Lutein

Overview

Lutein is a type of vitamin called a carotenoid. It is related to beta-carotene and vitamin A. Foods rich in lutein include egg yolks, broccoli, spinach, kale, corn, orange pepper, kiwi fruit, grapes, orange juice, zucchini, and squash. Lutein is absorbed best when it is taken with a high-fat meal.

Many people think of lutein as "the eye vitamin." It is commonly taken by mouth to prevent eye diseases such as an eye disease that leads to vision loss in older adults (age-related macular degeneration or AMD), and cataracts. There is no good scientific evidence to support the use of lutein for other conditions.

Many multivitamins contain lutein. They usually provide a relatively small amount, such as 0.25 mg per tablet.

Classification

Is a Form of:

Vitamin

Primary Functions:

Eye diseases

Also Known As:

All-E-Lutein, All-E-Zeaxanthin, All-E-3'-dehydro-lutein, Beta

How Does It Work?

Lutein is one of two major carotenoids found as a color pigment in the human eye (macula and retina). It is thought to function as a light filter, protecting the eye tissues from sunlight damage.

Uses

  • Lutein deficiency.Taking lutein by mouth is effective for preventing lutein deficiency.
  • An eye disease that leads to vision loss in older adults (age-related macular degeneration or AMD). People who eat higher amounts of lutein in their diet seem to have a lower risk of developing AMD. But people who already eat high amounts of lutein might not benefit from increasing their intake even more. Taking lutein supplements for up to 36 months can improve some symptoms of AMD. Greater improvement in symptoms might be seen when lutein is taken for at least 1 year at doses above 10 mg, and when it is combined with other carotenoid vitamins. Lutein does not seem to keep AMD from becoming worse over time.
  • Cataracts. Eating higher amounts of lutein is linked with a lower risk of developing cataracts. Taking supplements containing lutein and zeaxanthin reduces the risk of developing cataracts that require surgical removal in people who eat low amounts of lutein and zeaxanthin as part of their diet. Also, taking lutein supplements seems to improve vision in older people who already have cataracts and do not already consume a lot of lutein and zeaxanthin.
  • Cancer that starts in white blood cells (non-Hodgkin lymphoma). People who eat higher amounts of lutein in their diet or take lutein supplements might have a lower chance of developing non-Hodgkin lymphoma.

Recommended Dosing

The following doses have been studied in scientific research:

BY MOUTH:

  • For an eye disease that leads to vision loss in older adults (age-related macular degeneration or AMD): For preventing AMD, about 6-12 mg of lutein daily, either through diet or supplementation has been used. For reducing symptoms of AMD, 10-20 mg daily has been used. For reducing symptoms, 10-12 mg of lutein daily has been used.
  • For cataracts: For preventing cataracts, about 6-12 mg of lutein daily, either through diet or supplementation has been used. For reducing symptoms, 15 mg of lutein three times weekly or 10 mg of lutein plus 2 mg of zeaxanthin daily has been used.

There is 44 mg of lutein per cup of cooked kale, 26 mg per cup of cooked spinach, and 3 mg per cup of broccoli.

Lutein Supplements Frequently Asked Questions

Are lutein supplements effective?

Lutein is a carotenoid with reported anti-inflammatory properties. A large body of evidence shows that lutein has several beneficial effects, especially on eye health. In particular, lutein is known to improve or even prevent age-related macular disease which is the leading cause of blindness and vision impairment.

What are the benefits of taking lutein?

Benefits to Eye Health

Lutein and zeaxanthin filter harmful high-energy blue wavelengths of light and help protect and maintain healthy cells in the eyes. Of the 600 carotenoids found in nature, only these two are deposited in high quantities in the retina (macula) of the eye.

What is the best lutein supplement?

Popular lutein and zeaxanthin supplements include: MacuHealth with LMZ3 (MacuHealth LLC) EyePromise Zeaxanthin (Zeavision) ICaps Eye Vitamin Lutein & Zeaxanthin Formula (Alcon)

What are the side effects of taking lutein?

Prosight With Lutein Side Effects. Minerals (especially taken in large doses) can cause side effects such as tooth staining, increased urination, stomach bleeding, uneven heart rate, confusion, and muscle weakness or limp feeling.

Why is lutein bad for you?

Early research suggests that high amounts of lutein in the diet are linked with a decreased risk of developing cancer of the esophagus. Lung cancer. Some early evidence suggests that low blood levels of lutein are linked with an increased risk of developing lung cancer.

Who should not take lutein?

