Best Vision Supplements

As we age, our eyes become more vulnerable to diseases like macular degeneration, which can't be cured and may get worse over time. Research suggests that some vitamins and supplements may reduce the risk of vision loss from macular degeneration and other eye problems. These include vitamins C and E, zinc, calcium, folic acid, omega-3s, lutein, and zeaxanthin.

The Age-Related Eye Disease Study (AREDS) found that a specific combination of vitamins and minerals can slow the progression of age-related macular degeneration (AMD). This formula includes high doses of vitamin C, vitamin E, beta-carotene, zinc, and copper. A later study, AREDS2, replaced beta-carotene with different antioxidants, lutein and zeaxanthin. These supplements are most helpful if you have intermediate or advanced AMD.

Vitamin C is a powerful antioxidant that may help lower the risk of cataracts and slow AMD progression. The AREDS formula includes 500 mg of vitamin C daily. While this is higher than the recommended dietary allowance, it's considered safe for most people. Taking vitamin C supplements with food may reduce stomach upset. Good food sources include citrus fruits, berries, and leafy greens.

Vitamin E is another antioxidant that can help protect eye cells from damage. It may reduce the risk of cataracts and can help slow AMD from getting worse. The AREDS formula includes 400 international units (IU) of vitamin E daily, which is significantly higher than the recommended dietary allowance. Food sources include nuts, seeds, and vegetable oils. Talk to your doctor before taking vitamin E supplements to discuss the right dose, possible side effects, and other treatments. This is especially important if you are taking blood-thinning medication, as vitamin E also can thin your blood.

Zinc plays a crucial role in forming visual pigments in the retina, and it can help keep your vision sharp at night and slow AMD. The AREDS formula includes 80 mg of zinc, which is much higher than the recommended daily intake. Good food sources include oysters, beef, and pumpkin seeds. Zinc supplements can interfere with copper absorption, so the AREDS formula includes copper to prevent this.

Lutein and zeaxanthin are antioxidants that act as natural sunglasses, filtering harmful blue light. They are found in leafy green vegetables, egg yolks, corn, and highly colored fruits and vegetables. If you take them as supplements, look for products that contain both lutein and zeaxanthin. The AREDS2 formula includes 10 mg of lutein and 2 mg of zeaxanthin.

Omega-3 fatty acids, particularly DHA, are important for eye health. Studies suggest they may help prevent dry eye syndrome and protect your eyes from glaucoma and AMD. Good sources include fatty fish like salmon and sardines. There is no specific recommended dietary allowance, but for the health of your heart and blood vessels, the American Heart Association recommends about 1,000 mg daily.

Some studies suggest that calcium and folic acid may help reduce the risk of cataracts. Calcium is found in dairy products and leafy greens, while folic acid is in leafy vegetables and fortified grains.

While high-dose supplements like the AREDS formula have shown benefits for certain eye conditions, getting nutrients from food may be preferable for general eye health. Foods contain a complex mix of nutrients that work together synergistically. Focus on a diet rich in colorful fruits and vegetables, whole grains, lean proteins, and healthy fats.

If you decide to use supplements, choose brands labeled with the NSF International, US Pharmacopeia, Underwriters Laboratories, or ConsumerLab seal. These verify that the product contains the ingredients the label says it does, and that it doesn't have potentially harmful ingredients. If fish oil is listed as a source of omega-3 fatty acids, the label should state that it has been produced in a manner than gets rid of contaminants, particularly mercury.