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Lutein Dosage

Daily Dose of Lutein: 6mg

Supplementing with Lutein

A cup of cooked kale has 44g of lutein.
Photo Credit: http://www.flickr.com/photos/farmanac/

To prevent the eyes from slowly deteriorating or degenerating, it is necessary to take nutritional and dietary supplements for eye health. One highly essential supplement is Lutein because it prevents cataracts, macular degeneration, and forms a protective shield for the eyes. Not only can supplementing with lutein prevent these conditions but it can also slow their progress if you already have them.  There are high amounts of lutein in our eyes but levels tend to decline as we age, especially in the part of the eye called the macula, which helps us to focus on light. Lower macular levels of lutein can lead to macular degeneration and eventually loss of vision. Besides the eyes, it also has many other benefits to other areas of the body, like the skin. It is an antioxidant, a chemical that protects healthy cells from damage caused by free radicals, so it’s natural that it can prevent the skin from oxidative damage. Other than that, it also helps protect the lipids, oils, and fats in your skin from peroxidation. Applying it topically may also be good for your skin as it can protect it from pollution and damage caused by the sun’s UV rays. The cardiovascular system can benefit from the antioxidant properties of lutein as well. It can help to prevent the peroxidation of fats and cholesterol in the blood so that plaque buildup in arteries is reduced. Studies have shown that because it can prevent arterial walls from thickening, it may slow the progression of athersclerosis.

We can find lutein in leafy vegetables like spinach, collard greens, and kale, which has 44mg of lutein per cup. For reducing risks of cataracts and age related macular degeneration (AMD) it is recommended to have 6mg of lutein per day. In studies, an estimate of about 5-30mg daily can provide benefits.

Sources:
http://www.livestrong.com/article/501673-how-much-lutein-should-one-take/
http://www.livestrong.com/article/353941-lutein-benefits/
http://www.webmd.com/vitamins-supplements/ingredientmono-754-LUTEIN.aspx?activeIngredientId=754&activeIngredientName=LUTEIN

References

  • Writing Group for the AREDS2 Research Group, Bonds DE1, Harrington M2, Worrall BB3, Bertoni AG4, Eaton CB5, Hsia J6, Robinson J7, Clemons TE2, Fine LJ1, Chew EY8. Effect of Long-Chain ω-3 Fatty Acids and Lutein + Zeaxanthin Supplements on Cardiovascular Outcomes: Results of the Age-Related Eye Disease Study 2 (AREDS2) Randomized Clinical Trial. JAMA Intern Med. 2014 May 1;174(5):763-71. PMID: 24638908.
  • Rizos EC1, Ntzani EE2. ω-3 Fatty Acids and Lutein + Zeaxanthin Supplementation for the Prevention of Cardiovascular Disease. JAMA Intern Med. 2014 May 1;174(5):771-2. PMID: 24638082.
  • Zampatti S1, Ricci F2, Cusumano A2, Marsella LT1, Novelli G3, Giardina E4. Review of nutrient actions on age-related macular degeneration. Nutr Res. 2014 Feb;34(2):95-105. PMID: 24461310.
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