Recommended Lutein

The antioxidant lutein appears to play a particularly important role in promoting eye health. The Beth Israel Deaconess Medical Center reports that most, but not all, observational studies found that people who eat a diet rich in this nutrient have a decreased risk of developing cataracts and macular degeneration, the leading causes of vision loss in adults. Some studies have also found taking lutein supplements improved various aspects of these conditions. Ideally, you want to get the bulk of nutrients from your diet, but supplementing might be beneficial as well, particularly if you already suffer from these conditions.

Recommended Lutein Intake

The exact amount of lutein you require for optimal benefit remains unclear, but Beth Israel notes it might be anywhere from 5 mg to 30 mg daily. The University of Michigan Health System reports that eating at least 6 mg daily appears to reduce the risk of developing macular degeneration.

Lutein Supplements

No clear-cut guidelines exist for lutein supplementation, and you should talk to your doctor about a suggested dose. The University of Maryland Medical Center notes a suggested dose of 2 mg to 6 mg daily for general eye support. The University of Michigan Health System notes that the following doses were used in studies testing the effects of lutein in individuals already suffering from cataracts and macular degeneration: macular degeneration: 6 mg to 10 mg daily; cataracts: 15 mg three times weekly.

Dietary Sources

Several foods contain lutein, but according to the Linus Pauling Institute, high intake of kale, broccoli and spinach appear particularly beneficial. Having a general idea of the lutein content of various foods can ensure you get the minimum amount deemed helpful, which appears to be 6 mg. The following information, provided by the University of Manchester, gives you the amount of lutein per 100 g of each food: raw kale, 40 mg; cooked kale, 15.8 mg; raw spinach, 12 mg; cooked turnip greens, 8.5 mg; cooked collards, 8 mg; cooked spinach, 7 mg; raw romaine lettuce, 2.6 mg.

Considerations for Lutein Supplementation

Because lutein naturally occurs in food, it appears to be a generally safe supplement, but it has not been studied in depth. A study that appeared in the April 2009 issue of the ''American Journal of Epidemiology'' found that long-term supplementation with beta-carotene, lutein, retinol and lycopene were linked with an increased risk of lung cancer. Researchers collected data by having participants fill in questionnaires based on their own recollection of supplement use over the preceding decade. Beth Israel notes, however, that data of this nature must always be interpreted with caution. Discuss this potential risk with your doctor.

Recommended Lutein