Lutein and lutein supplements are likely safe when taken by mouth in appropriate amounts. Certain patients, including those with skin cancer or cystic fibrosis, should be cautious when considering lutein supplements.

Can lutein improve vision?

Lutein is a carotenoid with reported anti-inflammatory properties. A large body of evidence shows that lutein has several beneficial effects, especially on eye health. In particular, lutein is known to improve or even prevent age-related macular disease which is the leading cause of blindness and vision impairment.

Is lutein bad for liver?

No toxicity or side effects were associated with supplementation with lutein up to a dose of 10 mg/d, based on results of liver function tests and visual function examinations.

What fruits are high in lutein?

Summary Dark-green vegetables, such as kale, spinach, and broccoli, are fantastic sources of lutein and zeaxanthin. Foods like egg yolk, peppers and grapes are good sources, too.

Is 20 mg of lutein a day too much?

Based on the lack of reported side effects in the studies that have been done, up to 20 mg per day of a lutein supplement should be safe for adults. Very large doses of carotenoids such as lutein and zeaxanthin can cause carotenodermia - a yellow-orange skin discoloration.

What foods are high in lutein?

Foods high in lutein and zeaxanthin include dark leafy greens, peas, summer squash, pumpkin, brussels sprouts, broccoli, asparagus, lettuce, carrots, and pistachios.

Is lutein good for kidneys?

In research conducted in Los Angeles, California, involving 1,204 patients with kidney cancer, a significant association was made between the consumption of lutein supplements and a reduced risk of renal cancer. In a large study appearing in the American Journal of Clinical Nutrition, Slattery et al.

Is lutein good for the heart?

They showed that lutein reduced the production and secretion of inflammatory cytokines, molecules that promote inflammation. The study aligns with other research that has suggested an important role for lutein in heart disease. Like other carotenoids, lutein is best absorbed with (unsaturated) fat in a meal.

Is 25 mg lutein too much?

Based on this assessment, there is strong evidence that lutein is safe up to 20 mg/day [38]. Doses of lutein ranged from 8 to 40 mg/day and study durations have ranged from 7 days to 24 months.

How long does it take for lutein to start working?

In clinical trials, lutein/zeaxanthin supplements consistently increase serum lutein/zeaxanthin concentrations and MP density [20]. In one trial, serum lutein concentrations increased linearly as lutein doses increased up to 20 mg/day; similar to other studies, serum concentrations plateaued after 2–3 weeks [34].

How much is too much lutein?

In excess, lutein and zeaxanthin may turn your skin slightly yellow. Research seems to show that up to 20 mg of lutein daily is safe.

How much lutein is in an egg?

Dr. Blumberg at Tufts University says, "One egg yolk provides approximately 200 micrograms of lutein, and lutein in eggs is 200-300 percent more bioavailable than vegetable sources of lutein." Eggs provide lutein in a lipid form, which is easier for the body to absorb.

Is lutein good for dry eyes?

A large study called AREDS showed that vitamins C, and E, plant compounds lutein and zeaxanthin, and the minerals zinc and copper may help prevent certain eye conditions from developing, such as age-related macular degeneration (AMD).

Can lutein reverse cataracts?

Lutein and zeaxanthin are promising nutrients in the fight against cataracts. Several recent studies have examined these two nutrients and the risk of developing cataracts: The Nurses' Health Study found that people taking high amounts of lutein+zeaxanthin had a reduced need for cataract surgery.

How can I get lutein naturally?

The best natural food sources of lutein and zeaxanthin are green leafy vegetables and other green or yellow vegetables. Among these, cooked kale and cooked spinach top the list, according to the U.S. Department of Agriculture (USDA). Non-vegetarian sources of lutein and zeaxanthin include egg yolks.

Do blueberries have lutein?

Blueberries: Eating blueberries has been associated with the reduction of eye fatigue. As well as having the eye-healthy carotenoids lutein and zeaxanthin, blueberries contain anthocyanins, eye-nourishing phytonutrients which have been shown to improve night vision.

What does lutein do for eyes?

Lutein is a carotenoid with reported anti-inflammatory properties. A large body of evidence shows that lutein has several beneficial effects, especially on eye health. In particular, lutein is known to improve or even prevent age-related macular disease which is the leading cause of blindness and vision impairment.

How much lutein per day is safe?

Although there is no recommended daily intake for lutein and zeaxanthin, most recent studies show health benefits in taking 10 mg/day of a lutein supplement and 2 mg/day of a zeaxanthin supplement. . Most Western diets are low in lutein and zeaxanthin, which can be found in spinach, corn, broccoli and eggs.

Clinical Studies

 

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