The Best Vitamins and Supplements for Eye Health

It can be an uphill battle when it comes to eating right. Not only do you need to make sure you’re getting the right amount of vitamins and nutrients when preparing meals, but you need to worry about portion sizes and staying consistent, too. And the one body part you can help take care of the most by doing all of this may surprise you: your eyes!

Vitamins and supplements can help you strengthen your vision and prevent eye diseases. Below are some of the best vitamins and eye health supplements you might consider trying. Of course, always consult a doctor before making any changes to your health regimen to find out what will work best for you.

Plus, see what sunglasses you should use, what habits can harm your vision and six common eye conditions you may experience as you age.

The best vitamins and supplements for eye health

In addition to nutrition, here are the best vitamins and supplements for your eyes. Fortunately, you can find many of these supplements for less than $10.

Vitamin A

Vitamin A supports your vision, immune system, heart, lungs and overall growth and development. Specifically, vitamin A helps you see bright light, as the vitamin produces pigments in the retina. It can also make your eyes dry. You can get vitamin A from foods like salmon, broccoli, fortified breakfast cereals, eggs and carrots.

You’ve probably heard of the magic of carrots. Yes, it’s true: Carrots are good for your eyes. Carrots (and other brightly colored fruits and vegetables) are high in beta-carotene, which is a compound your body uses to make vitamin A. Beta-carotene it is also available in supplement form, although it is not as common as vitamin A and is usually more expensive.

Foods with vitamin A

– Salmon
– Broccoli
– Fortified breakfast cereals
– Eggs
– Carrots

Vitamin C

Vitamin C is like sunscreen for your eyes: It helps protect them from UV damage. The more time you spend outside and under the sun, the greater the risk of damage. According to the American Academy of Ophthalmology, prolonged exposure to the sun can cause irreversible damage. Vitamin C can also reduce the risk of cataracts, a disease that causes clouding of the lens of your eyes.

Although a recent study found that vitamin C supplementation was effective in patients who were already vitamin C deficient, more research is needed to truly understand the relationship between vitamin C and a lower risk of cataracts. In addition to getting enough vitamin C, avoid tanning beds, and when outdoors, wear sunglasses and a hat to protect your eyes.

Foods with vitamin C

– Kale
– Broccoli
– Brussels sprouts
– Oranges
– Lemon
– Strawberries

Omega-3s

Ophthalmologists often recommend their patients to eat omega-3s, and if the patient does not get enough of these fatty acids in his diet, try a supplement. Omega-3s are found mainly in fatty fish such as tuna, salmon, mackerel or herring and other nuts and seeds.

The American Optometric Association points to omega-3s as a nutrient that can slow the progression of age-related macular degeneration. Research has also found that it can help prevent dry eye disease. These ingredients are good for both conditions because of their anti-inflammatory effects.

Foods with omega-3s

– Tuna
– Salmon
– Mackerel
– Herring
– Chia seeds
– Flax seeds
– Nuts

Read more: Multivitamins are great

Vitamin E

Another powerful antioxidant, vitamin E is essential for all of our cells and cellular functions. It helps protect our bodies from free radicals that cause cancer and plays an important role in vision. Research has shown that vitamin E can help protect the retina from free radicals that can cause eye disease.

Vitamin C, another antioxidant, has many properties that help in regeneration. Vitamin E can only help protect existing cells. But vitamin E can slow the progression of age-related macular degeneration. The American Optometric Association recommends 400 IU of vitamin E per day.

Foods with vitamin E

– Sunflower seeds
– Almonds
– Nuts
– Mixed vegetables
– Red pepper
– Mango
– Avocado

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 faster. Zinc also helps with eye health.

Zinc helps vitamin A form melanin (the pigment that protects the eyes) and may protect the eyes from age-related macular degeneration. The American Optometric Association recommends 40 to 80 mg per day to delay progression.

Foods with zinc

– Meat
– A shell
– Peas
– Udal
– Pumpkin seeds
– Cash
– Almonds
– Eggs
– Cheese
– Milk

Read more: Good Zinc Supplements

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, as these compounds give the product its bright colors. Carotenoids, also powerful antioxidants, are important for eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, in particular, have been found to prevent damage to the retina.

These carotenoids can also slow the progression of age-related macular degeneration. The American Optometric Association recommends a daily amount of 10 mg of lutein and 2 mg of zeaxanthin. While you can get lutein and zeaxanthin in supplement form, single bottles are on the pricier side. You may find it better, easier and more affordable to eat more fruits and vegetables.

Foods with lutein and zeaxanthin

– Kale
– Spinach
– Peas
– Broccoli
– Orange juice
– Red pepper
– Honeydew melons
– Grapes

What you should consider

Most vitamins and supplements are generally considered safe for people to take, as they are nutrients your body needs naturally. You should always talk to your doctor before starting any supplements. Some vitamins and supplements can interact with various medications. Check with your doctor or pharmacist before taking any new vitamins or supplements in conjunction with certain medications. Especially if you are pregnant or breastfeeding, consult a healthcare provider first. Your doctor should be able to safely guide you to the best vitamins and eye health supplements, and the right dosages.

Eye health tips

In addition to the best vitamins and eye health supplements, there are other ways you can protect your eyes and maintain your vision health:

• Wear sunglasses: Sunglasses block harmful UV light, reducing the risk of developing cataracts, eye cancer and sunburn.
• Screen break: The American Optometric Association recommends the 20-20-20 rule, which states that every 20 minutes, look away from your screen about 20 feet away for 20 seconds.
• Physical activity: The American Academy of Ophthalmology reported on a study that found a link between exercise and preventing eye injuries, although more studies are needed.
• Avoid smoking: Smoking cigarettes can lead to eye diseases that lead to vision loss and blindness, according to the Food and Drug Administration.
• Get a regular eye exam: Even if you have good vision, it’s important to have regular eye exams to catch potential problems early. How often you should get an eye exam depends on your age. For example, people ages 20 to 39 should get an eye exam every 5 years, while those age 65 and older should get an eye exam every 1 to 2 years.
• Remove your makeup: Before going to bed, always remove your makeup to prevent eye irritation and inflammation.

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