5 Powerful Supplements for Perfect Vision and Eye Health

Currently over 37 million adults in the U.S. over 50 suffer from some form of vision loss. [1] The National Eye Institute predicts that there will be over 600, 000 vision-impaired people in the U.S. by the year 2030, many of which will be age-related. [2]

While it’s natural to experience some level of vision decline as we age, seniors are also prone to more specific and severe problems which cause loss of sight, such as cataracts, glaucoma and macular degeneration. Supplements that contribute to optimal eye health may reduce the risk of developing these all-too-common problems later in life.

If you want to keep your eyes sharp and reduce the risk of developing a debilitating eye disease as you age, you should definitely consider incorporating these supplements into your daily routine.

#1 Vitamin A: Eat Your Carrots

Vitamin A is one of the best places to start for eye health. This orange pigment is naturally found in foods like carrots, sweet potatoes, and tomatoes – hence the old saying that carrots help you see in the dark. While carrots can’t actually help you see in the dark, there is evidence that vitamin A supplementation may reduce the risk of macular degeneration as we age. [3]

Vitamin A comes in many forms, with supplements including Beta-Carotene, Lutein and Zeaxanthin proving most effective at reducing the strain on the eyes and preventing disease. [4, 5]

These particular compounds can be found in the diet, but since deficiency is relatively common (especially in pregnant women and older women), supplementation is a great way to combat deficiency and support long-term eye health.

#2 & #3 Vitamins C and E: Antioxidants for Eye Protection

Antioxidants are compounds that protect tissues and DNA against the damage caused by metabolic waste products known as “free radicals.” Since this process (called oxidation) is closely linked to age-related deterioration on many levels. Vitamin C specifically has been shown to kill free radicals in the retina, thereby possibly slowing the progression of age-related decline in the lens. [6]

As an antioxidant, vitamin E has similar effects as vitamin C. There is evidence that the combined use of vitamins C and E can delay the onset and progression of degenerative eye diseases such as cataracts and macular degeneration. [7, 8] Consuming both of these vitamins may be more beneficial for eye health than taking just one at a time.

Vitamin E specifically is great for boosting the immune system, which can increase our body’s ability to protect the eyes from a range of infections and diseases. Supplements containing large quantities of a-tocopherol are recommended, since this is the most readily-absorbed and effective form of vitamin E. [9]

#4 Zinc: Trace Minerals for Eye Health

As with vitamins A, C and E, zinc is prized for both its antioxidant and immune-enhancing effects. Though zinc is one of the most common deficiencies in the American diet, it plays a crucial role in proper growth and recovery, as well as the prevention of illness and maintenance of hormonal health. [10]

The degradation of zinc stores in the eye has been linked to the development of cataracts and age-related macular degeneration. [11] Supplementing with zinc can reduce the rate of vision loss, especially when combined with the vitamins discussed above.

Zinc also plays a key role in regulating and supporting the proper balance of eye enzymes which prevent infection and keep the eyes “wet” and healthy. [12] An imbalance in these enzymes contributes to accelerated degeneration and can contribute to “dry eyes.”

#5 Omega-3 for Blood Pressure and Cholesterol

Did you know that there is a direct connection between blood pressure and eye health? Since the eyes contain many tiny blood vessels, they are very susceptible to deterioration from high blood pressure.

A lack of blood flow to the eyes can lead to a condition called hypersensitive retinopathy which causes blurred vision and sight loss. High blood pressure can also cause fluid build-up behind the eye, and can block the optic nerve, all of which can lead to vision loss. [13]

DHA is an omega-3 fatty acid found in the retina itself. [14] Visual development in children has been linked to the presence of this key nutrient in the diet. Moreover, the presence of healthy fats in the diet has also been linked to the reduction of “dry eye” conditions. [15]

Lowering your blood pressure can dramatically reduce your overall risk of eye degeneration as well as possibly giving you a future option of avoiding invasive surgery and expensive medications. Supplementing with high-quality omega-3 fats is one of the simplest and most effective ways to achieve reductions in both blood pressure and cholesterol profiles. [16]

When choosing an omega-3 supplement, aim for high-quality krill, which provides sustainable sources of the healthiest fats, and often contain additional vitamins.

Closing Remarks

The United States has a multi-billion-dollar industry surrounding the sale of eyewear and contact lenses precisely because we rely on our eyesight to save our lives every single day. The difficulties faced by aging individuals are not only painful but can severely reduce our quality of life.

Saving your eyesight might just be a matter of adding a few simple and inexpensive supplements to your daily routine, so why not go ahead and try some of these out? Your future self will thank you!