What Are The Best Vitamins or Supplements For Eyes?

Most nutrition lovers know to take Vitamin C for immune health, Vitamin D for bone density, and B Vitamins for energy and endurance.

But do you know the best vitamins or supplements for eye health?

Given the rise in eye- and vision-related ailments in younger people, taking preventative measures to protect your vision has never been more important.

Fortunately, you can nourish and protect your eyes by focusing on specific nutrients in your diet, multivitamins, and other supplements.

Here, we explore five of the best nutrients and vitamins for eye health and better vision.

Why Vision Problems are on the Rise + the Role of Nutrients

Vision is one of our most precious senses. It allows us to observe, assess, and connect with the world and the life circumstances.

Yet, most of us take it for granted, especially if we’ve always had perfect vision.

Unfortunately, perfect vision is getting harder to come by, and research shows that eye-related ailments are on the rise in adults, children, and youth.

Studies have demonstrated many potential reasons for this, including but not limited to:

• Excess screen time (also known as “digital eye strain” or “computer eye strain”)
• Lack of sleep
• Chronic stress
• Obesity
• Lack of time spent outdoors (which forces us to focus differently and brings in more natural light)
• Blood sugar issues
• Nutrient deficiencies

The good news is that many vision problems may be preventable by focusing on factors we can control, such as taking screen breaks, spending time outdoors, and optimizing nutrients that benefit the eyes.

Nutrients and Vitamins for Eye Health

Like all organs, systems, and body parts, our eyes require specific nutrients, such as vitamins, minerals, trace minerals, essential fatty acids, amino acids, and antioxidants, to function and thrive.

Ideally, we would obtain all the nutrients we need for eye health from our diet.

Unfortunately, many people do not consume the recommended daily amounts of key nutrients and vitamins for eye health, such as Vitamin A, C, and lutein.

 

Nutrients like these provide the eyes with the building blocks for tissue repair and regeneration, protect from harmful UVA/UVC light, blue lights, and free radical damage (unstable molecules), and create vision longevity.

5 Best Vitamins & Nutrients For Eye Health

Although optimizing nutrients cannot guarantee perfect vision for life, various studies support the necessity of specific nutrients for eye health.

Next, we’ll explore five antioxidants, essential fatty acids, and vitamins for eye health and how to get more of them in your diet.

1. Vitamin A for Eye Health

Did your parents always tell you to eat more carrots for better vision?

That’s because carrots and other orange and red vegetables contain a form of vitamin A known as beta-carotene.

Research has shown vitamin A plays a critical role in maintaining your eyes’ photoreceptors, the cells that sense light as well as the retina.

Without enough vitamin A, you could experience night vision issues, dry eyes, and other vision problems.

Vitamin A comes as two sources:

• Active or preformed Vitamin A (retinol)
• And inactive Vitamin A (provitamin A carotenoids such as beta-carotene and alpha-carotene)

The general consensus is that the active form of vitamin A (retinol) is more absorbable, but carotenoids, like beta carotene, are also beneficial for eye health due to their antioxidant properties, so aim to get some of both.

Food Sources of Vitamin A:

• Liver
• Cod liver oil
• Mackerel
• Fortified foods

Food Sources of Beta Carotene:

• Apricots
• Butternut Squash
• Cantaloupe
• Carrots
• Leafy Greens
• Peppers
• Sweet Potatoes
• Tomatoes

It’s important to note that Vitamin A deficiency is rare in developed countries. Therefore, to avoid toxicity, check with your doctor before taking a vitamin A supplement.

However, many people may lack carotenoids due to a diet devoid of colorful vegetables.

Since consuming too much inactive vitamin A is difficult, it is usually safe to enjoy colorful fruits and vegetables liberally.

If you need a vitamin A supplement, Country Life offers Dry Vitamin A 10,000 IU and vitamin A in our various multivitamins.

2. Vitamin E For Eyes

Vitamin E is a well-studied fat-soluble vitamin and antioxidant known for its beneficial effects on the eyes, skin, hair, immune system, and overall cellular health.

Antioxidants work by scavenging free radicals, which supports cell health, longevity, and normal inflammatory response.

Free radicals are unstable molecules that can cause cell damage if their numbers become too great.

Studies on the eyes suggest that Vitamin E may have a protective effect on the eyes’ cells, which may help reduce the changes of particular eye and vision problems.

Vitamin E is not abundant in many foods; therefore, some people may choose to take supplements.

