6 Best Vitamins and Supplements for Eye Health

If you’re already eating all the best foods for your eyesight—like carrots, broccoli, and salmon—then you’re on the right path to taking better care of your eyes. However, if you find it challenging to eat a balanced diet with whole foods, or if you need an extra boost of all the essential vitamins and nutrients, supplements may be a good strategy for you. Here are the best vitamins and supplements to add to your daily routine to further care for your eyes.

Best Supplements for Eyes and Vision

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In addition to eating a balanced diet, here are six of the best vitamins and supplements for your eyes. Fortunately, you can buy most of these supplements for less than $10.

Vitamin A

Vitamin A supports vision, immune system, heart, lungs, and overall growth and development. Specifically, vitamin A helps you see the full spectrum because vitamin A creates pigments in the retina. It also prevents dry eyes. You can find vitamin A in foods such as salmon, broccoli, fortified breakfast cereals, eggs, and carrots.

You may have heard of the magic power of carrots. Yes, it’s true – carrots are great for your eyes. Carrots (and other brightly colored fruits and vegetables) are rich in beta carotene, a compound the body uses to make vitamin A. Β-CAROTENE There is also supplement form, but it is less common than vitamin A and is usually more expensive.

Vitamin C

Vitamin C acts like sunscreen for your eyes, helping to protect your eyes from UV rays. The more time you spend outdoors and in the sun, the greater the risk of damage. According to the American Academy of Ophthalmology, spending too much time in the sun can cause irreversible damage. Vitamin C may also reduce the risk of cataracts, a disease that causes clouding of the lens of the eye. However, while a recent study found that vitamin C supplementation was effective in patients who were already deficient, more research is needed to truly understand the relationship between vitamin C and reduced cataract risk.

In addition to getting enough vitamin C, avoid tanning beds and wear sunglasses and a hat to protect your eyes if outdoors.

Omega-3s

Optometrists regularly recommend omega-3s to patients who—if they don’t get enough of these fatty acids in their diet—need to supplement. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel or herring, as well as in some nuts and seeds.

The American Optometric Association states that omega-3 is a nutrient that may slow the progression of age-related macular degeneration. Studies have found that it can also help prevent dry eye syndrome. These nutrients have anti-inflammatory properties and are effective in both conditions.

Vitamin E

Vitamin E is another powerful antioxidant that is essential for all of our cells and cellular functions. It helps protect our bodies from cancer-causing free radicals and plays an important role in vision. Research shows that vitamin E helps protect the retina from free radicals, which can cause eye disease. However, another antioxidant, vitamin C, has more properties that aid regeneration. Vitamin E only helps protect existing cells.

Vitamin E can also slow the progression of age-related macular degeneration. The American Optometric Association recommends 400 IU per day.

zinc

Zinc is found in almost all multivitamins because it is an essential nutrient for the body. It is used to strengthen the immune system and help the body heal wounds quickly. Zinc also helps with eye health.

Zinc helps vitamin A produce melanin, a pigment that protects the eyes, and may protect the eyes from age-related macular degeneration. The American Optometric Association recommends taking 40 to 80 mg daily to slow the progression of the condition.

Lutein and Zeaxanthin

Lutein and zeaxanthin are known to be important for our eyes. Lutein and zeaxanthin are carotenoids found in red and yellow fruits and vegetables because these compounds give the products their bright colors. Carotenoids are also powerful antioxidants and are essential for eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, in particular, have been found to protect against retinal damage.

These carotenoids may also slow the progression of age-related macular degeneration. The American Optometric Association recommends 10 mg of lutein and 2 mg of zeaxanthin daily.

While you can find lutein and zeaxanthin in supplement form, a bottle is more expensive. You may find that it’s better, easier, and more affordable to eat more fruits and vegetables.

Vitamin risks to eyes

Most vitamins and supplements are generally considered safe for people to take because they are nutrients your body naturally needs. However, you should consult your doctor before starting to take any supplements. Some vitamins and supplements may interact with various medications. Especially if you are pregnant or breastfeeding, talk to your healthcare provider first. Your doctor should be able to safely guide you in selecting the best supplements and dosages.

Best Vitamins for Eyes FAQ

Do vitamins really help your eyes?

Vitamins are especially helpful for your eyes when you are deficient in any of the vitamins necessary for vision. These include vitamin A, vitamin C, vitamin E, omega-3, zinc, lutein and zeaxanthin. Studies have found that these vitamins and nutrients can help protect your eyes and even slow the progression of age-related eye diseases. While these supplements don’t cure disease, they can help with eye health.

What supplements can I take to improve my vision?

You can take vitamin A, vitamin C, vitamin E, omega-3, zinc, lutein and zeaxanthin. While all of these are available in supplement form at varying prices, you can obtain these vitamins and nutrients naturally through a balanced diet.

How to restore 20/20 vision naturally?

More research is needed to fully determine whether 20/20 vision can be restored naturally. However, there are many natural ways to protect your eyes and even improve your eye health. These include limiting sun exposure, wearing UV sunglasses and hats, getting all necessary vitamins and minerals through diet or supplements, taking breaks from staring at screens, getting enough sleep and practicing eye exercises.


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