Table of ContentsView AllTable of ContentsBenefitsUsesSide EffectsPrecautionsDosageSourcesFAQs
Table of ContentsView All
View All
Table of Contents
Benefits
Uses
Side Effects
Precautions
Dosage
Sources
FAQs
Zeaxanthinis a commoncarotenoid, that helps protect the eyes from the harmful effects of oxidation and light. Foods containing zeaxanthin include corn, egg yolks, orange peppers, orange juice, goji berries, spinach, kale, peaches, and papaya.
Zeaxanthin is a carotenoid, which acts as an antioxidant—substances that protect the body’s cells from damage. They are also thought to have cancer-fighting properties.
This article explains how zeaxanthin works, the benefits it may have for eye health, and how people take its supplement form.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription drugs. This means some supplement products may not contain what the label says.Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription drugs. This means some supplement products may not contain what the label says.
Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
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Benefits of Zeaxanthin
Zeaxanthin plays two important roles:
Once inside the body, zeaxanthin is drawn to the eyes. It makes its way into the lens (the clear, curved structure toward the front of the eye), as well as themaculaandfovea—both parts of theretina, or tissue that lines the back of the eyeball.
Zeaxanthin and another carotenoid calledluteinare the only dietary carotenoids that accumulate in the retina. Because both zeaxanthin and lutein are found in large amounts in the macula, they’re known as macular pigments.
Macular Pigment and Blue Light
Uses For Zeaxanthin
Research suggests that zeaxanthin may help delay or prevent the progression of eye diseases such ascataractsandage-related macular degeneration (AMD), the leading causes of visual impairment and acquired blindness in the United States.
Age-Related Macular Degeneration (AMD)
Some of the dietary sources of zeaxanthin have been studied as protective factors in AMD, which affects people age 65 and older.
Similarly, a 2017 review found that lutein and zeaxanthin obtained through both dietary sources and supplementation could protect the eyes against the progression of AMD.
Zeaxanthin is typically combined with lutein and other nutrients in AREDS 2 supplements is clinically proven to retain central vision in people with intermediate or late AMD.
In early trials, beta-carotene was used in AREDS2 supplements, but beta-carotene usage nearly doubled the risk of lung cancer. A 10-year multi-center, randomized controlled trial found lutein/zeaxanthin is an appropriate replacement for beta carotene in AREDS2 supplements as there was no increased risk of lung cancer with the lutein and zeaxanthin combination.
A more severe form of macular degeneration,wet AMD, occurs when the blood vessels in the macula grow and leak fluid.Dry AMD is one risk factor for wet AMD, but there are other risk factors too, such as high blood pressure.
According to the American Academy of Ophthalmology, zeaxanthin may be beneficial for preventing the progression of both types of AMD.
Cataracts
Zeaxanthin and lutein consumption may slow the formation of cataracts, which cause blurry vision.
A 2017 review found that higher concentrations of lutein and zeaxanthin in the blood were associated with a reduced risk of a type of cataract called nuclear cataract, although the evidence that lutein and zeaxanthin can help reduce the risk of other types of cataracts is insufficient at this time.
Uveitis
Uveitisis an inflammation or swelling of the eye’s uvea. The uvea is located in the center of the eye and is responsible for supplying blood to the retina. Lutein and zeaxanthin may aid in slowing this inflammatory process.
A 2015 in vitro study found that lutein and zeaxanthin had anti-inflammatory effects on human uveal cells.It’s important to note, however, that this study was conducted on cells in a lab, so it’s impossible to know if these effects would also happen in the human body.
More high-quality studies using lutein and zeaxanthin would need to be done on humans before further conclusions about their effectiveness for uveitis can be drawn.
Diabetic Retinopathy
Diabetic retinopathyis a complication of diabetes in which uncontrolled blood sugar causes damage to blood vessels in the retina. Lutein and zeaxanthin may reduce the oxidation processes that damage the eyes in this way.
A 2015 review looked at a series of animal studies that evaluated the effects lutein and zeaxanthin on diabetic mice and rats. It concluded that lutein and zeaxanthin had a protective effect against retinal changes associated with diabetes.
Again, though, because these studies were done on rodents, there’s no proof that these effects would also happen with humans.
Alzheimer’s Disease
In a small 12-month study participants with mild to moderate Alzheimer’s disease (AD) consumed daily one gram of fish oil, 22 milligrams (mg) of carotenoids (containing 10 mg lutein, 10 mg meso-zeaxanthin, 2 mg zeaxanthin), and 15 mg vitamin E or a placebo.
Study results showed participants who took the supplements performed better in objective measures of AD severity (memory and mood) compared to the placebo group. The study authors suggested this combination dietary supplement should be considered in the overall management of AD.
What Are the Side Effects of Zeaxanthin?
Researchers have found no side effects from or negative interactions with zeaxanthin.
On a daily basis, there doesn’t seem to be a risk of taking too much lutein and zeaxanthin via supplements or through diet.
While zeaxanthin supplements have not been found to cause any adverse side effects, no studies have been done on their long-term use. In fact, researchers can’t be certain whether taking a synthetic form of zeaxanthin is okay for more than five years.