Food Sources of Vitamin E

• Almonds
• Hemp seeds
• Sunflower seeds
• Hazelnuts
• Peanut butter

Vitamin E Supplements

There are several forms of vitamin E available in vitamin E supplements, eye formulas, and multivitamins.

For example, at Country Life, we use high-quality d-alpha tocopheryl acetate as Vitamin E in our Country Life’s Natural Vitamin E 400 I.U.

Our Vitamin E Complex offers a more broad-spectrum antioxidant supplement with four forms of Vitamin E: d-alpha tocopherol with natural unesterified d-beta, d-delta, and d-gamma tocopherols.

Talk to your healthcare practitioner about the best form and dosage for you.

3. Lutein + Zeaxanthin For Vision

Lutein is one of the best-known and studied nutrients for eye health. Just look at the label on nearly any eye health supplement, and you’ll see it listed as a predominant ingredient.

So, what is lutein?

Lutein is not a vitamin but a carotenoid that gives fruits and vegetables their yellow and reddish color (another reason to eat your orange and red fruits and veggies!).

It’s typically present with another carotenoid found in these foods known as zeaxanthin.

Together, these two nutrients provide powerful antioxidant support for the eyes and other facets of health.

Lutein is concentrated in the retina, where, together with zeaxanthin, it forms our macular pigment.

Lutein is also well-known for its ability to filter blue light (from screens) and protect from eye strain and oxidative stress, making it a popular nutrient for modern eye concerns.

Lutein and zeaxanthin have also been studied for their preventative effects on various eye ailments, but more research is needed.

Country Life’s Lutein utilizes a special form of lutein studied in adults and children known as Lutemax® 2020, which has the optimal amounts of lutein and zeaxanthin.

Various studies have shown Lutemax® can help with blue light filtering and vision performance in adults and children.

Food Sources of Lutein

• Apricots
• Butternut Squash
• Cantaloupe
• Carrots
• Leafy Greens
• Mangoes
• Peppers
• Sweet Potatoes
• Tomatoes
• Yellow watermelon

Related reading: The Dr. Audrey Series: Supporting Eye And Skin Health

4. Vitamin C For Eye Health

As you’ve probably noticed, antioxidants are essential for eye health and vision.

Vitamin C is another antioxidant highly concentrated in the aqueous humor, the layer of clear fluid in the eye.

Its presence indicates it may provide protective effects for various aspects of vision and eye health.

Vitamin C has been shown to play a role in the eye lens in preventing membrane lipid peroxidation and protecting against light-induced oxidative damage.

Although clinical trials supporting vitamin C supplementation have mixed results, many have shown benefits, including the NIH-funded Age-Related Eye Disease Study, especially for age-related eye concerns.

For this reason, many eye experts recommend eating plenty of vitamin-C-rich foods to support eye health and prevent eye-related ailments.

Food Sources of Vitamin C

• Acai
• Acerola cherry
• Rosehips
• Red pepper
• Citrus fruits and juices
• Leafy greens
• Kiwi
• Mangoes
• Green pepper
• Broccoli
• Strawberries
• Brussel Sprouts

Vitamin C Supplements

Country Life offers a variety of buffered vitamin C products as single vitamin supplements and in our various multivitamins.

Some of our best-sellers include:

• Time-Release Vitamin C with Rosehips
• Chewable Vitamin C
• Buffered Vitamin C with Bioflavonoids
• Chewable Acerola

5. Essential Fatty Acids (Omega-3 & Omega-6) For Healthy Eyes

Essential fatty acids, or EFAs, are fats we must consume from foods, beverages, or supplements.

EFAs fall into two general categories:

• Omega-3
• Omega-6

Omega-9s are non-essential, meaning your body can make them.

Omega-3 fatty acids come primarily from foods like fatty fish, chia seeds, and algae.

As discussed in Best Omega-3 Fatty Acids & Food Sources, there are three categories of omega-3s:

1. Alpha-linolenic acid (ALA): Found mainly in plant oils like flax, chia, walnuts, or soybean
2. Eicosatetraenoic acid (EPA): Found in fish, seafood, and algae
3. Docosahexaenoic acid (DHA): Found in fish, seafood, and algae

EPA and DHA are considered active forms, while ALA must be converted to EPA then DHA to become active.

Although the benefits of omega-3s for cardiovascular function, brain health, and inflammatory response are well-known, they are also essential for eye health.

