Lutein
Lutein is a xanthophyll carotenoid concentrated in dark leafy greens like kale and spinach, as well as egg yolks and marigold flowers. It selectively accumulates in the macula of the eye and in brain tissue, where it serves as both an antioxidant and a blue light filter. It is one of the most studied nutrients for long-term eye health preservation.
Expert Evidence
12 references from 3 experts
“I include it in my micro vitamin.”
Scientists Just Found an EASY Way to Cut Dementia Risk By 15%
9:082 references in 2 episodes from 2024–2025
Brad Stanfield takes lutein as part of his micro vitamin and references the COSMOS study, which included lutein and lycopene, as supporting evidence. No specific dosage, timing guidance, or cautions are discussed.
“I don't recommend taking lutein or zeaxanthin or any of those other supplements that are designed to improve vision.”
AMA #6: Eye Health, Why We Yawn & Increasing Motivation
0:009 references in 8 episodes from 2021–2025
Huberman generally does not recommend lutein supplementation for most people, though he acknowledges some evidence for its benefit in moderate to severe age-related macular degeneration. He does not appear to take it personally, and no specific dosing guidance was discussed.
Benefits
Lutein is involved in the vitamin A pathway and photopigment formation in the eye, and there is some evidence it can help offset vision loss from age-related macular degeneration.
Cautions
Huberman explicitly does not recommend lutein for most people, noting that studies only showed benefits for individuals with moderate to severe macular degeneration — not for those with normal vision or mild degeneration. He considers it unnecessary as a general supplement.
“Lutein and zeaxanthin have some really great evidence for eye health and cognitive health, especially if you're not consuming a plant-forward diet.”
Fact-checking anti-aging meds | Metformin, Rapamycin, NMN, etc
31:431 reference in 1 episode
Carvalho highlights lutein (alongside zeaxanthin) as having strong evidence for eye health and cognitive health, particularly for individuals not eating a plant-forward diet. He does not report personal use, specific dosing, or any cautions.
Side Effects
- Carotenodermia (harmless yellowing of skin at very high doses)
- Mild gastrointestinal discomfort in some individuals
- Possible interaction with beta-carotene absorption at high doses
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