Zeaxanthin
(Xanthophyll Carotenoid)
Amount of Evidence: Low
Potential Benefits: Reasonable
Safety: High
TABLE OF CONTENTS
What is zeaxanthin?
Zeaxanthin is a carotenoid found primarily in leafy green vegetables. It is similar as far as its structure and effects to lutein. As a dietary supplement, this carotenoid is mainly used for improving vision and eye health. Unfortunately, it does not seem to be effective for anything but improving eye health. In this article, we will look at the main benefits of zeaxanthin, its potential side effects, and how to use it the right way.
Potential benefits
It is important to note that all of the potential benefits mentioned below are dose-dependent. In general, the higher the dose you take, the more pronounced the effects will be. However, they do reach a plateau at a certain point. We will discuss the best dosing protocol later in this article.
Major benefits
Minor benefits
Unproven benefits
The effect of zeaxanthin on these parameters has either not been adequately researched, or the science shows little to no efficacy in these areas.
Possible side effects
These side effects are dose-dependent and the risk for them increases (most often linearly but sometimes exponentially) as the dose is increased. Some of the side effects only apply to very high doses.
Who should not take zeaxanthin?
You should probably avoid taking the supplement if you:
Who will benefit the most?
You should consider taking the supplement if you:
How much zeaxanthin should you take?
The ideal dose of zeaxanthin appears to be around 2-3 mg daily. This should provide most of the benefits without meaningful side effects
While you could safely take more than that, it is by no means necessary. Higher amounts also increase the risk of unwanted side effects.
Food sources of zeaxanthin
Leafy green vegetables are by far the richest food group in zeaxanthin. As little as 50 grams of cooked spinach and many other leafy greens should provide more than enough zeaxanthin for the day.
While egg yolks are believed to be a good source, they do not contain nearly as much zeaxanthin as leafy greens.
Best time to take zeaxanthin
Since zeaxanthin is a fat-soluble carotenoid, it likely absorbs better when taken with a source of dietary fat.
Whether you take the supplement in the morning or the evening doesn’t really matter. It does not interrupt your sleep in any way.
Where to buy zeaxanthin?
Amazon seems to be the best option for ordering zeaxanthin supplements in most countries. They offer some very affordable products that are backed by many positive reviews. Also, you can choose from a wide range of brands there without having to spend time searching through other markets on the internet.
Beware that some brands display the dosage per serving and not per pill or capsule. Therefore, you may accidentally buy something less potent than you intended. Do not fall for this marketing trick.
FAQ
References
Most of the information provided in this guide is based on scientific research that can be found and verified in the PubMed medical library. We excluded from consideration studies that are either confounded or have a high conflict of interest.
Anecdotal evidence (from reports on Reddit, YouTube, and other sources) is also taken into account unless it contradicts scientific research.
We hope this guide has helped you determine if you should add zeaxanthin to your stack and how to do it right.
If you have any further questions or would like to share your feedback, feel free to email us!
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