Lutein
Description of Lutein
Lutein is a carotenoid, a type of pigment found in plants, that is commonly taken by mouth to prevent eye diseases, including cataracts and age-related macular degeneration (AMD). It is found in high concentrations in leafy green vegetables such as spinach and kale, as well as in egg yolks and some fruits.
Lutein has been shown to have several benefits, including:
- Preventing oxidative damage and lowering symptoms of eye or skin disorders
- Improving symptoms of AMD when taken for at least 3 months at doses above 5 mg
- Protecting against light-induced retina damage
Case Studies Regarding the Benefits of Lutein
A study published in the Biomedical Research International Journal found that taking supplemental lutein and zeaxanthin improved serum and macular pigmentation, as well as visual performance in patients with early AMD. Another study published in the British Journal of Nutrition found that lutein has nutritional and clinical relevance in human health.
The recommended lutein dosage for preventing oxidative damage and lowering symptoms of eye or skin disorders is between 6 milligrams and 30 milligrams per day. Consuming up to 20 mg of lutein daily as part of the diet or as a supplement appears to be safe.
Lutein appears to be nontoxic and safe for consumption in moderate or even relatively high doses. Lutein supplements have been used safely by adults in doses up to 15 to 20 milligrams daily for as long as two years without any serious side effects. However, pregnant or breastfeeding women and children should not take supplemental lutein.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/
- https://www.verywellhealth.com/can-lutein-supplements-protect-your-eyes-89060
- https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein
- https://www.poison.org/articles/lutein-safety-and-benefits-172
- https://draxe.com/nutrition/lutein/
- https://examine.com/supplements/lutein/
