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Can Lutein Benefit Your Vision and Eye Health?

From Healthline     June 10,2023

Your eyes need a variety of nutrients for optimal health. One of the key nutrients for eye health is lutein, a carotenoid with anti-inflammatory properties.

But what exactly is lutein, and how does it benefit your eyes? And how can you get this nutrient from your diet? Keep reading for answers to these and other questions regarding lutein and your eye health.

What is lutein?
Lutein is part of the carotenoid family of antioxidants. Carotenoids are a type of phytonutrient, or plant chemical, found in the cells of many types of plants.

Carotenoids are responsible for the vibrant colors seen in many plants, such as the bright red, orange, and yellow hues of various fruits and vegetables.

While these pigments play an important role in plant health, they also provide health benefits for people who eat foods that are a good source of this phytonutrient.

Along with lutein, zeaxanthin is another important carotenoid that offers eye health benefits. It’s structurally similar to lutein, with just a small difference in the arrangement of its atoms.

Lutein and zeaxanthin are the only dietary carotenoids found in your retina. They’re concentrated mostly in the macula region, located at the back of your eye, which is essential for your vision. Because of where they’re concentrated, these two carotenoids are known as macular pigments.

What’s known about the eye health benefits of lutein?
As powerful antioxidants, lutein and zeaxanthin may protect your body and especially your eyes in numerous ways. With regards to your eye health, research suggests that these nutrients may help:

suppress inflammation
defend against free radicals and oxidative stress
enhance the sharpness of your vision
improve your visual contrast sensitivity
reduce glare impairment
protect eye tissue from sunlight damage
reduce cell loss and death related to eye disease
protect your eyes from harmful blue light
convert light signals into electrical signals in your retina and aid in the transmission of those signals to the visual cortex in your brain
protect against nearsightedness (myopia) and protect pre-term infants against the effects of retinopathy of prematurity (ROP)
Lutein and eye conditions
Aside from the benefits listed above, there’s also evidence that lutein and zeaxanthin may provide benefits related to the following eye conditions:

Age-related macular degeneration (AMD). In developed countries, AMD is the leading cause of blindness and permanent visual impairment. According to a 2011 study, lutein and zeaxanthin may be protective against the progression of late-stage AMD to blindness.
Diabetic retinopathy. Diabetic retinopathy impacts about one-third of people with diabetes. Although research is limited, an animal study has shown that lutein and zeaxanthin may help reduce oxidative stress markers that can lead to eye damage and vision loss.
Cataracts. Cataracts are cloudy patches that develop in the lens of your eye. According to a 2006 study, people who consume a diet that’s low in lutein and zeaxanthin may be at a higher risk for developing cataracts.
Dry eye disease. With dry eye disease, also known as dry eye syndrome, your eyes don’t make enough lubrication to coat your eyes. This can cause red, itchy, burning, eyes, temporary blurriness, and a feeling as if there’s sand in your eye. According to a 2016 study, lutein may help reduce these symptoms.
How much lutein do you need?
Although there’s no recommended dietary intake for lutein, it’s generally considered to be safe, even in higher amounts. The Food and Drug Administration classifies it as Generally Regarded as Safe (GRAS).

It’s estimated that many Americans only consume around 1–2 milligrams (mg) of lutein each day. But research shows that you likely need a higher intake of lutein to reduce the risk for developing AMD.

Research done for the large Age-Related Eye Disease Study 2 found that 10 mg of lutein and 2 mg of zeaxanthin was effective at reducing the progression to advanced AMD.

This study involved more than 4,200 participants over a 5-year span. No adverse health effects were noted with this dosage, except for minor yellowing of the skin.

Additionally, the Council for Responsible Nutrition has noted that a daily dose of up to 20 mg of lutein is safe.


Due to its powerful antioxidant properties, lutein may help reduce inflammation in your eyes, fight off free radicals, reduce oxidative stress, and boost the sharpness of your vision. Research has shown that it may also have benefits related to various eye diseases and conditions, including age-related macular degeneration.

Although there’s no recommended dietary intake for lutein, it’s generally considered to be safe, even in higher amounts. Large studies that were done with 10 mg doses of lutein didn’t report adverse health effects.

Many green vegetables are excellent sources of lutein, but you can also increase your intake with dietary supplements. Talk to your doctor about the dose of lutein that’s right for you.



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