Vitamins Your Eyes Need, Plus the Pros and Cons of Taking Supplements
Using our vision is what the majority of us rely on to navigate the world with ease. So declining vision or losing our vision can be very scary to think about. And if vision or eye health issues run in the family or we have a chronic condition that puts us at higher risk for developing vision problems, the fear of vision loss can be even higher.
Supporting eye health is important whether you are at higher risk for vision loss or not. But if you are missing key vitamins and nutrients that your eyes need, is it worth it to take vitamins and supplements for eye health?
We’ll take a look at what vitamins and nutrients your eyes need, and whether or not you should supplement your diet by taking specific vitamins.
Vitamins and Nutrients Your Eyes Need
Before you start taking any vision supplements and vitamins, make sure you speak to your doctor to learn what may be right for you. It’s also important to talk to your pharmacist to check if these supplements or vitamins interact with any of your current medications.
Vitamin A
Vitamin A supports cornea function. According to the American Academy of Ophthalmology, a deficiency in this vitamin can lead to night blindness. It can be found naturally in sweet potatoes, carrots, red pepper, pumpkin, and squash. Beta carotene is a compound found in many yellow, orange, and red veggies, and the body converts beta carotene into vitamin A.
Vitamin C
This vitamin plays a role in protecting against UV light damage and cataracts. A 10-year study looked at how vitamin C may help prevent nuclear cataract development, with those who consumed more vitamin C showing a 33% reduction in the risk of cataract progression. You can find it naturally in oranges, broccoli, blackberries, brussel sprouts, and grapefruit.
Vitamin E
Vitamin E has antioxidants that protect tissue from damage caused by free radicals. A 2015 meta-analysis concluded that a high intake of vitamin E may reduce the risk of developing cataracts. It can be found naturally in almonds, sunflower seeds, peanuts, soybeans, corn, and asparagus.
B Vitamins
There have been several studies regarding different B vitamins. A 2015 review looked at whether B vitamins can help lower your risk of AMD (age-related macular degeneration), however, no sufficient evidence was found to confirm a link and further research is needed. A 2018 study looked at vitamin B3 and glaucoma and a 2020 study looked at B1 and the possibility of reducing dry eye.
- B1 (thiamine): beans, lentils, pork, fish, green peas, yogurt
- B2 (riboflavin): beef, oats, yogurt, milk, clams, mushrooms, almonds
- B3 (niacin): beef liver, chicken, salmon, tuna, brown and white rice, peanuts
- B6 (pyridoxine): chickpeas, dark leafy greens, poultry, beef livers, salmon, tuna
- B9 (folic acid): dark leafy greens, peanuts, beans, seafood, sunflower seeds, eggs
- B12 (cobalamin): fish, liver, red meat, poultry, eggs
Zinc
This mineral helps maintain the health of the retina, cell membranes, and protein structure of the eyes and can help produce melanin, which protects the eyes from UV light. According to the American Optometric Association, it may help slow the progression of AMD. Zinc can be found naturally in oysters, crab, lobster, turkey, beans, chickpeas, nuts, whole grains, and milk.
Lutein and Zeaxanthin
These carotenoids are present in the lens and retina of the eye. A 2017 study suggests that both may help lower a person’s risk of AMD and glaucoma. They can be found naturally in egg yolks, corn, asparagus, broccoli, lettuce, peas, kale, and spinach.
Omega-3 Fatty Acids
The retina contains high concentrations of omega-3 fatty acids and some studies suggest it can help slow age-related retinal degeneration. Many doctors recommend it for the treatment of dry eye syndrome, however, research has not proven the link. You can find it naturally in oily fish, flaxseed, walnuts, and chia seeds.
Pros and Cons of Supplementing Your Diet
It’s important to get the recommended amounts of vitamins and minerals for whole-body health and most people are able to meet those recommended amounts from their daily diet. If you believe you aren’t getting enough of the vitamins and minerals for eye health, it may not hurt to add a multivitamin or certain supplements to your daily routine.
While rare, it is possible to consume too many vitamins and supplements, which can have an adverse affect on your health. Also, certain vitamins and minerals may interact negatively with medications you may be taking.
For this reason, it is always best to speak to your doctor before adding any vitamins and supplements to your daily routine.
Age-Related Macular Degeneration
For most eye conditions, there are small amounts of evidence that vitamins and supplements can improve eye health. The one exception is for age-related macular degeneration, or AMD. Research has shown that people with AMD may benefit from taking certain vitamins (such as vitamins C and E, copper, zing, lutein, and zeaxanthin) in high concentrations to slow the progress of the condition. Be sure to consult with your doctor first before taking any supplements.
Final Thoughts
It’s always important to speak to your doctor or optometrist first about supplements. Black Diamond Eye Care is your trusted family optometry clinic serving the communities of Castle Rock, Castle Pines, and Lakewood, Colorado. Schedule your next appointment today to speak with your optometrist about your eye health!
