What are lutein and zeaxanthin?
Lutein and zeaxanthin are carotenoids belonging to the xanthophyll family (Krinsky et al., 2003) — natural plant pigments that give many fruits and vegetables their yellow to orange colour. These two compounds are unique because they selectively accumulate in the macula of the eye — the central part of the retina responsible for sharp vision.
The body does not produce lutein or zeaxanthin on its own, so they must come from food or supplements. The best food sources are dark leafy vegetables (spinach, kale, broccoli), egg yolks, corn and pumpkin.
How do lutein and zeaxanthin work?
In the macula, lutein and zeaxanthin form what is known as macular pigment, which functions in two ways:
- Blue light filtration — macular pigment absorbs high-energy blue light (from screens, sunlight), reducing the amount reaching photoreceptors (Bone et al., 1997)
- Antioxidant protection — carotenoids neutralise free radicals generated by light exposure in the retina
These mechanisms protect macular photoreceptors from oxidative stress. Lutein is found more broadly in the peripheral retina, while zeaxanthin is more concentrated in the centre of the macula.
Evidence and research
Important note: The European Food Safety Authority (EFSA) has not currently approved specific health claims for lutein and zeaxanthin supplements. This does not mean these compounds are useless — simply that the applications submitted so far have not met EFSA's rigorous evidence-based standard.
What the scientific literature shows:
- Lutein and zeaxanthin are the primary components of macular pigment, identified in eye tissues
- The large-scale AREDS2 study examined the role of lutein and zeaxanthin in eye health (AREDS2 Research Group, 2013)
- Epidemiological studies have found associations between higher lutein intake and macular pigment density (Seddon et al., 1994)
- Lutein and zeaxanthin are recognised antioxidants that filter blue light
Since there are no approved EFSA claims, we cannot state that lutein and zeaxanthin supplements prevent, treat or slow any eye disease.
How to take lutein and zeaxanthin
The most widely studied dosage in the literature is 10 mg of lutein and 2 mg of zeaxanthin per day (AREDS2 Research Group, 2013). Optimal absorption of lutein and zeaxanthin is achieved when taken with fat, as these are fat-soluble compounds.
In supplements, lutein is typically available in two forms:
- Free lutein — absorbs quickly
- Lutein esters — require digestion before absorption but are more stable
Most lutein supplements use marigold (Tagetes erecta) extract as their source.
The simplest way to increase your lutein and zeaxanthin intake is to eat more green leafy vegetables. Just two servings of spinach per week provides a meaningful amount.
Who might benefit from lutein and zeaxanthin?
- People who spend significant time in front of screens — blue light from monitors and smartphones is a daily exposure
- Older adults — macular pigment density may decrease with age (Beatty et al., 2001)
- People who eat few vegetables — especially those who consume few green leafy vegetables
- Smokers and former smokers — oxidative stress is higher
Above all, it is advisable to speak with your doctor if you have eye-related concerns.
Frequently asked questions
Does lutein improve vision? EFSA has not approved the claim that lutein supplements improve vision. Lutein is a component of macular pigment and a precursor of the blue light-filtering pigment.
Do eggs contain enough lutein? Egg yolks contain lutein and zeaxanthin in a highly bioavailable form. One egg contains approximately 0.2 mg of lutein — less than supplements but with high bioavailability.
Is lutein safe? Lutein is generally well tolerated. At very high doses, carotenodermia (yellowing of the skin) may occur, which is harmless and reversible.
Are lutein and zeaxanthin the same thing? They are chemically similar but distinct carotenoids. They distribute differently in the eye — zeaxanthin is more concentrated in the centre of the macula, lutein in the periphery.
Does lutein help against blue light? Macular pigment, composed of lutein and zeaxanthin, filters some blue light. The effect of supplementation on a specific individual depends on their macular pigment density.
References
- AREDS2 Research Group. (2013). Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA, 309(19), 2005-2015.
- Bone RA, Landrum JT, Tarsis SL. (1997). Preliminary identification of the human macular pigment. Vision Research, 25(11), 1531-1535.
- Seddon JM, Ajani UA, Sperduto RD, Hiller R, Blair N, Burton TC, Farber MD, Gragoudas ES, Haller J, Miller DT. (1994). Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. JAMA, 272(18), 1413-1420.
- Krinsky NI, Landrum JT, Bone RA. (2003). Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annual Review of Nutrition, 23, 171-201.
- Beatty S, Murray IJ, Henson DB, Carden D, Koh HH, Boulton ME. (2001). Macular pigment and risk for age-related macular degeneration in subjects from a Northern European population. Investigative Ophthalmology & Visual Science, 42(2), 439-446.
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
