[00:01] 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 work day, I spend many hours in front of a screen writing, doing research,
[00:13] 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
[00:26] perfect with 100% visual acuity, but I do get a digital eye strain and visual my high screen time. But when I was digging through the research on lutein just eye supplements. Lutein and zeaxanthin also have benefits for the
[00:41] 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
[00:54] are both carotenoids that concentrate in the macula and retina to filter blue You can get them from orange and colorful foods such as blueberries, egg potatoes. That's why lutein and zeaxanthin are often combined together
[01:10] noticed from using lutein and zeaxanthin: less digital eye strain, subjectively speaking about 15 to 20% less digital eye strain, slightly less blurry vision after long days of computer work, and lastly, my eyes were
[01:23] 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
[01:36] 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 about the effects of lutein and zeaxanthin on eye health? There are
[01:49] showing that lutein and zeaxanthin supplementation improves eye strain, dry density, which is an indicator of eye health. The doses for that are 5 to 20
[02:01] mg a day, and doses below 5 mg haven't been seen to have an effect. This study also found that lutein, 10 mg a day, and zeaxanthin, 2 mg a day, has been shown to reduce the progression of age-related macular degeneration by 31% compared to
[02:15] placebo. Those taking the supplements had a 190 to 210% higher serum lutein and zeaxanthin after 1 year. Children receiving gummies with 10 mg of lutein and 2 mg of zeaxanthin have a 25% increase in macular pigment optical
[02:31] 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
[02:43] took? I took 25 mg of lutein and 5 mg 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
[02:56] 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
[03:08] 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
[03:23] structure and brain atrophy. You would expect that age-related macular degeneration being linked to Alzheimer's is only found in older people. Older also have worse dementia. But people who get age-related macular degeneration
[03:36] 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 reason for that, in my opinion, is the loss of circadian transmission into the
[03:49] As the retina get damaged, the retina get worse with age, less circadian signaling gets into the brain, and because less signaling gets to the brain, the brain functions worse. With worse eyesight, the brain is left
[04:02] 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
[04:15] 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,
[04:27] then it means your brain is experiencing oxidative stress and inflammation, since 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
[04:40] throughout the body. Carotenoids are powerful antioxidants that accumulate in against oxidative stress and inflammation. So, you want to have high in your eyeballs. So, does this mean that lutein and zeaxanthin are also good
[04:54] for brain health? Yes, supplementing with lutein and zeaxanthin has been seen to improve visual memory, learning, and cognitive function in people with controlled trials. The doses used were
[05:07] 10 to 12 mg for lutein, and 2 mg for zeaxanthin for 6 to 12 months. Higher are also associated with better cognitive function, better memory and learning, and a reduced incidence of dementia in children as well as
[05:21] centenarians. On the other hand, low blood carotenoid levels are associated with a higher risk of dementia, higher risk of mild cognitive impairment, and not going to be a good candidate for the cognitive function at my age, because
[05:35] 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
[05:47] 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
[05:59] 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
[06:11] decades. The way I would think about it is by just boosting your carotenoid carotenoids in your eyes, your skin, and brain. Because even if you are otherwise healthy person, you have good metabolic health, good body composition, etc.,
[06:24] you're still exposed to digital screens, excessive LED lights, excessive blue 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
[06:37] cognitive aging. Check out my video where I rank 100 supplements from worst supplements are good and which ones are bad.