Ensure your eyes receive all the necessary vitamins and nutrients for optimal health. Discover the top vitamins for eye health.
Taking care of our eyes is crucial, even if we don’t currently have any vision issues. Fortunately, it’s not too difficult to maintain good eye health. One way to do this is by eating a balanced diet that includes the best foods for our vision, such as carrots, broccoli, and salmon. However, if it’s difficult to get all the essential vitamins and nutrients we need through our diet, supplements can be a good option. Here are some of the best vitamins and supplements to consider adding to your daily routine to take care of your eyes.
The best supplements for eyes and vision:
In addition to a balanced diet, here are the six best vitamins and supplements to take for your eyes.
Vitamin A:
Vitamin A is essential for several bodily functions, including supporting vision, the immune system, heart, lungs, and overall growth and development. It helps produce pigments in the retina, enabling us to see a full spectrum of light and preventing dry eyes. You can obtain vitamin A from various food sources such as salmon, broccoli, fortified breakfast cereals, eggs, and carrots.
Carrots contain beta-carotene, which is a compound that your body can convert into vitamin A. Other colorful fruits and vegetables are also high in beta-carotene. Although vitamin A supplements are available, they are not as common as food sources and are often more expensive.
Vitamin C:
Spending too much time outside under the sun increases the risk of irreversible damage to your eyes. Vitamin C acts like a sunscreen for your eyes and can protect them from UV damage. It can also reduce the risk of cataracts, which is a condition that clouds the lens of your eyes. However, more research is needed to understand the relationship between vitamin C and cataracts risk reduction. A recent study showed that vitamin C supplementation was effective in patients who were already vitamin C deficient. Therefore, it is essential to get sufficient vitamin C and avoid tanning beds. Additionally, when you are outside, wearing sunglasses and a hat can help protect your eyes.
Omega-3s:
Optometrists regularly recommend their patients omega-3s — and if a patient isn’t getting enough of these fatty acids in their diet — a supplement. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel, or herring and some nuts and seeds.
The American Optometric Association points to omega-3s as a nutrient that can slow the progress of age-related macular degeneration. Studies have found that it can also help prevent dry eye disease. These nutrients are great for both conditions due to their anti-inflammatory effects.
Vitamin E:
Another powerful antioxidant, vitamin E is vital to all our cells and cell functions. It helps to protect our bodies from cancer-causing free radicals and plays an important role in vision. Studies have shown that vitamin E can help protect the retinas from free radicals that can cause eye disease. However, vitamin C, another antioxidant, has more properties that help regeneration. Vitamin E can only help to protect the cells already there.
Vitamin E can also slow the progression of age-related macular degeneration. The American Optometric Association recommends 400 mg a day.
Zinc:
Zinc is an essential nutrient that is found in almost all multivitamins. It helps to boost the immune system and aids in the body’s quick healing from wounds. Zinc also plays a crucial role in maintaining eye health. It helps vitamin A produce melanin, a pigment that protects the eyes and shields them from age-related macular degeneration. The American Optometric Association recommends a daily intake of 40 to 80 mg of zinc to slow down the progression of this condition.
Lutein and zeaxanthin:
Lutein and zeaxanthin are two essential carotenoids that play a crucial role in maintaining our eye health. These compounds can be found in red and yellowish fruits and vegetables, which are responsible for giving them their bright and vibrant colors. Apart from being powerful antioxidants, these carotenoids protect our eyes from free radicals that can cause damage. Specifically, lutein and zeaxanthin are known to prevent damage to retinas and slow down the progression of age-related macular degeneration. The American Optometric Association recommends a daily intake of 10 mg of lutein and 2 mg of zeaxanthin to ensure optimal eye health. You can obtain these carotenoids from supplements, but they can be expensive. Alternatively, you can incorporate more fruits and vegetables into your diet, which is a more affordable and natural way to obtain the recommended daily amount.
Risks of vitamins for eyes:
Taking vitamins and supplements can be beneficial for your health as they provide essential nutrients that your body needs. However, it is important to consult with your doctor before starting any supplements. Certain vitamins and supplements may interact with medications you are already taking, which can have adverse effects on your health. It is especially crucial to seek medical advice before taking any supplements if you are pregnant or breastfeeding. Your doctor can guide you safely toward the best supplements and dosages that are right for you.