What are the 7 best vitamins for eye health?

What vitamins are good for your eyes? We all know how important vitamins are for keeping you healthy and many of you probably already take vitamin supplements every day. Have you ever thought about what vitamins are good for your eyes specifically, though?

Our in-house experts have come up with a list to guide you through the best vitamins for eye health – read on to find out more!

Why do I need Eye Vitamins?

Our eyes are very complex sense organs whose cells must remain in top shape for a lifetime, as once they’re damaged, they don’t grow back or heal. That means as we age, protecting cells in the eye with certain vitamins and other nutrients is essential for their health.

Eye vitamins in general, help to prevent dry eye, improve retinal health, assist with better night driving and for macular degeneration. Age Macular Degeneration (AMD) is one of the most prevalent eye conditions in the US, and figures show that around 15 million Americans have some form of this debilitating disease.

What is Age-Related Macular Degeneration (AMD)

Age-Related Macular Degeneration (AMD) AMD happens when age-related changes cause the area of the eye responsible for our central vision to break down, causing blurred vision. “Patients who have age-related macular degeneration have a clear benefit to taking an antioxidant vitamin combination known as the Age-Related Eye Diseases Study (AREDS) 2 formula,” notes Adrienne L. West, M.D., with the University of Michigan’s Kellogg Eye Center.

I have a patient, Debra, who spends countless hours on-screen, she noticed her eyes were red and vision blurry after using computer for a while. She went to consult the eye doctor and eventually the eye problems she experienced had been caused by the onset of macular degeneration.

When aging damages the macula (the center part of the retina) , it causes blurred vision or subsequently loss in central vision. The medical community recommends vitamin supplements to combat age-related degeneration. Debra’s doctors prescribed a cocktail of specific vitamins that helped reduce the development of AMD.

For people with or at risk for some eye conditions, high-dose vision supplements may help slow or prevent these conditions.

For example, the National Eye Institute released the findings of its Age-Related Eye Disease Study (AREDS). The results showed that high doses of antioxidants vitamin C (500 mg), vitamin E (400 IU), and beta-carotene (15 mg/25,000 IU), along with zinc (8 mg), reduced the risk of vision loss from advanced age-related macular degeneration

Which nutrients are essential for protecting vision loss

These has been deemed the most important vitamin and mineral for the eyes by the American Optometrist Association. These vitamins should be included in your diet for good visual health.

Eye vitamins for macular degeneration (Lutein and zeaxanthin)

Eating carotenoids like lutein and zeaxanthin provide you with great antioxidants and may help against age-related vision problems such as cataracts and macular degeneration.

Research suggests that the Lutein and zeaxanthin are beneficial for the eyes. Lutein and zeaxanthin are carotenoids that exist in high quantities in green leafy vegetables. They are also present in the lens and retina of the eye.

As antioxidants, they may help to reduce inflammation. Lutein and zeaxanthin are often found together in foods. They’re abundant in berries, broccoli, papaya, peaches, mangoes and leafy greens like Swiss chard and spinach. Taking eye vitamins for Lutein and zeaxanthin will be a more efficient way of getting the necessary dosage.

Vitamin B12

Vitamin B12 supports and enhances eyesight Vitamin B12 helps maintain healthy eyesight. As we grow older we can often be affected by macular degeneration (losing eyesight). The study showed a 34% reduction in macular degeneration among men with a yearly intake of B12.

Food containing high quantities of B vitamins is available for consumption in the following forms. Discover more about vegan food here.

Zinc

Zinc plays a vital role in bringing vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes. Impaired vision, such as poor night vision and cloudy vision could benefit from it.

According to the American Optometric Association ,taking 40–80 mg of zinc each day, alongside certain antioxidants, could slow the progression of advanced AMD by 25%.It could also reduce visual acuity loss by 19%.

Sources of zinc include: seafood, such as oysters, crab, lobster, turkey, beans, chickpeas, nuts, pumpkin seeds ,whole grains milk and fortified cereals.

Vitamin A (and beta carotene)

Vitamin A is a protective antioxidant which protects corneas and ocular surfaces. The retina also maintains functions that turn light into nerve impulses for brain signals. Vitamin A can help improve scotopic (low-light) vision in the eyes and colour vision.

Recommended daily doses of Vitamin A are 900 micrograms per person and 700 micrograms in women.

Omega-3 fatty acids

The retina of the eye is where anti-inflammatory omega-3 fatty acids are found. “They are essential to maintain normal structure and function of the photoreceptor cells in the retina,” explains Dr. Bernstein. They may also reduce inflammation and support tear production as well as the management of dry eye disease.

In fact, omega-3 fatty acid supplementation could prevent symptoms of dry eye, according to a review of studies published

Omega-3 fats may also benefit individuals with dry eye disease by helping them produce more tears. With this condition, a lack of tears causes dryness, discomfort, and occasional blurry vision. To increase omega-3 fatty acids in your diet, include rich sources such as fish, flaxseed, chia seeds, soy, and nuts. Omega-3s can also be found in cooking oils such as canola and olive oil.

Superfoods for your eyes

Research suggests that some vitamin and mineral supplements may help protect against or slow the development of these conditions. Adding powerful vitamins, antioxidants, and minerals to your diet can improve your vision and overall eye health. Researchers have linked eye-friendly nutrients, which may help prevent or slow the progression of several different eye conditions. Supplements may be beneficial if you suspect you’re missing any of these vitamins in your diet.

Conclusion

As we’ve seen, eating the right vitamins for eyesight can provide an excellent defense against vision problems that often arrive later in life. No matter what age you may be, strive to be proactive in your health.

This article is not to be construed as medical advice, nor is it intended to replace the recommendations of a medical professional. For specific questions, please see your eye care practitioner.