15% off £35

Code:DEAL
OffersBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 priceBuy 1 Get 1 Free EventOutletBuy 6 Naturya products to get free blender2 for £18 Mix & MatchFree PE Whey Protein Sachet2 for £5 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicBetterYouWeledaBioglanGrass & Co.Nature's WayNatures AidBlack Friday DealsBuy one get one 1/2 priceBetter than 1/2 price25% off Online Only OfferBuy 1 Get 1 Free EventOutletBuy 6 Naturya products to get free blenderShort DatedDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsAdvent CalendarsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadeHeath & HeatherHuelPukkaTwiningsNakdMeridianPerfectTedBlack Friday Deals25% off Online Only OfferBuy one get one 1/2 priceBetter than 1/2 priceBuy 6 Naturya products to get free blenderBuy 1 Get 1 Free Event2 for £5 Mix & MatchOutletGluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionPrecision EngineeredUSNGrenadeApplied NutritionMyproteinHolland & BarrettNakdPhDHuelBlack Friday DealsBuy one get one 1/2 priceFree PE Whey Protein SachetBetter than 1/2 price25% off Online Only OfferOutletBuy 6 Naturya products to get free blenderBuy 1 Get 1 Free EventGluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyGiftsNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFMineral Sun CareFace SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaHolland & BarrettNaturtintTisserandMiaromaSukinQ+AEthiqueBuy one get one 1/2 priceBlack Friday Deals25% off Online Only OfferBuy 1 Get 1 Free EventBetter than 1/2 priceOutlet2 for £18 Mix & MatchAlcohol FreeDairy FreeGluten FreeParfum FreePalm Oil FreeMicroplastics FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.CBDfxTRIPfourfiveCannaray CBDHolistic HerbHolland & BarrettReakiroLove HempBody & Mind BotanicalsBlack Friday DealsBetter than 1/2 priceBuy one get one 1/2 price25% off Online Only OfferBuy 1 Get 1 Free EventOutletShort DatedDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettGrenadeHeath & HeatherPhDUSNOptimum NutritionBounceTrekPulsinDiabloBlack Friday Deals25% off Online Only OfferBetter than 1/2 priceBuy one get one 1/2 priceFree PE Whey Protein SachetBuy 1 Get 1 Free EventOutletShort DatedGluten FreeSugar FreeDairy FreeWheat FreeEgg FreeMilk FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inVeganChristmasHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionWildBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 priceBuy 1 Get 1 Free Event2 for £18 Mix & MatchOutletBuy 6 Naturya products to get free blenderDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

10 lutein benefits & food sources

lutein food sources
Lutein and zeaxanthin, what are they? And what's their importance? Learn the benefits of lutein for your eye, skin and brain health in our guide - plus lots more.

Lutein, found in green veggies, is known for its protective effect on eye health – now research shows it can help support your brain, too.

If you’re looking to boost your brainpower, upping your greens might be the way to go as they often contain lutein.

Lutein has long been celebrated for its protective benefits on your eyes.1

Now, neuroscientists are exploring how lutein can be good for our brain too.

Research by the University of Illinois Urbana-Champaign found the nutrient is able to accumulate in brain tissue where it fixes itself to cell membranes and plays a protective role.2

Handpicked content: How to look after your eyes naturally

But exactly how does this translate into better brain functions?

In this article, we’ll discover:

  • What lutein and zeaxanthin are
  • How much lutein you should have a day
  • 12 key benefits of lutein and zeaxanthin
  • 12 lutein rich foods
  • When to take lutein supplements
  • The kinds of lutein supplements available
  • If lutein vitamin supplements are suitable for everyone

What is lutein?

Before delving into detail, let’s start with the basics. What is lutein? Putting it simply, lutein is a type of vitamin.

It falls under the carotenoid category, which means it’s related to beta-carotene and vitamin A.

Carotenoids are also a type of plant pigment that gives fruits and vegetables their colour.3

What is zeaxanthin?

Likewise, zeaxanthin is another type of carotenoid, a pigment that brings about the yellow/red colour of plants.

Structurally, the two are very similar with only a small difference in the atomic arrangement.4

How much lutein should you have a day?

