Zeaxanthin

What is Zeaxanthin?

Zeaxanthin is a dietary carotenoid found in a variety of foods, including fruits, vegetables, and certain types of seafood. It is a pigment that belongs to the xanthophylls, a class of compounds that give plants their vibrant colors. Zeaxanthin is particularly prevalent in green leafy vegetables like spinach, kale, and collard greens, as well as in corn and egg yolks.

As a member of the carotenoid family, zeaxanthin acts as an antioxidant in the body. Antioxidants help protect cells from damage caused by harmful molecules called free radicals, which can contribute to chronic diseases such as heart disease, cancer, and age-related macular degeneration (AMD).

One of the unique properties of zeaxanthin is its ability to accumulate in the macula of the eye, which is responsible for central vision. In combination with another carotenoid called lutein, zeaxanthin forms the macular pigment, which acts as a natural filter against harmful blue light and helps maintain healthy vision.

What are the benefits of Zeaxanthin?

Zeaxanthin is a naturally occurring pigment found in various plants, algae, and some microorganisms. It belongs to the carotenoid family, which comprises a group of compounds known for their antioxidant properties. zeaxanthin is a valuable nutrient with numerous health benefits, particularly for eye health and antioxidant protection.

Eye Health: Zeaxanthin is renowned for its role in promoting eye health, particularly in reducing the risk of age-related macular degeneration (AMD) and cataracts. As a potent antioxidant, zeaxanthin helps protect the eye tissues from oxidative stress and damage caused by harmful free radicals. It filters out harmful blue light and ultraviolet radiation, shielding the delicate structures of the retina from potential harm.

Visual Acuity: Studies suggest that zeaxanthin supplementation may enhance visual acuity and contrast sensitivity, especially in individuals with age-related vision decline. By improving the quality of vision, zeaxanthin aids in better visual perception and clarity, particularly in low-light conditions.

Skin Protection: Zeaxanthin’s antioxidant properties extend beyond eye health, offering benefits for the skin as well. It helps safeguard the skin from damage caused by ultraviolet (UV) radiation and environmental pollutants. Zeaxanthin’s ability to neutralize free radicals helps prevent premature aging signs such as wrinkles, fine lines, and age spots.

Cardiovascular Health: Some research suggests that zeaxanthin may contribute to cardiovascular health by reducing the risk of heart disease and stroke. Its antioxidant properties help combat inflammation and oxidative stress, which are key contributors to cardiovascular ailments. Additionally, zeaxanthin may help regulate cholesterol levels, thereby promoting heart health.

Cognitive Function: Emerging evidence indicates a potential link between zeaxanthin intake and cognitive function. Zeaxanthin’s antioxidant properties may help protect brain cells from oxidative damage and neurodegenerative conditions such as Alzheimer’s disease. Further research is needed to fully understand the extent of zeaxanthin’s impact on cognitive health.

What are the Side-effects of Zeaxanthin?

Zeaxanthin is generally considered safe for consumption when taken within recommended doses. However, excessive intake of zeaxanthin supplements may lead to certain side effects, including:

Skin Discoloration: High doses of zeaxanthin may cause a harmless condition known as carotenodermia, characterized by yellowish discoloration of the skin. This discoloration typically occurs in areas with higher concentrations of carotenoids, such as the palms, soles, and face.

Digestive Issues: Some individuals may experience mild gastrointestinal discomfort, such as nausea, bloating, gas, or diarrhea, particularly when consuming high doses of zeaxanthin supplements on an empty stomach.

Interactions with Medications: Zeaxanthin supplements may interact with certain medications, including blood thinners and cholesterol-lowering drugs. It is important to consult with a healthcare professional before starting zeaxanthin supplementation, especially if you are taking prescription medications or have underlying health conditions.

Allergic Reactions: In rare cases, individuals may experience allergic reactions to zeaxanthin supplements, resulting in symptoms such as itching, swelling, or difficulty breathing. Anyone experiencing allergic symptoms should discontinue zeaxanthin supplementation and seek medical attention immediately.

What are the various types of Zeaxanthin?

Zeaxanthin exists in two primary isomeric forms: (1) zeaxanthin (3R, 3’R-beta) and (2) meso-zeaxanthin (3R, 3’S-beta). Both forms are found naturally in various foods, with meso-zeaxanthin being particularly abundant in certain seafood sources. While both forms contribute to eye health, meso-zeaxanthin is predominantly found in the macula of the retina.

Zeaxanthin supplements typically contain a combination of both zeaxanthin and meso-zeaxanthin to support optimal eye health and function. However, it is essential to choose high-quality supplements from reputable manufacturers to ensure purity and potency.

How does Zeaxanthin work?

Zeaxanthin exerts its beneficial effects primarily through its antioxidant properties. As a xanthophyll carotenoid, zeaxanthin helps neutralize harmful free radicals generated during metabolic processes and exposure to environmental stressors such as UV radiation and pollution. By scavenging free radicals, zeaxanthin helps prevent oxidative damage to cellular components, including lipids, proteins, and DNA.

