The Best Foods and Vitamins for Eye Health

Food first, supplements second

Your eyes use a surprising amount of nutrients, and most of what they need comes best from food. Here's what the evidence actually supports and what's mostly marketing.

The all-stars

• Leafy greens (spinach, kale, collards) are rich in lutein and zeaxanthin, pigments that concentrate in the macula and filter damaging light.
• Oily fish (salmon, sardines, tuna) have omega-3s support retinal function and help with dry eye.
• Eggs with the yolk is one of the most absorbable sources of lutein and zeaxanthin, plus zinc.
• Orange produce (carrots, sweet potatoes) have beta-carotene converts to vitamin A, essential for night vision.
• Citrus and berries have vitamin C supports the blood vessels in the eye and may slow cataract formation.
• Nuts and seeds have vitamin E and zinc, both linked to slower age-related decline.

Do carrots really help you see in the dark?

Sort of, vitamin A deficiency genuinely causes night blindness, and carrots help prevent that. But if your diet already has enough vitamin A, extra carrots won't give you superpowers. The average American doesn't have a Vitamin A deficiency. 

Which supplements are actually worth it?

The big exception is the AREDS2 formula which is a specific combination of vitamins C and E, zinc, copper, lutein, and zeaxanthin proven in large studies to slow progression of intermediate macular degeneration. Without diagnosed ARMD it isn't absolutely necessary. It's only recommended if you already have that diagnosis. For general prevention, a varied diet beats a pill bottle, and omega-3 supplements are reasonable for dry eye sufferers.

When to see an optometrist

You should be scheduling a comprehensive eye exam every two years already. Especially if you have a family history of macular degeneration or diabetes, ask us at your next comprehensive exam whether a supplement makes sense for you specifically we'll base it on what we actually see in your retina, not a generic label claim. You wouldn't believe the ocular and systemic disease this office has already has caught in the last few months such as brain tumors, bleeding in the eyes, strokes, and other dangerous silent conditions.