Chances are you've probably heard of lutein, either through advertisements or word of mouth.
It's a popular nutrient, more specifically carotenoid, and can have a tremendous benefit for your vision.
Will lutein improve vision? Over time, the evidence indicates yes.
After all, lutein is a crucial carotenoid (plant-based pigment) located primarily in the retina of the eye.
The body doesn't synthesize lutein on its own.
Rather, it's up to the individual to get enough of it from dark green leafy vegetables such as kale, spinach, or broccoli, corn, and eggs.
The same is true for zeaxanthin, lutein's closely related cousin.
Zeaxanthin is found primarily in the macula of the eye, which is responsible for our central vision.
Both help to protect the eye from harmful ultraviolet light which can cause permanent damage over time.
Another compound, called meso-zeaxanthin, is derived exclusively from lutein, and unlike the other two carotenoids, it is synthesized within the body directly from lutein.
Meso-zeaxanthin serves as a first line of defense against UV radiation in the macula before zeaxanthin and lutein, respectively.
All three carotenoids are similar chemically -- the only major difference is in their structure.
How much of each should you get in your diet? Officially there aren't any guidelines.
But unlike prescription medications, there aren't any known side effects for consuming plenty of these carotenoids -- they are all naturally occurring.
Improvements in vision have been shown with as little as 10 mg lutein and 2 mg zeaxanthin on a daily basis.
However, if you're trying to improve your vision or reduce the occurrence of Advanced Macular Degeneration (AMD), cataracts, and/or glaucoma, 10-20 mg of each on daily basis or more may be necessary.
Studies show a 20% reduction in AMD and cataracts occurrence with increased lutein and zeaxanthin intake.
Even if you currently have these diseases, both lutein and zeaxanthin can help, but it's always good to check with a physician first.
So if consumed regularly will lutein improve vision? The evidence indicates it can preserve it in the short-term and improve it in the long-term.
But at times it can be difficult to obtain lutein and zeaxanthin in your diet.
That's why it's important to include a good quality multivitamin in your diet.
To be effective, such vitamins should have pure, natural ingredients in the highest concentrations, and developed under well-tested conditions.
The better quality vitamins will test for this and issue a Certificate of Analysis (COA) which tests each batch produced to ensure that all the nutrients are present in the proper concentrations as stated on the bottle.
Furthermore, these tests ensure that no contaminants are in the batch of vitamins that you consume.
Also, higher quality vitamins have an enteric coating to ensure that the stomach acid doesn't destroy important nutrients, allowing them all to be eventually absorbed into the bloodstream.
So in summary, keep these things in mind when it comes to your eyes.
Lutein and zeaxanthin can help improve vision if taken consistently.
Make sure to eat plenty of dark green leafy vegetables and take supplements daily to ensure you're getting enough of these carotenoids.
A small change in routine over time can add up to a big improvement in vision, so take the small, consistent steps and you'll see the benefits with healthier eyes and better vision in the long-run.
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