One of the most well-known natural antioxidants for supporting eye health is lutein, a naturally occurring carotenoid. Lutein is one of two major carotenoids found as a color pigment in the human eye (macula and retina). It is thought to function as a light filter, protecting the eye tissues from sunlight.
If you are wondering how much lutein you should take or what the recommended lutein dosage is, here's the scoop.
The most we can advise for dosage is what the labels recommend due to FDA regulations. Lutein is commonly taken up to 20-40 mg daily and Zeaxanthin is commonly taken up to 4 mg daily.
Eggs are a great source of lutein. Other foods rich in lutein include broccoli, spinach, kale, corn, orange peppers, kiwi fruit, grapes, orange juice, zucchini and squash.
Lutein is absorbed best when it is taken with a high-fat meal. Lutein is also available as a nutritional health supplement. You can often find lutein paired with another carotenoid and with lutein and zeaxanthin supplements.