Lutein & Zeaxanthin
Supplements · Antioxidants · Supplement, Typed Supps
Pigments your eyes deliberately collect and concentrate.
Stage by stage
- Intake (Softgel): Fat-soluble, requiring dietary fat for absorption.
- Small intestine (Micelle transport): Absorbed via the same micelle-based route as other fat-soluble compounds.
- Bloodstream (Bound to lipoproteins): Circulates bound to lipoproteins before being selectively taken up by eye tissue.
- Macula (Selectively concentrated): Selectively concentrated in the macula, the part of the retina responsible for sharp central vision.
What the evidence supports
- Slowing progression of established age-related macular degeneration, in the AREDS2 combination — moderate evidence. The specific formulation reduced progression in people who already had intermediate disease. Lutein and zeaxanthin replaced beta-carotene, which had increased lung cancer risk in smokers.
- Preventing macular degeneration in healthy eyes — insufficient evidence. The trials studied people who already had the disease. Preventing it in a healthy eye is a different and unsupported claim.
- Reducing eye strain from screens — limited evidence. A few small trials with subjective endpoints. Not established.
Typical dose
10 mg lutein plus 2 mg zeaxanthin daily — the exact amounts in the AREDS2 formulation, and the only doses with real outcome evidence behind them
Upper limit: No tolerable upper limit. EFSA set an acceptable daily intake for lutein of 1 mg per kilogram of body weight per day, which works out at around 60 mg daily for a 60 kg adult — several times the trial dose
Timing
With a fat-containing meal.
Time to effect
- Months: Measurable increases in macular pigment density in studies.
Medication interactions
- Orlistat: It blocks fat absorption and with it the absorption of carotenoids — beta-carotene uptake falls by about a third. Separate the supplement from the drug by at least two hours. (moderate)
- Bile acid sequestrants (cholestyramine, colestipol): Reduce absorption of fat-soluble nutrients generally, carotenoids included. Space them apart. (moderate)
Common myth
“These supplements will noticeably improve your vision.” In reality: Research shows support for long-term eye health, not a noticeable short-term vision improvement.
Food sources
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