Thus, zeaxanthin supplements are only recommended for those who have a significant and immediate concern about vision loss getting worse.
If you are looking for a decades-long plan to support eye health, focus on eating fruits and vegetables every day.
Pregnancy and Breastfeeding
There isn’t enough information to know if zeaxanthin supplements are safe to use while pregnant or breast-feeding. Therefore, it is recommended to get zeaxanthin from food sources only.
Children
Zeaxanthin is possibly safe for use in children. One study found a lutein-zeaxanthin gummy supplement improved visual and cognitive performances and reduced eye strain and eye fatigue in children. The study authors also noted the supplement was safe and well-tolerated.
However, more research is needed to confirm these findings and determine appropriate dosage. Talk with your child’s healthcare provider before giving your child any supplements.
Dosage: How Much Zeaxanthin Should I Take?
There is currently no recommended dietary intake for zeaxanthin. As a general rule, never exceed the daily dose on the product label, and always speak with a healthcare provider before using any supplement.
Some studies have suggested that 2 milligrams (mg) of zeaxanthin taken as a daily supplement can be beneficial for your vision.Others report that a daily 2-mg dose may also improve skin tone.
What Happens if I Take Too Much Zeaxanthin?Studies have shown taking 20 mg of zeaxanthin daily for up to six months doesn’t appear to cause any problems.It is unclear if higher doses pose any risk, although the current consensus is that the risk of toxicity is low.
What Happens if I Take Too Much Zeaxanthin?
Studies have shown taking 20 mg of zeaxanthin daily for up to six months doesn’t appear to cause any problems.It is unclear if higher doses pose any risk, although the current consensus is that the risk of toxicity is low.
Zeaxanthin, along with lutein, can be taken at any time of day, but mealtime is usually best. As a fat-soluble antioxidant, zeaxanthin requires some fat to be properly absorbed.
Try sprinkling olive oil on your vegetables to help ensure that you get the full benefits of the zeaxanthin they contain. Or, if taking a supplement, do so with food.
Sources of Zeaxanthin and What to Look For
Expanding your diet to include carotenoid-rich foods is one promising way to protect your eyes from disease, according to the American Optometric Association.
Food Sources of Zeaxanthin
If you are looking to boost your zeaxanthin intake, look for green, leafy vegetables since they have the highest amount of the carotenoid. In fact, zeaxanthin is the reason these foods are richly colored since it modulates light energy and keeps chlorophyll at appropriate levels during photosynthesis. The chlorophyll in dark green vegetables actually masks the lutein and zeaxanthin pigments, giving the vegetables their recognizable green color.
But you shouldn’t limit yourself to just a few veggies. In addition to greens, eggs and brightly colored fruits and vegetables are also a good source of both zeaxanthin and lutein.
Eggs may be your best source. While some vegetables contain more zeaxanthin, your body’s better able to use what it gets from an egg, possibly because of its fat content, which helps with absorption.
Among thefoods that provide the carotenoids you need for eye healthare:
If you’re trying to add more zeaxanthin and lutein to your diet, try jazzing things up with broccoli rabe with pine nuts; pumpkin mousse; salmon with mango salsa; sunset gazpacho; or a veggie frittata with orange pepper, spinach, and sundried tomatoes.
Zeaxanthin Supplements
Several groups are trying to fill the shoes of the FDA with regard to supplements, including ConsumerLab.com, NSF International, and U.S. Pharmacopeia (USP). USP, a nonprofit, has set standards for supplements that Consumer Reports says are the most widely accepted.
USP publishes theDietary Supplements Compendium, an online, subscription-based database that provides quality standards for the production of dietary supplements. Those that pass USP’s quality requirements are awarded a distinction called the USP Verified Mark.
Summary
Zeaxanthin is a carotenoid, a type of pigment that gives orange and yellow fruits and vegetables their vibrant colors. Along with the carotenoid lutein, zeaxanthin can help delay and even prevent the progression of cataracts and age-related macular degeneration.
Frequently Asked QuestionsMeso-zeaxanthin is a form of zeaxanthin that’s predominantly found in the direct center of the macula. Zeaxanthin, lutein, and meso-zeaxanthin together form macular pigment, the natural blue light filter and antioxidant present in the retina.No. They’re both carotenoids, pigment compounds that give fruits, vegetables, and seafood their vibrant colors, but zeaxanthin is a yellow pigment and astaxanthin is a red one.Both are important antioxidants, but they play different roles. Zeaxanthin is found mostly in the center of the eye’s macula, while lutein is mainly in the surrounding retina.
Frequently Asked Questions
Meso-zeaxanthin is a form of zeaxanthin that’s predominantly found in the direct center of the macula. Zeaxanthin, lutein, and meso-zeaxanthin together form macular pigment, the natural blue light filter and antioxidant present in the retina.
No. They’re both carotenoids, pigment compounds that give fruits, vegetables, and seafood their vibrant colors, but zeaxanthin is a yellow pigment and astaxanthin is a red one.
Both are important antioxidants, but they play different roles. Zeaxanthin is found mostly in the center of the eye’s macula, while lutein is mainly in the surrounding retina.
24 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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