Lutein
Lutein
Snapshot
Lutein is a carotenoid pigment and antioxidant critical for eye health, protecting against blue light damage and supporting macular function.
What is Lutein?
Lutein is a xanthophyll carotenoid not synthesized by humans, obtained through diet. It accumulates in the retina and lens, filtering high-energy blue light.
Where It Comes From
Rich dietary sources include leafy greens (spinach, kale), egg yolks, corn, and orange peppers; supplements provide concentrated lutein extracts, often combined with zeaxanthin.
Key Nutrients & Compounds
Supplemental lutein offers high-potency macular pigments that neutralize free radicals, reduce oxidative stress, and maintain photoreceptor integrity in the eye.
Health Benefits
Lutein supports visual acuity and contrast sensitivity; reduces risk of age-related macular degeneration (AMD); protects skin from UV damage; and supports cognitive function.
Recommended Dosage
Typical supplemental dosages range from 10 to 20 mg daily; often paired with 2 mg of zeaxanthin for optimal macular pigment density.
How to Use It
Take lutein supplements with a meal containing fat to improve absorption; consistent daily use is recommended for measurable increases in macular pigment.
Who Should Use It?
Individuals at risk for or diagnosed with early AMD, those with high screen exposure, and anyone seeking to support long-term eye and cognitive health.
Possible Interactions or Cautions
Generally well tolerated; may cause yellowing of skin at very high doses; consult a health professional if on cholesterol-lowering medications due to absorption competition.
Final Thoughts
Lutein is a foundational nutrient for ocular protection and overall antioxidant support, making it essential in both diet and targeted supplementation.
Scientific Studies
Ma L, et al. Lutein and zeaxanthin supplementation and association with visual function. Nutrients. 2016;8(7):446. https://doi.org/10.3390/nu8070446
Age-Related Eye Disease Study 2 Research Group. Lutein+zeaxanthin and omega-3 fatty acids for age-related macular degeneration intervention: AREDS2 randomized clinical trial. JAMA. 2013;309(19):2005–2015. https://doi.org/10.1001/jama.2013.4997
Richer S, et al. Double-masked, placebo-controlled study of lutein and antioxidant supplementation in early AMD patients. Optometry. 2004;75(4):216–230. https://doi.org/10.1016/S1529-1839(04)70017-7