Ingredient guide
Lutein and zeaxanthin are carotenoids that concentrate in the macula of the eye, mainly supplied as extracts from marigold flowers. Meta-analyses show that supplementation raises macular pigment density and may slow late age-related macular degeneration, with mixed results for early AMD.
Moderate evidenceLutein and zeaxanthin are yellow carotenoid pigments. They are the only two carotenoids that concentrate in the macula, the small central spot at the back of the eye that drives sharp central vision. Marigold flowers are the main commercial source, where lutein is bound to fatty acids as esters.
In the macula, lutein and zeaxanthin act as built-in sunglasses, filtering out blue light that can damage delicate retinal cells over time. They are also antioxidants, mopping up the reactive molecules that build up from light exposure. Supplementation raises the level of these pigments in the eye, called macular pigment optical density.
A meta-analysis of nine studies found that supplementation of lutein and zeaxanthin at 5 to 20 mg per day significantly raised macular pigment density in adults with healthy eyes. The classic AREDS-2 trial in age-related macular degeneration found that replacing beta-carotene with 10 mg lutein and 2 mg zeaxanthin reduced the risk of progression to advanced AMD.
For early AMD, results are more mixed. A separate meta-analysis found that higher dietary lutein and zeaxanthin intake may protect against late AMD but not early AMD. Eye fatigue and contrast sensitivity benefits have been reported in smaller trials. We grade the overall evidence as moderate. The 10 mg + 2 mg combo is reasonable for adults concerned about eye ageing.
The well-studied dose is 10 mg lutein + 2 mg zeaxanthin per day with a meal that contains some fat. Marigold-extract supplements are the most common source. For anyone with diagnosed AMD, the specific AREDS-2 formula and clinician input matter more than a generic lutein product.
Most trials use 10 mg of lutein with 2 mg of zeaxanthin per day, the dose used in the AREDS-2 macular degeneration study. Take with a meal containing some fat. Allow at least 6 months. Ask your healthcare provider before regular use if you have AMD, since they may recommend a specific formula.
The AREDS-2 trial supports lutein with zeaxanthin (10 mg + 2 mg) for slowing the progression of intermediate to advanced AMD. Earlier-stage benefit is less clear.
Yes. Lutein is fat-soluble, so a meal with some fat helps it absorb. Egg yolks are also a natural source you eat with fat.
They are very similar carotenoids that both concentrate in the macula. They are usually taken together, with lutein at higher doses than zeaxanthin.
Only at very high long-term doses, and the colour change reverses when you stop. Standard supplement doses do not cause it.
