Lutein is a carotenoid, a type of pigment found naturally in high concentrations in green leafy vegetables like spinach and kale, as well as in egg yolks and corn. This compound is best known for its role in supporting eye health, particularly in protecting against age-related macular degeneration (AMD) and cataracts. Research suggests that lutein acts as an antioxidant, helping to filter harmful high-energy blue wavelengths of light and combating oxidative stress in the eye. While there are 2

How many studies on Lutein are available?

NutriVouch references 390 human studies on Lutein, all peer-reviewed and indexed on PubMed.

Is Lutein effective for Antioxidant Protection?

For Antioxidant Protection, Lutein has an effectiveness score of 6/10 — moderate evidence — works in some populations. Based on 14 relevant studies.

Is Lutein effective for Cognitive Function?

For Cognitive Function, Lutein has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 15 relevant studies.

Is Lutein effective for Skin Health?

For Skin Health, Lutein has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 13 relevant studies.

Is Lutein effective for Memory Improvement?

For Memory Improvement, Lutein has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 25 relevant studies.

Is Lutein effective for Anti-Inflammation?

For Anti-Inflammation, Lutein has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 19 relevant studies.

Confidence level

Strong evidence

390 studies

Lutein

Absorption

✦Take with a fat-containing meal for better absorption. This enhances the bioavailability of lutein.

Daily Dose

⚖

Common dose: 6–20 mg daily

RDA: No official RDA established

Upper limit: Not established

Best form: Free lutein, Lutein esters

Timing: With a fat-containing meal

Lutein is most commonly used for eye health. While no UL is established, consult a healthcare provider if considering high doses, particularly if pregnant or on medication.

Effects

🍇 Antioxidant Protection

Food Sources

Kale11,355mcg per 100g
Spinach12,198mcg per 100g
Broccoli1,659mcg per 100g
Corn644mcg per 100g
Egg yolk251mcg per 100g