Lutein is one of three carotenoid pigments found in very high concentrations in the retina of the eye, more specifically in the macula, a yellow spot about 2 mm in diameter.

The yellow colour of the macula is due to the presence of lutein, zeaxanthin and meso-zeaxanthin.

These carotenoids are not synthesised by the human body and must be obtained from the diet.

Properties

Lutein has antioxidant properties and filters out blue light, two actions that researchers believe help prevent retinal degeneration.

Lutein is thought to work both by neutralising free electrons that can damage the retina (antioxidant effect) and by filtering out blue light that attacks the eye's photoreceptors (indirect antioxidant effect).

Unlike beta-carotene, lutein does not play a role in vitamin A metabolism and cannot therefore be considered a provitamin.

It belongs to the category of substances that are not considered essential nutrients, but which appear to play a crucial role in health.

Like all carotenoids, lutein is best absorbed in the presence of fat, as it is fat-soluble.

Lutein, a pigment found in plants and foods, should not be confused with luteinising hormone, a sex hormone produced by the human body.

Indications

• Prevent cataracts 
• Slowing the progression of macular degeneration
• Prevent certain cancers

Dosage

Preventing cataracts

• Get at least 6 mg of lutein a day, preferably from food, as supplements have not been proven effective. 

Macular degeneration

• Take 10 mg to 20 mg of lutein daily.

Food sources of lutein

Dark green vegetables contain more lutein.

Note that most current data do not separate lutein and zeaxanthin.

The egg, despite its very low lutein content (0.16 mg for a 50 g egg) compared to dark green vegetables, is still an interesting source.

The lutein it contains is better absorbed by the body than that from plants.

In addition, studies show that eggs significantly increase the concentration of lutein and zeaxanthin in the retina, which may have a protective effect against macular degeneration.

Other foods and portions:

• Cooked cabbage: 130g
• Cooked spinach: 180g
• Cooked summer squash: 180g
• Boiled winter squash: 205g
• Broccoli: 156g
• Canned peas: 170g
• Tinned corn: 256g

Deficiency

Smokers and, in general, people who drink more than two glasses of alcohol a week are at greater risk of lutein deficiency.

Women's lutein reserves can decrease significantly during pregnancy and breastfeeding.

Contraindications

Not documented

Side Effects

No adverse effects have been reported with the use of lutein supplements.

Interactions

With plants or supplements

• Taking lutein and beta-carotene supplements together may interfere with their absorption.

With a medicine

• None known.