The Health Benefits of Lutein

Boost Eye Health With This Vitamin

Lutein is naturally found in a number of fruits and vegetables, especially those with deep green, orange, and yellow coloring. Lutein is a type of xanthophyll often used in treatment or prevention of eye diseases. Lutein supplements contain a natural substance classified as a carotenoid—a group of plant pigments with antioxidant effects. Lutein supplements provide a more concentrated supply of this antioxidant.

Verywell / Gary Ferster 

Health Benefits

Lutein supplements are typically used in alternative medicine for eye diseases, such as cataracts and macular degeneration. Known to build up in the retina and lens of the eye, lutein is thought to protect the eye from injury induced by free radicals, chemical byproducts shown to damage cells and contribute to the development of certain diseases.

Some alternative medicine proponents claim that lutein supplements can also help prevent colon cancer, breast cancer, diabetes, and heart ​disease.

To date, most of the studies on lutein's health benefits have focused on dietary intake of lutein. Those studies suggest that dietary intake of lutein may help protect against atherosclerosis, age-related macular degeneration, and cataracts. While few studies have examined the health effects of lutein supplements, there's some evidence that lutein supplements may improve eye health. Here's a look at two study findings:

Age-Related Macular Degeneration

Lutein supplements may improve visual function in people with age-related macular degeneration, a leading cause of blindness. One study that looked at more than 100,000 people from 1984 to 2010 found that a higher intake of bioavailable lutein and zeaxanthin was associated with a lower long-term risk of developing advanced age-related macular degeneration.

Visual Function

In a 2009 study of 37 healthy adults, researchers found that subjects who took lutein supplements for 12 weeks experienced improvements in visual function. The study's findings also suggest that lutein supplements may help treat vision problems brought on by long-term exposure to light from computer screens.

Eye Health Benefits

A 2018 review of research concluded that there are many studies supporting lutein beneficial effects on eye health. The researchers suggested that not only should a diet rich in fruits and vegetables containing lutein be encouraged, they also suggested that supplementation could be beneficial, particularly in populations at high risk of certain conditions such as the elderly.

Possible Side Effects

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. It's important to consult your healthcare provider before taking any type of dietary supplement on a regular basis.

It's important to keep in mind that supplements haven't been tested for safety and dietary supplements are largely unregulated. In some cases, the product may deliver doses that differ from the specified amount for each herb. In other cases, the product may be contaminated with other substances such as metals. Also, the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications has not been established. 

Dosage and Preparation

Consuming 6.9-11.7 mg of lutein per day in your diet appears to be safe. In research, lutein supplements have been used safely in doses up to 15 mg daily for up to two years. Additionally, health experts note that taking up to 20 mg of lutein both from the diet and supplements seems to be safe. 

High doses of lutein may cause a condition called carotenemia, or yellowing of the skin, which is harmless.

What to Look For

To increase your lutein intake without the use of lutein supplements, include lutein-rich foods like kale, spinach, cabbage, green beans, mangoes, and papayas in your daily diet.

While lutein supplements may be of some benefit in the treatment or prevention of certain health problems, self-treating with the supplements (and avoiding or delaying standard care) is not recommended. If you're considering the use of lutein supplements, talk to your healthcare provider about selecting a supplement and daily dosage that suit your health needs.

Frequently Asked Questions

  • What is lutein?

    Lutein is a carotenoid, a type of organic pigment. It is called the "eye vitamin" since it is found in the human eye, specifically within the macula and retina. Lutein is believed to protect eye tissues from damage caused by sunlight.

  • Does lutein have side effects?

    Some skin yellowing was a side effect in people with moderate age-related macular degeneration (AMD) taking high amounts of lutein over multiple years. Besides this specific effect, any research on possible side effects of lutein is slim. However, it is still a good idea to speak to a healthcare provider before taking any type of dietary supplement.

  • How much lutein should I have per day?

    There is no official recommended daily dosage of lutein. One study reported that up to 20 mg of lutein per day is a safe amount, but this can vary from one person to another.

  • What are lutein-rich foods?

    Lutein-rich foods include cabbage, corn, egg yolk, grapes, green beans, mangoes, kale, kiwi fruit, papaya, spinach, squash, and zucchini.

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6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA. Intakes of lutein, zeaxanthin, and other carotenoids and age-related macular degeneration during 2 decades of prospective follow-up. JAMA Ophthalmol. 2015;133(12):1415-24.  doi:10.1001/jamaophthalmol.2015.3590

  3. Ma L, Lin XM, Zou ZY, Xu XR, Li Y, Xu R. A 12-week lutein supplementation improves visual function in Chinese people with long-term computer display light exposure. Br J Nutr. 2009;102(2):186-90. doi:10.1017/S0007114508163000

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