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In this guide, we’ll explore everything you need to know about lutein for eyes, its benefits, and how it can support your eye health.
As more people become aware of the impact diet and nutrition can have on vision, lutein supplements have become a popular choice for those looking to protect their eyesight, especially against age-related conditions like macular degeneration. This is because lutein is a carotenoid which has the ability to filter blue light.
What is lutein?
Lutein is a type of carotenoid, a natural pigment found in plants, algae, and photosynthetic bacteria. Carotenoids give fruits and vegetables their vibrant colours, such as the red in tomatoes or the yellow in peppers.
Lutein, specifically, is abundant in dark green leafy vegetables like kale and spinach, as well as eggs and certain fruits.
Where is lutein found in the body?
In the human body, lutein is stored in the eyes, particularly in the macula and retina. The macula is responsible for central vision, while the retina converts light into visual signals for the brain.
Lutein acts as a natural antioxidant, protecting the eyes from harmful blue light and oxidative stress. For those not getting enough lutein from their diet, taking a lutein supplement can be essential.
Source: Discovery Eye Foundation.
The link between lutein and eye health
The link between lutein and eye health is well-documented. Lutein’s primary role in the eyes is to filter blue light, which comes from the sun, digital screens, and artificial lighting. Blue light is known to cause:
- Eye strain
- Fatigue
- Long-term damage to the retina.
By absorbing this light before it reaches the retina, lutein helps to reduce the risk of eye damage.
Lutein’s antioxidant properties also play a crucial role in protecting the retina from oxidative stress, a key factor in the development of conditions like cataracts and age-related macular degeneration (AMD). Many turn to lutein eye vitamins as a preventive measure for long-term eye health.
The benefits of lutein supplements
While lutein is naturally present in foods, it can be difficult to consume enough through diet alone, especially if leafy greens or other lutein-rich foods aren’t a regular part of your meals. Lutein supplements offer a convenient way to ensure you’re getting the right amount of this important nutrient.
Here are some key benefits of taking a lutein vitamin supplement:
- Improved Eye Health: Lutein plays a key role in protecting the eyes from blue light and oxidative stress, which is particularly important for people who spend a lot of time using digital devices.
- Prevention of Macular Degeneration: Studies have shown that lutein for eyes can help slow the progression of AMD, making it an important supplement for older adults or those with a family history of the condition.
- Protection Against Cataracts: Lutein may also help reduce the risk of cataracts, which are a common cause of vision impairment as we age. Lutein eye vitamins can help protect the eye’s lens from oxidative damage.
- Enhancement of Visual Function: In addition to protecting against long-term damage, lutein capsules may improve visual function, particularly in low-light conditions. This can be especially beneficial for those whose vision is starting to decline with age.
How lutein protects against macular degeneration
Age-related macular degeneration (AMD) is one of the leading causes of vision loss in people over 60. It affects the macula, the part of the retina responsible for sharp, central vision needed for activities such as reading, driving, and recognising faces.
💡 Research has shown that individuals who take a lutein supplement have a lower risk of developing AMD or may experience slower progression of the disease. Lutein helps maintain the density of the macular pigment, which is essential for filtering harmful blue light and preventing damage to the retina.
One well-known study, the Age-Related Eye Disease Study (AREDS and AREDS2), found that individuals with early signs of AMD who took a vitamin with lutein, along with other antioxidants, experienced slower disease progression. This makes lutein capsules a common recommendation for people at risk of AMD.
How much lutein do you need?
There is no official recommended daily intake for lutein, but research suggests that around 10 milligrams (mg) per day is ideal for maintaining eye health. For many, this amount can be difficult to achieve through diet alone, making a lutein supplement a practical option.
Lutein supplements are available in varying dosages, usually between 5 to 20 mg per capsule. It’s always advisable to consult with a healthcare provider before starting any new supplement, especially if you’re on medication or have any health concerns.
Choosing the best lutein supplement
When selecting the best lutein supplement, there are several factors to consider:
- Purity and Quality: Choose lutein capsules made from high-quality, natural sources such as marigold flowers, which are one of the richest sources of lutein.
- Dosage: Ensure the supplement provides an appropriate dosage for your needs, with around 10 mg of lutein being the ideal amount for daily eye health.
- Combination with Other Nutrients: Many lutein supplements also contain additional nutrients like zeaxanthin, vitamin C, and vitamin E, which help support eye health. These combinations can often enhance the effectiveness of the lutein vitamin.
Say hello to Eyesight Plus 👋
Eyesight Plus, approved by UK optometrists and eye experts, is supported by AREDS2 clinical studies. Containing lutein, it’s designed to support macular health and slow the progression of AMD.
At Pure Optical, we understand the importance of safeguarding your vision as you age, which is why we offer high-quality supplements designed to protect your eyesight.
Always consult with a healthcare professional before adding any new supplements to your routine to ensure they are right for you.
Can I take lutein supplements if I already have a healthy diet?
Yes, even if you consume a diet rich in fruits and vegetables, you may not be getting enough lutein to meet the recommended daily amount for optimal eye health. Lutein supplements can help ensure you’re getting sufficient lutein, particularly if you’re concerned about eye strain, macular degeneration, or other age-related vision issues.
Are there any side effects to taking lutein supplements?
Lutein supplements are generally considered safe for most people when taken in recommended dosages. However, very high doses may cause some side effects such as skin yellowing (a harmless condition known as carotenodermia) or stomach discomfort. It’s always best to consult with your healthcare provider before starting any new supplement, especially if you are pregnant, breastfeeding, or taking other medications.
How long does it take to see results from lutein supplements?
The effects of lutein supplements may take some time to become noticeable, especially when it comes to long-term protection against conditions like macular degeneration. Studies suggest that it can take several weeks or even months of consistent use to experience significant benefits. However, some users may notice improvements in visual function and reduced eye strain sooner.
Can children take lutein supplements?
Lutein is safe for most age groups, but before giving lutein eye vitamins to children, it’s best to consult with a paediatrician. Children who spend a lot of time using digital devices may benefit from lutein’s blue light filtering properties, but dosage recommendations should come from a healthcare professional.
What’s the difference between lutein and zeaxanthin?
Lutein and zeaxanthin are both carotenoids that are crucial for eye health. They are often found together in supplements because they work synergistically to protect the eyes. While lutein is more abundant in the peripheral retina, zeaxanthin is concentrated in the centre of the macula. Both are important for maintaining healthy vision and protecting against age-related eye conditions.
