Best Supplements to Improve Your Eyesight

Our eyes are our windows to the world, yet many of us take our vision for granted until unexpected challenges arise. Factors like ageing, environmental stressors, and lifestyle choices can all impact our eye health over time, leading to some rather serious problems. 

Fortunately, certain supplements can help support and enhance our vision, including:

• Vitamin C
• Vitamin E
• Omega-3 fatty acids 
• Vitamin A
• Zinc
• Lutein
• Zeaxanthin

These ingredients not only nourish the retina but also provide powerful antioxidants that combat oxidative stress. Incorporating them into your diet can, therefore, be a crucial step towards safeguarding your eyes and ensuring they remain healthy for years to come. So, if you aren’t already, it’s time to prioritise your vision and reading on is the perfect first step!

Vitamin C

As a powerful antioxidant, vitamin C helps neutralise free radicals, which can cause oxidative stress in the eyes due to exposure to sunlight and other environmental factors. By combating this oxidative stress, vitamin C can reduce the risk of cataracts and age-related macular degeneration (AMD), two common eye conditions.

Beyond its antioxidant properties, vitamin C is crucial for collagen production, which maintains the structure of blood vessels and tissues in the eye. Healthy collagen levels support the cornea and sclera, ensuring these structures remain strong and resilient. This support is particularly important as we age, helping to preserve vision and overall eye function.

Vitamin E

There’s not much to say regarding vitamin E that hasn’t already been said. Like vitamin C, it’s a potent antioxidant, acting as a shield against free radicals that can damage your eyes over time. But when vitamin E joins forces with vitamin C, they create an unbeatable defensive team, significantly reducing the risk of cataracts and slowing the progression of cataracts developing further within the eye. They are stronger together than apart!

Omega-3 Fatty Acids

Omega-3 Fatty Acids, particularly docosahexaenoic acid (DHA), are a key structural component of the retina, the part of the eye that captures light and sends visual signals to your brain. A diet rich in them can help maintain proper moisture levels in your eyes, which reduces dryness and irritation. This is particularly useful for individuals with dry eye disease. 

Beyond forming the very cells in your eyes, consuming omega-3 fats has anti-inflammatory benefits that may help prevent diabetic retinopathy, a condition that can damage the retina and lead to vision loss. Indeed, a review of multiple studies found that diets rich in oily fish could offer protection against this serious complication. While more research is needed to confirm these findings, the signs suggest fatty acids are responsible.

Vitamin A

Vitamin A is essential for the function of light-sensing cells known as photoreceptors. These sensory neurons in the retina of the eye convert light into electrical signals that the brain can use to create a visual image. If your diet contains an insufficient amount of vitamin A, this vital process can be disrupted, leading to significant vision problems. It consequently comes as no surprise that a deficiency of vitamin A is one of the leading causes of vision loss worldwide.

But that’s not all! Not getting enough vitamin A can also lead to night blindness, dry eyes, and, in severe cases, irreversible damage to the retina.

Zinc

Zinc is an essential mineral that helps protect and maintain the structure of the retina, cell membranes, and proteins in your eyes. So, pretty much everything! One of its key roles is assisting vitamin A in moving from the liver to the retina, which, as already established, is very important due to the critical role vitamin A plays in eye health.

For those at risk of AMD, zinc supplementation could be particularly beneficial. Research from the American Optometric Association suggests that taking 40–80 mg of zinc daily, along with antioxidants, can slow the progression of advanced AMD by 25% and reduce the risk of vision loss by 19%. Adding zinc to your routine may help safeguard your sight in the long run!

Zinc also plays a vital role in the formation of visual pigments in your retina, which are essential for clear vision in low-light conditions. Consequently, without adequate zinc in your diet, you may find yourself struggling with night blindness.

Lutein and Zeaxanthin

Lutein and zeaxanthin are vibrant yellow carotenoid antioxidants that are essential for maintaining eye health. These powerful macular pigments are found in high concentrations in the macula, which is the central part of your retina responsible for sharp and detailed vision. Ensuring that you get enough of both antioxidants is thus vital for maintaining a good level of vision as you age. 

It is best to think of lutein and zeaxanthin as your eyes’ built-in sunglasses: they effectively filter out harmful blue light from the sun and digital screens, helping to minimise damage and reduce eye strain. In a world where we’re all constantly glued to our phones and other devices, prioritising these nutrients is more important than ever!