Siim Land: I Tested Popular Eye Supplements for 30 Days (Surprising Results)

Key Takeaways

• Take lutein (10-25 mg/day) and zeaxanthin (2-5 mg/day) to reduce digital eye strain, improve dry eyes, and support long-term eye/brain health.
• Prioritize carotenoid-rich foods like egg yolks, spinach, salmon, and purple sweet potatoes for natural intake.
• Protect circadian rhythm by getting morning sunlight and minimizing blue light exposure at night – retinal health directly impacts brain function.
• Monitor macular pigment density (via eye exams) as a biomarker for both eye and brain health, especially after age 55.
• Consider higher doses (20+ mg lutein) if you have high screen time or early signs of eye strain, based on clinical results.

Supplements & Protocols Mentioned

• Lutein: 10-25 mg daily (20+ mg for therapeutic effects)
• Zeaxanthin: 2-5 mg daily (optimal 2:1 ratio with lutein)
• Take for 6-12 months for cognitive/retinal benefits

“The eyes are actually part of your brain… Poor eyesight indicates poor brain structure.”

Bottom Line

Supplement with 10-25 mg lutein + 2-5 mg zeaxanthin daily if you have screen exposure, and prioritize carotenoid-rich foods to protect both eyes and brain long-term.

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