It’s a normal and almost unavoidable part of life that we spend a significant amount of time looking at screens on digital devices. Whether for work, online shopping, watching your favourite streaming service or time spent on social media, most of us are exposed to screens daily. The impact of this consistent screen time on our eye health should not be overlooked, particularly for children and young adults.
Screens from digital devices emit blue light, a short wavelength, high energy light that forms part of the visible light spectrum. Sunlight is the largest source of blue light exposure. Natural blue light from sunlight plays a role in supporting mood, cognition and normal sleep wake cycles, and contributes to the development of children’s vision. However, outside of daylight hours, we are also exposed to artificial blue light from screens, LED lighting and other sources.
What’s the problem with blue light?
Due to its high energy, blue light can reach the back of the eye, including the retina and macula, which are important for normal vision. Prolonged exposure to blue light has been associated with increased oxidative stress and free radical activity, which may impact cells in the eye over time. This may be of particular relevance in children, as the natural protective mechanisms of the eye are still developing.
In addition to blue light exposure, prolonged close up focus on screens may lead to eye strain and fatigue. Reduced blinking during screen use can also contribute to dry eyes, redness and irritation.
Another potential effect of screen use, particularly in the evening, is disruption to melatonin production, which may affect normal sleep patterns and overall wellbeing.
So, what can you do to protect your eye health?
1. The protective power of carotenoids
Carotenoids are pigments found in plants, algae and some bacteria and fungi. They are commonly found in brightly coloured yellow, orange and red fruits, vegetables and flowers. In plants, carotenoids help absorb excess light energy and provide antioxidant activity.
Lutein and zeaxanthin are two carotenoids found in the eye. They contribute to the yellow pigment in the macula and are understood to help filter blue light and provide antioxidant activity. These carotenoids help reduce free radical damage and provide nutritional support for the macula region of the eye.
The body cannot synthesise lutein and zeaxanthin, so they must be obtained through diet.
2. Dietary sources of Lutein and Zeaxanthin
Dietary sources of Lutein and Zeaxanthin include egg yolk, corn, kiwi fruit, grapes, orange capsicum, orange juice, zucchini, and squash. Lutein is found in the highest amounts in corn, whilst Zeaxanthin’s primary source is orange and yellow capsicum.
3. Supplements for eye health
If dietary intake is low, some people may consider nutritional supplements as part of their approach to supporting eye health.
Large clinical studies such as AREDS have investigated combinations of lutein and zeaxanthin alongside other nutrients such as vitamin C, vitamin E, zinc and copper for their role in eye health, particularly in older adults.
Beneficial herbs for eye health include African Marigold (a natural source of lutein) and Bilberry, which are high in protective antioxidants.
4. Lifestyle tips for suppoting your eyes
- Wear sunglasses to help protect your eyes from sunlight
- Try to limit screen use, particularly 1–2 hours before bed
- Follow Australian guidelines for children’s screen time:
- No screen time for children under 2 years
- No more than 1 hour per day for ages 2–5
- No more than 2 hours recreational screen time for ages 5–17 (excluding schoolwork)
- Follow the 20-20-20 rule: every 20 minutes, look at something 6 metres away for at least 20 seconds
- Remember to blink regularly to help keep eyes moist
Taking proactive steps may help support eye health over time. Regular eye checks, a carotenoid rich diet and mindful screen use are practical ways to look after your vision.
Disclaimer:
This information is general in nature and is not intended to replace advice from a healthcare professional.
Reference List
- National Center for Biotechnology Information.
Zhao ZC, et al. Research progress about the effect and prevention of blue light on eyes. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6288536/
→ Supports blue light, oxidative stress, circadian rhythm discussion - Centers for Disease Control and Prevention.
Screen time and health outcomes. Available at: https://www.cdc.gov/pcd/issues/2023/23_0197.htm - Australian Institute of Family Studies.
Too much time on screens. Available at: https://aifs.gov.au/resources/short-articles/too-much-time-screens - Contact Lens and Anterior Eye Journal.
Digital eye strain and screen use. Available at: https://www.contactlensjournal.com/article/S1367-0484(22)00199-0/fulltext - National Institutes of Health.
Lutein and zeaxanthin overview. Available at: https://ods.od.nih.gov - Lopresti AL, et al. (2025).
Effects of lutein and zeaxanthin supplementation in screen users.
