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Antioxidant

Lutein from Kale

Also known as: lutein, xanthophyll, kale extract

B
Evidence

A carotenoid phytonutrient naturally concentrated in kale and other leafy greens that accumulates in the macula of the eye and supports retinal health. Lutein acts as a blue-light filter and antioxidant in ocular tissues.

Primary uses

  • Eye health and vision
  • Macular degeneration prevention
  • Cataracts prevention
  • Blue light protection
  • Retinal antioxidant protection

How it works

  • Accumulates in the macula and lens; filters blue light wavelengths
  • Quenches reactive oxygen species and lipid peroxyl radicals in retinal tissue
  • Protects photoreceptor cells from oxidative damage
  • Reduces risk of age-related macular degeneration (AMD)

Dosage

Typical range
10-30 mg daily
Timing
With meals containing fat for optimal absorption
With food
Essential: lutein is fat-soluble and requires dietary fat for absorption
Duration
Long-term supplementation (6+ months) needed to accumulate in retinal tissue and demonstrate benefit
Special populations
Men 50+ benefit from supplementation, especially those with family history of AMD or at risk (high-risk AREDS2 criteria)

Forms

  • Natural lutein extract from kale/marigold· 70/100
  • Synthetic lutein esters· 70/100
  • Free lutein· 70/100

Safety

Common side effects

  • None reported at recommended doses
  • Mild skin yellowing may occur at very high doses (>30 mg daily) due to carotenoid accumulation

Evidence notes

Strong epidemiological evidence and multiple RCTs support lutein's role in AMD prevention and visual function. AREDS2 trial showed benefit with lutein + zeaxanthin supplementation in high-risk populations.

Grade B: Some human trials support key claims; further confirmation needed.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.