If you’re looking to use lutein to support eye health, then it’s recommended to take somewhere between 6-20mg per day.5,6

In addition to this, one study has shown that 10mg of lutein and 2mg of zeaxanthin supplements lead to a huge reduction in the progression to advanced age-related macular degeneration.7

10 lutein benefits

So we know lutein is good for us, but how exactly?

We’ll run you through the details on how lutein can be beneficial for our eye health as well as our skin and brain!

Using lutein for eyes and eye health

  1. Can support age-related macular degeneration

Otherwise known as AMD, taking lutein and zeaxanthin supplements could help to protect against the progression of this condition which can lead to blindness.8,9,10

  1. May help with cataracts

Another one of the lutein benefits is that it may slow the onset of cataracts (cloudy patches that can appear at the front of your eye) – whether through supplements or by eating lutein rich foods.11,12

  1. Support with diabetic retinopathy

A complication of diabetes, diabetic retinopathy is where the back of the eye becomes damaged by high blood sugar levels, which can lead to blindness if left undiagnosed.13

When studying animals with diabetes, researchers found that those who consumed a lutein and zeaxanthin supplement reduced signs of oxidative stress which can damage the eyes.14,15,16

  1. Help with eye detachments

Similarly, when studying rats with eye detachments, researchers found that an injection of lutein lead to 54% less cell death than the rats who were injected with corn oil instead.17

  1. Supports problems with uveitis

Uveitis is the inflammation of the middle layer of the eye (the uvea or uveal tract), which can cause pain and may affect your vision.

However, studies show that supplementation of lutein and zeaxanthin may help to reduce any inflammation that is involved in the process.18,19,20

Other lutein benefits for your health

  1. May have protective properties for the skin

As well as all the above benefits for your eye heath, lutein and zeaxanthin may also have beneficial properties for your skin.

In particular, the antioxidant effects of the two assist in protecting your skin from the sun’s UV rays.21

When looking at studies on this area, rats who were given a 0.4% enriched diet of lutein and zeaxanthin showed less UVB-induced skin issues than the rats that were given a smaller dose of 0.04%.22

But it doesn’t end there.

Both lutein and zeaxanthin aid your body to protect its proteins, fats and DNA from stressors, while also assisting your body to recycle another antioxidant called glutathione.23

  1. May support heart health

One 2016 study looking at the effect of lutein on cardiometabolic health found that a higher dietary intake and higher blood concentrations of lutein were associated with better cardiometabolic health.24

  1. May help cognitive decline

If you’re struggling to finish a crossword, getting more greens is a smart choice.

In a 2017 study of adults aged 25-45, scientists found that older participants with higher levels of lutein in their diets had the same cognitive responses as younger volunteers when completing a task that tested their attention span.25

Handpicked content: Go green to boost your wellbeing

  1. Could boost memory

According to a 2017 University of Georgia study, those who ate more lutein found memory-related tasks easier than those who ate less.26

Lutein can also help your brain retain particular information.

The University of Illinois study found that consuming high levels of lutein helped to preserve what is known as ‘crystallised intelligence’ – the ability to remember skills you have acquired over your lifetime.27

  1. May improve reactions

Getting enough lutein in your daily diet can increase the speed at which your brain responds to something.

In a 2014 study published in the journal PLOS One, scientists discovered that people who took a daily lutein supplement were able to react to visual information – what they saw in front of them – faster than those who did not.28

Handpicked content: Best vitamins for brain & memory

12 lutein foods

Your body doesn’t naturally produce lutein, so you need to include the right sources in your diet to reap the benefits.

The highest levels of the nutrient can be found in:

1. Kale

In 100g of kale, there is approximately 6260 µg of lutein and zeaxanthin.29

2. Spinach

In 100g of baby spinach, there is approximately 6020 µg of lutein and zeaxanthin.30

For some vegetables, the cooking process increases levels of lutein. For example, there’s almost double the amount in cooked spinach compared to raw.

