Key Takeaways
- Vitamins A, C, and E, zinc, copper, lutein, and zeaxanthin all play a part in eye health.
- Leafy greens, colorful produce, eggs, nuts, and fish supply many of these nutrients.
- Low vitamin A is linked to night blindness and dry eyes.
- The AREDS2 supplement formula may lower the risk of intermediate age-related macular degeneration (AMD) reaching a later stage.
- Some supplements call for extra care if you smoke, take blood thinners, or eat fortified foods.
Carrots get plenty of credit for healthy eyes, and they’ve got lots of company in the produce aisle. At The Vision Place, patients ask which vitamins their eyes need all the time, and the answer often starts on your plate.
Vitamins A, C, and E, along with zinc, lutein, and zeaxanthin, can help support your eye health, and a balanced diet can supply many of them. During a comprehensive eye exam, your optometrist can check how your eyes are doing and help you decide whether a supplement makes sense for you.
Which Vitamins and Nutrients Support Eye Health?
Several nutrients play a role in keeping your eyes healthy, from your night vision to the tissue at the back of your eye.
Vitamins A, C, and E
Vitamin A helps your eyes see in low light, like when you find your way to the kitchen for a midnight glass of water. Your body can also turn the beta-carotene in orange produce, like those famous carrots, into vitamin A.
Vitamins A, C, and E also act as antioxidants. These nutrients may help protect your eyes as you age.
Zinc and Copper
Zinc helps move vitamin A from your liver to your retina, the light-sensing layer at the back of your eye. Eye supplements often pair it with copper, since high doses of zinc can lower your copper levels over time.
Lutein and Zeaxanthin
These 2 yellow plant pigments collect in your macula, the small spot at the back of your eye that handles sharp central vision.
Your body can’t make lutein or zeaxanthin on its own. That puts your grocery list in charge.
What Foods Are Good for Your Eyes?
A bright, colorful plate gives your eyes plenty to work with. Here are some easy picks for your grocery list:
- Kale and spinach for lutein and zeaxanthin
- Oranges, strawberries, and green peppers for vitamin C
- Nuts, seeds, and sweet potatoes for vitamin E
- Corn and peas for a little extra lutein
- Salmon and tuna for omega-3 fatty acids, which can support tear production
Red meat and shellfish add zinc to the mix. A spinach omelet with a side of orange slices can cover several of these nutrients before you’ve finished your morning coffee.
Simple Kitchen Tips
Light cooking with a little oil may help your body absorb these nutrients, so a quick sauté of greens is a tasty move. Whole foods also offer nutrients supplements can’t fully copy, which makes your grocery cart a great place to start.
Which Vitamin Deficiency Causes Eye Problems?
Low vitamin A is linked to night blindness and dry eye. Here are signs you may notice:
- Trouble seeing in dim light or at night
- Eyes that feel dry or gritty
- Small, foamy patches on the white part of your eye
If these signs persist or worsen, book a visit so your optometrist can take a closer look.
What Is the AREDS2 Eye Vitamin Formula?
The Age-Related Eye Disease Study 2 (AREDS2) formula is a supplement made for people with age-related macular degeneration (AMD), a condition that affects your central vision. It combines vitamins C and E with zinc and copper, plus lutein and zeaxanthin in place of beta-carotene.
Who May Benefit
The formula may help you if one of these describes you:
- You have intermediate AMD.
- You have wet AMD in one eye and good vision in the other.
- You have either stage above and eat few leafy greens, since the added lutein and zeaxanthin may offer extra help.
The formula hasn’t shown a benefit for early AMD, and it can’t stop AMD from starting. It also didn’t change people’s risk of developing cataracts.
Who Should Be Careful with Eye Supplements?
Talk with your optometrist or family physician before you add a supplement, especially if any of these apply to you:
- You take aspirin or a blood thinner, since vitamin E can raise your risk of bleeding.
- You eat lots of fortified foods, like breakfast cereal and milk, which can add to the vitamin A in your supplements.
- You smoke now or used to smoke. Beta carotene has been linked to a higher lung cancer risk in former smokers, so choose a formula without it.
Let Us Help You Build an Eye-Friendly Plate
Regular eye exams can help your optometrist spot early changes in your macula and give you advice that fits your eyes and overall health. Bring your supplement bottles to your next appointment for a quick, friendly review.
The team at The Vision Place can also answer your questions about services and insurance coverage. Schedule your appointment and find out what your eyes may need from your next grocery run.