What Is Lutein?
Lutein, derived from the Latin word “luteus,” meaning yellow, is one of the 600 types of natural carotenoids discovered. Lutein itself is an antioxidant that can absorb harmful types of light, including blue light. It naturally coexists with zeaxanthin in the plant kingdom, and these two compounds are isomers differing only in the position of a double bond.
Lutein is a nutrient that can be obtained from consuming orange and yellow fruits as well as green leafy vegetables. It is primarily found in vegetables, especially those with deeper green colors, which tend to have higher lutein content. These foods include spinach, kale, corn, orange peppers, kiwi, grapes, orange juice, and pumpkin.
Lutein and zeaxanthin are two types of carotenoids that make up the human macular pigment in the retina. Since the human body cannot synthesize them, they must be obtained through diet. They play a crucial role in preventing age-related macular degeneration, which can lead to vision loss and blindness.
Two Key Mechanisms of Lutein
Lutein, often referred to as the “eye vitamin,” offers two major mechanisms that greatly benefit health, making it widely recommended as a dietary supplement. The first mechanism is its antioxidative effect. Supplementing with lutein improves overall antioxidant status, which provides better protection to the body and reduces the impact of oxidative stress. It helps manage the damaging effects of free radicals and is used to prevent diseases such as colorectal cancer, breast cancer, type 2 diabetes, and heart disease [1].
The second mechanism, which is widely utilized, is its light-absorbing property that contributes to its eye health benefits. This property helps prevent vision loss and slows the progression of eye diseases, including age-related macular degeneration, cataracts, and retinal pigment epithelial changes.
1. Antioxidant Properties of Lutein
Lutein and zeaxanthin protect proteins, lipids, and DNA from oxidative stress caused by free radicals. They also help in the recycling of glutathione, another important antioxidant in the body [2].
The antioxidant properties of lutein can reduce the impact of “bad cholesterol” LDL, thereby decreasing the accumulation of plaque in arteries which lowers the risk of heart diseases [3][4].
2. The Light-Absorbing Properties of Lutein
Lutein and zeaxanthin contribute to the improvement and reduction of eye diseases. They are among the few dietary carotenoids that accumulate in the retina, particularly in the macular region located in the back of the eye.
The macula is crucial for vision. Apart from protecting the eyes by lowering oxidative damage, lutein and zeaxanthin also absorb excess light, which safegaurds the eyes from harmful blue light [5][6].
Benefits and Effects of Lutein
Lutein, often referred to as the “eye vitamin,” is widely recommended as a dietary supplement to prevent vision loss and eye-related diseases, including age-related macular degeneration, cataracts, and retinal pigment epithelial changes. Supplementing with lutein also improves overall antioxidant status, by offering better protection against oxidative stress and the damaging effects of free radicals. It is utilized for the prevention of diseases such as colorectal cancer, breast cancer, type 2 diabetes, and heart disease [1].
1. Antioxidant Properties of Lutein
Excessive free radicals can damage cells, leading to aging and the progression of diseases such as heart disease, cancer, type 2 diabetes, and Alzheimer’s disease. Lutein and zeaxanthin protect proteins, lipids, and DNA from oxidative stress and can even aid in the recycling of glutathione, another important antioxidant [2]. Their antioxidant properties can reduce the impact of “bad cholesterol” LDL, thereby decreasing plaque accumulation in arteries and lowering the risk of heart disease [3] [4].
2. Eye Health Benefits of Lutein and Zeaxanthin
Lutein and zeaxanthin contribute to the improvement and reduction of eye diseases. They are the only dietary carotenoids that accumulate in the retina, particularly in the macular region located at the back of the eye. The macula is crucial for vision, and lutein and zeaxanthin protect the eyes from harmful free radicals, making them important antioxidants in this context. Additionally, they absorb excess light and are believed to protect the eyes from harmful blue light [5] [6].
Lutein and zeaxanthin are helpful in the treatment of:
- Age-related macular degeneration: Prevents the progression of age-related macular degeneration to blindness[7][8][9].
- Cataracts: Slows down cataract formation and reduces the risk of cataracts [10][11].
