The 10 Best Vitamins and Supplements for the Eyes: What Should You Know

The answer to which vitamin is good for eyesight can vary, as there are plenty of vitamins that can help maintain good eye health, in turn helping to maintain good eyesight. Vitamins are needed by the body to maintain overall health, including the health of the eyes. Vitamins can help protect the eyes and help the structures function properly. Vitamins for eye health are found in a variety of foods such as vitamin A, which can help to protect the cornea and conjunctiva part of the eyes.

The 10 best vitamins and supplements for the eyes include vitamin A, vitamin C, vitamin E, Zinc, Lutein and Zeaxanthin, Omega-3 fatty acids, vitamins B6, B9 and B12, riboflavin, thiamine and niacin. The 10 best vitamins for the eyes are listed below.

• Vitamin A: Vitamin A is a type of fat-soluble vitamin found in animal products such as eggs and dairy, as well as orange vegetables and fruits. Vitamin A is good for the eye as it helps protect the conjunctiva and cornea, according to Health Direct.
• Vitamin C: Vitamin C is a type of water-soluble vitamin found in citrus-based food such as oranges as well as strawberries and vegetables such as broccoli.
• Vitamin E: Vitamin E is a type of fat-soluble vitamin that helps protect the eye from free radicals that may harm the healthy tissue and structures in the eye.
• Zinc: Zinc is a type of mineral that contributes to good eye health by helping to maintain retina function and possibly preventing or slowing the progression of age-related macular degeneration (AMD).
• Lutein and Zeaxanthin: Lutein and Zeaxanthin are two types of fat-soluble carotenoids found in the retina. These vitamins help as an antioxidant for eye health which combats damage from UV light.
• Omega-3 Fatty Acids: Omega-3 fatty acids are a type of healthy fat that may help to relieve symptoms of dry eye disease and lower the risk of developing age-related macular degeneration and glaucoma.
• Vitamins B6, B9, and B12: Vitamins B6, B9, and B12 are types of water-soluble vitamins that may help with the prevention of age-related macular degeneration.
• Riboflavin: Riboflavin or B2 is a type of B vitamin that may help prevent cataracts.
• Thiamine:Thiamine is a type of B vitamin that may help in the prevention of cataracts.
• Niacin: Niacin is a type of B vitamin that studies have shown may help with glaucoma blindness.

1. Vitamin A

Vitamin A is a type of fat-soluble nutrient, meaning it is absorbed alongside fats from the diet, according to the National Cancer Institute, and stored in fat tissues and the liver. Vitamin A helps maintain eye health by protecting the cornea and the conjunctiva parts of the eye. According to Health Direct, there are two main types of vitamin A. Preformed vitamin A, known as retinol and provitamin A. Preformed vitamin A can be found in some animal products such as whole milk products and eggs. Provitamin A, such as beta-carotene, can be found in orange fruits such as oranges, mangoes, and vegetables such as carrots and sweet potatoes. The benefits of vitamin A are that it helps with reproduction, growth and immune system function. Vitamin A is good for eye health as it helps to protect the structures at the surface of the eye such as the cornea, the clear window at the front of the eye that allows light in and the conjunctiva, the membrane covering the whites of the eye and the inner eyelid, according to the American Optometric Association.

2. Vitamin C

Vitamin C is a type of water-soluble vitamin, meaning it dissolves in water and is not stored in the body the way fat-soluble vitamins are. Vitamin C helps to maintain good eye health as it may help to prevent or slow the progression of cataracts and age-related macular degeneration (AMD). As vitamin C is not stored well in the body, this means people are required to consume this vitamin regularly via foods, and sometimes supplements, according to the Harvard School of Public Health. Vitamin C can be found in fruits such as kiwi fruit and oranges, as well as strawberries and vegetables including broccoli and white potatoes. The benefits of vitamin C are that it helps with immune system function, and helps the body absorb iron. According to Medical News Today, vitamin C is a good vitamin for eye health as it helps to protect the eye from oxidative damage, which contributes to the formation of eye diseases such as cataracts and age-related macular degeneration (AMD).

