Lutein

Important lutein facts

Lutein is a carotenoid antioxidant which is part of the same family as beta-carotene and lycopene. It is a xanthophyll phytochemical.

It has potent antioxidant, anti-inflammatory and light-filtering properties and is especially concentrated in the eyes (especially the macula and lens) and brain.

Lutein’s antioxidant properties benefit eye health, brain health, the skin, heart and overall cellular health.

Lutein is most important for eye health and protection against age-related damage, but it also supports brain, skin and antioxidant defence. Regular intake from leafy greens or supplements can be beneficial, especially for people with risk factors for vision loss.

Some interesting lutein facts:

• Lutein is used as a natural food colourant due to its orange-red colour
• Lutein absorbs blue light, so it appears yellow at low concentrations and orange-red at high concentrations
• Humans cannot synthesise lutein — it must come from the diet

Lutein and health

The key health benefits of lutein are:

Eye health

Lutein is often called the “eye vitamin.” It accumulates in the retina, particularly the macula, where it helps filter harmful blue light.

Research suggests lutein may reduce the risk of age-related macular degeneration (AMD) and cataracts.

It may improve visual performance, such as contrast sensitivity and glare recovery.

Multiple clinical studies and the big AREDS2 trial show lutein + zeaxanthin (a closely related carotenoid) can improve macular pigment and slow AMD progression. In 1994, a National Eye Institute (NEI) study showed that consumption of foods rich in carotenoids – specifically leafy green vegetables such as collard greens, kale and spinach was associated with a reduced risk of developing age-related macular degeneration.

Antioxidant support

Lutein helps neutralise free radicals, protecting cells from oxidative stress and inflammation. This protects your cells, lowers inflammation, and may reduce the risk of chronic diseases. People who eat more lutein-rich foods have a lower risk of certain types of cataracts.

Brain health

Emerging studies suggest lutein may support cognitive function, especially in older adults. Lutein collects in the brain and seems to help with memory, learning, and processing speed.

Higher levels of lutein in the brain have been linked to better memory and mental processing speed.

Early studies suggest lutein helps older adults with memory and mental sharpness. Brain scans show people with higher lutein levels have healthier brain activity.

Skin protection

By filtering high-energy light, lutein may help protect skin from UV-induced damage and improve skin hydration and elasticity. It may also slow signs of skin ageing.

Heart health

By lowering inflammation and oxidative stress, lutein may support heart and blood vessel health.

Deficiency symptoms

Since lutein is not an “essential vitamin” with a classic deficiency disease, there isn’t a single medical syndrome like scurvy (vitamin C deficiency). But low lutein status shows up in the body in more subtle ways, especially in the eyes, brain, and overall antioxidant protection.

Eye-related issues

• Reduced macular pigment density (measurable by eye specialists)
• Increased sensitivity to glare (trouble driving at night or in bright sunlight)
• Poorer contrast sensitivity (difficulty distinguishing objects against backgrounds, especially in low light)
• Slower visual recovery after bright light exposure
• Higher risk and faster progression of age-related macular degeneration (AMD)
• Higher risk of cataracts, especially nuclear cataracts (in the centre of the lens)

Cognitive and brain issues (linked to low lutein in brain tissue)

• Slower processing speed (takes longer to react or think)
• Poorer memory performance (especially in older adults)
• More rapid age-related cognitive decline
• Possible higher vulnerability to neurodegenerative conditions (early studies suggest a link, but it’s not yet conclusive)

General health issues

• Weaker antioxidant defence → leading to more oxidative stress
• More inflammation in the body (since lutein also has anti-inflammatory properties)
• Possible reduced skin protection → may notice skin feels more easily damaged or aged from sun exposure

High-risk groups health issues

• Older adults: worsening central vision or slower mental sharpness
• Smokers: earlier onset of vision problems or oxidative stress signs
• People with fat absorption issues: multiple carotenoid deficiencies (not just lutein), leading to poor vision and general antioxidant protection

A “deficiency” in lutein usually shows up as eye strain, light sensitivity, weaker night vision, increased risk of AMD or cataracts, plus subtle effects on memory and brain function. It’s less obvious than vitamin deficiencies but can seriously affect long-term eye and brain health if lutein intake stays low.

Who might be deficient in lutein

Certain people might experience deficiency of lutein:

People with low fruit and vegetable intake

• Since lutein comes mainly from leafy greens (spinach, kale, collards), corn, pumpkin, peas, capsicum, and egg yolks, anyone who rarely eats these foods will have low blood lutein.
• Typical Western diets provide only 1–2 mg/day, while studies suggest 6–10 mg/day is beneficial for eye health.

Older adults

• Ageing reduces nutrient absorption and may increase lutein needs.
• Older people often have lower macular pigment density (the store of lutein/zeaxanthin in the eye), which raises risk of age-related macular degeneration (AMD) and cataracts.

People with fat-absorption health issues

Lutein is fat-soluble, so it needs dietary fat to be absorbed. Low levels of lutein are common in people with:

• Gallbladder disease
• Liver disease
• Pancreatic insufficiency
• Coeliac disease
• Inflammatory bowel disease (e.g., Crohn’s)
• People taking fat-blocking drugs like orlistat or bile acid sequestrants (cholestyramine, colestipol).

Smokers

• Smoking reduces blood levels of many carotenoids, including lutein.
• Smokers also have higher oxidative stress, which uses up antioxidants faster.

