In Switzerland1, four out of five people between the ages of 16 and 74 wear glasses or contact lenses (as of 2021)—and the trend is on the rise. One reason is demographic change: vision tends to decline with age. But intensive media use at a young age can also affect eye health. There is evidence that blue light from smartphones and other devices may contribute to the development of age-related macular degeneration. Certain essential nutrients can help maintain good vision for as long as possible. The carotenoids lutein and zeaxanthin are particularly important.
Promoting Healthy Eyes Well into Old Age
It is perfectly normal for vision to decline with age. Like all organs, the eyes are subject to natural aging processes. However, to a certain extent, everyone can influence how early presbyopia sets in and how rapidly it progresses. The same applies to the development of one of the most common chronic eye diseases: age-related macular degeneration.
In our article on eye health, we take a closer look at potential influencing factors. One aspect is screen time. Conscious use of digital media at a young age can have a positive effect on eye health in old age—particularly regarding the development of age-related macular degeneration.
Another important factor is diet. There are nutrients that can specifically support good vision well into old age. Two of these are the carotenoids lutein and zeaxanthin. They can have a positive effect on age-related macular degeneration. Before we discuss these two nutrients in more detail, we’ll explain how age-related macular degeneration can affect vision.
What is age-related macular degeneration?
As the name suggests, age plays a role in the development of age-related macular degeneration. According to estimates, about 26 percent² of Europeans over the age of 60 have this chronic eye disease.
Those affected suffer from declining vision. The reason for this is the destruction of the macula. This is the area responsible for the sharpest vision, where the photoreceptor cells are arranged particularly densely. In the early stages of age-related macular degeneration, lines appear distorted or curved, for example when reading. As the eye disease progresses, a gray shadow forms in the center of the visual field. Differences in brightness also become difficult to distinguish, and bright light causes severe glare. Visual acuity and sharpness gradually decline—ultimately leading to severe visual impairment.
This is why the eyes need lutein and zeaxanthin
Lutein and zeaxanthin are two carotenoids that occur naturally in the macula. They help protect important cellular structures in the retina—most notably the macular pigments. These pigments act as antioxidants, reducing oxidative stress, and filter blue light. In addition, the macular pigments support natural visual functions, such as contrast sensitivity and night vision.
In cases of early age-related macular degeneration, the macular pigment can be improved through the targeted intake of lutein and zeaxanthin. This is the finding of a study³ from China.
These foods contain lutein and zeaxanthin
As important as lutein and zeaxanthin are for eye health, the body cannot produce these two carotenoids on its own. We must therefore consume them intentionally. Lutein and zeaxanthin occur naturally primarily in green leafy vegetables such as spinach, kale, Swiss chard, and arugula, as well as in pistachios and corn. However, the levels of lutein and zeaxanthin in these foods can vary greatly. Food intolerances and/or individual dietary habits also influence absorption.
The Potential of Dietary Supplements
Those who want to specifically support their eye health can turn to dietary supplements containing lutein and zeaxanthin. When choosing a dietary supplement, it’s important to pay attention to the dosage of lutein and zeaxanthin, as this can affect its effectiveness. A dosage of 10 milligrams of lutein and 2 milligrams of zeaxanthin is considered optimal in dietary supplements. For example, the large-scale Age-Related Eye Disease Study 2 (AREDS2)⁴ shows that this combination can slow the progression of age-related macular degeneration.
When it comes to lutein, more isn’t always better
Many dietary supplements contain significantly higher doses of lutein. However, the results of a study⁵ from Beijing show that higher doses do not automatically lead to greater effectiveness. While 20 milligrams of lutein per day increased the optical density of the macular pigment and improved contrast sensitivity compared to a 10-milligram dose, this effect was only observed with short-term use lasting 48 weeks. After two years of supplementation, however, there were no longer any significant differences between the doses. The scientists therefore recommend the lower dose of 10 milligrams of lutein per day.
Other Nutrients for Good Vision
In addition to lutein and zeaxanthin, there are other essential nutrients that can have a positive effect on eye health.
- Omega-3 fatty acids: These long-chain, polyunsaturated fatty acids are important building blocks of cell membranes—including those of the retina. Increased consumption of the omega-3 fatty acids DHA and EPA may reduce the risk of developing age-related macular degeneration. This is the finding of a large-scale study⁶ involving 40,000 women.
- Anthocyanins: Blueberries are rich in anthocyanins. These are secondary plant compounds, and according to a study⁷ from China, they can protect specific cells in the retina from light-induced damage. According to the Chinese researchers, this gives them the potential to prevent age-related macular degeneration.
- Vitamin B2: It helps maintain normal vision.
- Astaxanthin: This natural carotenoid⁸ has been shown to improve blood flow to the eye. This can have a positive effect on visual acuity. People who spend a lot of time working on a computer or under artificial lighting can particularly benefit from this nutrient.
Conclusion
The eyes are the most important sensory organ. We perceive a large portion of environmental stimuli through them. When vision declines with age, quality of life suffers significantly. One cause of declining vision can be age-related macular degeneration. It is one of the most common chronic eye diseases. However, anyone can reduce their risk of developing it. Nutrients are one contributing factor. In this article, we’ve focused specifically on the carotenoids lutein and zeaxanthin.
The problem is that the body cannot produce these carotenoids on its own. And even through diet, many people are only able to obtain sufficient amounts of lutein and zeaxanthin to a limited extent. Those who want to maintain their vision for as long as possible can supplement their diet with lutein and zeaxanthin. Studies show that they can be particularly beneficial in preventing age-related macular degeneration.
Essential Nutrients Your Eyes Love
Daily dosage of main ingredients:
- 10.0 mg lutein
- 2.0 mg zeaxanthin
Supplementary nutrients:
- Omega-3 fatty acids
- Blueberries (anthocyanins)
- Vitamin B2
- Astaxanthin
Sources
- 1) Optik Schweiz
- 2) Retinal Diseases in Europe
- 3) Effect of Lutein and Zeaxanthin
- 4) Age-Related Eye Disease
- 5) Beijing Clinical Study
- 6) Effects of Omega-3 Fatty Acids
- 7) Effects of Blueberries
- 8) Effects of astaxanthin
Kea Blum
I’m a freelance journalist and editor from Hamburg. By my side are my Australian Shepherd, Maja, and my husband. After earning my degree in human nutrition and completing a PR and editorial internship, I started my own business. For more than four years, I’ve been working with clients in the fields of nutrition and health. I still find it fascinating how much what we eat can affect our health. And I love sharing this knowledge with others through my work.