3. Vitamin E

Vitamin E, also known as tocopherol, refers to a group of fat-soluble vitamins that help to maintain eye health by protecting it from free radicals. According to Health Direct, vitamin E is a type of antioxidant, meaning it helps protect the body from free radicals or harmful substances that can damage cells such as cigarette smoke. As a fat-soluble vitamin, vitamin E is absorbed alongside fats from the diet and stored in the liver and fat tissue. The benefits of vitamin E is that it helps to protect the body from free radicals, as well as maintaining good immune system function and healthy skin. Vitamin E is found in foods such as nuts, almonds and sunflower seeds, avocados, vegetables such as spinach and bell peppers, and wheat germ. Vitamin E helps to maintain eye health by protecting the eye from free radicals, or substances that could potentially break down cells and healthy tissues, according to the American Optometric Association.

4. Zinc

Zinc is a type of mineral that is found in the cells of the body that assists with metabolism and immune system function. Zinc contributes to maintaining eye health by helping with retina function, the health of proteins and cells, and possibly preventing or slowing the progression of age-related macular degeneration (AMD). Zinc can be found in foods such as red meat and seafood including oysters, fish and crab. Zinc can also be found in legumes such as chickpeas and beans. The benefits of zinc are that the mineral may help with the immune system and metabolic function, as well as assist in wound healing. According to the American Optometric Association, zinc helps maintain the health of the eyes by bringing vitamin A from the liver to the retina, in order to help protect it. It has also been suggested that zinc may help prevent or slow the progression of age-related macular degeneration (AMD). According to Medical News Today, Zinc can also help with the health of protein and cells within the eyes.

5. Lutein and Zeaxanthin

Lutein and Zeaxanthin are two types of fat-soluble, antioxidant, carotenoids found in the retina that help to keep the eyes healthy from damage from UV rays emitted by the sun. According to the National Library of Medicine, multiple studies have linked Lutein and Zeaxanthin to be essential components for healthy eyes. Lutein and Zeaxanthin can be found in leafy greens such as kale and spinach and other vegetables such as corn and broccoli. According to an article published in the National Library of Medicine, the benefits of lutein and zeaxanthin are they protect the macula from sustaining damage caused by blue light, which is a type of light that is emitted naturally from the sun and artificially from digital screens. These vitamins can also improve a person’s visual acuity which is a person’s ability to have clear and sharp vision in their central visual field. Lutein and Zeaxanthin are often discussed together as according to Medical News Today, on an atomic level, they are only slightly different.

6. Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fats, that benefit eye health as they can helprelieve symptoms of dry eye disease and lower the risk of Age-related Macular Degeneration (AMD). There are three types of omega-3 fatty acids; eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). According to the Cleveland Clinic, DHA and EPA can be found in seafood such as fish, whilst ALA is found in plant products such as chia seeds and flaxseeds. The benefits of omega-3 fatty acids are that they can help with heart health, and assist with the function of the cells in the body, the immune system and the endocrine system. According to the National Institute of Health’s Office for Dietary Supplements, omega-3 fatty acids are good for the eyes as they may help to reduce dry eye symptoms and reduce the risk of developing age-related macular degeneration. Dry eyes refer to a condition in which the eyes do not produce enough tears, leading to the eyes feeling dry. Studies have suggested that consuming omega-3 fatty acids may help to reduce the symptoms of dry eye disease. Age-related macular degeneration (AMD) is a condition in which the central vision is affected and begins to blur. Omega-3 fatty acids may help to lower the risk of developing AMD.

