TL;DR
With a growing number of eye supplements available on the market, it’s crucial to know what to look for when choosing a product.
Eye supplements can offer additional support to maintain good vision and help address common concerns. When browsing through options, pay close attention to the ingredients list, as the right nutrients can make a significant difference to your eye health. Here’s a guide to the most important ingredients to look for in eye supplements.
Vitamin A – Essential for vision
Vitamin A plays a key role in maintaining proper vision and eye health. It’s vital for the functioning of the retina, which is the part of your eye responsible for converting light into signals that the brain can process. A deficiency in vitamin A can lead to night blindness and other vision problems.
In eye supplements, vitamin A is often included in the form of beta-carotene, which the body converts into vitamin A. Beta-carotene is a powerful antioxidant that also helps to protect your eyes from oxidative stress caused by free radicals, which can damage the delicate cells of the eye.
Vitamin C – Protecting against oxidative damage
Vitamin C is another potent antioxidant that helps protect your eyes from the damage caused by free radicals. As an essential nutrient, vitamin C supports collagen formation, which is important for the structural integrity of the eye. The cornea and sclera (the white part of the eye) benefit greatly from this nutrient.
This vitamin also supports the immune system, helping the body combat infections that could affect the eyes. If you’re looking for a supplement to enhance overall eye health, consider one that includes vitamin C for its antioxidant properties.
Vitamin E – A potent antioxidant for eye protection
Similar to vitamin C, vitamin E is an antioxidant that helps protect eye cells from oxidative damage. It has been linked to a reduced risk of cataracts and macular degeneration, two common age-related eye conditions. Vitamin E works in synergy with other antioxidants like vitamin C and beta-carotene to provide comprehensive eye protection.
When looking at eye supplements, check for vitamin E in its natural form, d-alpha tocopherol, as it is the most bioavailable and effective form. Some supplements may use synthetic forms, which may not provide the same level of protection.
Zinc – Supporting eye function and health
Zinc is a mineral that is vital for maintaining the health of the retina, and it plays a crucial role in the production of melanin, a pigment that helps protect the eyes from harmful light. It also helps enzymes in the eye function properly. Zinc is found in high concentrations in the retina, and it has been shown to slow the progression of age-related macular degeneration (AMD), a leading cause of blindness.
When choosing an eye supplement, look for one that contains zinc in the form of zinc oxide or zinc gluconate, as these forms are well absorbed by the body.
Lutein – Enhancing vision clarity
Lutein is a carotenoid found naturally in green leafy vegetables like spinach and kale, and it’s known for its ability to filter harmful blue light and protect the retina. This nutrient is often found in eye supplements alongside its close relative, zeaxanthin. Lutein works as a powerful antioxidant and can improve visual acuity, especially in low-light conditions.
Lutein accumulates in the macula of the eye and has been shown to reduce the risk of cataracts and macular degeneration. If you’re seeking an eye supplement that promotes better vision, lutein should be high on your list.
Zeaxanthin – Complementing lutein for better vision
Zeaxanthin, like lutein, is a carotenoid that helps to protect the eye from blue light damage. It works together with lutein to maintain the health of the retina and enhance visual performance. Zeaxanthin is particularly effective in protecting against damage from ultraviolet (UV) light, which can lead to cataracts and other eye problems.
Some studies suggest that a combination of lutein and zeaxanthin may help reduce the risk of age-related macular degeneration. Look for eye supplements that include both of these carotenoids to ensure comprehensive eye protection.
Related read: Sources Of Lutein & Zeaxanthin
Bilberry extract – Improving circulation and supporting night vision
Bilberry extract is a popular ingredient in many eye supplements due to its ability to improve circulation and support healthy vision. Bilberry is rich in anthocyanins, which have antioxidant properties that can protect the eyes from damage caused by free radicals.
Bilberries are also thought to help improve night vision and reduce eye strain. In fact, during World War II, pilots were believed to use bilberry jam to improve their night vision, although the scientific evidence for this is mixed. Nevertheless, bilberry extract remains a popular addition to eye supplements due to its potential benefits.
Omega-3 fatty acids – Reducing inflammation and supporting eye structure
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential fats that play a critical role in maintaining the health of the retina. They help to reduce inflammation and promote the health of the eye’s blood vessels, which is important for preventing dry eye and other conditions associated with poor circulation.
DHA, in particular, is a major structural component of the retina, and a deficiency can lead to vision problems. Omega-3 fatty acids are commonly found in fish oils, so if you’re vegetarian or vegan, look for supplements that contain algae-based omega-3s.
What does the AREDS2 study say?
One of the most influential studies on eye health supplementation is the Age-Related Eye Disease Study 2 (AREDS2), conducted by the National Eye Institute.
This landmark study found that a specific combination of nutrients – vitamin C, vitamin E, zinc, copper, lutein, and zeaxanthin – can significantly reduce the risk of progression in people with moderate to advanced age-related macular degeneration (AMD). AREDS2 improved upon the original AREDS formula by replacing beta-carotene with lutein and zeaxanthin, which are safer for smokers and just as effective.
When choosing an eye supplement, looking for a formula based on AREDS2 guidelines is a smart move, especially if you’re concerned about AMD or have a family history of it. These findings reinforce the importance of key nutrients in protecting long-term vision and maintaining overall eye health.
