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Oct 20, 2024

Best Vitamins and Supplements for Eye Health - CNET

Our wellness advice is expert-vetted. Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission. Reviews

Our wellness advice is expert-vetted. Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission. Reviews ethics statement

If you want the very best for your eyes, be sure to grab these vitamins and supplements.

Your eyes are the window to your soul, so take care of them.

It can be an uphill battle when it comes to eating right. Not only do you have to ensure you get the proper amount of vitamins and nutrients when you prepare a meal, but you need to worry about portion sizes and staying consistent, too. And one body part that you can help take care of the most by doing all of this might come as a surprise: your eyes!

Vitamins and supplements can help you strengthen your vision and stave off eye diseases. Below are some of the best vitamins and supplements for eye health that you might consider trying. Of course, always consult a doctor before making any changes to your health routine to find what will work best for you.

Also, see what color sunglasses you should use, what habits might damage your vision and six common eye conditions you might face as you age.

In addition to a balanced diet, here are the best vitamins and supplements for your eyes. Luckily, you can get most of these added supplements for less than $10.

Vitamin A supports your vision, immune system, heart, lungs and overall growth and development. Specifically, vitamin A helps you see a full spectrum of light, as the vitamin produces pigments in the retina. It can also keep your eyes from drying out. You can find vitamin A in foods such as salmon, broccoli, fortified breakfast cereals, eggs and carrots.

You have probably heard of the magic of carrots. Yes, it's true: Carrots are great for your eyes. Carrots (and other vividly colored fruits and vegetables) are high in beta-carotene, which is a compound that your body uses to make vitamin A. Beta-carotene is also available in a supplement form, although it isn't as common as vitamin A and is often more expensive.

- Salmon- Broccoli- Fortified breakfast cereals- Eggs- Carrots

Vitamin C is like sunscreen for your eyes: It helps protect them from UV damage. The more time you spend outside and under the sun, the greater the risk for damage. According to the American Academy of Ophthalmology, too long in the sun can cause irreversible damage. Vitamin C can also lower your risk of cataracts, a disease that causes the lens of your eyes to become cloudy.

While a recent study found that vitamin C supplementation was effective in patients who were already vitamin C deficient, more studies are needed to truly understand the relationship between vitamin C and a lower risk of cataracts. In addition to getting enough vitamin C, avoid tanning beds, and if you are outside, wear sunglasses and a hat to protect your eyes.

- Kale- Broccoli- Brussels sprouts- Oranges- Lemons- Strawberries

Optometrists regularly recommend their patients consume omega-3s, and if a patient isn't getting enough of these fatty acids in their diet, try 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 also found that they can help prevent dry eye disease. These nutrients are great for both conditions due to their anti-inflammatory effects.

- Tuna- Salmon- Mackerel- Herring- Chia seeds- Flaxseed - Walnuts

Read more: Best Multivitamins

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.

Vitamin C, another antioxidant, has more properties that help regeneration. Vitamin E can only help to protect the cells already there. But vitamin E can slow the progression of age-related macular degeneration. The American Optometric Association recommends 400 IU of vitamin E a day.

- Sunflower seeds- Almonds- Peanuts- Collared greens- Red bell peppers- Mangoes- Avocados

Zinc is found in almost all multivitamins because it is such an essential nutrient to the body. It is used to boost the immune system and help the body heal from wounds quickly. Zinc also aids in eye health.

Zinc helps vitamin A create melanin (a pigment that protects the eyes) and may shield the eyes from age-related macular degeneration. The American Optometric Association recommends 40 to 80 mg a day to slow the progression.

- Meat- Shellfish- Chickpeas- Lentils- Pumpkin seeds- Cashews- Almonds- Eggs- Cheese- Milk

Read more: Best Zinc Supplements

Lutein and zeaxanthin are known to be important to our eyes. Lutein and zeaxanthin are carotenoids found in red and yellowish fruits and vegetables, as these compounds give the produce their vibrant colors. Carotenoids, also powerful antioxidants, are vital to eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, specifically, have been found to prevent damage to retinas.

These carotenoids can also slow the progression of age-related macular degeneration. The American Optometric Association recommends a daily amount of 10 mg of lutein and 2 mg of zeaxanthin. While you can find lutein and zeaxanthin in supplement form, one bottle is on the pricier side. You may find it better, easier and more affordable to just eat more fruits and vegetables.

- Kale- Spinach- Peas- Broccoli- Orange juice- Red peppers- Honeydew melons- Grapes

Most vitamins and supplements are generally considered safe for people to take, as they're nutrients your body naturally requires. You should always talk to your doctor before starting any supplements. Some vitamins and supplements can interact with various medications. Check with your doctor or pharmacist before taking any new vitamins or supplements in conjunction with certain medications. Especially if you are pregnant or breastfeeding, consult a medical provider first. Your doctor should be able to safely guide you to the best vitamins and supplements for eye health, as well as proper dosages.

In addition to the best vitamins and supplements for eye health, there are other ways you can protect your eyes and preserve your vision health:

Vitamin A, vitamin C, vitamin E, omega-3s, zinc and lutein and zeaxanthin are all important vitamins for the eyes. If you are curious as to which vitamins you need more of, consult your doctor.

This can vary from person to person, but the best way to find out what vitamin is lacking for your eyes is to consult your doctor. Your doctor can schedule tests to help determine whether you are lacking a certain vitamin that could be beneficial for your eye health.

According to Eye MD Monterey, vitamins B12 and B6 can improve eye health, support the optic nerve, reduce your chances of having blind spots and reduce the chances of having age-related macular degeneration, which causes blurred vision.

Vitamins for your eyes are especially helpful when you are deficient in any essential vitamins for vision. These include vitamin A, vitamin C, vitamin E, omega-3s, zinc and lutein and zeaxanthin. Studies have found that these vitamins and nutrients can help protect your eyes and even slow the process of age-related eye diseases. While these supplements are not a cure, they support eye health.

You can take vitamin A, vitamin C, vitamin E, omega-3s, zinc and lutein and zeaxanthin. While all are available in supplement form at various prices, you can naturally obtain these vitamins and nutrients in a balanced diet.