Your eyes work hard every day — whether you're staring at screens, driving, or soaking in sunlight. Over time, exposure to blue light, oxidative stress, and aging can take a toll on your vision. While a balanced diet is key, certain supplements can naturally support and protect your eye health, especially as you age.
Here are some science-backed nutrients that play a role in keeping your vision sharp:
1. Lutein and Zeaxanthin
These are carotenoids found in the retina and lens that act as natural blue light filters.
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Benefits: May reduce the risk of age-related macular degeneration (AMD) and cataracts.
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Natural sources: Leafy greens like spinach and kale
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Tip: Best absorbed with a source of fat (like avocado or olive oil).
2. Vitamin A (and Beta-Carotene)
Vitamin A is essential for maintaining the health of the retina and preventing night blindness.
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Benefits: Supports clear vision and prevents dry eyes.
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Natural sources: Carrots, sweet potatoes, liver
- Note: Beta-carotene is a plant-based precursor to vitamin A.
3. Vitamin C
An antioxidant that supports eye tissue health and protects against free radical damage.
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Benefits: May slow the progression of cataracts and AMD.
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Natural sources: Oranges, berries, bell peppers
4. Vitamin E
Helps protect cells in the eyes from oxidative stress.
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Benefits: May support long-term eye health when combined with other antioxidants.
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Natural sources: Nuts, seeds, spinach
5. Zinc
Zinc plays a role in transporting vitamin A from the liver to the retina.
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Benefits: May help prevent AMD and night blindness.
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Natural sources: Meat, legumes, pumpkin seeds
6. Omega-3 Fatty Acids (EPA & DHA)
These healthy fats support the eye’s structure and function, especially in the retina.
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Benefits: May reduce dry eye symptoms and inflammation.
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Natural sources: Fatty fish (like salmon), flaxseed, algae-based supplements
While supplements can help protect and preserve your vision, they work best alongside a diet rich in whole foods, regular eye exams, and good habits like wearing UV-protective eyewear. Supporting your eye health naturally means being consistent — both in what you take and how you care for your vision daily.