Lutein (standalone)

Tier 2 — promising · Eye health · Blue light · Macular

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.

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