Healthy eyes are maintained by eating a nutritious balanced diet, but certain vitamins and minerals have a particular affinity with eye health.
Boosting your food intake with these in supplement form could increase your chances of maintaining sharp vision for as long as possible.
So, whether your eyesight is diminishing due to increasing age, you’re suffering from chronic eyestrain because of staring at a computer day after day, or you just want to keep your vision in check, we have listed five supplement suggestions to keep your vision tip-top.
Nutritionist for Water for Health, Rebecca Rychlik-Cunning, recommends the best supplements to boost vision.
Ensuring you’re getting enough vitamin D is crucial for keeping your peepers goggle free, according to Rebecca.
She said: “It can help to reduce painful dry eye symptoms, and some research has demonstrated the ability of vitamin D to help improve vision and reduce inflammation of the retina.
“Many of us don’t get enough vitamin D, particularly in the winter, so it’s vital to supplement with a good quality vitamin D3 once summer is over. Public Health England recommends adults and children over the age of one take a daily 10mcg dose of vitamin D.
“If you have any chronic health conditions that require medication, please speak to your doctor before changing your diet or taking supplements.”
Vitamins C, E and A
When it comes to clear vision, you will do well to find a supplement that contains these three powerful antioxidant vitamins.
Rebecca explained: “They work synergistically to keep your eyes healthy, maintain accurate vision and reduce the risk of AMD. Vitamin C keeps the blood vessels in your eyes strong and helps to prevent cataracts.
“Vitamins C and E reduce oxidative stress and calm inflammation, while vitamins E and A can help your eyes to heal more quickly after laser eye surgery.
“Lack of vitamin A can mean a higher risk of Xerophthalmia, a progressive eye disease, and it can also contribute to dry eye symptoms and affect night vision.”
Zinc is crucial for preventing macular degeneration. It also helps to convert vitamin A from retinol to retinal, protecting against night blindness, plus it’s super essential for nutrient absorption and waste removal, helping to keep inflammation and cellular damage at bay.
Rebecca added: “Our bodies don’t store zinc, so we need to ensure a regular intake to keep stocked up. Supplementing can be an effective way to do this, but don’t exceed the RNI of 9.5mg a day for adult males and 7mg a day for adult females as it can have adverse effects.”
Fish oils can improve irritating dry eye symptoms, and help to prevent retinal damage, macular degeneration, and diabetic retinopathy.
Rebecca recommends Unocardio Active mind and vision, which has been specially formulated for those of you working long hours at the computer, and while protecting your eyes, it boosts your brain power too, she says.
She added: “Regardless of whether you’re chained to a laptop or not, research has proved that DHA, a fatty acid found in fish oils, is a winner when it comes to providing the ultimate eye protection. It also contains vitamins B9, B12 and folate which can ward off age-related macular degeneration (AMD).
“Added bonus – if you’re not a lover of fishy flavours, this supplement is the one for you as it comes with a tasty orange tang.”
Rebecca said this antioxidant-rich phytonutrient is abundant in the tissues of the eyes, helping to defend against cataracts and the significant loss of vision associated with AMD.
She advised: “If you’re concerned about your eyesight, supplementing with this carotenoid could offer you some protection. You’ll also find it in dark leafy greens like kale and spinach, squash, pumpkins, carrots, sweet potatoes, broccoli, peas, and egg yolks.”