People with high screen exposure

Not technically a “deficiency,” but those who spend long hours exposed to blue light (screens, artificial lighting, sunlight) may deplete their macular pigment faster if their diet is low in lutein.

People with certain genetic factors

• Some genetic variations affect carotenoid absorption and transport (such as differences in SCARB1 and BCMO1 genes).
• These individuals may not absorb lutein efficiently, even if their diet is adequate.

Lutein food sources

The best food sources of lutein are:

• Dark green leafy vegetables: kale, spinach, collard greens
• Other vegetables: broccoli, zucchini, peas, corn, pumpkin, butternut squash, red capsicum
• Fruits: kiwi, grapes, oranges
• Nuts: pistachios
• Animal sources: egg yolks (this is a very high source)

Types of lutein supplements

Doses of 10 mg/day are commonly studied. Doses up to 20 mg/day have been used in trials and are considered safe for most people. But high-dose uses should be monitored by a medical professional.

Lutein is fat-soluble, so it’s best absorbed with dietary fat (eg olive oil, avocado, nuts, full fat milk).

Supplements often combine lutein + zeaxanthin since they work synergistically in the eyes.

Lutein recommended dosage

There’s no official RDI (recommended daily intake).

Studies often focus on 6–10 mg per day for eye health.

Most people get only 1–2 mg/day from their diets, which is well below beneficial levels and might be considered deficiency.

Overdosage, toxicity and side effects

Lutein is considered very safe.

• No serious toxicity has been reported from lutein supplements, even at higher doses (up to 20–40 mg/day in studies)
• Since lutein is a natural pigment, the main “overdose effect” is carotenodermia — a harmless yellowing of the skin (similar to eating too many carrots). This goes away if you reduce intake
• Unlike beta-carotene (which showed problems in smokers at high doses), lutein has not been linked to lung cancer risk in studies.

Most people tolerate lutein supplements well, but in some cases they may experience:

• Mild stomach upset or nausea (rare, usually at higher doses).
• Skin yellowing (cosmetic only, not dangerous).
• Interactions with medications are not well documented, but because lutein is fat-soluble, it may compete with absorption of other carotenoids if taken in very high doses.

Precautions

Certain people should use caution before taking lutein supplements:

Pregnancy and breastfeeding

No serious issues reported, but since research is limited, it’s best to stick to dietary lutein rather than high-dose supplements unless your doctor advises otherwise.

Medical conditions

People with eye diseases (like AMD) often benefit from supplements, but always follow doses studied (usually 10–20 mg/day).

Those with liver or fat-absorption problems may absorb lutein differently, so monitoring may help.

Smokers

High-dose betacarotene raised lung cancer risk in smokers, but lutein has not shown this risk. Still, it’s wise for smokers/ex-smokers to keep supplement doses moderate unless advised by a doctor.

Children

Lutein is found naturally in breast milk and baby formulas. Supplements for children aren’t usually necessary unless prescribed. Food sources are safest.

Interactions with lutein

Interactions with other nutrients

• Other carotenoids (like beta-carotene, lycopene, and astaxanthin): Because lutein uses the same absorption pathways in the gut, very high doses of one carotenoid can reduce absorption of the others. Example: high beta-carotene intake may lower lutein and lycopene levels in the blood.

• Fat intake: Lutein is fat-soluble, so it needs dietary fat for absorption. Taking it with a meal that has healthy fat (olive oil, avocado, nuts, eggs) improves uptake. Taking it on an empty stomach or with very low-fat meals can reduce absorption.

Interactions with medications

• Cholesterol-lowering drugs (statins and bile acid sequestrants like cholestyramine, colestipol): These can lower blood carotenoid levels, including lutein, because they reduce fat absorption. Supplements may be less effective in people on these drugs.

• Orlistat (weight-loss drug): This blocks fat absorption, which can also lower lutein absorption. People on orlistat may need to adjust diet or timing of lutein supplements.

Certain mineral oil laxatives: Long-term use may interfere with absorption of lutein and other fat-soluble nutrients.

Lifestyle considerations

Smoking: While lutein doesn’t carry the same cancer risk seen with beta-carotene in smokers, smoking reduces carotenoid levels in the blood. This means smokers may need higher dietary intake for the same reasons.

References

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Abdel-Aal, E.S.M., Akhtar, H., Zaheer, K., Ali, R. Lutein and cardiovascular health: a review of the current evidence. Journal of Nutritional Biochemistry. 2013;24(11):1883–1891.

Bone, R.A., Landrum, J.T., Guerra, L.H., Ruiz, C.A. Lutein and zeaxanthin dietary supplements raise macular pigment density and serum concentrations of these carotenoids in humans. Journal of Nutrition. 2003;133(4):992–998.

Chung, H.Y., Rasmussen, H.M., Johnson, E.J. Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men. Journal of Nutrition. 2004;134(8):1887–1893.

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Huang, Y.M., Dou, H.L., Huang, F.F., Xu, X.R., Zou, Z.Y., Lin, X.M. Effect of supplemental lutein and zeaxanthin on visual function in patients with age-related macular degeneration: a meta-analysis. PLOS ONE. 2016;11(2):e0161961.

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Ma, L., Dou, H.L., Wu, Y.Q., Huang, Y.M., Huang, Y.B., Xu, X.R., Zou, Z.Y., Lin, X.M. Lutein and zeaxanthin intake and the risk of age-related macular degeneration: a systematic review and meta-analysis. British Journal of Nutrition. 2012;107(3):350–359.

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Last reviewed and updated: 3 October 2025