Specifically, lutein is a carotenoid and works as an anti-inflammatory in the body.
Studies show that the risk of developing AMD decreases in people who eat a lot of lutein. That said, if you already consume a lot of lutein, eating more may not lessen your risk.
Additionally, lutein supplementation for may lessen AMD symptoms. However, it has not shown to prevent macular degeneration from progressing.
Furthermore, research presents conflicting data, especially when testing lutein along with other vitamins or nutrients. Trials and observational studies only have lasted for short periods under one year. (Source)
Note: Carotenoids have shown to compete against each other in the human body when it comes to absorption. Therefore, when supplementing with lutein along with beta-carotene (another carotenoid), you may be unconsciously decreasing your body’s uptake of lutein. (Source)
In other words, be aware of combination supplements that contain both nutrients together. They may provide less nutritional benefits.
Foods with Lutein for Better Eye Health:
Some doctors believe that the best way to enhance eye health and vision is through a healthy diet high in anti-oxidants rather than depending on supplementation.
For instance, you can obtain lutein and zeaxanthin from green leafy vegetables like kale, spinach, swiss chard or collard greens.
In addition to the green leafy vegetables, Dr Weil says that you can get zeaxanthin in orange bell peppers, oranges, corn and honeydew melon. Egg yolks also contain both lutein and zeaxanthin.
Although our eyes contain a level of lutein when we are born, our bodies don’t make it. Therefore, we need to consume it or the level of lutein in our eyes will decrease as we get older. That said, evidence is inconclusive as to whether or not lutein can offer protection or slow down degeneration of the eye.
Lutein Dosage:
Some doctors recommend 6 mg of lutein daily. (Source) You could easily get this from food with lutein for eyes, like a small kale and spinach salad.
Does Lutein Help with Eye Fatigue?
One randomized, double-blind, placebo-controlled cross-over trial gave half the participants an oral supplement of lutein, zeaxanthin and blackcurrant extract. The other participants received a placebo.
At the end of 2 weeks, patients were tested, and supplement group showed significantly less visual fatigue than the placebo group. Therefore, the results suggest that the supplement could positively impact eye fatigue. (Source)
Can Lutein Help with Eye Strain?
WebMD says that there is insufficient evidence that lutein or bilberry can help with eye strain (Asthenopia).
Lutein for Dry Eyes?
The Journal of Ophthalmology reports that “lutein may be a promising agent for the local treatment of dry eye”. Sometimes eyes can become red due to dryness. However, redness can occur for multiple reasons, including allergies, infection or eye strain.
Lutein and Glaucoma:
The American Academy of Ophthalmology states that lutein and zeaxanthin do not show to lower eye pressure nor do they treat glaucoma.
There are no known side effects of taking lutein. You can read more information here.
If you decide that you want to supplement with Lutein to support your eyes, Puritan’s Pride makes a Lutein + Zeaxanthin product. In fact, I take it myself.
I can’t say that I see a noticeable difference in my vision, but I don’t expect to. It’s just one of those nutrients that I’d rather have in my diet than go without it, especially since I spend all day working on my computer. =)
Specs for Puritan’s Pride Lutein:
- Servings Per Bottle: 120 Servings
- Serving Size: 1 40 mg Softgel
- Ingredients: Lutigold™ Lutein (contains Zeaxanthin, 1,600 mcg), Safflower Oil, Gelatin, Vegetable Glycerin, Yellow Beeswax
- Manufacturer: Puritan’s Pride
- Phone: 1-800-645-1030
- Get Lutein + Zeaxanthin Here
Note: You can save money by purchasing pure lutein powder in bulk (starting at amounts less than $10). In addition to saving you money, these bulk powders don’t contain any fillers you don’t want.
The downside is that you need to measure the dosage yourself. However, you can easily do this with a $5 measuring set.
