Why Take Lutein Supplements?

Maintaining your vision is more than meets the eye! Your eyes are essential sensory organs, and supporting their health and function through good nutrition and lifestyle habits is critical.

Lutein, which exists in our eyes and brains as well as foods and lutein supplements, is one of the beneficial nutrients that help protect your eyes and keep them healthy. This carotenoid also plays a role in healthy brain function and cognitive health.

Here's how lutein works within your body and how to know whether you should add a supplement to your routine.

What is lutein?

Lutein is known as the "eye vitamin" because it supports age-related eye health. Found within the macular pigment of our eyes, lutein, as a dietary nutrient, is a type of carotenoid (those red, orange, and yellow pigments you find in plants). Lutein is related to vitamin A and beta-carotene, well-known promoters of healthy eyesight. (Carrots, anyone?)

You can find lutein in egg yolks, grapes, and kiwi fruit. Carotenoids are also present in powerhouse vegetables and dark leafy greens, such as:

• Broccoli

• Carrots

• Kale

• Peppers

• Pumpkin

• Spinach

Colorful fruits and veggies are the best way to get lutein on your plate, but with our hectic lifestyles, it's not easy to fit in the recommended 5-7 servings daily. You'll want to supplement to fill in any nutrition gaps and help support healthy vision, brain function and overall wellness.

What does lutein do inside the eye?

The way our eyes work is fascinating. We all have a small, round spot in the center of the retina in the back of the eye. This area, called the macula, is responsible for color vision and sharp eyesight. The macula is protected by the macular pigment, which is made up of lutein and other carotenoids. The carotenoids filter excessive blue and ultraviolet light to protect light-sensitive cells and help maintain visual function. The denser the macular pigment, the better the macula is protected.

Lutein has a second protective role: as an antioxidant. Excessive light can cause oxidative stress, producing free radicals in the eye that contribute to age-related vision concerns. Lutein and other carotenoids (such as zeaxanthin, also found within the macular pigment) absorb and neutralize free radicals, which helps to protect eye health.

The effects of lutein don't stop at eye level. Carotenoids like lutein and zeaxanthin are also taken into the brain, where they support optimal cognitive function. Supplementation with these carotenoid compounds has been shown to promote quick thinking, memory and learning.

How to choose a high-quality lutein supplement

Lutein levels tend to drop as we age. A lutein supplement is a convenient way to support healthy levels and help maintain vision health.

When supplementing, choose a company you trust that provides Certificates of Analysis for their products to verify quality. If the lutein comes from a plant extract, the extract should be standardized to lutein content to ensure you are getting a clinically studied dose.

The best eye health supplements pair lutein with other eye or cognitive health ingredients, like zeaxanthin, astaxanthin, and phospholipids, in formulas that encourage optimal nutrient absorption.

Can you take lutein supplements every day?

Yes! Longer-term studies demonstrate that many can easily tolerate a daily lutein supplement. Supplements are most effective when taken consistently, so always take a supplement as directed by the product label or a healthcare provider.

Lutein should be taken with a high-fat meal for better absorption. Some fats, such as almonds and olive oil, contain vitamin E, which complements lutein's antioxidant activity.

Who should avoid lutein supplements?

Lutein is okay for most people to take according to the product label. But always speak with a healthcare provider before starting a supplement or making a significant lifestyle change, especially if you are pregnant, nursing, or have other medical concerns.

What other vitamins are good for eye health?

Vitamins C and E protect cells in our eyes—and throughout our bodies—from oxidative stress. Foods containing vitamin C include bell peppers, citrus fruits and strawberries. Eating vitamin E-rich foods also helps fight off those free radicals. To reach optimal vitamin E intake, snack on mangoes, kiwi fruit, or sunflower seeds. Fish oils and omega-3 fatty acids are also excellent nutrients for vision health.

Do lutein and zeaxanthin supplements work together?

Lutein and zeaxanthin are both required for eye health. These two nutrients work together to encourage macular health. Lutein is more widely distributed in the eye, and zeaxanthin works more in the central macula to block excessive light particles, but both provide the protection your eyes need.

Lutein and zeaxanthin are found together in plant foods like Brussels sprouts, cantaloupe, collard greens, eggs and green peas. They also pair well in eye health and cognitive health supplements.

Other eye health supplements that pair well with lutein

In addition to zeaxanthin, other compounds work well with lutein to support healthy vision.

• Saffron is a common kitchen spice from the Crocus sativus flower that can encourage vision health and healthy aging. Saffron promotes a healthy mood, healthy appetite, women's sexual function and respiratory health.
• Astaxanthin is a carotenoid found in lobster, salmon and shrimp. It has powerful antioxidant properties and has been studied for eye health as well as heart, liver, immune, brain and metabolic health.

You can make a delicious meal from foods rich in carotene, but it is difficult to maintain such a varied diet on a daily basis, even if you love cooking. A comprehensive eye health supplement can help you get the optimal nutritional support to protect and nourish your eyes and hit the "bull's-eye" of vision health.

References

• Keenan TDL, et al. "Oral Antioxidant and Lutein/Zeaxanthin Supplements Slow Geographic Atrophy Progression to the Fovea in Age-Related Macular Degeneration." Ophthalmology. July 2024. https://pubmed.ncbi.nlm.nih.gov/39025435/
• Masri A, et al. "Macular Pigment Optical Density as a Measurable Modifiable Clinical Biomarker." Nutrients. September 2024. https://pubmed.ncbi.nlm.nih.gov/39408240/
• Stringham NT, et al. "Effects of macular xanthophyll supplementation on brain-derived neurotrophic factor, pro-inflammatory cytokines, and cognitive performance." Physiol Behav. November 2019. https://pubmed.ncbi.nlm.nih.gov/31425700/
• Wang H, et al. "Can Diet Supplements of Macular Pigment of Lutein, Zeaxanthin, and Meso-zeaxanthin Affect Cognition?" J Alzheimers Dis. 2022. https://pubmed.ncbi.nlm.nih.gov/35431251/
• "Carotenoids." Oregon State University. October 2023. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids