What is lutein?

Lutein is a natural yellow pigment belonging to the carotenoid family. It is found in coloured fruit and vegetables such as carrots, spinach, tomatoes and corn. Lutein is also present in egg yolks and certain seaweeds. It is produced from linoleic acid, an essential fatty acid that our body cannot produce.

Lutein is known for its beneficial role in eye health. It is one of the main components of the yellow pigment in the macula, the central part of the retina responsible for central vision. In addition to its benefits for the eyes, lutein is also used as a dietary supplement for its antioxidant properties.

What are the health benefits of lutein?

1. Protects eye health

Lutein is an essential component of the macula, which plays an important role in central vision and visual acuity. It acts as a natural filter against harmful blue light, particularly from computer screens and smartphones. Lutein protects the eyes against damage caused by UV and blue light, which are responsible for oxidative stress and premature ageing of the retina.

Studies have also shown that lutein can help prevent or slow down certain eye diseases such as cataracts and age-related macular degeneration (AMD). Lutein supplementation may therefore be beneficial for eye health, particularly for the elderly.

2. Anti-oxidant properties

Lutein also has antioxidant properties that help protect cells against oxidative stress. Free radicals, which are unstable molecules present in our bodies, can damage cells and cause various diseases. Anti-oxidants, such as lutein, help to neutralise free radicals and prevent cell damage.

Lutein is also known for its role in preventing cardiovascular disease. It has been shown to reduce the oxidation of LDL cholesterol, or 'bad' cholesterol, which is one of the main risk factors for heart disease.

3. Improves skin health

Lutein is also beneficial for skin health. It helps protect against damage caused by UV rays and can even help reduce the signs of skin ageing, such as fine lines and wrinkles. Lutein is often used in cosmetic products for its moisturising and anti-ageing properties.

Who can benefit from lutein supplementation?

Lutein is considered a safe dietary supplement for most adults. However, some people may benefit more than others from lutein supplementation, such as the elderly, smokers and people with an unbalanced diet.

Unlike other nutrients, our bodies cannot produce lutein, so it is important to consume it regularly through the diet or food supplements. People on a diet low in fruit and vegetables or who have difficulty digesting fats may also need lutein supplements.

How do I use lutein as a dietary supplement?

The recommended daily dose of lutein varies according to age and individual needs, but is generally between 6 and 10 mg per day. Lutein is often combined with another carotenoid, zeaxanthin, for an even more beneficial effect.

It is important to note that lutein is fat-soluble, which means that it is better absorbed in the presence of fat. It is therefore recommended that dietary supplements containing lutein are taken with a meal.

In summary, lutein is an essential nutrient for eye health and also has many other beneficial health properties. It can be consumed through food, but also in the form of food supplements to enhance its benefits.

French-language sources

– Effects of lutein on the prevention of AMD
– Effects of lutein on eye health
– The role of lutein in the prevention of cardiovascular disease
– Anti-oxidant properties of lutein