A diet rich in antioxidants is known to have many anti-inflammatory benefits that can prevent or reduce the burden of many chronic diseases. In recent years, a particular type of antioxidant and carotenoid, called lutein, has gained interest among researchers.

Lutein is associated with preventing and improving certain chronic, or “long-term,” diseases, including eye disorders. Discover more about lutein, including what it is, in what foods it can be found, and what current research states.*

What is lutein? Where is it found? 

Lutein is considered a carotenoid and is commonly found in fruits and vegetables. Carotenoids are a group of plant pigments with antioxidant effects. Lutein can be consumed naturally in foods or taken as a supplement.

Foods that are naturally a deep green, orange, or yellow tend to contain lutein, such as: 

• Kiwi
• Grapes
• Spinach
• Orange juice
• Orange pepper
• Zucchini
• Egg yolk
• Corn (maize)

How may lutein benefit eye health?

Lutein can potentially be beneficial to eye health as it builds up in the retina and lens of the eye. Through its antioxidant properties, lutein is thought to protect the eye from injury caused by free radicals, which can damage your eye’s cells and cause illness. 

Lutein has been studied in a variety of eye diseases, but researchers have put more focus on age-related macular degeneration (AMD), cataracts, and retinopathy.

Age-related macular degeneration

• In 90 participants with AMD, the Lutein Antioxidant Supplementation Trial (LAST) found significant benefits with lutein supplementation (10 mg per day), either alone or with other antioxidants, when taken for nearly one year. Participants had improvement with macular pigment (MP), which enables clear vision and vivid color vision.
• Another study looked at participants who were at higher risk of developing AMD due to genetic factors. Their findings concluded that higher antioxidant and lutein intakes significantly decreased the risk of developing AMD. 

Cataracts

• A few observational studies have shown a significant relationship between high lutein plasma levels and a low risk of developing cataracts. 
• Opposingly, other studies have not found any significance when patients take lutein supplementation, or have high lutein plasma levels, and the incidence of cataracts.

Retinopathy

Studies on retinopathy are more limited, but they’ve found:

• The Atherosclerosis Risk in Communities (ARIC) found lutein intake did not affect diabetic retinopathy. 
• In retinitis pigmentosa, one study found lutein supplementation significantly increased the visual field in one study, but other studies showed no effect. 

Lutein has positive effects on aging eyes, but more research is needed to determine if and how much lutein supplementation is needed. More investigation is also warranted to determine a better consensus on lutein’s effect on cataracts and retinopathy. 

What other health benefits does lutein have? 

Researchers have also found other potential benefits of lutein beyond eye health, such as:

• Preserving cognitive function as one ages
• Improving heart health by reducing LDL (“bad”) cholesterol
• Decreasing risk of cancer
• Preventing certain liver diseases
• Supporting bone health
• Decreasing risk of preeclampsia during pregnancy 

How much lutein should I take? 

Experts state that a well-balanced diet does not require additional lutein supplementation. If you struggle to regularly eat fruits and vegetables or have a disease that may affect your nutrient absorption, lutein supplementation may be recommended. Current data suggests a supplemental dose of 10 mg of lutein per day is safe and effective.

*Buscemi, S., Corleo, D., Di Pace, F., Petroni, M. L., Satriano, A., & Marchesini, G. (2018). The Effect of Lutein on Eye and Extra-Eye Health. Nutrients, 10(9), 1321. https://doi.org/10.3390/nu10091321

Any sources from outside of Prevent Blindness do not imply an endorsement from Prevent Blindness. The contents of the material used are the responsibility of the authoring organization, Responsum Health.