Are Your Eyes Burning from Too Much Screen Time? These Natural Nutrients Could Help

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With screen time at an all-time high, digital eye strain has become the new headache of modern life. A new clinical trial suggests that two natural plant pigments — lutein and zeaxanthin — may support visual comfort and resilience. We spoke to the researchers behind the study to learn more.

WORDS LIM TECK CHOON

Lutein and zeaxanthin are carotenoids, natural plant pigments that give foods like leafy greens, corn, and egg yolks their bright colors.

Inside the body, they concentrate in the macula — the part of the eye responsible for sharp vision — and also in the brain.
Because they act like “internal sunglasses”, they help filter harmful blue light and protect against oxidative stress.

As Dr Adrian Lopresti explained, “A greater density of these macular pigments can be associated with better visual health. They act as our body’s built-in shield against excess blue light.”

A CLOSER LOOK AT THE RESEARCH

FEATURED EXPERT
DR ADRIAN LOPRESTI
Lead Researcher of the Study and Clinical Psychologist
Clinical Research Australia

Dr Adrian Lopresti was involved a 6-month randomized, double-blind, placebo-controlled trial involving 70 adults who used screens for more than six hours a day.

Half the participants received a daily soft gel of a lutein and zeaxanthin combination, while the others took a placebo.

The team used both objective tests and participant questionnaires to track changes. These included:

Tear production tests, to see how well the eye stayed hydrated.
Tear stability tests, which measured how quickly dry spots formed on the eye surface.
Light recovery tests, where participants’ eyes were exposed to bright light to measure how quickly vision returned to normal.
Visual acuity tests, alongside self-reports on eye dryness, sleep quality, and focus.

The Results Were Encouraging

Dr Lopresti shares that participants who took lutein and zeaxanthin:

Produced more natural tears.
Their eyes stayed moist longer.
They recovered more quickly after bright light exposure.

Significantly, these benefits were measured using clinical tools, not just self-reported comfort.

No serious side effects were reported, and supplementation was well tolerated.

POSSIBLE BENEFITS BEYOND EYE HEALTH

Although this trial focused on eye health, there may be broader benefits.

Dr Lopresti notes that, in an earlier study, lutein and zeaxanthin supplementation also improved visual memory and learning in adults.

“Because these carotenoids accumulate in the brain, the potential extends beyond eye health,” he says.

Research is ongoing, including a trial in teenagers that will examine both visual and cognitive outcomes.

LIFESTYLE MATTERS TOO

FEATURED EXPERT
DAVID FOREMAN
Pharmacist
The Herbal Pharmacist^®

David Foreman, emphasized that nutrition is only one piece of the puzzle.

“Lifestyle modifications reduce the external stressors, while nutrition fortifies the eye against oxidative damage,” he explains. “Together, they and nutrition a two-pronged approach.”

He recommended practical strategies such as:

Following the 20-20-20 rule (every 20 minutes, look at something 20 feet or 6km away for 20 seconds).
Conscious blinking and reducing glare.
Adjusting screen settings and using humidifiers.

Common Misconceptions About Screen-Related Eye Strain

“Many people assume eye strain causes permanent vision loss,” Foreman says. “In reality, most symptoms are functional and reversible if addressed early.
Others believe that if they have no symptoms, their eyes are fine. This may not always be true, as changes such as reduced blinking or blue light stress can happen silently (without symptoms).

LOOKING AHEAD

Both experts agreed that as screen use continues to rise, public awareness of eye health will grow.

“Just as sunscreen has become essential for skin protection, daily eye wellness routines that combine nutrition, lifestyle, and preventive habits will become the norm,” Foreman predicts.

This article is part of our series on foods and how consuming these foods can affect various aspects of our health.

References:

Lopresti, A. L., & Smith, S. J. (2025). The effects of lutein/ zeaxanthin (Lute-gen^®) on eye health, eye strain, sleep quality, and attention in high electronic screen users: a randomized, double-blind, placebo-controlled study. Frontiers in Nutrition, 12, 1522302. https://doi.org/10.3389/fnut.2025.1522302
Lopresti, A. L., Smith, S. J., & Drummond, P. D. (2022). The effects of lutein and zeaxanthin supplementation on cognitive function in adults with self-reported mild cognitive complaints: A randomized, double-blind, placebo-controlled study. Frontiers in Nutrition, 9, 843512. https://doi.org/10.3389/fnut.2022.843512

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