Above: Big Fire in August 2009--We've seen some amazing things from our office window!
LUTEIN/ZEAXANTHIN SUPPLEMENTS AND AGE-RELATED MACULAR DEGENERATION
Lutein and zeaxanthin are two pigments found in the macula, which is the part of the retina responsible for your central and most detailed vision. These pigments act as natural antioxidants and high-energy light filters, and help protect the macula from damage. One of the things that happens in age-related macular degeneration (AMD) is that there is loss of some of the macular pigment.
Lutein and zeaxanthin are found in various foods (see below) but also are marketed in supplements. Two available supplements are based upon AREDS and AREDS2 (the first and second Age Related Eye Disease Study). AREDS/AREDS2 supplements have been found to be helpful for people with moderate or advanced AMD. People who do not have AMD, generally speaking, SHOULD NOT take AREDS or AREDS2 supplements. Lutein and Zeaxanthin are also available in supplements that contain just those two pigments, without the rest of the AREDS2 formula. Some doctors and researchers think that it is reasonable for people at risk for AMD to consider taking a lutein/zeaxanthin supplement or at least to make sure that these pigments are present in the diet.
There is disagreement in the scientific community as to whether research into the benefits of lutein and zeaxanthin conclusively proves that supplementation with these pigments will delay or prevent AMD. Nevertheless, there does seem to be some evidence that they may be helpful and not harmful. Some people who have lost macular pigment density can have some of that pigment density restored after increasing consumption of lutein and zeaxanthin. What science has not been able to ascertain yet is whether restoration of macular pigment density will delay or prevent the occurrence of AMD. More studies will need to be done.
Some studies discussing lutein and zeaxanthin are located here:
http://www.retinalphysician.com/articleviewer.aspx?articleID=108588
http://www.macuhealth.com/eye-professionals/scientific-articles/
Side effects. It is very rare to have any negative side effects from ingesting these pigments. However, there have been reports of slight yellowing of the skin for some people, a temporary condition that should reverse upon cessation of usage. On the positive side, there is also some research indicating that lutein and zeaxanthin may have the benefit of acting as a natural UV block to the skin:
https://www.medscape.com/viewarticle/495739_1
As usual, more research will be needed before we truly understand the full nature of these pigments. PLEASE FEEL FREE TO DISCUSS LUTEIN/ZEAXANTHIN SUPPLEMENTATION WITH YOUR PRIMARY CARE DOCTOR BEFORE BEGINNING TO TAKE IT, ESPECIALLY IF YOU HAVE ANY MEDICAL CONDITION.
Ways to try to prevent or delay AMD include:
(1) Do not smoke and do avoid smokers. Even second-hand and third-hand tobacco smoke can triple one’s risk of macular degeneration. (2) Keep weight under control. (3) Keep blood pressure under control. (4) Keep cholesterol under control. (5) Wear sunglasses with UV protection when outside during the day. (6) Consider changing the settings on your digital devices to decrease blue-violet radiation (e.g. the Night Shift settings on Apple devices) because there is some evidence that these wavelengths may also be associated with AMD (as well as glare and sleep problems). (7) Consider ingesting more lutein and zeaxanthin via food or supplement. (8) Have a yearly eye exam, especially if you are at risk for AMD.
Lutein and Zeaxanthin Content of Common Foods
Cooked kale and raw and cooked spinach appear to have the highest lutein and zeaxanthin content of the foods listed here:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331551
Please refer to the link for the full list of foods.
Bioavailability of lutein/zeaxanthin from various foods. Another important issue is whether lutein and zeaxanthin from different foods actually gets absorbed by our bodies, or whether it passes right through the GI system. Many researchers agree that for best absorption, we need to have some fat along with the food, if the food source does not already have fat in it. For example, to absorb spinach well, we could blend it into a smoothie with a dairy product, or have the spinach with some olive oil. For a food such as eggs, which already contains fat, it is not necessary to add any other fat to enhance bioavailability.
LUTEIN/ZEAXANTHIN SUPPLEMENTS:
There are many competing products available in stores, and this makes it hard for a consumer to know which product(s) are the ones discussed by the doctor. Here are three of them that contain the ingredients discussed on this page. The following are NOT AREDS or AREDS2 supplements. If you do not like the foods that contain lutein and zeaxanthin, consider taking a supplement. Another idea would be to take the supplement on days when you are not eating foods high in lutein and zeaxanthin.
1. EYEPROMISE WITH ZEAXANTHIN AND LUTEIN
https://www.eyepromise.com/product/zeaxanthin-lutein-2/
10 mg zeaxanthin, 10 mg lutein. This has a Vegetarian capsule – no gelatin is used.
