Top Benefits of Lutein for Eye Health and Vision

If you ever visit me at the eye clinic and ask, "Dr. Allen, what is the best food, vitamin, or supplement for eye health and vision?" my answer would be lutein. In today’s post, we’ll explore the five amazing eye health benefits of lutein and how you can incorporate more of it into your diet.

This article is part of a public awareness campaign sponsored by OmniActive to spread the word about the health benefits of lutein, which I’m honored to be a part of. Sharing knowledge and research about what keeps our eyes healthy and helping people achieve their best vision has always been the main mission of the Dr. Eye Health channel. Thank you, OmniActive, for including me in this special project!

What is Lutein?

Lutein is a xanthophyll carotenoid, a type of antioxidant found in extremely high concentrations in the eye and brain. Interestingly, our bodies do not produce lutein on their own, so we must obtain it through our diet or supplements.

How Much Lutein Should You Take?

Unfortunately, there’s no official Recommended Dietary Intake (RDI) for lutein, which is why you often see an asterisk next to lutein on supplement labels. However, research suggests that the most studied doses range between 10 and 20 mg of lutein per day. Sadly, most people do not get enough lutein from their diet alone.

The Benefits of Lutein for Eye Health

Lutein offers both antioxidative and anti-inflammatory properties, which are beneficial for eye health. Specifically, it helps protect and support the delicate photoreceptor cells in the retina, including rods and cones, which are responsible for processing light signals and communicating them to the brain.

Lutein acts like nature’s built-in sunglasses, shielding your eyes from high-energy light, including harmful blue light. Research has shown that lutein can improve visual performance by enhancing contrast sensitivity (your ability to detect subtle details on a screen or photo), speeding up photostress recovery (how quickly you recover from bright flashes of light), and reducing glare (which you might experience from bright headlights at night). It’s also been found to reduce eye strain and fatigue caused by excessive digital device use.

Lutein's Impact Beyond the Eyes

Lutein doesn’t just benefit your eyes; it also supports your brain. Studies have shown that lutein supplementation can increase brain-derived neurotrophic factor (BDNF), which is linked to better cognitive performance, including memory, attention, and processing speed. Lutein has also been found to decrease cortisol levels, the hormone our bodies produce in response to stress, helping you feel calmer and improving overall brain health.

Further research from 2017 and 2018 also indicates that lutein can enhance sleep quality, leading to better overall sleep.

Foods Rich in Lutein

Lutein is naturally found in green leafy vegetables like kale, spinach, and broccoli. It’s also present in corn, leeks, pistachios, and even red peppers. However, it’s important to note that just because you consume these foods doesn’t mean your body absorbs all the lutein. Lutein's bioavailability increases when consumed with fat, so it’s best to eat these foods or take lutein supplements with a source of fat, like nuts (pistachios and walnuts are great options).

Considering Lutein Supplements?

If you’re not a fan of vegetables or struggle to get enough lutein through your diet, a supplement might be a good option. We’ve talked about lutein-rich foods and the research behind them, but now let’s discuss supplements.

Please note that this article is sponsored by OmniActive, which supplies lutein in a formula called Lutemax 2020 to many vitamin and supplement brands. While I stand by the information provided here, and would share it with any friend, family member, or patient, consider this a disclosure.

Many eye vitamins on the market contain lutein because the research is so strong. When choosing a supplement, I recommend looking for a reputable brand that includes both lutein and zeaxanthin—a close cousin of lutein with its own eye health benefits.

If you’re interested in browsing some options, I’ve included links to different brands in the description below. Look for those with the Lutemax 2020 logo, as this formula has demonstrated bioavailability and has been backed by multiple randomized controlled trials.

Learn More About Lutein

For more information on lutein supplements, check the additional links in the description below. I’m curious—has your eye doctor ever mentioned lutein to you, either through dietary recommendations or as part of eye vitamins or supplements? Let me know in the comments!

If you want to learn about other natural ways to care for your eyes, check out my video on the best foods for eye health. Keep an eye out, and see you in the next post!