Zeaxanthin
Zeaxanthin
Snapshot
Zeaxanthin is a dietary carotenoid concentrated in the retina’s macula, where it filters harmful blue light, supports visual performance, and protects against oxidative damage.
What is Zeaxanthin?
Zeaxanthin is a xanthophyll carotenoid found in high concentrations in the central retina (macula lutea). Along with lutein, it forms the macular pigment that absorbs blue light and quenches reactive oxygen species to maintain retinal health.
Where It Comes From
Dietary sources include orange and yellow fruits (corn, orange peppers), green leafy vegetables (spinach, kale), egg yolks, and goji berries. Supplements often provide a 5:1 lutein‑to‑zeaxanthin ratio to mimic natural ocular concentrations.
Key Nutrients & Compounds
Provides pure zeaxanthin, which integrates into retinal cell membranes, and works synergistically with lutein to stabilize membrane structure and absorb high‑energy light.
Health Benefits
Zeaxanthin enhances visual acuity and contrast sensitivity by increasing macular pigment density; protects photoreceptor cells from blue‑light–induced oxidative stress; and may reduce risk of age‑related macular degeneration progression by neutralizing free radicals in the retina.
Recommended Dosage
Supplemental dosing ranges from 2 mg to 10 mg of zeaxanthin daily, often combined with 10–20 mg lutein. Higher macular pigment optical density gains are typically seen after at least 6–12 months of consistent intake.
How to Use It
Take zeaxanthin supplements with a meal containing dietary fat to enhance absorption. For combined ocular support, use formulations that include lutein and supporting antioxidants (vitamin C, vitamin E, zinc).
Who Should Use It?
Ideal for individuals seeking to support eye health, those with low dietary intake of carotenoids, computer users exposed to blue light, and anyone at risk for age‑related macular degeneration.
Possible Interactions or Cautions
Generally well tolerated. High‑dose carotenoid supplementation may cause skin yellowing (carotenodermia) but is reversible. Consult a healthcare provider if on lipid‑lowering medications, as fat‑malabsorption disorders may impair carotenoid uptake.
Final Thoughts
Zeaxanthin is a pivotal macular pigment component that filters blue light and quenches retinal oxidative stress. Long‑term supplementation, particularly alongside lutein, supports visual function and may protect against degenerative eye diseases.
Scientific Studies
Bone RA, Landrum JT, Friedes LM, et al. Macular pigment response to supplemental zeaxanthin. Exp Eye Res. 2000;71(3):239–245. https://doi.org/10.1006/exer.2000.0877
Richer S, Stiles W, Statkute L, et al. Double‑masked placebo‑controlled study of lutein and zeaxanthin in patients with atrophic age‑related macular degeneration. Optometry. 2004;75(10):735–759. https://doi.org/10.1016/j.optm.2004.05.009
Ma L, Lin XM, Zou ZY, et al. Lutein and zeaxanthin in eye and skin health. J Sci Food Agric. 2013;93(1):7–12. https://doi.org/10.1002/jsfa.5771