Just like the rest of our body, our eyes need a complex blend of essential vitamins and nutrients to be healthy and function properly. Unfortunately, it’s not always possible to get enough of many of these vital ingredients through diet alone, and an increasing number of people are now choosing to take supplements to boost their vision and to lower their risk of common eye diseases such as cataracts, glaucoma, macular degeneration and diabetic retinopathy.

Here are the top five supplements that could give you better vision and long-term eye health.

1 – Vitamin A

Vitamin A is one of the most important vitamins for vision since it plays an essential role in maintaining a clear cornea. The cornea is the transparent dome that covers the front part of the eye and refracts light onto the retina, giving you vision. Vitamin A is also important for good night vision. However, a lack of vitamin A can lead to a condition called xerophthalmia, which over time can lead to irreversible blindness. Foods that contain vitamin A include sweet potatoes, leafy green veg, bell peppers and pumpkins. Supplements are widely available.

2 – Vitamin E

Oxidative stress is a key cause of inflammation within all areas of the body, including the eyes. Vitamin E is an antioxidant, which means that it fights oxidative stress – something which research shows can lower the risk of some types of eye disease, including cataracts and age-related macular degeneration. You can find Vitamin E in nuts, seeds, salmon, avocado and leafy vegetables, but supplements are very popular too.

3 – Vitamin C

Vitamin C is an antioxidant too, but it is also a key ingredient in the creation of collagen -  a vital protein that gives the eye its structure. Studies have found that boosting your vitamin C intake could help lower your risk of developing cataracts by as much as 45% when taken regularly. Most people know that citrus and tropical fruits are good sources of natural vitamin C, but you can also ramp up your intake with broccoli, bell peppers and kale.  

4 – Lutein and Zeaxanthin

Lutein and Zeaxanthin are known as carotenoids and are particularly important nutrients for eye health because they can be found in the macula and retina of your eyes, where they help to filter out blue light emitted from technology devices. Research indicates that they could be crucial in helping to reduce the risk of age-related macular degeneration and cataracts. You can find Lutein and Zeaxanthin in leafy green vegetables and some types of fruit, as well as in supplement form.

5 – Omega 3 Fatty Acids

Most people have heard of Omega-3 fatty acids. Although they are most commonly associated with brain health, this polyunsaturated fat is also important for helping to form the cells of your eyes, as well as having anti-inflammatory properties which could help prevent diabetic retinopathy. Oily fish is the best known source of Omega-3, as well as flaxseed, chia seeds, nuts and soy. However, many people prefer to take supplements to ensure that they are getting enough Omega-3 in their diet.

For more information about supplements for eye care, call Wellesley Hills Eye Care at (781) 501-9120 to reach our office in Wellesley, Massachusetts.