3. Parsley

In 100g of parsley, there is approximately 5560 µg of lutein and zeaxanthin.31

4. Peas

In 100g of peas, there is approximately 2480 µg of lutein and zeaxanthin.32

5. Broccoli

In 100g of broccoli, there is approximately 745 µg of lutein and zeaxanthin.33

6. Honeydew melon

In 100g of honeydew melon, there is approximately 27 µg of lutein and zeaxanthin.34

7. Red peppers

In 100g of red peppers, there is approximately 51 µg of lutein and zeaxanthin.35

8. Kiwis

In 100g of kiwis, there is approximately 122 µg of lutein and zeaxanthin.36

9. Grapes

In 100g of grapes, there is approximately 72 µg of lutein and zeaxanthin.37

10. Asparagus

In 100g of asparagus, there is approximately 710 µg of lutein and zeaxanthin.38

11. Romaine lettuce

In 100g of romaine lettuce, there is approximately 1730 µg of lutein and zeaxanthin.39

12. Pistachio nuts

In 100g of pistachio nuts, there is approximately 2900 µg of lutein and zeaxanthin.40

When to take lutein supplements

It’s preferable to take lutein supplements with a meal as they’re often best absorbed with a source of fat.

What lutein supplements are available?

Interested in taking some lutein supplements?

If you’re not sure what’s out there and which is best for you, don’t worry.

We’ve listed the most common forms of lutein supplements for you below.

  1. Lutein tablets

Arguably the most common type of lutein supplement is lutein tablets.

Available in a selection of strengths, from 6mg to 10mg lutein tablets are great if you have no problem with swallowing pills.

  1. Lutein capsules

As well as tablets, you can also try lutein capsules.

Easy to swallow and often with a rapid release formula, you can find lutein capsules in strengths from 6mg to 20mg.

  1. Lutein gummies

If swallowing both tablets and capsules is tricky for you, thankfully there’s another solution… lutein gummies!

While some can be lower in strength, lutein gummies come in a range of flavours, from zingy orange to beautiful blueberry.

Side effects of lutein

Fortunately, there have been little reported side effects to taking lutein and zeaxanthin supplements.

One particular study completed on a large scale found the only notable yet mild side effect was a slight yellowing of the skin – but this is not considered harmful.41

Is lutein suitable for everyone?

Since lutein and zeaxanthin have an excellent safety profile, a moderate supplementation of the two should be safe for most people.

Studies have also suggested that prenatal cartenoid supplementation of both lutein and zeaxanthin could be beneficial for pregnant women, but more research is needed in this area.42

The final say

Since both lutein and zeaxanthin are antioxidants, they come with a range of benefits for our health.

Whether you choose to increase your intake through eating lutein-rich foods or you opt for a supplement, doing so could result in some improvements to your eye health, brain health and even skin health.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 8 September 2021

Sources

  1. https://www.ncbi.nlm.nih.gov/pubmed/19168000
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5138207/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4321000/ 
  5. https://www.ncbi.nlm.nih.gov/pubmed/7933422/
  6. https://www.ncbi.nlm.nih.gov/pubmed/22858124
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4636082/
  8. https://www.ncbi.nlm.nih.gov/pubmed/21899805
  9. https://www.ncbi.nlm.nih.gov/pubmed/11226974/
  10. https://www.ncbi.nlm.nih.gov/pubmed/7933422
  11. https://www.ncbi.nlm.nih.gov/pubmed/16936087
  12. https://www.ncbi.nlm.nih.gov/pubmed/16723441/
  13. https://www.nhs.uk/conditions/diabetic-retinopathy/
  14. https://www.ncbi.nlm.nih.gov/pubmed/16934681
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850533/
  16. https://www.ncbi.nlm.nih.gov/pubmed/18385086
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3536954/
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4838793/
  19. https://www.ncbi.nlm.nih.gov/pubmed/16723471
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217882/
  21. https://www.ncbi.nlm.nih.gov/pubmed/19168000
  22. https://www.ncbi.nlm.nih.gov/pubmed/12880433/
  23. https://pubmed.ncbi.nlm.nih.gov/26762372/
  24. https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full
  25. https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/
  26. https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full
  27. https://www.ncbi.nlm.nih.gov/pubmed/25251377
  28. https://www.ncbi.nlm.nih.gov/pubmed/25251377
  29. https://fdc.nal.usda.gov/fdc-app.html#/food-details/323505/nutrients
  30. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1750352/nutrients
  31. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
  32. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  33. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  34. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169911/nutrients
  35. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients
  36. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102667/nutrients
  37. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102665/nutrients
  38. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103106/nutrients
  39. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  40. https://www.frontiersin.org/articles/10.3389/fnagi.2016.00297/full
  41. https://www.ncbi.nlm.nih.gov/pubmed/23644932/
  42. https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-021-05244-2
 

Related Articles