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Omega-3 Fatty Acids and Carotenoids Fight Macular Degeneration

macular degeneration can cause loss of central vision - try omega-3 fatty acidsAge-related macular degeneration is an eye disease you do not want to get! One of the treatments is injections directly into the eye on a regular basis. The consequences can be devastating. The loss of central can steal your driving independence and your ability to recognize faces, watch TV, read, do crafts and hobbies, and cook. Research studies on carotenoids and essential fatty acids such as omega-3 fatty acids show hope for preventing and supporting Age-Related Macular Degeneration (ARMD or AMD).

The retina is in the back of the eye. It detects light and sends signals to the brain. In the retina’s center is a yellowish spot called the “macula.” The macula is the part of the retina responsible for sharp, straight-ahead vision.

This article discusses four champion carotenoids for the eyes: lutein, zeaxanthin, meso-zeaxanthin, and astaxanthin.1 Plus, we cover two essential fatty acids: omega-3 and omega-6 fatty acids.

Essential Fatty Acids for Macular Degeneration Prevention

Essential fatty acids, vitamins, and minerals are all needed for good vision. They are integral components of nerve cells, cell membranes, and hormone-like substances. They include omega-3 and omega-6 fatty acids. Omega-3 fatty acids reduce inflammation, are essential to retinal health, and lower the risk of chronic diseases, such as heart disease.

Omega 6 Fatty Acids

Some types of omega-6 fatty acids, like those found in borage seed oil and black currant seed oil, are beneficial for vision health and reduce inflammation. Other types, present in processed grain products and processed vegetable oils, increase inflammation.

Omega 3 Fatty Acids

Omega-3s help shield the retina from age-related degenerative changes.2 Research showed people with the highest intake of fish oils had a 14% lower risk of early-stage ARMD. Additionally, they had a 29% lower risk of late-stage, more severe macular degeneration.3 Additional research found that with an additional 1,000 mg of omega-3 intake per day, the risk for early macular degeneration was lowered by 6%; the risk for late macular degeneration was reduced by 22%.4

Omega-3 Fatty Acids reduce inflammation.5 They are found in certain plants and fish. The ones found in plants are alpha-linolenic acid and are in flaxseed, canola, soy, perilla, and walnut oils. Alpha-linolenic acid is similar to the omega-3 fatty acids that are in fish oil. They include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The plant-based omega-3 fatty acids do not contain EPA or DHA. However, the body can convert some of the alpha-linolenic acid to DHA and EPA.

Patients with the highest levels of dietary omega-3 intake had a 49% reduction in risk for wet macular degeneration. This number is compared to those with the lowest amount of omega-3 consumed.6

The levels of omega-3 and omega-6 fatty acids consumed are important. The Ideal dietary consumption of omega-6 should be 1 to 4 times the amount of omega-3. The typical American diet now consumes 10 to 20 times as much omega-6. This is due to the significant increase in carbohydrates — particularly refined carbohydrates — and processed foods. Also, red meat is high in omega-6 fatty acids.

This change led to an increased risk of chronic inflammatory diseases such as atherosclerosis, cardiovascular disease, rheumatoid arthritis, irritable bowel syndrome, and diabetes.6 Other factors include obesity and waist size.7 These inflammatory conditions often result in chronic eye inflammation. These include: uveitis, macular edema, diabetic retinopathy, macular degeneration, glaucoma, and even cataracts. Inflammation contributes to poor circulation, which can hurt the delivery of essential nutrients to the eyes.

Omega-3 Fatty Acids and Macular Degeneration

Omega-3s induce the development of brain cells in adults by supporting the synapses and the growth of links between neurons. These oils also reduce inflammation, are neuroprotective,8 and enhance BDNF synthesis. They are essential for learning and memory.9

Specific Carotenoids for Macular Degeneration

Lutein, zeaxanthin, meso-zeaxanthin and astaxanthin belong to a family of nutrients called “carotenoids.” These four stand out as essential to eye health. The eyes are made from nutrients and therefore, a poor diet leads to poor eye health. People who eat a lot of junk food, fast food, and processed foods should not be surprised if they get an eye diagnosis in their senior years. The good news is that getting enough of these carotenoids helps prevent eye disease and preserve vision.

Research has brought these nutrients into the mainstream of vision care.10 Landmark studies that came to the attention of many conventional eye doctors were the Age-Related Eye Disease Studies (AREDS).11 There were two studies: first AREDS (2001) and AREDS2 (2006), then AREDS update in 2013. This research demonstrated the effectiveness of certain treatments for macular degeneration. These treatments include carotenoids, vitamins, and omega-3 fatty acids.12 These studies did not include other essential nutrients. However, these nutrients have been well-researched and are also important for Macular Degeneration: taurine, bilberry, gingko biloba, saffron, astaxanthin, meso-zeaxanthin, and melatonin.

According to a study, a supplement with the ratio of 10:10:2 (meso-zeaxanthin:lutein:zeaxanthin milligrams) is superior to other ratios.13

Lutein

Suggested Intake: 6 mg–20 mg per day.

