and better visual acuity and contrast sensitivity than those who did not supplement.*
However, for optimal protection and support for your macular pigment, you need adequate amounts of not just lutein, but also both forms of zeaxanthin.*
Long-term supplementation of lutein, along with both isomers of zeaxanthin, has been shown to support eye and macula health in healthy individuals in multiple ways:
Promote healthy eye function*
Help maintain macular and retinal health*
Help protect the macula*
Help maintain normal macular pigment optical density (MPOD)*
Help keep eyes healthy as you age*
Supplementing with lutein and zeaxanthin benefits more than just your eyes. As we’ve seen, it can support your cognitive function, enhance sleep quality and even help manage stress.*