How Can Vitamins and Supplements Benefit Your Eyes?

Key vitamins for eye health

Here, we have listed some vitamins that are recommended and how they work to maintain the health of your eyes. 

Vitamin A 

Vitamin A is essential for night vision, maintaining a healthy retina, and preventing dry eyes. Our bodies do not produce vitamin A naturally, so it must be obtained through diet. There are two types:

• Preformed vitamin A (retinol): found in foods like eggs, fish, and dairy.
• Provitamin A (beta-carotene): found in carrots, sweet potatoes, and leafy greens, which the body converts into vitamin A.

Vitamin A deficiencies can lead to night blindness (difficulty seeing in dim conditions due to issues with the eye adapting to low light) and other vision problems, so it is important to consume sufficient amounts through food or supplements.

Vitamin C 

Vitamin C is a powerful antioxidant that helps protect against oxidative damage (damage to cellular components such as DNA and lipids) caused by UV exposure. It also plays a key role in reducing the risk of cataracts and supporting the blood vessels in the eyes.

This vitamin is found in citrus fruits, berries, peppers, and broccoli. Studies suggest that regular intake of vitamin C can slow the progression of cataracts by preventing oxidative stress on the eye’s lens. Since vitamin C levels in the eyes decrease with age, maintaining a vitamin-rich diet or supplementing as necessary can be beneficial.

Vitamin E

Vitamin E protects eye cells from oxidative stress, which can contribute to age-related vision loss. Research from the Age-Related Eye Disease Study (AREDS) found that vitamin E, along with other nutrients, can help reduce the risk of advanced age-related macular degeneration (AMD) by 25% in people with moderate AMD.

Good sources of vitamin E include nuts, seeds, and spinach.

Vitamin D

Vitamin D is linked to a reduced risk of AMD and may help prevent dry eye syndrome. While it can be found in foods such as oily fish, eggs, mushrooms, and fortified dairy products, the main source is sunlight exposure.

It is recommended to get 10–30 minutes of sun exposure per day, but during the colder months, supplementation may be necessary to maintain adequate levels.

Important minerals and nutrients for eye health

Along with vitamins, some minerals and nutrients can help maintain eye health:

Zinc 

Zinc is essential for transporting vitamin A to the retina, where it helps produce melanin, a protective pigment in the eye. Zinc also supports night vision and helps slow the progression of AMD.

It can be found in beef, pork, oysters, legumes, and whole grains.

Lutein & Zeaxanthin

Lutein and zeaxanthin are carotenoids found in the retina and macula. They act as natural filters against harmful blue light and protect the eyes from oxidative damage.

Studies suggest that these antioxidants can help reduce the risk of cataracts and slow the progression of AMD. They are found in green leafy vegetables such as kale, spinach, and broccoli.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are crucial for maintaining a healthy retina. DHA is a major structural component of the retina and plays a role in reducing inflammation and supporting tear production, which helps prevent dry eyes.

These essential fats are found in oily fish (such as salmon and mackerel), flaxseeds, walnuts, and avocados.

How supplements can help eye health

While obtaining nutrients from food is ideal, supplements can help fill gaps, especially for individuals with dietary restrictions or age-related eye conditions.

The Age-Related Eye Disease Study (AREDS and AREDS2), conducted by the National Eye Institute (NEI), found that certain supplements can slow the progression of AMD in people with moderate to advanced stages. The recommended AREDS2 formula includes:

• Vitamin C
• Vitamin E
• Zinc
• Copper
• Lutein
• Zeaxanthin

This formulation is specifically designed for individuals diagnosed with intermediate or late-stage AMD. It is not recommended for those with early AMD or individuals without AMD, as its primary function is to slow the progression of existing conditions rather than prevent them.

Lifestyle tips for healthy eyes

While some eye conditions are unavoidable, such as genetic conditions, there are some things we can do in our day-to-day lives to help aid our eye health.

• Maintain a balanced diet with plenty of fruits, vegetables, and healthy fats to naturally obtain essential vitamins and minerals.
• Stay hydrated to support tear production and prevent dry eye syndrome.
• Reduce screen time to prevent digital eye strain, especially in children at risk of developing myopia (nearsightedness).
• Wear sunglasses to protect against harmful UV rays.
• Schedule regular eye exams to detect and address potential eye issues early.

When should you take supplements?

Supplements can be beneficial, but they are not one-size-fits-all. Before taking any new vitamins or supplements, consult an optician or healthcare provider. Individuals may require different doses depending on their specific needs and eye conditions.

Dipple & Conway are here to help

At Dipple & Conway, we offer comprehensive eye exams and personalised advice on how nutrition and supplements can support your eye health. If you are experiencing symptoms such as dry eyes, vision changes, or signs of AMD, book an appointment with us today to ensure your vision stays in the best possible condition.