Combined with zeaxanthin and black currant seed oil, lutein helps protect the retina and eye lens. It filters out light and it has been shown to help reduce eyestrain.14 Lutein also helps protect against oxidative stress and inflammation that contribute to cataract development,15 16 especially when it is combined with omega-3 fatty acids.17

This carotenoid lessens the risk of damage from ARMD. Diets high in lutein reduce AMD risk by 57%.18 19 Retinas with AMD have 30% less lutein than healthy retinas.20

Lutein is even more effective when coupled with zeaxanthin and meso-zeaxanthin. For example, lutein and zeaxanthin intake reduces the risk of by 41%.21 Lutein also reduces the risk by 25–30% of the dry (early) form of macular degeneration. Heading off dry ARMD is crucial to preventing the more severe (wet) form, and resulting choroidal neovascularization.22

The best sources of lutein are kale and spinach. Other good sources include turnip greens, summer squash, Brussels sprouts, orange whole foods (such as corn, pumpkin, paprika, and yellow-fleshed fruits), pecans, and avocado.

Lutein is also available through enriched eggs. A small study found lutein from eggs was absorbed more easily than lutein from spinach or supplements.23 In addition, the lutein that comes from red and orange foods supports eye color density more than from spinach or supplements.24

Meso-Zeaxanthin

Suggested Intake: 6 mg–20 mg per day.

Meso-zeaxanthin is found in the macula. This carotenoid is a powerful antioxidant. Meso-zeaxanthin is most effective in combination with other carotenoids, like lutein and zeaxanthin25

A 2016 study showed that supplementing daily with meso-zeaxanthin, along with lutein and zeaxanthin, significantly increased macular pigment.26 On the other hand, meso-zeaxanthin was found to be compromised in patients with macular degeneration. Another earlier study came to a similar conclusion.

Meso-zeaxanthin is found in microalgae and sea creatures that consume the algae. These include trout, salmon, shellfish, and krill. Meso-zeaxanthin is in the skin of trout, sardines, and salmon.

Zeaxanthin

Suggested Intake: 2 mg–12 mg per day.27

Zeaxanthin is concentrated in the eyes where it fights oxidative stress. Like lutein, it is a yellow pigment that absorbs blue light. Zeaxanthin improves central vision function in a number of ways.28

One of the diagnostic tests for macular problems is the glare recovery test. In that test, the subject is exposed to bright light, such as the eye doctor’s ophthalmoscope. The eye doctor measures how long it takes for the patient’s visual acuity to return. Zeaxanthin, lutein, and meso-zeaxanthin make up most of the eye color and therefore, they are essential for fast recovery from glare.29

Research found that a high intake of zeaxanthin lowered the risk of dry AMD. High intake also helped prevent it from advancing to wet AMD.30 It increases the density of the eye color and protects the retina from damaging solar radiation.[31 Ibid. Richer. (2011).]

One study found that zeaxanthin is more effective than lutein in protecting against oxidative stress from ultraviolet light exposure.31 Another study found zeaxanthin improves vision in elderly patients with early macular degeneration. The results were found both eye charts and reports of better night vision.

The best source of zeaxanthin is kale and then spinach. It is found in orange and red foods such as saffron, orange peppers, paprika and paprika peppers, goji berry, corn, oranges, and tangerines. Other vegetables that contain a lot of zeaxanthin are: collards, mustard greens, romaine lettuce, broccoli, kiwi fruit, peas, and chard.

Astaxanthin

Suggested Intake: 6-12mg daily.

Reviews of previous and ongoing research point to the wide range of benefits of this potent antioxidant, including easy digestion and safety factors. Astaxanthin lowers levels of free radicals in people who are smokers or overweight. It acts as an anti-inflammatory agent. Also, it lowers triglycerides and increases blood flow and good HDL cholesterol. Astaxanthin supports brain functioning with improved thinking and nerve stem cell growth. It also improves visual acuity.32.

Astaxanthin is similar to beta-carotene, but it has a different physical design. One unique quality is its ability to cross the blood/brain barrier. This means it has the capacity to deliver antioxidants directly to the brain, as well as to the eyes and nervous system. This explains its presence in the retina.

Astaxanthin destroys free radicals. and It wards off their constant attack on all parts of the body.33 When tested against other substances, astaxanthin was one of the most effective in counteracting free radicals. Its antioxidant ability is ten times more powerful than beta-carotene,34 lutein, or zeaxanthin, and from 60–500 times stronger than vitamin E.35 It must be taken through food or in supplement form since it is not made by the body naturally.

Astaxanthin is also a powerful anti-inflammatory agent and pain reliever. Because inflammation is at the root of many eye conditions, this ability to reduce inflammation is extremely beneficial. It blocks COX-2 enzymes, which cause the pain and inflammation behind various forms of arthritis.36

Research shows astaxanthin protected embryos against heat stress. It works by supporting mitochondria, the energy producers of the cell.42 It also protects against the cell death of epithelial (lining) cells by supporting the mitochondrial signaling pathway.37

Astaxanthin slows oxidative damage and protects the photoreceptors.38 Sources of astaxanthin include red yeast (Phaffia rhodozyma, used in Asian cooking), salmon, shrimp, trout, and other pink seafood that eat the red algae Haematococcus.

