Lutein (with zeaxanthin): how much to take

Lutein and zeaxanthin are yellow pigments that collect in the macula of the eye. They replaced beta-carotene in the AREDS2 eye formula.

Calculator Official intake Study doses Best form Safety Sources

Sex Age Pregnancy Body weight in kg Adults 18+ only

Loading calculator…

Official daily intake

This is not an essential nutrient, so there is no official daily intake. Only study doses are shown.

Doses used in studies

These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.

Moderate evidence

Age-related macular degeneration

10 mg a day

AREDS2 (4,203 people) tested 10 mg lutein plus 2 mg zeaxanthin on top of the AREDS formula: it did not further slow progression to advanced disease overall (29% against 31% at 5 years). Beta-carotene was linked to more lung cancers in former smokers, which is why lutein replaced it.

AREDS2 Research Group 2013

Other findings

In the same trial, lutein and zeaxanthin did not slow decline in thinking or memory.

Chew EY et al. 2015

Best form and why

No best form

Why: AREDS2 used 10 mg lutein with 2 mg zeaxanthin. Take with a meal that contains fat.

AREDS2 Research Group 2013

Food sources

Kale, spinach and other dark leafy greens, egg yolk, corn.

Interactions

No important interactions known.

Safety

No safety problems were reported in AREDS2.

Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.

Sources

Randomised trial AREDS2 Research Group (2013). Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the AREDS2 randomized clinical trial. JAMA 309:2005-2015
Randomised trial Chew EY et al. (2015). Effect of omega-3 fatty acids, lutein/zeaxanthin, or other nutrient supplementation on cognitive function: the AREDS2 randomized clinical trial. JAMA 314:791-801

Values checked: November 12, 2026.