Supplementing certain nutrients, such as vitamins B1, C, and E, as well as other antioxidants, may support your overall eye health. Try boosting your diet with foods containing these nutrients before adding in supplements.
You’ve probably heard someone say, “Eat your carrots, they’re good for your eyes.” You might have also seen advertisements for nutritional supplements for eye health.
But do vitamins and minerals actually benefit your eye health and vision?
What does the science say?
Plenty of claims are made about the positive effects of supplements on vision and eye health, but very few studies support these claims.
One exception is the Age-Related Eye Disease Studies (AREDS and AREDS2) Trusted Source, which are large studies the National Eye Institute (NEI) Trusted Source conducted.
The studies focused on two conditions that affect millions worldwide: age-related macular degeneration (AMD) and cataracts.
Recommended doses
AREDS and AREDS2 looked at the effects of high doses of several antioxidants taken together for several years. The final recommendations from AREDS2 are:
| Nutrient | Recommended dose |
|---|---|
| vitamin C | 500 milligrams (mg) |
| vitamin E | 268 mg |
| copper | 2 mg |
| lutein | 10 mg |
| zeaxanth | 2 mg |
| Zinc | 80 mg Other results Participants in the AREDS2 study took one of four AREDS2 supplement formulations identified as potentially beneficial in the AREDS study. Each participant took the supplement daily for five years. The conclusion was that supplementation reduces the risk of progression to advanced AMD in the other eye by about 25% Trusted Source over five years for people with intermediate AMD in one eye. It’s not recommended for people with early-stage AMD or without AMD. Lutein and zeaxanthin supplements taken as part of the AREDS2 formulation reduced the need for cataract surgery by 32% Trusted Source in people who initially had low dietary levels of these carotenoids. The studies found that certain supplements may have some benefits, but they won’t benefit everyone. More research is needed to better understand the connection between supplements and eye health. When to see a doctor Consult your ophthalmologist before taking the AREDS2 supplement. Given your eye health, they can determine if the supplements will be effective. Talk with your primary care doctor, too, because the high dosages in AREDS2 supplements may interact with other medications and shouldn’t be taken by people with certain health conditions. |
What supplements may help my eye health?
The following supplements, including the antioxidants found in AREDS2 capsules, may benefit some people’s eye health:
1. Lutein and zeaxanthin
Lutein and zeaxanthin are carotenoids. Supplementing these nutrients may have eye-protective effects. They absorb high-energy blue and ultraviolet light (oxidative stress) that may damage your eyes.
Read more about lutein and zeaxanthin.
2. Zinc
Zinc is the primary mineral in the AREDS2 formulation. Also found naturally in your eyes, it’s a powerful antioxidant that protects against cell damage.
When taking zinc, copper absorption is lessened. It’s recommended to combine zinc with copper supplements. Trusted Source.
Zinc: Everything you need to know.
3. Vitamin B1 (thiamine)
Vitamin B1 is essential for eye health. Known as one of the “anti-stress” B vitamins, vitamin B1 may reduce inflammation.
Other research indicates it may relieve some dry eye symptoms.
Learn more: The symptoms of vitamin B deficiency.
4. Omega-3 fatty acids
Photoreceptor cells in your retina contain a large quantity of omega-3 fatty acids. It’s believed that docosahexaenoic acid (DHA), a type of omega-3 fatty acid, helps develop retinal cells.
It’s also thought to reduce inflammation and help retina and cornea cells heal, Trusted Source and regenerate after damage from light exposure and ageing.
Some research indicates that omega-3-rich diets may help with dry eye symptoms and prevent AMD, but the AREDS 2 study did not find omega-3s helpful.
12 nutritious foods high in omega-3s.
5. Vitamin C
Studies show that vitamin C may offer protection against cataracts. It’s a powerful antioxidant that boosts the health of blood vessels in your eyes, which are important for proper blood flow and peak eye performance.
Vitamin C also supports healthy tear production.
Read about 20 foods high in vitamin C.
Do I need supplements?
Your diet should always be your primary source of vitamins and minerals. Maintaining a healthy lifestyle and eating a balanced diet that contains antioxidant- rich foods may contribute significantly to the health of your eyes.
Some factors related to eye health are uncontrollable, however, like genetics and age.
But the NEI Trusted Source advises that you can’t obtain the high doses found in AREDS2 from diet alone, especially if you’re already deficient. In this case, you may benefit from supplements
Speak with your doctor before trying anything new.
The takeaway
Your main source of nutrients should come from your diet. But some people may also benefit from supplementation, especially if you’re looking to boost your eye health.
The AREDS/AREDS2 studies examined nutrients that impact eye health. Researchers concluded that vitamin C, vitamin E, copper, lutein, zeaxanthin, and zinc may help slow vision loss.
Other beneficial supplements may include vitamin B1 and omega-3 fatty acids.
Consult your doctor and ophthalmologist before supplementing for eye health. Some people shouldn’t take certain supplements due to interactions with medications or other health conditions.
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