Antioxidants are perennially popular nutrients known for their health benefits. Widely noted for supporting cardiovascular health, better cognitive performance, and much more, antioxidants are everywhere—and research suggests it's for good reason. (Buscemi et al., 14)
Backed by hundreds of scientific studies, antioxidants, which include vitamin C and vitamin E, are a powerhouse when it comes to promoting overall health, especially eye health. (Li et al., 1; Bernstein et al., 22)
However, there's one vision health antioxidant that’s a clear favorite: lutein. It's found in an abundance of colorful fruits and vegetables and other foods, and, increasingly, in many eye health supplements.
If you've never heard of lutein before, you're about to learn the essentials—what it is, what lutein benefits for eyes are, where you can find it, and the important points on lutein safety.
Key Takeaways
- Lutein is a carotenoid concentrated in the macula where it helps filter blue light and neutralize free radicals that can damage eye tissues.
- Higher lutein intakes are associated with healthier macular pigment, better visual performance, and reduced risk of age-related eye conditions.
- You can get lutein from colorful fruits, vegetables, and some animal foods, but many people still fall short of optimal intakes.
- Quality eye supplements use clinically researched lutein doses alongside synergistic nutrients to support long-term retinal and macular health.
Identifying Dietary Carotenoids: Lutein & Beta Carotene
Lutein is a type of antioxidant known as a carotenoid. Ever heard of beta carotene? That's another member of the carotenoid family found in many brightly hued foods and renowned for its health benefits.
In addition to beta carotene, a precursor to vitamin A commonly associated with carrots, there are more than 850 discovered carotenoids, but research suggests that very few carotenoids are actually present in human tissue. (Li et al., 1) That is, except for lutein and its isomers.
Lutein Benefits for Cognitive Function
Lutein is a yellowish-orange carotenoid found in the human diet not only in carrots, but also in green leafy vegetables, certain fruits, and other foods rich in nutrients such as egg yolks. And since this crucial nutrient isn’t found naturally in the body, dietary consumption through nutritional supplementation is key.
A randomized, double-blind, placebo-controlled trial showed that supplemental retinal carotenoids (lutein, zeaxanthin, meso-zeaxanthin) improved memory and cognitive performance in healthy adults with low macular pigment (MP). Interestingly, lutein’s accumulation in brain tissue is not only linked to visual processing but also enhanced memory and cognitive performance, even in healthy individuals. (Beatty et al., 23; Akuffo et al., 27)
Lutein Benefits for Eyes
You'll often find two antioxidants together—lutein and zeaxanthin, as well as smaller amounts of meso-zeaxanthin. Zeaxanthin and meso-zeaxanthin are isomers of lutein that are also present in leafy greens and egg yolks, among other foods, and these fellow carotenoid family members play a pivotal role in supporting eye health. Sometimes joined by meso-zeaxanthin, lutein and zeaxanthin are the power couple of antioxidants for boosting visual function.
Lutein and zeaxanthin, along with meso-zeaxanthin, are the only carotenoids that accumulate in the fovea of the human retina and make up. MP (Bone et al., 3) The macula lies in the central retina, in the posterior part of the eye, and plays a significant role in visual function and central vision due to its high concentration of photoreceptor cells. (Li et al., 1)
The three carotenoids are found in the largest concentrations in the macula, with lutein status highest in the peripheral retina, zeaxanthin in the mid-periphery, and meso-zeaxanthin in the epicenter. (Li et al., 1) Together, they form the retinal MP, which is important for maintaining optimal eye health.
Lutein and zeaxanthin are also present in the eye's lens and protect the lens against age-related conditions like developing cataracts. It's been shown that these carotenoids play a crucial role in eye health and increased dietary intake of lutein and zeaxanthin appears to raise serum concentrations and macular pigment optical density (MPOD); this is associated with improved visual function and a reduced risk of developing certain forms of visual impairment like age-related macular degeneration (AMD). (Johnson, 2; Ma et al., 28)
Recent clinical data further emphasize lutein’s value in advanced AMD cases, where long-term supplementation contributes to increased MPOD and measurable improvements in visual acuity. (Wu, et al. 29)
Learn more about zeaxanthin side effects and benefits.
Blue Light Absorption
The ability of lutein and zeaxanthin to absorb blue light rays is perhaps one of the most well-established eye-health benefits of lutein. Compared with other dietary carotenoids, lutein exhibits the highest efficacy for absorbing rays because of the orientation of its liposomal membrane. (Junghans et al., 4)
The ubiquity and immediate accessibility of devices with digital screens (smartphones, laptops, tablets, TVs, etc.) and LED lamps mean we're constantly exposed to blue light. While blue light rays are naturally emitted from the sun, they come primarily from devices at a high-energy wavelength of 450-295nm.
