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Keep an Eye on the Benefits of Lutein

If you are concerned about your eye health or looking up ways to take care of your eyes, then you might have come across the term lutein or the phrase, “lutein for eyes.” This compound has a range of properties that have been connected to eye health, so let’s take a deeper look into what lutein is all about.

What Is Lutein?

The compound lutein is a carotenoid, a pigment that brings yellow and reddish hues to various fruits and vegetables.1 Lutein is usually paired with another carotenoid called zeaxanthin, which has a slightly different atomic configuration.2 Carotenoids are a family of antioxidants that aid the body in protecting against free radical damage.3 Free radicals are unstable molecules that can damage the cells in excess, contribute to aging and the progression of various illnesses.4

Lutein and zeaxanthin belong to a group of carotenoids known as the xanthophylls.3 Xanthophylls are dietary carotenoids; the body must digest these compounds in order to make full use of them. These carotenoids contribute to eye health, with lutein and zeaxanthin specifically being the only dietary carotenoids found in the retinas.2 They are concentrated most heavily in the macula area at the back of the eye and are thus called macular pigments.2 [5]

Known as “the eye vitamin,” Lutein is also associated with another carotenoid called beta-carotene and vitamin A.4

Lutein and Eye Health

Lutein has been associated with a range of anti-inflammatory properties and benefits for your eye health. Your eyes are constantly exposed to both oxygen and light which allows for the development of harmful oxygen free radicals.6 Lutein and zeaxanthin are able to eliminate these free radicals by acting as a filter or a barrier, protecting the eye tissue from damage.4 Together with zeaxanthin, it can act like a natural sunblock by absorbing light and blocking harmful light waves such as blue light and ultraviolet rays from the sun.7 8

This property means that lutein can help prevent age-related macular disease.9 10 Also known as age-related macular degeneration (AMD), this condition is the primary cause of blindness and visual impairment.11 12 Higher blood levels of lutein and zeaxanthin are associated with a reduced risk of AMD of up to 57%.6

Having higher amounts of lutein and zeaxanthin has been associated with a reduced risk of other conditions such as cataracts.13 That said, the effect of increasing your lutein intake if you already have cataracts is unclear.4 Lutein has also been suggested to help with other eye-related conditions, such as diabetic retinopathy, retinal detachment, uveitis, and the symptoms of dry eye syndrome.14 15 Lutein and zeaxanthin contribute to eye health overall, for being associated with better vision in terms of sharpness, visual contrast sensitivity, reduced glare impairment, among others.16

Lutein and General Health

Lutein has been associated with benefits in other parts of the body. Both it and zeaxanthin help promote the growth of HDL particles (high-density lipoprotein or ‘good’ cholesterol) which in turn helps relieve extra or other forms of cholesterol from your body, which is good for heart health.17 The nutrient pair can also affect the skin by improving hydration, elasticity and inflammation, as well as offering protection from the previously mentioned ultraviolet rays.18 19

Improved cognitive function and cardiovascular health, and decreased cancer risk are other potential benefits.20 21

Sources of Lutein

Mammals, such as humans, can’t produce carotenoids like lutein on their own.21 So, our diet is essential in ensuring that we can enjoy the benefits of lutein.

As we established earlier, lutein is a pigment found mostly in plants. While it contributes to the vibrant reds and yellows in fruits and vegetables, leafy greens are a major source of lutein.2 In fact, leafy greens contain more of them.22 The chlorophyll in these plans actually masks the pigmentation of lutein and zeaxanthin, leading to their green appearance.

So when you’re in the supermarket or out grocery shopping, keep an eye for veggies such as spinach, broccoli, basil, leeks, and more. Kale is said to be one of the best sources of lutein, containing 48 to 115 mcg per gram.22 Lutein can also be derived from other food items such as egg yolks, corn, certain wheat varieties and pistachios.4 You can also have orange juice, kiwis and grapes if you are looking for fruitier options.