2. MACUHEALTH WITH LMZ3
https://www.macuhealth.com/product/macuhealth/
10 mg lutein, 10 mg meso-zeaxanthin, 2mg zeaxanthin
This is the only one of the three that has meso-zeaxanthin. Some researchers think that meso-zeaxanthin is of extreme importance but other researchers strongly disagree.
Lutein and zeaxanthin are found in various foods (see below) but also are marketed in supplements. Two available supplements are based upon AREDS and AREDS2 (the first and second Age Related Eye Disease Study). AREDS/AREDS2 supplements have been found to be helpful for people with moderate or advanced AMD. People who do not have AMD, generally speaking, SHOULD NOT take AREDS or AREDS2 supplements. Lutein and Zeaxanthin are also available in supplements that contain just those two pigments, without the rest of the AREDS2 formula. Some doctors and researchers think that it is reasonable for people at risk for AMD to consider taking a lutein/zeaxanthin supplement or at least to make sure that these pigments are present in the diet.
There is disagreement in the scientific community as to whether research into the benefits of lutein and zeaxanthin conclusively proves that supplementation with these pigments will delay or prevent AMD. Nevertheless, there does seem to be some evidence that they may be helpful and not harmful. Some people who have lost macular pigment density can have some of that pigment density restored after increasing consumption of lutein and zeaxanthin. What science has not been able to ascertain yet is whether restoration of macular pigment density will delay or prevent the occurrence of AMD. More studies will need to be done.
Some studies discussing lutein and zeaxanthin are located here:
http://www.retinalphysician.com/articleviewer.aspx?articleID=108588
http://www.macuhealth.com/eye-professionals/scientific-articles/
Side effects. It is very rare to have any negative side effects from ingesting these pigments. However, there have been reports of slight yellowing of the skin for some people, a temporary condition that should reverse upon cessation of usage. On the positive side, there is also some research indicating that lutein and zeaxanthin may have the benefit of acting as a natural UV block to the skin:
https://www.medscape.com/viewarticle/495739_1
As usual, more research will be needed before we truly understand the full nature of these pigments. PLEASE FEEL FREE TO DISCUSS LUTEIN/ZEAXANTHIN SUPPLEMENTATION WITH YOUR PRIMARY CARE DOCTOR BEFORE BEGINNING TO TAKE IT, ESPECIALLY IF YOU HAVE ANY MEDICAL CONDITION.
Ways to try to prevent or delay AMD include:
(1) Do not smoke and do avoid smokers. Even second-hand and third-hand tobacco smoke can triple one’s risk of macular degeneration. (2) Keep weight under control. (3) Keep blood pressure under control. (4) Keep cholesterol under control. (5) Wear sunglasses with UV protection when outside during the day. (6) Consider changing the settings on your digital devices to decrease blue-violet radiation (e.g. the Night Shift settings on Apple devices) because there is some evidence that these wavelengths may also be associated with AMD (as well as glare and sleep problems). (7) Consider ingesting more lutein and zeaxanthin via food or supplement. (8) Have a yearly eye exam, especially if you are at risk for AMD.
Lutein and Zeaxanthin Content of Common Foods
Cooked kale and raw and cooked spinach appear to have the highest lutein and zeaxanthin content of the foods listed here:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331551
Please refer to the link for the full list of foods.
Bioavailability of lutein/zeaxanthin from various foods. Another important issue is whether lutein and zeaxanthin from different foods actually gets absorbed by our bodies, or whether it passes right through the GI system. Many researchers agree that for best absorption, we need to have some fat along with the food, if the food source does not already have fat in it. For example, to absorb spinach well, we could blend it into a smoothie with a dairy product, or have the spinach with some olive oil. For a food such as eggs, which already contains fat, it is not necessary to add any other fat to enhance bioavailability.
LUTEIN/ZEAXANTHIN SUPPLEMENTS:
There are many competing products available in stores, and this makes it hard for a consumer to know which product(s) are the ones discussed by the doctor. Here are three of them that contain the ingredients discussed on this page. The following are NOT AREDS or AREDS2 supplements. If you do not like the foods that contain lutein and zeaxanthin, consider taking a supplement. Another idea would be to take the supplement on days when you are not eating foods high in lutein and zeaxanthin.
1. EYEPROMISE WITH ZEAXANTHIN AND LUTEIN
https://www.eyepromise.com/product/zeaxanthin-lutein-2/
10 mg zeaxanthin, 10 mg lutein. This has a Vegetarian capsule – no gelatin is used.
2. MACUHEALTH WITH LMZ3
https://www.macuhealth.com/product/macuhealth/
10 mg lutein, 10 mg meso-zeaxanthin, 2mg zeaxanthin
This is the only one of the three that has meso-zeaxanthin. Some researchers think that meso-zeaxanthin is of extreme importance but other researchers strongly disagree.