Because of this high-energy exposure, blue light is capable of triggering free radical formation and inducing oxidative stress that is harmful to eye health, thus increasing the risk of various ocular conditions, including eye fatigue. Interestingly though, the peak wavelength of lutein's absorption is around 460nm—directly in the middle of blue light's wavelength, which means lutein can effectively decrease possible light-induced damage by absorbing anywhere from 40 to 90% of blue light. (Landrum et al., 5)
Since lutein and zeaxanthin are in the highest concentrations, respectively, in the retina and the fovea, and present in the rod and cone photoreceptors, the photoreceptors are protected from light-induced damage.Antioxidant Properties
When reactive oxygen species (ROS) production overwhelms the cellular antioxidant defenses, cells become subject to oxidative stress, which has been implicated in general human health concerns, particularly the risk of developing various eye conditions, including nuclear cataracts, AMD, and more. (Kisic et al., 6)
The two hydroxyl groups in lutein make it more polar and hydrophilic (attracted to water) than other carotenoids, which means it is better suited to react with oxygen and act as an antioxidant by effectively scavenging reactive oxygen species. (Li et al., 1) Lutein is capable of reacting with these ROS to reduce cellular damage caused by these radicals effectively. In doing so, the radical becomes stable and is no longer capable of causing damage to cellular structures.
Reduces the Risk of Developing Eye Conditions
Human studies show a promising link between lutein and conditions that threaten eye health.
Here's what the research shows: (Eye Disease Case-Control Study Group, 8; Moschos et al., 9; Sasaki et al., 10; Muriach et al., 11; Lyle et al., 12; Karppi et al., 13)
Age-Related Macular Degeneration (AMD)
The role of lutein in preventing progression of age-related macular degeneration is still unclear. However, early studies suggested that higher blood concentrations of antioxidants, especially carotenoids like lutein, may reduce the risk of developing AMD. In clinical AMD populations, consistent lutein supplementation has been shown to improve MPOD and visual acuity over long-term use. (Weigert et al., 25; Sasamoto et al., 26)
Additionally, in advanced AMD cases, clinical evidence suggests carotenoid therapy may play a supportive role within modern clinical practice, improving both MPOD and retinal function. (Wu, et al. 29)
Diabetic Retinopathy
Research suggests that lutein and zeaxanthin supplementation can improve retinal thickness and function, which indicates the protective effects of lutein in relation to diabetic retinopathy. In rodent studies, lutein may help reduce oxidative stress, confirmed by a decrease in extracellular signal-regulated kinase (ERK) activation and brain-derived neurotrophic factor (BDNF), along with an increase in glutathione (GSH) and glutathione peroxidase (GPx). (Li et al., 1)
Age-Related Cataracts
Lutein and zeaxanthin's effect on cataracts has been controversial to date, but some research suggests that lutein supplementation, along with zeaxanthin, could potentially reduce the formation of nuclear cataracts. A comprehensive review outlining the biological mechanisms and clinical trial evidence for lutein, zeaxanthin, and meso-zeaxanthin in preventing age-related macular degeneration (AMD) and cataracts. These findings are consistent with broader analyses emphasizing that lutein, zeaxanthin, and meso-zeaxanthin act synergistically in preventing age-related ocular degeneration and enhancing visual function. (Beatty et al., 23)
While this is not a wholly inclusive list, there's a growing body of evidence, including randomized controlled trials, to support lutein’s eye health benefits.
Where Can You Find It?
The most common sources of lutein are available in a healthy dietary intake of veggies and fruits, with green leafy vegetables standing out as an excellent source of both lutein and zeaxanthin, as well as vitamin C, vitamin E, and folic acid. Lutein and zeaxanthin are also found beyond dietary consumption of plant-based foods.
Egg yolks are one of the richest dietary lutein sources on a per weight basis. And, in fact, the macula of the eye is essentially the same yellowish-orange color as egg yolks, which is not coincidental. (Chung et al., 16)
If you primarily follow a plant-based diet, not to worry. Lutein and zeaxanthin, along with other dietary carotenoids, are abundant in a variety of plant foods, including: (Buscemi et al., 14)
- Paprika
- Dandelion
- Pepper
- Chicory
- Radicchio
- Leafy greens (kale, cress, spinach, chard, collards, mustard greens, turnip greens, arugula)
- Basil
- Parsley
However, keep in mind that, like other carotenoids, lutein bioavailability increases when consumed with fat, so always eat your veggies with a healthy fat source like avocado, nuts, seeds, butter, or oil (coconut, avocado, or olive). (Unlu et al., 15) And it’s notable that the lutein in eggs appears to be more bioavailable than that from plant-based sources. (Chung et al., 16)
If you want to take it a step further, you can bolster a lutein-rich diet with a top-quality, highly bioavailable supplement: Performance Lab Vision. One of the best and most effective eye-health supplements on the market, it provides more than just lutein to support your sight.
