Lutein is a naturally occurring carotenoid in plants and is a fat-soluble compound. It mainly exists in the macular area of the human retina and can help filter harmful blue light and have antioxidant effects, playing an important role in protecting eye health. The human body cannot synthesize it on its own and needs to obtain it through diet or supplements. Lutein plays a significant role in preventing age-related macular degeneration and other diseases such as cancer, and it is also indispensable for the development of an infant’s brain.
The role of lutein
1. Antioxidant effect. Lutein is an excellent antioxidant that can prevent the retina from oxidative damage when absorbing light and protect the tiny blood vessels in the eyes. At the same time, it has certain preventive and improving effects on inflammation-related diseases caused by oxidative stress in the human body, such as retinopathy, cardiovascular diseases, skin damage, colon diseases and liver damage.
2. Improve visual function and enhance eyesight. Lutein is a powerful antioxidant that can inhibit the formation of harmful free radicals. It is equivalent to forming an effective blue light filter inside the human retina, minimizing the oxidative damage caused by blue light, thereby effectively improving and preventing macular degeneration and cataracts caused by strong light exposure.
3. Reduce the risk of cardiovascular diseases. Lutein can inhibit the oxidation of low-density lipoprotein through antioxidant effects, thereby delaying the formation of arterial plaques, preventing atherosclerosis, and reducing the risk of cardiovascular diseases.
4. Prevent diseases related to fat obesity. Lutein can inhibit the proliferation and differentiation of preadipocytes, exerting a lipid-lowering effect. It also inhibits the activity of transcription factors (peroxisome proliferator-activated receptors) responsible for activating adipocytes. Peroxisome proliferator-activated receptors can down-regulate inflammatory factors, thereby regulating insulin sensitivity and reducing the risk of type 2 diabetes.
5. Anti-tumor effect. The mechanism by which lutein inhibits tumors may include antioxidant immune regulation, inhibition of tumor angiogenesis and cell proliferation. It is currently believed that lutein has certain inhibitory and preventive effects on breast cancer, non-Hodgkin’s lymphoma, bladder cancer, prostate cancer, rectal cancer, skin cancer, etc.
Who needs to supplement lutein? How to supplement?
People with high myopia, those who often engage in outdoor activities, sports and work, people who read for long periods such as office workers and students, those who already have early age-related macular degeneration, those with cataracts in their eyes, and those with early retinopathy in their eyes.
For healthy people who use computers for long periods of time, it is recommended to take 6mg of lutein daily. Generally, after taking it for about three months, there will be a relatively obvious improvement in vision.
2. Normal and healthy individuals who have long-term visual fatigue. Supplementing 10mg to 20mg of lutein daily will increase macular pigment density and improve visual function within 4 to 12 months.
Patients with age-related macular degeneration (AMD) and other eye diseases should take 10mg to 30mg of lutein daily. Generally, after three months, there will be certain improvements in central visual field, visual acuity and visual function.
Supplementing 10mg to 20mg of lutein daily can reduce the risk of cardiovascular diseases. Supplementing 10mg to 60mg of lutein daily for one year can lower the thickness of the carotid artery intima and the degree of inflammatory response in patients with atherosclerosis.
The current research results have not found any toxic or side effects of lutein on the human body. Based on the current population intervention experiments, the maximum daily intake is 60mg. However, whether for healthy individuals or those in a state of illness, supplementing lutein is only a part of what the human body needs and can only play a role in improving certain functions of the body. When supplementing lutein, it is essential to do so based on your own condition as appropriate or consult relevant medical staff.
Types of foods rich in lutein
Since the human body cannot synthesize lutein, it must be obtained through food. Foods rich in lutein mainly include plant-based foods such as Chinese chives, amaranth, spinach, broccoli, corn, green peas, cabbage, lettuce, water spinach and other vegetables, as well as kiwi, grapes, citrus fruits, blueberries, mangoes, oranges and other fruits. Animal-based foods, mainly eggs, are rich in lutein.
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Post time: Nov-13-2025