Macular pigment is a natural “filter” in the retina that contains lutein and zeaxanthin. It concentrates in the centre of vision, helping manage glare and high‑energy blue light. Studies have shown that diet and supplements may increase macular pigment levels over time.

If you’ve noticed headlights feeling harsher at night, screens seeming brighter than they used to, or that you squint more on sunny days, your macular pigment might be part of the story. Think of it as your eye’s built‑in blue light filter: a protective, yellow‑gold layer containing two plant pigments, lutein and zeaxanthin, that sit right where you need them most, at the centre of vision.

Meet your macular pigment: The eye’s natural blue light filter

• What it is: Macular pigment is a concentrated layer of carotenoids—including lutein and zeaxanthin—nestled in the macula, the part of the retina responsible for sharp, detailed vision. These pigments also occur in the lens.
• What it does: It absorbs high‑energy blue light and acts as an antioxidant, helping to manage glare, support contrast sensitivity, and keep visual tasks comfortable in bright or backlit environments.
• Where it comes from: Your body can’t make lutein and zeaxanthin. You get them from colourful foods and, if needed, supplements.

Why macular pigment matters more after 45

Our visual system changes gradually with age. Pupils don’t open as widely in low light, the lens can scatter more light, and recovery from glare can feel slower. Building and maintaining healthy macular pigment can help with:

• Glare comfort: Bright headlights, reflective roads, or a winter sun low on the horizon become easier to handle when macular pigment is robust.
• Contrast and clarity: Many people report sharper, more comfortable vision for everyday tasks - reading labels, recognising faces, or driving at dusk—when visual noise is reduced.
• Screen resilience: The pigment filters a portion of blue light, complementing sensible screen and lighting habits.

Lutein and zeaxanthin 101

• Lutein and zeaxanthin are antioxidant carotenoids found in foods such as dark leafy greens, peas, broccoli, sweetcorn, and egg yolks.
• Higher macular pigment levels are linked with better glare handling and contrast sensitivity. The effect builds gradually as the pigments accumulate.

Food-first ways to boost your macular pigment

Aim to include lutein and zeaxanthin on most days. Simple UK-friendly swaps work well:

• Leafy greens: Kale, spinach, spring greens, rocket.
• Green vegetables: Garden peas, broccoli, Brussels sprouts.
• Other sources: Sweetcorn, orange peppers, kiwi, and especially egg yolks, where the natural fats help absorption.
• Examples of how to cook for absorbability, as dietary fat helps your body absorb these pigments:
  • You could lightly sauté greens in olive oil,
  • add avocado or olive oil to salads,
  • or have poached egg on cooked spinach.

When supplements make sense

Even with good intentions, many of us fall short on greens. A simple lutein and zeaxanthin supplement can help you maintain a steady daily intake.

• Typical daily amounts: 10–20 mg lutein is commonly used in studies; many products also include zeaxanthin (often around 2 mg). Woods Health Lutein and Zeaxanthin is an easy add if your diet is light on leafy veg.
• How to take: With your main meal, ideally one that contains healthy fats (think olive oil, eggs, salmon, nuts).
• Timeline: It usually takes 8–12 weeks of consistent intake before improvements are noticeable; review how your eyes feel across a full season.

Everyday habits that complement your blue light filter

• Use daylight wisely: Read and work in good natural light when possible; avoid harsh overhead glare.
• Follow the 20‑20‑20 rule: Every 20 minutes, look 20 feet away for 20 seconds, and remember to blink.
• Regular eye tests: Book an eye examination every two years (or as advised) to keep tabs on overall eye health.

Safety and smart use

• Lutein and zeaxanthin are generally well‑tolerated. If you’re pregnant or breastfeeding, on long‑term medication, or under the care of an optometrist/ophthalmologist, check with your GP or pharmacist before starting a new supplement.
• Supplements support, but don’t replace, a colourful, healthy diet and routine eye checks.

Quick takeaways

• Macular pigment is your eye’s inbuilt blue light filter, which contains lutein and zeaxanthin.
• After 45, supporting this pigment may help with glare comfort and contrast for everyday visual tasks.
• Build it with leafy greens, eggs, and consistent supplementation if needed—taken with a meal and some healthy fat.
• Give it time: expect 8–12 weeks before judging the difference.

FAQ

What exactly is macular pigment?

It’s a concentrated layer of lutein and zeaxanthin in the retina’s centre that filters high‑energy blue light and supports visual comfort.

Can food alone provide enough lutein and zeaxanthin?

Yes, for some, especially if you eat foods that contain this on most days. If your intake is patchy, a daily lutein supplement can help maintain steady levels.

How much lutein should I look for?

Many people choose 10–20 mg lutein daily, often paired with a small amount of zeaxanthin, taken with food.

Will screen blue‑light settings replace the need for lutein and zeaxanthin?

Warm screen tints can feel more comfortable at night, but they don’t replace good lighting, regular breaks, and nutrition that supports macular pigment.

A gentle note on products

If your plate isn’t reliably leafy, a daily capsule such as Woods Health Lutein and Zeaxanthin can help maintain your intake of these key macular pigment nutrients. Pair it with sensible lighting and regular eye tests for a simple, eye‑kind routine.

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References and further reading

• Bernstein PS, Khachik F, Carvalho LS, Muir GJ, Zhao DY, Katz NB. Identification and quantitation of carotenoids and their metabolites in the tissues of the human eye. Experimental Eye Research. 2001;72(3):215-223.
• Bone RA, Landrum JT, Friedes LM, et al. Distribution of lutein and zeaxanthin stereoisomers in the human retina. Experimental Eye Research. 1997;64(2):211-218.
• Wooten BR, Hammond BR Jr. Macular pigment: influences on visual function and protection against damage from visible light. Progress in Retinal and Eye Research. 2002;21(3):225-248.
• Stringham JM, Johnson BD, Hammond BR Jr. Macular carotenoids and visual performance: a review of psychophysical and neurophysiological evidence. Frontiers in Nutrition. 2017;4:28.
• Ma L, Dou HL, Wu YQ, Huang YM, Huang YB, Lin XM. Lutein and zeaxanthin intake and macular pigment optical density: a systematic review and meta-analysis. Graefe’s Archive for Clinical and Experimental Ophthalmology. 2012;250(12):1863-1874.
• Johnson EJ. Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutrients. 2014;6(1):193-201.
• Stringham NT, Stringham JM, O’Brien KJ. Macular carotenoid supplementation improves visual performance, sleep quality, and adverse physical symptoms in those with high screen time exposure. Nutrients. 2017;9(8):E903.
• Chung HY, Rasmussen HM, Johnson EJ. Lutein bioavailability is higher from eggs than from spinach and supplements. Journal of Nutrition. 2004;134(8):1887-1893.
• Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. Journal of Nutrition. 2005;135(3):431-436.
• O’Hagan JB, Khazova M, Price LLA. Low-energy light bulbs, computers, tablets and the blue light hazard. Eye (London). 2016;30(2):230-233.
• The College of Optometrists (UK). Blue light and digital devices: position statement. Accessed October 2025. https://www.college-optometrists.org

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