Lutein (& Zeaxanthin)
Carotenoids that concentrate in the retina's macular pigment and in the brain. Best supported for the eyes — they slow the progression of age-related macular degeneration (AREDS2).
How it works
Lutein and zeaxanthin are carotenoids that accumulate specifically in the eye's macula, where they act as internal sunglasses, filtering high-energy blue light and buffering oxidative stress. This supports the retina and is linked to lower risk of age-related macular degeneration. Effects on cognition are increasingly studied too.
Dosage
Typically 10 mg lutein + 2 mg zeaxanthin/day (AREDS2 dose), fat-soluble — with a fat-containing meal. Best obtained primarily from leafy greens (spinach, kale) and egg yolk.
Considerations
Strongest evidence from the AREDS2 trial: in at-risk people the combination slows the progression of macular degeneration. Also popular against screen/blue-light fatigue; the cognitive benefit (lutein also accumulates in the brain) is promising but still emerging. For healthy eyes, a diet rich in leafy greens is the foundation — supplements make most sense with risk factors or low intake.