These food items can be paired with fat sources to improve the absorption of lutein. Olive oil, butter and so on are good additions for salads, cooked veggies and more.22

In the United States, people are estimated to consume only 1 to 2 mg worth of lutein a day.2 People in general tend to have a low intake of lutein, so it’s important to keep on top of your diet.23

However, there is no recommended dietary intake or daily allowance (RDA) for lutein. The US Food and Drug Administration (FDA) classifies the nutrient as Generally Recognized as Safe (GRAS).24 But, consuming about 10 mg of lutein and 2 mg of zeaxanthin per day is recommended for eye health.8 There appear to be few side effects in an increased lutein intake, with only some yellowing of the skin that was deemed benign.22

Do keep in mind that the recommended amount of lutein for you to consume may depend on your specific circumstances. Some people may have lower carotenoid levels compared to others, such as smokers.1 

Lutein supplements are also viable as another way of bringing the nutrient into your diet. These supplements can be synthetically manufactured or sourced from flowers like marigolds.2 Nature’s Bounty® Lutein, which naturally contains zeaxanthin, is here to help support your eye health with proper diet and exercise.

For more than 50 years, people have trusted Nature’s Bounty® products to support their wellness needs. Their commitment to excellence and scientific research has resulted in effective vitamin and nutritional supplements designed to meet your needs. By combining advanced nutritional science with the highest quality ingredients, Nature’s Bounty® proudly provides supplements that offer exceptional quality and value.

References:

  1. Gammone, M. A., Riccioni, G., & D'Orazio, N. (2015). Carotenoids: potential allies of cardiovascular health?. Food & nutrition research, 59, 26762. https://doi.org/10.3402/fnr.v59.26762
  2. Fraley, L. (2024, July 25). Lutein for eyes: Benefits for vision and Eye Health. Healthline. https://www.healthline.com/health/lutein-for-eyes#what-is-it
  3. WebMD. (n.d.). Dietary carotenoids: How do they impact your health?. WebMD. https://www.webmd.com/diet/what-to-know-about-dietary-carotenoids
  4. WebMD. (n.d.-b). Lutein: Overview, uses, side effects, precautions, interactions, dosing and reviews. WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein
  5. Eisenhauer, B., Natoli, S., Liew, G., & Flood, V. M. (2017). Lutein and Zeaxanthin-Food Sources, Bioavailability  and Dietary Variety in Age-Related Macular  Degeneration Protection. Nutrients, 9(2), 120. https://doi.org/10.3390/nu9020120
  6. Koushan, K., Rusovici, R., Li, W., Ferguson, L. R., & Chalam, K. V. (2013). The role of lutein in eye-related disease. Nutrients, 5(5), 1823–1839. https://doi.org/10.3390/nu5051823
  7. Roberts, J. E., & Dennison, J. (2015). The Photobiology of Lutein and Zeaxanthin in the Eye. Journal of ophthalmology, 2015, 687173. https://doi.org/10.1155/2015/687173
  8. WebMD. (n.d.-c). Lutein and zeaxanthin for Vision. WebMD. https://www.webmd.com/eye-health/lutein-zeaxanthin-vision
  9. Buscemi, S., Corleo, D., Di Pace, F., Petroni, M. L., Satriano, A., & Marchesini, G. (2018). The Effect of Lutein on Eye and Extra-Eye Health. Nutrients, 10(9), 1321. https://doi.org/10.3390/nu10091321
  10. Mrowicka, M., Mrowicki, J., Kucharska, E., & Majsterek, I. (2022). Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease. Nutrients, 14(4), 827. https://doi.org/10.3390/nu14040827
  11. Li, S. S., Wang, H. H., & Zhang, D. (2022). Efficacy of different nutrients in age-related macular degeneration: A systematic review and network meta-analysis. Seminars in ophthalmology, 37(4), 515–523. https://doi.org/10.1080/08820538.2021.2022165
  12. Lem, D. W., Davey, P. G., Gierhart, D. L., & Rosen, R. B. (2021). A Systematic Review of Carotenoids in the Management of Age-Related Macular Degeneration. Antioxidants (Basel, Switzerland), 10(8), 1255. https://doi.org/10.3390/antiox10081255
  13. Johra, F. T., Bepari, A. K., Bristy, A. T., & Reza, H. M. (2020). A mechanistic review of β-carotene, lutein, and zeaxanthin in eye health and disease. Antioxidants, 9(11), 1046. https://doi.org/10.3390/antiox9111046
  14. Yang, S. F., Roberts, J. E., Liu, Q. H., Pang, J., & Sarna, T. (2016). Zeaxanthin and Lutein in the Management of Eye Diseases. Journal of ophthalmology, 2016, 4915916. https://doi.org/10.1155/2016/4915916
  15. Chen, Y. Z., Chen, Z. Y., Tang, Y. J., Tsai, C. H., Chuang, Y. L., Hsieh, E. H., Tucker, L., Lin, I. C., & Tseng, C. L. (2021). Development of Lutein-Containing Eye Drops for the Treatment of Dry Eye Syndrome. Pharmaceutics, 13(11), 1801. https://doi.org/10.3390/pharmaceutics13111801
  16. Li, L. H., Lee, J. C.-Y., Leung, H. H., Lam, W. C., Fu, Z., & Lo, A. C. (2020). Lutein supplementation for eye diseases. Nutrients, 12(6), 1721. https://doi.org/10.3390/nu12061721
  17. Cleveland Clinic. (2024, July 17). What is Lutein? learn about its health benefits. https://health.clevelandclinic.org/lutein
  18. Palombo, P., Fabrizi, G., Ruocco, V., Ruocco, E., Fluhr, J., Roberts, R., & Morganti, P. (2007). Beneficial long-term effects of combined oral/topical antioxidant treatment with the carotenoids lutein and zeaxanthin on human skin: a double-blind, placebo-controlled study. Skin pharmacology and physiology, 20(4), 199–210. https://doi.org/10.1159/000101807
  19. Roberts, R. L., Green, J., & Lewis, B. (2009). Lutein and zeaxanthin in eye and skin health. Clinics in dermatology, 27(2), 195–201. https://doi.org/10.1016/j.clindermatol.2008.01.011
  20. Johnson, E. J., McDonald, K., Caldarella, S. M., Chung, H. Y., Troen, A. M., & Snodderly, D. M. (2008). Cognitive findings of an exploratory trial of docosahexaenoic acid and lutein supplementation in older women. Nutritional neuroscience, 11(2), 75–83. https://doi.org/10.1179/147683008X301450
  21. Buscemi, S., Corleo, D., Di Pace, F., Petroni, M. L., Satriano, A., & Marchesini, G. (2018). The Effect of Lutein on Eye and Extra-Eye Health. Nutrients, 10(9), 1321. https://doi.org/10.3390/nu10091321
  22. MS, S. O. (2023, June 13). Lutein and zeaxanthin: Benefits, dosage and food sources. Healthline. https://www.healthline.com/nutrition/lutein-and-zeaxanthin
  23. Wilson, L. M., Tharmarajah, S., Jia, Y., Semba, R. D., Schaumberg, D. A., & Robinson, K. A. (2021). The Effect of Lutein/Zeaxanthin Intake on Human Macular Pigment Optical Density: A Systematic Review and Meta-Analysis. Advances in nutrition (Bethesda, Md.), 12(6), 2244–2254. https://doi.org/10.1093/advances/nmab071
  24. U.S. Food and Drug Administration, GRN No. 542 Lutein (2015). Retrieved from https://www.cfsanappsexternal.fda.gov/scripts/fdcc/index.cfm?set=GRASNotices&id=542.

Mahalagang Paalala: Ang Nature's Bounty® Lutein ay hindi gamot at hindi dapat gamiting panggamot sa anumang uri ng sakit.

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