Lutein for eyes: diet, the latest research and more

Most of us know that 'eating the rainbow' is useful for a balanced and healthy diet – but did you know it could play a part in eye health too? Many red, yellow and green fruit and veg are rich in antioxidants called lutein and zeaxanthin, thought to help maintain normal vision. However, the science has changed recently and lutein's no longer prescribed by doctors – so what has research revealed? Is lutein still important? And how do you get enough? We'll explain below...

Lutein is a yellow antioxidant pigment called a carotenoid, found in some fruits, vegetables and spices. It's what gives sweetcorn, peppers and saffron their vibrant colour, but it can be found in leafy greens and other foods too.¹ As well as in plants, lutein is abundant in our eyes – specifically in an area called the macula.¹ This sits at the back of the retina and plays an important role in clear vision, colour perception and fine detail.²

Zeaxanthin is another type of carotenoid – this one gives plants their yellow or red colour.⁹ Lutein and zeaxanthin are structurally very similar and both are found in the macula of the eye and help protect it from certain types of damage.⁹

It was previously thought that lutein could help reduce the risk of AMD, but more recent evidence suggests that this is no longer reliable.^5,10 However, research shows some evidence that lutein still plays an important part in maintaining visual acuity (clarity, sharpness and fine detail). A 2023 meta-analysis examining lutein and vision found that it may help maintain baseline visual acuity compared to a placebo.^6,7 It's worth noting that some of these participants took supplements containing multiple nutrients, so not all of the research focuses on the effects of lutein and zeaxanthin alone.

There’s no recommended dosage of lutein to support eye health, but studies have generally used between 6-20mg per day.^9,11 The human body can't make lutein or zeaxanthin, so we have to get it from eating a balanced diet.⁹ Studies have investigated a range of intakes, but more research is needed to determine the optimal amount.¹²

As we mentioned earlier, the body doesn't make lutein, so you need to get it from your diet. There’s currently no established recommended daily intake for lutein, but you can increase your intake by regularly including lutein-rich foods as part of a balanced diet. Some lutein-rich foods include: ¹

Unlike a lot of other nutrients, lightly cooking some lutein-rich foods can increase how much lutein the body can absorb.¹ However, too much cooking can destroy it. Eggs are also a good, easy-to-absorb source of lutein and zeaxanthin. Carotenoids are fat-soluble, which means they're best absorbed alongside a source of fat, which eggs provide.³

It's best to get your lutein and zeaxanthin through your diet wherever you can. Including a variety of lutein-rich foods, such as leafy green vegetables, can help increase your dietary intake. If you struggle to get enough lutein through your diet, talk to your doctor about taking lutein supplements.

There isn't enough research to make official claims on lutein but based on available studies, lutein supplementation at doses up to 20 mg/day has generally been well tolerated in adults with no significant safety concerns identified at these doses.¹³ Very large doses of carotenoids can cause carotenemia, which is where the skin turns yellow. This is harmless and temporary and should fade once you reduce your carotenoid intake.¹³

No, not necessarily. There are no official guidelines on how much lutein, if any, is safe to take through supplements. There's also no evidence available to determine a safe lutein supplement dose for children or for those who are pregnant or breastfeeding.¹³ You should always speak to a GP before starting lutein supplements, especially if you have underlying medical conditions or you're taking any medication.

So, the evidence on lutein and eye health is still developing – but the benefits of getting your colourful veg are already well known. Why not whip up an easy lunch that adds to your lutein intake with our high-fibre spinach wraps or explore our top eye health supplements to support healthy vision...

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.