7. Vitamins B6, B9, and B12

Vitamin B or B vitamins refer to a group of water-soluble vitamins that assist in metabolism function, according to Health Direct and may help in preventing or slowing age-related macular degeneration (AMD). As B vitamins are water-soluble, this means that they are not stored in the body and need to be consumed as part of a healthy and balanced diet. B6 (pyridoxine) is a type of B vitamin that plays a role in maintaining a healthy immune system, and heart health and has also been studied for its link to disease prevention. B6 can be found in foods such as chickpeas, salmon, tuna and leafy greens. B9 (folic acid) is a type of B vitamin that helps with the formation of DNA and RNA and other functions such as tissue growth. According to Havard’s School of Public Health, B9 also helps with ridding the body of the amino acid homocysteine which can be harmful if in the body in large amounts. B9 can be found in food such as beans, fruits and eggs. B12 (cyanocobalamin) is a type of B vitamin that helps with a variety of functions including the formation of DNA and red blood cells, according to Havard’s School of Public Health. B12 can be found in foods such as fish, eggs and red meat. B6, B9 and B12 all have individual health benefits for the body but also when consumed together as part of a healthy and balanced diet. The benefits of B vitamins include the ways in which they contribute to maintaining eye health. B vitamins such as B5 and B6 may help prevent or slow the progression of age-related macular degeneration (AMD), in part as they help to reduce levels of homocysteine.

8. Riboflavin

Riboflavin also known as B2, is a type of B vitamin that may help to prevent cataracts. Riboflavin is a water-soluble vitamin, meaning it is not stored in the body and must be received from a healthy and balanced diet. Riboflavin is found in a variety of foods such as eggs, almonds, whole grains and dairy products such as milk and yoghurt. There are a variety of benefits to having riboflavin in the diet. Riboflavin can help with digestive system function and cell development. According to the National Institute of Health’s Office of Dietary Supplements, Riboflavin also helps with breaking down fats, steroids and other drugs as they pass through the body. According to Cedars Sinai, a California healthcare organisation, early studies have shown that riboflavin, in conjunction with other types of vitamins, may help to protect vision and prevent cataracts.

9. Thiamine

Thiamine or B1 is a type of B vitamin that contributes to maintaining eye health by possibly helping to reduce the risk of cataracts. Thiamine or B1 is a water-soluble vitamin, meaning that a person will need to consume this vitamin regularly, as part of a balanced or healthy diet as the body will not store it. Thiamine or B1 can be found in food such as beef and poultry, nuts and whole grains. The benefits of thiamine are that this vitamin can help with cell function and metabolism function helping the body convert nutrients into energy. According to Cedars Sinai, thiamine or B1, in combination with other nutrients, may help with eye health by possibly reducing the risk of developing cataracts.

10. Niacin

Niacin, or vitamin B3, is a type of B vitamin that can help maintain eye health, including possibly protecting against blindness caused by glaucoma. Niacin or B3, much like other B vitamins, are water-soluble, which means the body does not store them and people must instead consume the vitamin as part of a healthy diet. Niacin or vitamin B3 can be found in food such as poultry, fish and brown rice. The main purpose of niacin in the body is to help turn food into energy. According to an article by Journalist Helen Carter for Optometry Australia, studies have shown that niacin or vitamin B3 may help protect the eye from glaucoma-induced blindness, by helping to prevent retinal ganglion cell damage.

What More to Know About Vitamins for Eye Health?

There are certain vitamins that might assist in eye health with many studies and optometry organisations offering advice on the best vitamins that help maintain healthy eyes, however, the best way to know more about vitamins is to contact your healthcare professional who can give advice on vitamin consumption. It is not recommended to take vitamins or supplements without first talking to a healthcare professional.

How Does Nutrition Affect Eye Health?

Nutrition affects eye health as it provides the body with vitamins necessary for growth and overall health. According to an article in the National Library of Medicine, some antioxidant nutrients might prevent or slow down the progression of cataracts. This article in the National Library of Medicine, titled, Nutrition and Eye Health, discusses the prevalence of research into nutrition as it relates to eye health with an attempt to get a better understanding of nutrition’s role in optimising eye health.

How to Choose the Best Vitamins or Supplement for Eye Health?

It is not recommended that you choose the best vitamin or mineral supplement for eye health by yourself. It is important to consult with a healthcare professional before taking any supplements or vitamins in an attempt to get healthy eyes, as they may not be suitable for everyone. Many people receive the vitamins or nutrients they need for good health by eating a healthy and balanced diet. If a person is deficient in certain nutrients and needs supplementary vitamins to help receive these nutrients, this will be at the discretion of a healthcare professional, who can advise which vitamin is good for eyesight and eye health for each individual case and if they need to be taken.

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