Eye supplements are nutritional supplements that contain vitamins and other nutrients that studies have proven to be useful for maintaining good vision and eye health.
As their name suggests, eye supplements are made to add to, not replace, nutrients you get from a wholesome diet. Taking dietary supplements cannot ultimately make up for serious nutritional deficiencies of an unhealthy diet and excessive junk food, which are linked with multiple severe health problems, including poor eyesight [1].
What Is An Ideal Diet For Good Vision?
According to the DGA (Dietary Guidelines for Americans) developed by the U.S. HHS and the USDA, a healthy diet:
- Emphasizes whole grains, vegetables, fruits, and low-fat or fat-free milk products and milk.
- Includes poultry, lean meats, fish, eggs, beans, and nuts.
- Is low in trans fats, saturated fats, sodium (salt) cholesterol, and added sugars.
- But it’s common knowledge that most don’t eat enough vegetables, fruits, and other nutrient-dense foods, opting instead for low-nutrient, high-calorie alternatives that can damage your body, including your eyes.
- Taking a daily mineral and multivitamin supplement can help fill in the nutritional gaps in a less-than-nutritious diet and may help protect you from degenerative diseases, including eye diseases such as cataracts and macular degeneration.
Best supplements for eye health
As studies continue on the advantages of vision supplements in minimizing the risk of eye problems (and perhaps enhancing visual acuity in healthy eyes), it seems prudent to supplement your diet with a daily vision supplement that contains most, if not all, of the following ingredients.
Most of these nutrients and vitamins may play a key role in reducing oxidative changes and inflammation linked with the development of degenerative diseases, including age-related and chronic eye problems:
1. Beta-carotene and vitamin A
Beta-carotene and vitamin A are necessary for wound healing, night vision, and the immune system’s proper functioning.
Though supplemental beta-carotene has been associated with a higher risk of certain cancers among previous smokers and smokers, obtaining an adequate amount of beta-carotene from natural food sources does not heighten this risk.
2. Vitamin B complex
(including vitamins biotin, folic acid, and choline, B1, B2, B3, B5, B6, B12 ). B complex vitamins can prevent elevated homocysteine levels in the blood, which have been associated with vascular problems affecting the retina and help reduce chronic inflammation.
3. Vitamin C
Some clinical trials have found that vitamin C, a powerful antioxidant, is linked with reduced cataracts.
4. Vitamin D
Studies suggest vitamin D is linked with a minimized risk of macular degeneration.
5. Vitamin E
Another component of AREDS2 and AREDS (Age-Related Eye Disease Study) supplements, vitamin E, has been linked with decreased risk of cataracts in other trials.
6. Zeaxanthin and Lutein
These macular pigments and carotenoids can reduce the risk of cataracts and macular degeneration.
7. Phytochemical antioxidants
Plant extracts, such as bilberry and ginkgo biloba, contain phytochemicals, which appear to protect from oxidative stress in your body, including vision.
8. Omega-3 essential fatty acids
These essential nutrients may minimize the risk of dry eyes and can have other eye health benefits too.
9. Bioflavonoids
Present in many vegetables and fruits, bioflavonoids appear to help the body absorb vitamin C for higher antioxidant efficiency. Here are the best natural supplements for eye health.
5 Best Supplements For Eye Health
1. PureFormulas’ Vitamin A – 100 Softgels
Vitamin A is crucial to overall health. It’s a fat-soluble vitamin that promotes healthy vision , particularly at night in low light. Meanwhile, it works to promote kidney health, cardiovascular wellness‚, and immunity.
Without high enough vitamin A levels, the conjunctiva – which is usually clear – can lead to a white spot known as a Bitot’s spot. Vitamin A deficiency can weaken night vision and lead to blindness, although that’s rare [2] . With the appropriate vitamin supplements, most vitamin A deficiency cases are easy to treat.
2. Bilberry 160 mg – 120 Capsules
What is bilberry, and why would we even use it? It contains anthocyanidins‚, which can help your eyes adapt to changes in darkness and light. This support for the rhodopsin-opsin pigment system promotes improved vision by allowing your eyes to adapt to poorly lit spaces more comfortably‚ while also lessening fatigue and stress in the eyes.
Besides, bilberry extract can help maintain good macular health and vision as you get older. Its antioxidant properties also support the retina [3] . These properties make it the best herbal supplement for eye health.
3. NATURELO Premium Supplements’ Eye Health, AREDS 2 Formula with Lutein – 60 Vegetarian Capsules
Naturelo Eye Health Formula offers the best in eye care for people of all ages, with a broad range of eye-easy minerals, vitamins‚ omega-3s‚, herbs, and phytonutrients. This natural supplement helps alleviate dry eyes and eye fatigue while providing support for sharp, clear vision [4].
Unlike a simple mineral and multivitamin‚ the plant-based formula features antioxidant carotenoids — such as lutein, beta-carotene‚ lycopene, astaxanthin, and zeaxanthin‚ — which multiple studies have associated to the health of the eyes‚ including the macula.
4. Health Thru Nutrition’ Lutein with Zeaxanthin (as LuteMax® 2020) 20 mg – 180 Softgels
Zeaxanthin and lutein may be the two most essential nutrients for all-around vision. Why? Because both Zeaxanthin and Lutein‚ (densely concentrated in the eye macula)‚ are responsible for filtering out high-energy blue wavelengths of light.
This harmful blue light, a part of normal sunlight, can damage our eye tissue, increasing your chances of eye disorders, including cataracts and (Age-Related Macular Degeneration (AMD) [5].
Therefore‚ if your levels of Zeaxanthin and Lutein are low, your chances for cataract development and macular degeneration can be remarkably higher.
5. Pure Encapsulations’ CurcumaSorb – 180 Capsules
Preliminary research published in Scientific Reports shows topical curcumin treatments can help shield the eyes against degeneration. Scientists applied a proprietary curcumin eye drop solution to rats 2 times per day for 3 weeks [6] .
By the end of the research, the untreated rats experienced a twenty three percent reduction in retinal cells than the treatment group, suggesting that the curcumin treatment prevented the loss. The research findings sound impressive, but more studies are needed to determine if curcumin effectively prevents eye degeneration in humans.
NOWs’ CoQ10 60 mg with Omega-3 Fish Oils – 60 Softgels: is the best fish oil supplement for eye health.
Bottom Line
While dietary supplements, including eye supplements, usually are beneficial and safe, you should follow some precautions. If you are lactating or pregnant or are taking anti-coagulants (blood thinners), speak to your physician before using any dietary supplement.
Even though eye supplements are a non-prescription item, do not exceed the dosage instructions on the bottle, to reduce drug reactions or toxicity.
[Also Read: Natural Ways To Treat Red Eyes]