Summary

Preventing macular degeneration will help keep your senior years golden. Eating a nutrient-rich diet and taking specific supplements before disease sets in is just good planning. Clear your diet of junk foods, and add fresh fruits, vegetables, specific oils, and certain types of fish. If you fall ill with an eye disease such as macular degeneration, work with your eye doctor and do your research. Macular degeneration is not an inevitable part of aging.

Suggested Supplements

Advanced Eye & Vision Support Formula (whole food) 60 vcaps – this formula is whole food, organic and GMO free with lutein, zeaxanthin, bilberry, and much more.

Dr. Grossman’s Meso Plus Retinal Support and Computer Eye Strain Formula with Astaxanthin 90 vcaps – also contains lutein, zeaxanthin, meso-zeaxaanthin, taurine and more.

Advanced Eye & Vision Support & Meso Plus Formula with Astaxanthin (3-mo. Combo)

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi120 Vcap Combo – 2 months supply

Taurine Extra Strength 1000 mg 100 vcaps (TAU30)

Brain and Memory Power Boost 120 caps

Brain and Memory Support Package 1

Microcurrent Stimulation 100ile Purchase Option – home unit for supporting retinal and optic nerve health. Summaries of 7 studies done to date summarized on the product page.

Recommended Books

Natural Eye Care: Your Guide to Healthy Vision and Healing

Natural Parkinson’s Support (ebook): Your Guide to Preventing and Managing Parkinson’s

Natural Brain Support: Your Guide to Preventing and Treating Alzheimer’s, Dementia, and Other Related Diseases Naturally

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  3. Jiang H, Shi X, Fan Y, et al. Dietary omega-3 polyunsaturated fatty acids and fish intake and risk of age-related macular degeneration. Clin Nutr.2021Dec;40(12):5662-73. ↩
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    13 AREDS, AREDS2: (2001, 2006, 2013) Antioxidants & Macular Degeneration. Retrieved on Oct 15 2017 from http://www.naturaleyecare.com/study.asp?s_num=105. ↩
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  15. Olmedill, B., Granado, F., Blanco, I., Vaquero, M. (2003). Lutein, but not alpha tocopherol, supplementation improves visual function in patients with age-related cataracts: A 2-year double-blind, placebo controlled study. Nutrition, Jan;19(1):21-4. ↩
  16. Manayi. A., Abdollahi, M., Raman, T., Nabavi, S.F., Hablemariam, S., et al, (2015). Lutein and cataract: from bench to bedside. Crit Rev Biotechnol, Oct;36(5):829-39.16 ↩
  17. Padmanabha, S., Vallikannan, B. (2018). Fatty acids modulate the efficacy of lutein in cataract prevention: Assessment of oxidative and inflammatory parameters in rats. Biochem Biophys Res Commun, Jun 2;500(2):435-442. ↩
  18. Seddon, J.M., Ajani, U.A., Sperduto, R.D., Hiller, R., Blair, N. et al, (1994). Dietary carotenoid, vitamins A, C, E, and advanced age-related macular degeneration. JAMA, Nov 9;272(18):1413-20. ↩
  19. Treatment with lutein helps thicken the retina.p19. 19 Landrum, J.T., Bone, R.A., Kilburn, M.D. (1997). The Macular Pigment: A Possible Role in Protection from Age-Related Macular Degeneration. Adv Pharmacol, 38:537-56. ↩
  20. Ibid. Landrum. (1997). ↩
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  22. Ibid. Landrum. (1997). ↩
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  25. Li, B; Ahmed, F; Bernstein, P.S. (2010). Studies on the singlet oxygen scavenging mechanism of human macular pigment. Arch Biochem Biophys, Dec 1;504 (1): 56–60. ↩
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  27. Piermarocchi, S., Saviano, S., Parisi, V., Tedeschi, M., Panozzo, G., et al. (2012). Carotenoids in Age-related ↩
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  29. Stringham, J.M., O’Brien, K.J., Stringham, N.T. (2016). Macular carotenoid supplementation improves disability glare performance and dynamics of photostress recovery. Eye Vis (Lond), Nov11;3:30. ↩
  30. Richer, S.P., Stiles, W., Graham-Hoffman, K., Levin, M., Ruskin, D., et al. (2011). Randomized, double-blind, placebo-controlled study of zeaxanthin and visual function in patients with atrophic age-related macular degeneration: the Zeaxanthin and Visual Function Study (ZVF) FDA IND #78, 973. Optometry, Nov;82(11):667-680.e6. ↩
  31. Delcourt, C., Carriere, I., Delage, M., Barberger-Gateau, P., Schalch, W., et al. (2006). Plasma Lutein and Zeaxanthin and Other Carotenoids as Modifiable Risk factors for Age Related Maculopathy and Cataract: the POLA study. Invest Ophthalmol Vis Sci, Jun;47(6):2329-35. ↩
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