The Facts on Blue Light Fatigue

Did you know the average American spends more than seven hours in front of an electronic device every day? We rely on our devices for everything from productivity and education to entertainment. However, this extensive screen time exposes us to harmful blue light, which can lead to issues with eye health and even disrupt sleeping patterns over time.¹

Studies have shown that excessive blue light exposure can disrupt our circadian rhythm (our sleep and wake cycle), especially if we're exposed to blue light sources at night, because blue light suppresses melatonin.² Additionally, blue light exposure can cause digital eye strain and eye fatigue, leading to symptoms such as blurry vision, difficulty focusing, dry and irritated eyes, fatigue, and even neck and back discomfort.

Thankfully, intriguing research has highlighted how we can protect ourselves from blue light damage with two antioxidant carotenoids: lutein and zeaxanthin.

Lutein & Zeaxanthin for Vision Health

The protective qualities of these macular carotenoids have been extensively studied in various areas of health. One notable study, published in Nutrients, an open-access journal of human nutrition, has delved deeper into how lutein and zeaxanthin support healthy retinas. Researchers revealed that a specific blend of lutein and zeaxanthin, known as Lutemax 2020, helps protect retinal photoreceptors against blue light by combating oxidative stress, which is the primary contributor to vision concerns related to blue light exposure.³

Although this was a non-human study, it may have significant implications for human health, particularly given the constant exposure to blue light we experience daily.

What is Blue Light?

Why is blue light so different from other types of light? Simply put, blue light has a shorter wavelength and higher frequency than red light.⁴ It is also closer in the color spectrum to nonvisible, ultraviolet light than other visible lights, like red or orange.⁵ Unfortunately, the natural filters in our eyes do not sufficiently protect against blue light, meaning it can cause long-term vision issues.

Here are some eye-opening facts about blue light:

• Sunlight is the biggest natural source of blue light. Artificial sources include smart device screens, fluorescent lights, and TV screens.⁶
• Electronic sources are the largest overall source of blue light in our modern lives, as we spend around 90% of our day indoors with these technologies.⁷
• The average American adult spends about seven hours per day on electronic devices.⁸
• Teens spend around nine hours each day in front of a variety of screen types, including TVs, cell phones, computers, and tablets.⁸
• About 65% of American adults report experiencing digital eye strain linked to the blue light emitted by electronic devices.⁹
• Accumulating in the retina, the carotenoids lutein (accompanied only by zeaxanthin) provide targeted support for ocular health by absorbing blue light.¹⁰

Lutein and Zeaxanthin for Eye Health

One of the most effective ways to protect yourself against blue light exposure is to enrich your diet with lutein and zeaxanthin. These two carotenoids, part of the same nutrient family as beta-carotene and referred to as macular carotenoids, are deposited in the macula (a part of the retina) when consumed.¹⁰ They are found in brightly colored fruits and vegetables, particularly green leafy vegetables. The unique yellow-orange pigment of lutein not only adds vibrant color to foods but also helps to filter blue light. BubbForest's lutein supplements provide a convenient way to obtain the benefits of lutein if your diet is lacking in fruits and vegetables. By supplementing with lutein, we can leverage the power of color to promote healthy eyes and vision.

Lutein and zeaxanthin carry with them a yellow-orange pigmentation which absorbs blue light. The higher the density of macular pigment, the more protection you have.¹¹ Lutein and zeaxanthin also offer potent antioxidant benefits and play a role in protecting your retina from the cumulative exposure and oxidative stress that lead to age-related eye concerns.¹²

Ways to Support Eye Health Every Day

It isn’t possible to avoid blue light altogether, but you can take steps to protect yourself from its dangers as much as possible. Here are some tips for blue light protection:

• Limit screen time when not working. Engage in activities like reading a book or taking a walk to reduce blue light eye strain.
• Remember to blink frequently when using electronics.
• Set a time for “lights out” for your devices in the evenings.
• Limit your screen time before bed and use night-time settings to minimize blue light exposure.
• Follow the 20-20-20 rule: Every 20 minutes, shift your eyes to look at an object at least 20 feet away for at least 20 seconds.
• Consider adding supplements with lutein and zeaxanthin to your daily routine like our Age Related Eye Support or Synergistic Eye Health for blue light eye protection.

Ways to Help Promote Eye Health

Protect your eyes from the effects of blue light by enriching your diet with supplements specifically formulated for ocular health. Look for supplements that contain both lutein and zeaxanthin, the two carotenoids scientifically studied to protect against blue light damage. An easy way to incorporate these nutrients into your diet is with BubbForest's delicious lutein and zeaxanthin Blue Light Protection gummies, which feature a tasty mango flavor. Another popular option is BubbForest's powerful Age Related Eye Support, specially formulated to help promote eye health, particularly for concerns about the effects of blue light, while providing additional antioxidant benefits from other nutrients like zinc, copper, and vitamins C and E. This formula also features high-quality Lutemax 2020 lutein from marigold extract derived from non-GMO flowers, rich in bioavailable lutein and lutein esters, making it an ideal source of this essential nutrient.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

Sources

1. A Review on the Current State of Research on Blue Light. National Library of Medicine. Read source

2. Blue Light has a Dark Side. Harvard Health Publishing. Read source

3. Lutein and Zeaxanthin Isomers. Nutrients. Read source

4. Wavelength of Blue Light and Red Light. Center for Science Education. Read source

5. Visible Light. NASA. Read source

6. How Blue Light Affects Your Eyes. UC Davis. Read source

7. A Review on the Current State of Research on Blue Light. National Library of Medicine. Read source

8. Average Screen Time Statistics (2024). What's the Big Data? Read source

9. Digital Eye Strain. Ophthalmology and Therapy. Read source

10. Lutein and Zeaxanthin. Nutrients. Read source

11. Macular Pigment. Piedmont Eye Care. Read source

12. Macular Carotenoid Supplementation. Foods. Read source