How much lutein should you take for eyes?

How much lutein should you take for eyes?

The suggested amount was 10mg of Lutein, 2mg of Zeaxanthin, 400mg of Vitamin C, 400 IU of Vitamin E based on the AREDS 2 study for age-related macular degeneration. We need to take more than the RDA and at least the levels associated with health benefits to have a therapeutic effect. 


 Nutrient Recommended dietary allowance (RDA) Percent getting less than 100% RDA Levels associated with health benefits AREDS 2 Study Amounts
Lutein and Zeaxanthin none specified average intake <1.7mg > 6 mg 10 mg Lutein, 2 mg Zeaxanthin
Vitamin E 22-33 IU >90%  > 100 IU 400 IU
Vitamin C 90 mg for men, 75 mg for women, +35 for smokers >50% > 250 mg 400 mg


  1. Dietary Reference Intakes for Vitamin C, Vitamin E, and Carotenoids. Institute of Medicine, 2000.
  2. Dietary Reference Intakes for Vitamin A and Zinc. Institute of Medicine, 2001.
  3. Vitamin and mineral data were obtained from CSFII, 1994-1996. Values correspond to all individuals.
  4. Carotenoid data was gathered from NHANES III, 1988-1994.


Can I take more than 10 mg of Lutein?

There is limited amount of studies done on the maximum amount of lutein you should take per day, but 20 mg is considered safe. 


Not all type of Lutein is the same.

Free lutein in lipid form is best absorbed by the body. A single egg contains about 0.20 mg of free lutein. The average intake of lutein is <1.7mg. Our eye care vitamins from Herbaland contains free lutein sourced from organic marigold flowers, which has 10mg of Lutein per serving. Check out our Puffinbox Nutrition Kit for Kids and Adults, which can be delivered to your door


Sources of Lutein & Zeaxanthin (mg/per serving)

 Food Per Serving (1 cup) Lutein Zeaxanthin
Kale - 1.1 - 2.2
Collard Greens - 5.1
Spinach 1.7-13.3 0.5-5.9
Broccoli 1.4-1.6 -
Corn, yellow 0.6 0.9
Peas, green 2.2 -
Orange pepper 1.7
Tangerine - 0.2
Egg (1) 0.2 -


*depending on variety and preparation 


Sources of Vitamin E (mg/per serving)

 Food Amount Vitamin E
Almonds 1/4 cup 13.9 IU
Sunflower seeds 1/4 cup 8.7 IU
Safflower oil 1 tbsp 7.0 IU
Peanuts 1/4 cup 4.9 IU
Peanut butter 2 tbsp 4.8 IU
Corn oil 1 tbsp 4.2 IU


Sources of Vitamin C (mg/per serving)

 Food per serving (1 cup) Amount Vitamin C
Orange juice, freshly squeezed  1 cup 124
Grapefruit juice, freshly squeezed 1 cup 94
Cantaloupe 1/4 melon 86
Orange 1 medium 80
Green peppers, raw chopped 1/2 cup 67
Tomato juice 1 cup  44
Strawberries 1/2 cup 43
Broccoli, raw chopped 1/2 cup 41


Why is Eye Nutrition Important?

Age-related Macular Degneration (AMD) is the leading cause of blindness over age 60. AMD impacts of our central vision - visual acuity, which is important for visually-demanding daily activities, like reading, driving, writing and seeing people's faces. 

Pregnant women require daily source of Lutein and DHA (from Omega-3) for proper development of the baby's brain and eyes.  This is especially critical during the first 3 months. When the baby is born, the eyes are still developing and its important to have healthy eyes since 80% of learning is done through vision.  


Check out our Puffinbox Nutrition Kit for Kids and Adults, which can be delivered to your door. They are sugar-free, vegan-friendly, plant-based, and sourced from organic fruits and vegetables. Protection is key to life-long healthy eyes. Your eyes will thank-you. 

Back to blog