In addition to heart health, vision is a topic that’s near and dear to my heart. The reason is that I watched my own mom face vision challenges that significantly impacted her life. Thinking back, I believe she is one of many who could have benefited from lutein supplements.
What is lutein? It’s a powerful carotenoid antioxidant that helps to promote healthy eye tissue, especially in the macula, retina, and lens. It helps to promote visual acuity by increasing macular pigment density which helps to filter out the various forms of light that can cause oxidative stress that contributes to aging eyes. Lutein also helps to reduce glare sensitivity and eye fatigue, and helps to promote proper lens density.
Taking Lutein Supplements Is Vital As We Age
While lutein is critical for eye health, our bodies can’t manufacture it and lutein levels decline with age. Plus, lutein levels tend to be lower in people with blue eyes, smokers
, and post-menopausal women.
The good news is that lutein is transported to our retinas in the same proportions that it’s found in our blood. So, eating more lutein in our diets—including foods like spinach
, kale, and collard greens—will increase the amount of lutein in our retinas. Plus, I highly recommend taking lutein supplements.
With Lutein Supplements, How Much Do Your Eyes Need?
There has been a huge body of research done on lutein supplements. In one study, researchers found that adults with the highest dietary intake of lutein had better macular health than those with the lowest intake. Another study found that subjects taking a 10 mg lutein supplement daily had healthier macula pigment density, visual acuity, contrast sensitivity, and better glare recovery time.
Plus, a 2008 study looked at two eye supplements—lutein and zeaxanthin—specifically for glare tolerance. What they found is that subjects given 10 mg of lutein and 2 mg of zeaxanthin daily for six months had better glare tolerance and recovery.
To get the greatest eye health support, I recommend taking 10 mg of lutein and 2 mg of zeaxanthin daily—which are the research doses.
Now, it’s your turn? Do you take lutein supplements for eye health?
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