6 Key Vitamins and Supplements for Better Eye Health

November 6, 2024

Explore how these affordable supplements can enhance your vision, fight eye diseases, and promote long-term ocular health. Learn which foods pack the most eye-friendly punch.

Boosting your eye health can be easy. Simple vitamins and supplements can help you stay on track.
Eating right is often challenging. You need to balance nutrients, watch portion sizes, and stay consistent. Surprisingly, one body part that benefits most from this effort is your eyes!
Vitamins and supplements can fill dietary gaps while enhancing vision and fighting eye diseases. Let’s explore the top vitamins and supplements for eye health you might try. Remember, always check with your doctor before changing your health routine.

Top vitamins and supplements for eye health

Besides a balanced diet, here are the best eye-friendly vitamins and supplements. Most of these are affordable, costing less than $10.
Vitamin A
Vitamin A is a key vitamin for eyes that aids vision, immunity, heart, lungs, and overall growth. It helps you see a full light spectrum by producing retinal pigments. It also prevents dry eyes. Find vitamin A in salmon, broccoli, fortified cereals, eggs, and carrots.
You’ve likely heard about carrots being good for eyes. It’s true: Carrots and other bright fruits and veggies are rich in beta-carotene, which your body turns into vitamin A. Beta-carotene supplements exist but are less common and often pricier than vitamin A.

Vitamin A-rich foods

• Salmon
• Broccoli
• Fortified cereals
• Eggs
• Carrots

Vitamin C

Think of vitamin C as an eyesight vitamin – it guards against UV damage like sunscreen for your eyes. More sun exposure means higher risk. The American Academy of Ophthalmology warns that too much sun can cause lasting harm. Vitamin C may also lower cataract risk, a condition that clouds eye lenses.
A recent study found vitamin C supplements helped patients with vitamin C deficiency, but more research is needed to understand how vitamin C affects cataract risk fully. Besides getting enough vitamin C, avoid tanning beds and wear sunglasses and a hat outside to protect your eyes.

Vitamin C-rich foods

• Kiwi
• Bell peppers
• Citrus fruits
• Berries
• Spinach
• Cauliflower

Omega-3 fatty acids

Omega-3 fatty acids are some of the best vitamins for eyes. Eye doctors often suggest patients consume omega-3s, or try a supplement if their diet lacks these essential fats. You’ll find omega-3s mainly in oily fish like sardines, trout, and anchovies, as well as certain nuts and seeds.
The American Optometric Association highlights omega-3s as a nutrient that may slow age-related macular degeneration progression. Research also indicates they can help prevent dry eye disease. These nutrients benefit both conditions due to their anti-inflammatory properties.

Omega-3 rich foods

• Sardines
• Trout
• Anchovies
• Pumpkin seeds
• Hemp seeds
• Pecans

Vitamin E

This potent antioxidant is crucial for all our cells and their functions. Vitamin E is one of the best eye vitamins for blurry vision as it shields our bodies from harmful free radicals and plays a key role in vision. Studies show vitamin E can protect the retina from free radicals that may cause eye disorders.
While vitamin C, another antioxidant, aids in regeneration, vitamin E primarily protects existing cells. However, vitamin E can slow the progression of age-related macular degeneration. The American Optometric Association suggests 400 IU of vitamin E daily.

Vitamin E-rich foods

• Wheat germ
• Hazelnuts
• Pine nuts
• Swiss chard
• Butternut squash
• Papaya
• Kiwi

Zinc

Found in most multivitamins, zinc is vital for overall health. It boosts immunity and speeds wound healing. Zinc also contributes to eye function and health.
It helps vitamin A create melanin (an eye-protecting pigment) and may guard against age-related macular degeneration, one of the leading causes of vision loss. The American Optometric Association recommends 40 to 80 mg daily to slow progression.

