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Lutein (standalone)

Eye health · Blue light · Macular

Tier 2 — Promising

What it is

The dominant carotenoid in macular pigment that protects against AMD and digital eye strain. The AREDS2 trial confirmed 10 mg per day significantly reduces advanced AMD risk. Also improves visual performance in people exposed to blue light from screens. Usually paired with 2 mg zeaxanthin. Found in spinach, kale, and eggs. Very safe — no toxicity ceiling established from food or supplements.

Efficacy

3/5

Safety

5/5

Research

3/5

Onset

1/5

Cost

3/5

Drug-int.

5/5

Dose

10 mg/day lutein (AREDS2 dose); pair with 2 mg zeaxanthin; take with a fatty meal for best absorption

Time of day & tips

Take with a meal containing fat for best absorption. Can be taken at any time of day. Pairing with zeaxanthin mirrors natural dietary ratios found in leafy greens.

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