The eyes and brain contain high concentrations of omega-3 fatty acids, with very high concentrations of DHA in the retina and photo lenses.

Although the exact function of DHA in the eyes is not fully understood, studies in preterm and term infants suggest consuming omega-3 fatty acids may be essential for optimal visual development.

Omega-3 fatty acids, particularly EPA, have also been shown possibly effective in addressing dry eye, which makes sense given the role of EFAs in maintaining moisture.

Animal studies have also demonstrated a protective and preventive effect, but more research is needed.

There is also evidence omega-6 fatty acids, like linoleic acid and gamma-linoleic acid, are beneficial for eye health. However, researchers acknowledge the optimal ratio of omega-3 to omega-6 for eye health has yet to be thoroughly studied.

In general, a ratio of between 1:1 to 4:1 (Omega-6 to Omega-3) is considered a healthy ratio for overall health and prevention.

Since most Americans consume an excess of omega-6 fatty acids at a ratio of 15:1 (!)It is generally recommended to focus on a balance of omega-3 to omega-6 fatty acids.

Supplementation can help achieve these levels and benefits the eyes, brain, heart, and more.

Country Life® offers three Omega-3 fatty acid supplements to support your daily goals:

• Omega-3 Fish Oil: Packed with high-quality Omega-3 fatty acids from cold water fatty fish, including Eicosapentaenoic acid (EPA) 18% equal to 180 mg and Docosahexaenoic acid (DHA) 12% equal to 120 mg
• Omega-3 Mood: Combines pure, highly concentrated Omega-3 fatty acids sourced from coldwater fish oil with a small dose of vitamin E for mood support. Just two soft gels provide 1000 mg EPA and 150 mg DHA in a natural lemon flavor with no fish taste
• Omega-3 Honey Gummies: These delicious little gems offer 100 mg of EPA and DHA in a clean, great-tasting, low-sugar gummy

Let’s Recap The Best Nutrients & Vitamins For Eyes And Vision

We’ve covered a lot and hope you’ve gained some helpful and inspiring insights. Here are some key takeaways:

• The eyes require many different nutrients, including vitamins, minerals, essential fatty acids, antioxidants, amino acids, and more to function and prevent disease
• Orange or red-colored fruits and vegetables are superfoods for eye health as they contain the antioxidants vitamins A and C, lutein, and zeaxanthin, all of which have been proven beneficial for the eyes
• Research suggests lutein and zeaxanthin work best together for eye health
• The eyes are rich in essential fatty acids, like omega-3s and omega-6s, which studies suggest may offer various eye and vision benefits
• Although a healthy and varied diet with plenty of plants is the best source of eye-healthy nutrients, supplementation may also help optimize key nutrient levels and ratios

Ask your healthcare practitioner about the best supplements for your eye health needs and goals.

Learn More About Nutrients and Vitamins For Eye Health In:

• Vitamin B12 Or B-Complex: Which Is Right For Me?
• 7 Great Reasons To Take Vitamin B
• What Vitamins Help With Energy?

Sources mentioned in this article:

• Looking Ahead: Improving Our Vision for the Future”. Digital Devices and Your Eyes”.
• Sleep Disorders and the Eye”. Waller, E. Andrew et al. Mayo Clinic Proceedings, Volume 83, Issue 11, 1251 - 1261
• Surprising Links Between Stress and the Eyes”. American Academy of Ophthalmology.
• Obesity and Eye Diseases”. Survey of Ophthalmology.
• Myopia Prevention and Outdoor Light Intensity in a School-Based Cluster Randomized Trial”. Ophthalmology.
• Ocular complications of diabetes mellitus”. World J Diabetes.
• Vision for the future”. The Lancet Child & Adolescent Health
• Vitamin A Deficiency”. [Updated 2023 Jan 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024
• “The Role of Vitamin A in Retinal Diseases”. Int J Mol Sci.
• "Association of vitamin A and β-carotene with risk for age-related cataract: a meta-analysis”. Nutrition.
• “Lutein and Zeaxanthin Supplementation Improves Dynamic Visual and Cognitive Performance in Children: A Randomized, Double-Blind, Parallel, Placebo-Controlled Study”. Adv Ther
• “Bioavailability of Lutein/Zeaxanthin Isomers and Macular Pigment Optical Density Response to Macular Carotenoid Supplementation: A Randomized Double Blind Placebo Controlled Study,” New Frontiers in Ophthalmology.