- Diabetic retinopathy: In diabetic animal studies, it has been shown to reduce oxidative stress markers that damage the eyes [12][13][14].
- Retinal detachment [15].
- Uveitis: Reduces and lessens the inflammatory process [16] [17][18].
- Glaucoma: Lowering the impact of UV and blue light on the eyes, preventing optic nerve damage [29].
3. Lutein and Zeaxanthin for Skin Health
Lutein and zeaxanthin are present in the skin and both act as antioxidants.They protectthe skin from sun damage and improve skin complexion and delay aging.
💡A two-week animal study indicated that rats receiving a diet rich in lutein and zeaxanthin (0.4%) showed less UVB-induced skin inflammation compared to those receiving only 0.04% of these carotenoids [19].
💡Another study involving 46 individuals with mild to moderate skin dryness found that those receiving 10 mg of lutein and 2 mg of zeaxanthin had significantly improved skin complexion compared to the control group [20].
Lutein and zeaxanthin protects skin cells, reduces UV radiation damage[22], and prevents UVB-induced tumors [21].
When is the best time to take Lutein?
1. After meals to improve absorption.
Because Lutein is a fat-soluble nutrient, vegetables rich in Lutein need to be cooked with oil to effectively release it and improve the body’s absorption. Due to this factor, when supplementing with Lutein as a health product, it’s generally recommended to consume it half an hour after a meal to facilitate absorption. Alternatively, choosing free-form Lutein supplements can also enhance absorption rates[27].
2. Long-term intake for significant effects.
Lutein needs to be consistently taken over a prolonged period to accumulate a certain concentration within the body. It is advised to take it daily and maintain this for at least three months or more to achieve notable health benefits[28].
3. Combining with other nutrients for comprehensive protection.
Eyes are delicate organs with multiple aspects that require maintenance. While Lutein primarily supports eye health in the macular region, if you want to simultaneously improve dry eyes, relax the ciliary muscles to alleviate fatigue, or manage eye pressure, you’ll need the support of various nutrients. Especially because Lutein is fat-soluble and requires fat as a carrier, softgel capsules are a preferable option.
Furthermore, the choice of oil used to dissolve Lutein is also important. Functional oils like Omega-3 fatty acids are the optimal choice, and Omega-3 intake can be supplemented from sources like fish oil, flaxseed oil, or algae oil. Avoid choosing non-functional oils like soybean oil to dissolve Lutein, as these oils only serve as solvents and overconsumption can increase the body’s burden, failing to properly support eye health.
Are there any side effects of Lutein?
Lutein and Zeaxanthin have a high safety profile, and current research indicates that supplementation at safe doses over the long term is associated with very few side effects[23].
💡A study found that daily doses as high as 400 milligrams per kilogram of body weight of Lutein or Zeaxanthin had no adverse effects on rats, which is the highest tested dose[24].
💡A large-scale study in the United States found that Lutein and Zeaxanthin supplements did not have any side effects within 5 years of use. The only confirmed side effect was a yellowing of the skin[25]. However, the skin color issue gradually reverses upon discontinuing or reducing the dosage.
Individuals with cystic fibrosis, who may not absorb carotenoids well from foods and typically have lower blood levels of Lutein, should also exercise caution when considering Lutein supplementation.
Who is suitable to take Lutein?
- Individuals with high myopia (nearsightedness).
2. Those who frequently engage in outdoor activities, sports, and work.
3. Individuals who spend extended periods reading or using electronic devices (such as office workers, students, and exam takers).
4. Those with early signs of age-related macular degeneration.
5. Individuals showing early symptoms of cataracts.
6. Those with early signs of retinal degeneration.
How to Take Lutein (Effective Dosage)?
💡 According to the eye disease study “Age-Related Eye Disease Study” (AREDS2), a ratio of 10 mg of lutein to 2 mg of zeaxanthin was found to be beneficial for age-related macular degeneration. The study also discovered that supplementing with 10 mg of lutein and 2 mg of zeaxanthin can improve overall skin complexion [26].
Extended Reading: Is Taking Lutein Not Beneficial for Your Eyes? Experts Analyze 3 Main Reasons and 3 Key Factors in Choosing Lutein!
