Lutein for Skin

Carotenoid phytonutrient lutein is a promising ingredient for protecting skin against sun damage.

Lutein is a carotenoid compound present in many different edible and non-edible plants. It has been suggested to improve skin health and appearance through:

• Antioxidant activity. Lutein and other carotenoids accumulate in the skin, protecting it from UV damage.

Overview

Lutein is a carotenoid compound known for its yellow color. Like other carotenoids, it is found in high levels in vegetables and fruits, such as kale, spinach, squash, pumpkin, corn, and carrots. As a result, people that eat more fruits and vegetables have higher lutein levels.

In nature, lutein is usually present alongside zeaxanthin – a related carotenoid. Together they accumulate in the eye, helping protect it from photo-oxidative damage. Because of this, lutein and zeaxanthin supplements are most commonly used to protect against macular degeneration, cataracts, and other eye health concerns.

In addition, lutein is also known to accumulate in the skin, where its antioxidant properties help protect against ultraviolet light damage – the main preventable cause of skin aging. Because of this, an increasing number of people are using lutein-containing supplements and cosmetic products to improve skin health and appearance, and halt premature skin aging.

Read more: Vision Health Supplements

How Lutein Might Help With Skin Health

Antioxidant activity

As such, taking lutein supplements can increase lutein concentrations in your skin, providing increased protection against photo-oxidative damage.

Lutein Uses & Benefits for the Skin

Lutein supplements and topical products (with and without zeaxanthin) are increasingly popular for protecting the skin from premature aging caused by ultraviolet sun damage. This premature aging can lead to dry skin, wrinkles, and loss of elasticity.

This use is backed by a growing volume of research demonstrating increased antioxidant skin protection following treatment with lutein and other carotenoids. In particular, studies have shown that lutein reduces ultraviolet light damage, protecting the skin from reddening and other signs of sun damage, and may even improve skin hydration and elasticity.

Lutein is such a promising skin nutrient that researchers suggest increasing “the daily intake of lutein and zeaxanthin for optimal skin health and photoprotection.” ³

Finally, research reveals that taking lutein orally is at least as, and possibly even more effective than applying it directly to the skin.

Read more: Skin Supplements Guide

Research

Animal Research

Animal and isolated cell culture studies of lutein report improved protection against ultraviolet light. Specific findings indicate that:

• Lutein and other carotenoids protect isolated human skin cells from ultraviolet light damage ^{4 5}
• Hairless mice supplemented with lutein and zeaxanthin were protected against ultraviolet radiation, as shown by reduced skin inflammation ⁶
• Lutein supplementation increases skin lutein levels in mice, which in turn “contribute to the defense against some of the deleterious effects of solar radiation” ⁷

Human Research

Human studies of lutein have been overwhelmingly positive, demonstrating increased protection against UV damage and even improvements in skin appearance.

Lutein (10 mg) may help protect the skin from UV damage, especially when taken orally rather than topically

This randomized, double-blind, placebo-controlled study evaluated the skin-protective effects of lutein and zeaxanthin. Forty women were given placebo, lutein, zeaxanthin, or the two together, either orally or topically (directly on the skin). Compared to placebo, the carotenoid groups experienced improvements in skin hydration, lipid (fat) content, elasticity, and antioxidant protection, with the combination group having the best results. Another unexpected finding was that taking lutein orally resulted in better skin protection than applying it directly to the skin.

• The researchers concluded that “…oral administration of lutein may provide better protection than that afforded by topical application…when measured by changes in lipid peroxidation and photoprotective activity in the skin following UV light irradiation.” ⁸

Lutein supplementation (20 mg) appears to help protect the skin from UV damage

This randomized, double-blind, placebo-controlled, crossover study examined the skin-protective effects of lycopene‐rich tomato nutrient complex (TNC) and lutein. A total of 65 adults were given placebo, TNC, or lutein (20 mg) capsules daily for 12 weeks, and changed groups 2 weeks later to repeat the experiment. Both THC and lutein supplementation helped protect the skin from UV damage.

• The researchers concluded that “…TNC and lutein could protect against solar radiation‐induced health damage.” ⁹

Carotenoids (24 mg, including lutein) help protect the skin against sun-induced reddening

This placebo-controlled study compared the ability of carotenoids to protect against erythema (skin reddening) caused by UV damage. A total of 36 participants were given placebo, beta-carotene, (24 mg) or a mixture of beta-carotene, lutein, and lycopene (8 mg each) daily for 12 weeks. Both carotenoid groups experienced increases in skin carotenoid levels, and had improved protection against UV-caused erythema.

• The researchers concluded that “Long-term supplementation for 12 wk with 24 mg/d of a carotenoid mix supplying similar amounts of beta-carotene, lutein and lycopene ameliorates UV-induced erythema in humans….” ¹⁰

Lutemax 2020 (10 mg lutein/2 mg zeaxanthin) may lighten skin and protect it from sun damage

This randomized, double-blind, placebo-controlled study examined the skin-protective effects of branded lutein/zeaxanthin supplement Lutemax 2020. A total of 50 individuals with dry skin were given placebo or Lutemax 2020 (10 mg lutein/2 mg zeaxanthin) daily for 12 weeks. Compared to placebo, the carotenoid group experienced lightening of skin and had increased protection from sunburn.

• The researchers concluded that “L/Zi supplementation lightens and improves skin conditions.” ¹¹

Dosage for Skin

• Successful research studies most commonly use 10-20 mg doses of lutein
• Most lutein supplements come in 10–20 mg capsule dosages
• Lutein supplements often contain zeaxanthin at dosages of 1 – 10 mg
• Like other carotenoids lutein is fat-soluble, meaning that its absorption may be improved when taken with fat-containing foods

Available Forms

• Lutein in supplements is typically extracted from marigold flower petals, and then sold in softgels or tablets.
• Lutemax 2020®. This is a branded, patented form of lutein and zeaxanthin that has been shown to protect the skin from UV light in a clinical trial.
• Lutein is also present in a wide variety of topical/cosmetic products such as creams. However, current research indicates that oral supplementation may be more effective than topical application.