Lutein: What Is It? 3 Major Benefits, Recommended Intake, and Suitable Foods
Lutein offers several benefits, not only for eye health but also for improving sleep. So, what is the difference between lutein and astaxanthin? How much lutein should you take daily? What are the side effects of excessive intake? And how should you choose the right lutein supplement? This article provides a detailed overview.
What Is Lutein? What Are Its Benefits?
Lutein (a carotenoid) is a fat-soluble antioxidant that, along with zeaxanthin, forms a major part of the macula in the retina. It plays a crucial role in protecting the eyes and overall health with the following benefits:
- Prevents Macular Degeneration: Lutein is an essential component of the retina and macula, helping to prevent macular degeneration.
- Reduces Cataract Risk: Lutein helps to reduce the risk of eye aging, even though cataract formation is related to factors such as age, diabetes, smoking, high myopia, and sun exposure.
- Improves Sleep: Studies have shown that lutein can enhance sleep quality.
How Much Lutein Should You Take Daily?
According to the Ministry of Health and Welfare, the recommended daily intake for adults is 6 to 10 milligrams, but not exceeding 30 milligrams. Taking lutein regularly for 3 to 6 months is necessary to see significant effects. Excessive intake can cause yellowing of the skin, and high-dose supplementation should be done under medical guidance.
Foods Rich in Lutein
The Mayo Clinic recommends the following food categories for lutein intake:
- Vegetables: Kale, bell peppers, broccoli, sweet potatoes, spinach, peas, pumpkins, carrots, etc.
- Fruits: Peaches, blueberries, oranges, tangerines, mangoes, tomatoes, papayas, cantaloupes, grapefruits, etc.
- Other: Eggs, corn.
What Is the Difference Between Lutein and Astaxanthin?
Both lutein and astaxanthin are great for eye health, but they have distinct properties:
- Lutein: Found in various vegetables and fruits, it accumulates in the macula and offers sustained protection for the eyes.
- Astaxanthin: Derived from Haematococcus pluvialis, it is highly antioxidant and does not accumulate in the body. It helps to relieve eye fatigue quickly.
Pharmacist Wang Nan-Yuan explains that lutein acts like a pair of sunglasses for the eyes, blocking blue light, while astaxanthin is like turning on the faucet, addressing dry eyes and fatigue.
How to Choose Lutein Supplements?
Lutein supplements are mainly available in two types: free lutein and esterified lutein.
- Free Lutein: Has a smaller molecular size, which allows for higher absorption. It is extracted from marigold flowers and processed through a saponification reaction.
- Esterified Lutein: Extracted from marigolds or yellow-orange plants, this form needs to be broken down by intestinal enzymes before absorption. It may cause digestive discomfort for some individuals.
What Are the Side Effects of Lutein?
When taken in moderation, lutein is generally safe, but excessive intake can lead to:
- Increased Liver Load: As lutein is fat-soluble, excessive intake can increase the metabolic load on the liver.
- Yellowing of the Skin: Since lutein is a pigment, too much intake can cause skin to turn yellow, but this condition will resolve once supplementation is stopped.
Can Pregnant Women and Children Take Lutein?
Lutein is suitable for supplementation during pregnancy as it helps the fetus absorb it. Adults cannot synthesize lutein on their own and must obtain it through diet or supplements. Lack of lutein during pregnancy may affect vision, mental state, and memory.
What Are the Benefits of Lutein, Zeaxanthin, and Marigold?
Lutein supplements often include zeaxanthin or marigold extract:
- Zeaxanthin: Structurally similar to lutein, it is an effective antioxidant for eye health. The ideal ratio of lutein to zeaxanthin is 10:2.
- Marigold: Rich in Vitamin A, minerals, carotenoids, and has anti-inflammatory, soothing, and moisturizing effects. Lutein is commonly extracted from marigold flowers.
Can Lutein Be Taken with B Vitamins or Fish Oil?
Lutein, fish oil, and B vitamins can be taken together without affecting absorption. Both lutein and fish oil are fat-soluble and should be taken after meals. Water-soluble B vitamins can be taken with lutein without issues, but if the B vitamin contains beta-carotene, it is recommended to take them separately to avoid absorption competition. The Food and Drug Administration states that no nutritional competition occurs, so consumers can take them together with peace of mind.