I Tested Popular Eye Supplements for 30 Days (Surprising Results)

Lutein and zeaxanthin are popular supplements many eye doctors talk about, because they're known to support eye health and reduce digital eye strain. I work from a computer, and on a regular workday, I spend many hours in front of a screen, writing, doing research, recording videos, podcasts, social media, etc. So I decided to try out lutein and zeaxanthin for 30 days, to see if I notice any changes on my eyesight. I've tested my eye health with thorough eye examinations, and my eyesight is perfect with 100% visual acuity, but I do get a digital eye strain and visual tiredness maybe once a week, because of my high screen time. But when I was digging through the research on lutein and zeaxanthin, I found that they're not just eye supplements. Lutein and zeaxanthin also have benefits for the brain, skin, and potentially overall aging, which means that they can be also useful and desirable for people who have good eyesight. So that's why I took them for 30 days, and that's why I'm making this video. Lutein and zeaxanthin are both carotenoids that concentrate in the macula and retina to filter blue light and protect the eyes from damage. You can get them from orange and colorful foods, such as blueberries, egg yolks, salmon, spinach, and purple sweet potatoes. That's why lutein and zeaxanthin are often combined together to support eye health. Here's what I noticed from using lutein and zeaxanthin. Less digital eye strain. Subjectively speaking, about 15-20% less digital eye strain. Slightly less blurry vision after long days of computer work. And lastly, my eyes were less dry despite working in front of a computer. If you don't know, then digital screens can make you blink less, which will make your eyes feel more dry. Overall, I was quite surprised by the effects. As I said, I don't have problems with eyesight in of itself, but lutein and zeaxanthin did something that wasn't related to visual acuity. They made my eyes feel less tired when working in front of a computer. But what does the clinical evidence actually say about the effects of lutein and zeaxanthin on eye health? There are clinical trials and meta-analyses showing that lutein and zeaxanthin supplementation improves eye strain, dry eyes, and macular pigment optical density, which is an indicator of eye health. The doses for that are 5-20mg a day, and doses below 5mg haven't been seen to have an effect. This study also found that lutein 10mg a day and zeaxanthin 2mg a day has been shown to reduce the progression of age-related macular degeneration by 31% compared to placebo. Those taking the supplements had a 190-210% higher serum lutein and zeaxanthin after one year. Children receiving gummies with 10mg of lutein and 2mg of zeaxanthin have a 25% increase in macular pigment optical density, improved attention, memory, learning, and reduced eye strain after 6 months. They also had higher serum levels of BDNF, or brain-derived neurotrophic factor, which increases the growth of brain cells. What's the dose I took? I took 25mg of lutein and 5mg of zeaxanthin, just to be sure I take the higher dose. The interesting thing about eye health is that it goes way beyond just your visual acuity. The eyes, especially the retina, are actually part of your brain and they're connected to the brain via the optic nerve. The eyes are also the primary route for transmitting light into the eyes to regulate your circadian rhythm at the suprachiasmatic nucleus. That's why it's important to get your morning daylight exposure and block out artificial blue light before bed. It's no coincidence that age-related macular degeneration is associated with neurodegeneration and Alzheimer's dementia. Poor eyesight and poor retina health indicates poor brain structure and brain atrophy. You would expect that age-related macular degeneration being linked to Alzheimer's is only found in older people. Older people get worse eyesight, older people also have worse dementia. But people who get age-related macular degeneration already after the age of 55 are more likely to develop neurodegeneration as well. However, the same association is seen in younger people with visual impairment and cataracts. The reason for that, in my opinion, is the loss of circadian transmission into the brain. As the retina gets damaged, the retina gets worse with age, less circadian signaling gets into the brain. And because less signaling gets through the brain, the brain functions worse. With worse eyesight, the brain is left without the light, for lack of a better word. And as a result of that, it creates a situation of chronic circadian rhythm malfunctioning because the brain can't tell what time of the day it is. With age, circadian rhythm regulation worsens, as I've shared before, and this results in lower hormone production, circadian rhythm dysregulation, and worse sleep quality. The loss of retinal function and eyesight is a key factor here, in my opinion. The second reason is that if your vision is declining, then it means your brain is experiencing oxidative stress and inflammation, since that's what also degrades eyesight and the eyes and brain are connected. Similar to how the teeth in your mouth connect to your entire nervous system and can also cause inflammation throughout the body. Carotenoids are powerful antioxidants that accumulate in the eyes and they protect your eyes against oxidative stress and inflammation. So you want to have high amounts of carotenoids in your eyeballs. So does this mean that lutein and zeaxanthin are also good for brain health? Yes, supplementing with lutein and zeaxanthin has been seen to improve visual memory, learning, and cognitive function in people with cognitive impairments in randomized control trials. The doses used were 10-12 mg for lutein and 2 mg for zeaxanthin for 6-12 months. Higher carotenoid levels in the brain and blood are also associated with better cognitive function, better memory and learning, and a reduced incidence of dementia in children as well as centenarians. On the other hand, low blood carotenoid levels are associated with a higher risk of dementia, higher risk of mild cognitive impairment, and higher cognitive dysfunction. Now, I'm not going to be a good candidate for the cognitive function at my age, because the cognitive function becomes more relevant in your 70s and 80s. But I would still be very happy to protect my brain by protecting my eyes, by accumulating more carotenoids in the eyes, and in so doing, protecting the brain. But it doesn't end there. These carotenoids also provide benefits for the skin thanks to their antioxidant activity. Clinical trials in humans show that lutein and zeaxanthin do have skin-protective effects and they improve skin tone and pigmentation. The reason these carotenoids improve skin anti-aging is primarily because of protecting the skin against UV radiation and photoaging. Because UV radiation is the primary cause of skin aging over the course of decades. The way I would think about it is by just boosting your carotenoid status, boosting the amount of carotenoids in your eyes, your skin, and brain. Because even if you are an otherwise healthy person, you have good metabolic health, good body composition, etc. You're still exposed to digital screens, excessive LED lights, excessive blue light, which can still damage your eyes, as well as the skin. I don't think everyone needs to supplement carotenoids, but they definitely appear to be a low-hanging fruit for eye health and potentially skin health and cognitive aging. Check out my video where I rank 100 supplements from worst to best next to see which other supplements are good and which ones are bad.