In the eye, zeaxanthin acts as a natural filter, absorbing excess blue light and ultraviolet radiation that can cause damage to the retina and lens. By reducing oxidative stress and filtering out harmful light wavelengths, zeaxanthin helps protect against age-related eye diseases such as AMD and cataracts.

Furthermore, zeaxanthin may modulate inflammatory pathways and gene expression related to oxidative stress, thereby exerting additional protective effects on various tissues and organs throughout the body.

Recommended dosage of Zeaxanthin

The optimal dosage of zeaxanthin may vary depending on individual health status, age, and specific health goals. While there is no established Recommended Dietary Allowance (RDA) for zeaxanthin, most studies evaluating its effects on eye health have used doses ranging from 2 to 20 milligrams per day.

For general eye health and antioxidant support, a daily dosage of 2 to 6 milligrams of zeaxanthin, either through dietary sources or supplements, is considered safe and effective for most individuals. However, individuals with existing eye conditions or those at higher risk of AMD may benefit from higher doses under the guidance of a healthcare professional.

Natural and Food Sources of Zeaxanthin

Zeaxanthin belongs to a group of plant pigments called carotenoids, and it is especially abundant in green leafy vegetables and certain fruits. Including these foods in your diet can help ensure you are obtaining adequate amounts of this valuable nutrient.

Some excellent food sources of zeaxanthin include spinach, kale, collard greens, and Swiss chard. These leafy greens not only boast high levels of zeaxanthin but are also packed with other essential vitamins and minerals. Adding a variety of green vegetables to your meals can help maximize your intake of zeaxanthin, while also promoting overall health and well-being.

Fruits that are rich in zeaxanthin include oranges, tangerines, and papaya. These fruits not only provide a sweet and refreshing taste but also contribute to your daily zeaxanthin intake. Including a colorful assortment of fruits in your diet is a great way to obtain a wide range of essential nutrients.

Frequently Asked Question on Zeaxanthin

What is zeaxanthin?

Zeaxanthin is a type of carotenoid, which is a group of plant pigments that provide color to fruits, vegetables, and other plants. It is most commonly found in yellow and orange plants, such as corn, squash, and oranges. Zeaxanthin is also present in high amounts in the macula of the eye, which is a small area in the retina responsible for sharp central vision..

Are there any side effects of consuming zeaxanthin?

Zeaxanthin is generally safe for consumption and is well-tolerated by most people. However, in rare cases, high doses of zeaxanthin supplements may cause mild digestive issues such as diarrhea or stomach cramps. If you experience any adverse effects after taking zeaxanthin supplements, it is recommended to discontinue use and consult with a healthcare professional.

Can zeaxanthin improve my vision?

Zeaxanthin, along with lutein and other nutrients, plays a crucial role in maintaining good eye health and supporting optimal vision. While zeaxanthin itself cannot improve vision in individuals with normal eye health, adequate intake of zeaxanthin-rich foods or supplements may help protect against certain eye conditions and maintain overall eye health. It is always important to consult with an eye care professional if you have any concerns about your vision.

Can zeaxanthin reduce the risk of age-related macular degeneration (AMD)?

Research suggests that a higher intake of zeaxanthin, along with lutein, may be associated with a reduced risk of developing age-related macular degeneration (AMD). AMD is a progressive eye disease that can cause central vision loss and is a leading cause of blindness in older adults. While zeaxanthin and lutein cannot cure or reverse AMD, they may help protect the macula from oxidative damage and reduce the progression of the disease. However, it is important to note that individual results may vary, and it is recommended to consult with an eye care professional for personalized advice.

Is zeaxanthin safe to take during pregnancy or breastfeeding?

While zeaxanthin is generally considered safe for most individuals, including pregnant and breastfeeding women, it is always advisable to consult with a healthcare professional before starting any new dietary supplement. They can provide personalized advice based on your specific health needs and any potential risks or interactions.

Are there any drug interactions with zeaxanthin?

Zeaxanthin is not known to have any significant interactions with medications. However, it is always important to inform your healthcare provider about all the medications, supplements, and herbs you are taking to avoid any potential interactions. They can provide guidance on the safe and appropriate use of zeaxanthin in your specific situation.

Can smokers benefit from zeaxanthin?

Research suggests that zeaxanthin, along with lutein, may be particularly beneficial for smokers. Smoking has been linked to an increased risk of developing age-related macular degeneration (AMD) and cataracts. Zeaxanthin and lutein act as antioxidants and can help protect the eyes from oxidative damage caused by smoking. However, it is important to note that quitting smoking is the best way to reduce the risk of eye diseases and improve overall health.

Dt. Mary Ahern

MS, RD

Dietitian

Mary Ahern, MS, RD is a registered dietitian and health writer who is passionate about plant-based nutrition and achieving better health by balancing time between the kitchen and the gym. Currently she's pursuing PhD from University of Arizona