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Lutein + zeaxanthin
The macular pigments; slowed age-related macular degeneration in AREDS2, with a signal for cognition too.
4/5· RCTs / large cohortsEstimated monthly cost: ≈ 8 €
Dose
10 mg lutein + 2 mg zeaxanthin, or a large daily serving of cooked kale/spinach.
Timing
With a fatty meal.
⚠ Cautions
Well tolerated; skin may yellow slightly at high doses.
What it is
Carotenoids from leafy greens (kale, spinach) and egg yolk; they accumulate in the eye as a blue-light filter.
What the evidence shows
AREDS2 (n=4,203, 5 years): lutein/zeaxanthin in place of beta-carotene –18% progression to late AMD; 10-year follow-up confirmed it. Small RCTs: better processing speed in older adults.
Goals
Brain, memoryHealthy years
Related studies
Last reviewed: 6 September 2026
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