Vision is a formula of six potent antioxidants designed for sharp, crystal-clear visual performance and overall eye health.
It combines lutein and zeaxanthin with freeze-dried blackcurrant and blackcurrant extract, bilberry extract, astaxanthin, and saffron to:
- Strengthen the natural eye defenses
- Enhance visual acuity
- Boost contrast sensitivity
- Protect the eyes from macula-damaging blue light rays
- Sharpen vision and support proper blood flow to the eyes
- Enhance motion detection
- Reduce glare
And if you’re looking for more vision support, along with numerous other health benefits, check out Performance Lab Omega-3.
Is Dietary Lutein Supplementation Safe?
Now that you understand why lutein supplements can be excellent for your eyes, let's talk a bit about lutein’s safety.
There isn't a substantial amount of research indicating the optimal dosage of lutein, but there's plenty of research to suggest that it has a relatively high safety profile; the US Food and Drug Administration (FDA) also categorizes it Generally Regarded as Safe (GRAS). (Ranard et al., 17; Shao & Hathcock, 18)
In general, studies administer between 1-2 mg of lutein per day, but even still, these levels are substantially lower than the administered amount in the AREDS2 study published in 2013, where participants received a daily dose of 10 mg of lutein daily to test the effects on age-related macular degeneration.
The Council for Responsible Nutrition (CRN) reports lutein intake up to 20 mg per day is safe with no reported side effects. In comparison, other studies have administered up to 30 mg daily with no adverse health effects or signs of toxicity. (Stringham et al., 19)
Even with excessive consumption of lutein, there are rarely reports of side effects. Regardless, more studies are needed to determine the risks of high-dose long-term lutein supplements.
However, the general consensus is that taking lutein supplements regularly, along with other antioxidants, is beneficial for maintaining general eye health, including enhancing visual acuity and contrast sensitivity, while also reducing glare and discomfort.
Lutein: More Benefits on the Horizon?
By now it’s easy to see that lutein provides outstanding support for optimal vision, but research shows that it may promote human health in other ways. Studies indicate that lutein may encourage skin health and even cardiovascular health, with more trials likely in the future.
Emerging evidence also suggests that lutein supports skin photoprotection and helps improve overall skin tone, elasticity, and hydration following daily supplementation. (Juturu et al., 20)
In addition to eye and skin benefits, lutein may play a role in cardiometabolic health, with higher serum lutein levels linked to improved lipid and glucose metabolism across various age groups. (Leermakers et al., 21)
Keep an eye out for more lutein benefits!
References
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- Johnson, E. J. (2014). Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutrition Reviews, 72(9), 605–612.
- Bone, R. A., Landrum, J. T., & Tarsis, S. L. (1985). Preliminary identification of the human macular pigment. Vision Research, 25(11), 1531–1535.
- Junghans, A., Sies, H., & Stahl, W. (2001). Macular pigments lutein and zeaxanthin as blue light filters studied in liposomes. Archives of Biochemistry and Biophysics, 391(2), 160–164.
- Landrum, J. T., Bone, R. A., Krinsky, N. I., Mayne, S. T., & Sies, H. (2004). Carotenoids in health and disease (pp. 445–472). Marcel Dekker.
- Kisic, B., Miric, D., & Zoric, L. (2014). Free radical biology of eye diseases. In I. Laher (Ed.), Systems biology of free radicals and antioxidants. Springer.
- Li, S. Y., Fung, F. K., Fu, Z. J., Wong, D., Chan, H. H., & Lo, A. C. (2012). Anti-inflammatory effects of lutein in retinal ischemic/hypoxic injury: In vivo and in vitro studies. Investigative Ophthalmology & Visual Science, 53(10), 5976–5984.
- Eye Disease Case-Control Study Group. (1993). Antioxidant status and neovascular age-related macular degeneration. Archives of Ophthalmology, 111(1), 104–109.
- Moschos, M. M., Dettoraki, M., Tsatsos, M., Kitsos, G., & Kalogeropoulos, C. (2017). Effect of carotenoids dietary supplementation on macular function in diabetic patients. Eye and Vision (London), 4, 23.
- Sasaki, M., Ozawa, Y., Kurihara, T., et al. (2010). Neurodegenerative influence of oxidative stress in the retina of a murine model of diabetes. Diabetologia, 53(5), 971–979.
- Muriach, M., Bosch-Morell, F., Alexander, G., et al. (2006). Lutein effect on retina and hippocampus of diabetic mice. Free Radical Biology and Medicine, 41(6), 979–984.
- Lyle, B. J., Mares-Perlman, J. A., Klein, B. E., Klein, R., & Greger, J. L. (1999). Antioxidant intake and risk of incident age-related nuclear cataracts in the Beaver Dam Eye Study. American Journal of Epidemiology, 149(9), 801–809.
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