Zeaxanthin

Zeaxanthin is a non-provitamin A xanthophyll carotenoid found in various fruits and vegetables, known for its antioxidant and anti-inflammatory properties. 

It plays a crucial role in eye health by forming part of the macular pigment, which protects the retina from blue light damage and may reduce the progression of age-related macular degeneration (AMD) and cataracts. 

Zeaxanthin's benefits extend beyond eye health, offering protection against neurological disorders, skin redness, UV damage, and exhibiting anticancer, antiparasitic, antiosteoporosis, and anti-allergic activities. 

Additionally, it supports skin, liver, and cardiovascular health, and has shown promise in preventing neurological diseases and allergies. 

While evidence supports these health benefits, large-scale supplementation studies have produced mixed results, indicating the need for further research to establish definitive recommendations for zeaxanthin intake. 

What is Zeaxanthin?

Zeaxanthin is a non-provitamin A xanthophyll carotenoid found in various fruits and vegetables [2.].

In human health it acts primarily as an antioxidant and anti-inflammatory agent [2., 6.]. 

Studies highlight its health benefits, including protection against neurological disorders, skin redness, UV damage, and eye conditions like age-related macular degeneration. Zeaxanthin also exhibits anticancer, antiparasitic, anti osteoporosis, and anti-allergic activities [2.].

It is particularly important for eye health, forming part of the macular pigment and potentially reducing the progression of age-related macular disease and cataracts, as it accumulates in the retina 3., 6.].

Additionally, zeaxanthin may offer benefits for skin, liver, and cardiovascular health [6.]. It has shown promise in preventing neurological diseases, allergies, and cancer [2.].

While evidence supports these health benefits, large-scale supplementation studies have produced mixed results, indicating the need for further research to establish definitive recommendations for zeaxanthin intake [3.].

What are Lutein and Zeaxanthin?

Lutein and zeaxanthin are two xanthophyll carotenoids that play crucial roles in eye health, and are commonly paired in supplements and in eye health protocols. 

These pigments are highly concentrated in the retina and macula, acting as blue light filters and antioxidants to protect ocular tissues from oxidative stress [13.]. 

Studies suggest that lutein and zeaxanthin may reduce the risk of various eye diseases, including age-related macular degeneration, cataracts, and retinitis pigmentosa [10., 12., 13.].

Zeaxanthin’s Benefits in Human Health

Eye Health and Vision [1.] 

Zeaxanthin accumulates in the retina, particularly in the macula, where it protects the eyes from damage by blue light, improves visual acuity, and reduces the risk of age-related macular degeneration (AMD) and cataracts. 

Zeaxanthin also acts as an antioxidant, quenching harmful reactive oxygen species and decreasing inflammation. 

Dietary sources of zeaxanthin include green leafy vegetables, yellow-orange fruits, and animal products like egg yolks and cheese. 

Research supports the importance of zeaxanthin in maintaining healthy vision, especially in older adults, by potentially slowing the progression of AMD and preventing cataracts [1.].

Cognitive Function and Brain Health [5.]

Epidemiologic studies suggest that the dietary carotenoids lutein and zeaxanthin may help maintain cognitive health in the elderly. 

These carotenoids are unique in that they cross the blood-retina barrier to form macular pigment (MP) in the eye and accumulate in the brain. 

Research shows a significant correlation between macular pigment density and cognitive function in older adults, suggesting that higher levels of lutein and zeaxanthin in the brain are linked to better cognitive performance [5.].

In studies of centenarians, zeaxanthin levels in the brain were significantly associated with better global cognitive function, memory retention, verbal fluency, and lower dementia severity [5.].

Food Sources of Zeaxanthin [1., 4.]

Vegetables 

• Kale

• Pea

• Lettuce

• Green pepper

• Broccoli

• Red pepper

Eggs

• Egg yolk

Nuts

• Pistachio

Corn 

Zeaxanthin Supplements

While dietary sources are the preferred way to obtain zeaxanthin, supplements can be a convenient option for those who may not be getting enough from their diet alone.

The safety of zeaxanthin as a supplement has been confirmed, although dietary sources are still the preferred way to consume zeaxanthin.

Types of Zeaxanthin Supplements

Zeaxanthin supplements are available in various forms, including capsules, softgels, and tablets. They may be sold as standalone zeaxanthin supplements or in combination with other carotenoids like lutein.

Dosage Recommendations

The optimal dosage of zeaxanthin supplements can vary depending on individual factors and an individual’s specific health goals. 

One study used doses of zeaxanthin of 30 mg a day [12.]. Other studies have used doses of 8-10 mg a day for 12 months [9., 10.].

Generally, dosages of 2 milligrams per day are commonly recommended for maintaining eye health and supporting overall antioxidant levels [7.].

Zeaxanthin is best absorbed when consumed alongside a high-fat product such as mayonnaise [11.].

Potential Zeaxanthin Side Effects and Safety Considerations

Zeaxanthin supplements are generally well-tolerated and considered safe when taken at recommended dosages.   No adverse effects due to excessive zeaxanthin intake have been reported in clinical research [7.].

Lab Testing for Zeaxanthin

Test Information, Sample Collection and Preparation

Blood tests are commonly utilized for assessing zeaxanthin levels. A venipuncture is typically required for sample collection. Often, overnight fasting is required prior to sample collection. 

Zeaxanthin Test Interpretation

Optimal Levels of Zeaxanthin

Optimal levels of zeaxanthin in blood are being determined in research to correlate levels of zeaxanthin with macular health [8.].

Optimal levels may also vary depending on age [8.].

Another approach is to measure the macular pigment optical density (MPOD), which reflects the concentration of zeaxanthin, lutein, and meso-zeaxanthin in the macula. MPOD can be assessed non-invasively using specialized instruments that measure the amount of blue light absorbed by the macular pigment.

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