Zinc-rich foods

• Oysters
• Crab
• Turkey
• Beans
• Yogurt
• Oatmeal
• Quinoa
• Dark chocolate
• Peanut butter
• Mushrooms

Foods rich in lutein and zeaxanthin

• Kale
• Spinach
• Peas
• Broccoli
• Orange juice
• Red peppers
• Honeydew melons
• Grapes

Nutrient-rich foods for eye health

Vitamins Food Sources

Vitamin A: Salmon, broccoli, fortified cereals, eggs, carrots
Vitamin C: Kale, broccoli, Brussels sprouts, citrus fruits, strawberries
Omega-3s: Fatty fish, chia seeds, flaxseed, walnuts
Vitamin E: Sunflower seeds, almonds, peanuts, leafy greens, avocados
Zinc: Meat, shellfish, legumes, seeds, dairy products
Lutein and zeaxanthin: Leafy greens, colorful fruits and vegetables

Important considerations

While most vitamins and supplements are generally safe, it’s crucial to consult your doctor before starting any new regimen. Some nutrients can interact with medications, so check with your healthcare provider or pharmacist, especially if you’re pregnant or breastfeeding. Your doctor can guide you on the best eye health formula and appropriate dosages.

Additional eye care tips

Beyond vitamins and supplements, there are other ways to maintain healthy vision:

Wear sunglasses to provide UV light protection
Take regular screen breaks to reduce eye strain
Stay hydrated to prevent dry eyes and support tear production
Get regular eye exams
Maintain a balanced diet rich in fruits and vegetables
Quit smoking or avoid second hand smoke
Exercise regularly to improve overall health, including eye health
Get adequate sleep to allow your eyes to rest and recover

Combining a nutrient-rich diet with these healthy habits can significantly contribute to long-term vision protection and potentially reduce the risk of age-related vision problems.

Shield your eyes: Wearing sunglasses is crucial for eye protection. They block harmful UV rays, reducing your risk of cataracts, eye cancer, and sunburn.

Rest your gaze: Follow the 20-20-20 rule the American Optometric Association recommends. Every 20 minutes, look at something 20 feet away for 20 seconds to give your eyes a break from screens.

Stay active: The American Academy of Ophthalmology highlights a study suggesting a link between exercise and eye damage prevention. While more research is needed, staying physically active may benefit your eye health.

Quit tobacco: According to the Food and Drug Administration, smoking can lead to eye diseases that cause vision loss and blindness. Avoiding cigarettes is crucial for maintaining healthy eyes.

Schedule check-ups: Regular eye exams are essential, even if you have perfect vision. They help catch potential issues early. The frequency of exams depends on your age. For example, those aged 20-39 should get an exam every 5 years, while those 65 and older should have one every 1-2 years.

Clean your face: Always remove makeup before bed to prevent eye irritation and inflammation.

Common questions about eye vitamins

What’s the top vitamin for eye health?

Several vitamins, including A, C, E, omega-3s, zinc, lutein, and zeaxanthin, are crucial for eye health. Consult your doctor to determine which ones you may need more of.

Which vitamin deficiency affects eyes?

Nutrient deficiency varies from person to person. The best way to identify any deficiencies is to consult your doctor, who can run tests to determine if you lack certain vitamins beneficial for eye health.

Can B12 enhance vision?

Eye MD Monterey suggests that B vitamins B12 and B6 can support eye health, benefit the optic nerve, reduce blind spots, and lower the risk of age-related macular degeneration, which causes blurry vision.
Are eye vitamins effective?

Eye vitamins are particularly helpful if you’re deficient in essential vision-supporting nutrients like vitamins A, C, E, omega-3s, zinc, lutein, and zeaxanthin. Studies show these can help protect your eyes and potentially slow the progression of age-related eye conditions. While not a cure, they support overall eye health.

What can I take to boost my eyesight?

Consider eye supplement tablets containing vitamins A, C, E, omega-3s, zinc, lutein, and zeaxanthin like Ocuvite eye vitamin & mineral supplement. While these are available in supplement form at various price points, you can also obtain them naturally through a balanced diet. The AREDS supplement formula is also clinically proven to slow the progression of age-related macular degeneration.

Source:
Caroline Igo (October 25, 2024). Top 6 Vitamins and Supplements to Try to Support Your Eye Health. https://www.cnet.com/health/personal-care/top-6-vitamins-and-supplements-to-try-to-support-your-eye-health/. Accessed November 5, 2024

Disclaimer:
The information contained in this article is for informational purposes only and should not be construed as medical advice. Always consult a physician or other qualified health provider regarding any questions concerning your medical condition.