5 Vitamins & Minerals to Support Your Eye Health
Key Takeaways:
- Your diet plays a major role in your eye health.
- Vitamins A, C, and E, omega-3 fatty acids and lutein and zeaxanthin are all nutrients that help support eye health.[1][2][3][4][5][6][7][8]
- Ask your doctor about taking a supplement to help compensate for any nutrient gaps in your diet.
Take a moment to consider your eyes. They are just the size of ping pong balls, yet eyes help you take in everything around you. When you’re awake, your eyes interpret a steady stream of information that’s transmitted to your brain for processing, all in far less time than it takes to blink.
A large part of eye health is derived from the nutrients in your diet. If you're concerned about nutrient gaps, consult your doctor about taking any of these nutrients as supplements to help support your eye health.
1. Vitamin A
Vitamin A, also known as retinol, is a fat-soluble vitamin.[1] One way to remember that retinol is essential for eye health is to connect the “A” in vitamin A with the “retin” in “retinol” to create “retina,” the part of the eye the vitamin helps protect. Vitamin A is essential for producing the receptor protein rhodopsin in the retina.[1] Rhodopsin forms rod cells, photoreceptors, which allow you to see in low light, also known as “night vision.”[1]
What Foods Contain Vitamin A?
Vitamin A can be obtained from food sources rich in beta-carotene, a carotenoid that gives carrots, squashes, and sweet potatoes their deep orange color.[1] The following foods all contain vitamin A:[1]
- Beef liver
- Spinach
- Skim milk
- Hard-boiled eggs
- Mangos
- Tuna
- Tomato juice
- Pistachios
- Chicken breast
How Much Vitamin A Do You Need?
The recommended dietary allowances (RDAs) for vitamin A are:[1]
- Women 19-50 years: 700 mcg
- Pregnant women 19-50 years: 750 mcg
- Breastfeeding women 19-50 years: 1200 mcg
- Men 19-50 years: 900 mcg
- Women 51+ years: 700 mcg
- Men 51+ years: 900 mcg
2. Lutein and Zeaxanthin
Like beta-carotene, a precursor to vitamin A, lutein and zeaxanthin are carotenoids. Lutein and zeaxanthin are the only carotenoids found in the retina, and they are responsible for absorbing damaging high-energy blue light.[2] Plants can create lutein and zeaxanthin, but the body cannot, so it must be attained from food sources.[2]
What Foods Contain Lutein and Zeaxanthin?
The following foods contain lutein and zeaxanthin:[2]
- Kale
- Spinach
- Lettuce
- Broccoli
- Brussels sprouts
- Green peas
- Corn
- Carrots
- Cabbage
- Melon
How Much Lutein and Zeaxanthin Do You Need?
There is no established daily requirement for lutein, however, studies suggest that to support eye health, adults should aim for 10 mg lutein and 2 mg zeaxanthin daily.[2]
3. Omega-3 Fatty Acids
Omega-3s are polyunsaturated fats found in seafood that may help support eye health. DHA (docosahexaenoic acid), a type of omega-3 fatty acid present in the retina, supports the structure and functioning of the retina and helps the eyes register images and transmit them to the brain.[3] Omega-3s may help reduce dry eyes by reducing ocular inflammation and supporting tear lipids, which form the top layer of the tear film and prevent tear evaporation.[3]
What Foods Contain Omega-3 Fatty Acids?
The best sources of omega-3 fatty acids include:[4]
- Salmon
- Herring
- Canola oil
- Sardines
- Soybean oil
- Black walnuts
- Edamame
- Shrimp
- Tuna
- Mackerel
- Baked beans
- Eggs
- Lobster
How Much Omega-3s Do You Need Daily?
The adequate intake for omega-3s for each age group is:[4]
- Women 19-50 years: 1.1 g / 1.4 g
- Pregnant women 19-50 years: 1.4 g
- Breastfeeding women: 1.3 g
- Men 19-50 years: 1.6 g
- Women 51+ years: 1.1 g
- Men 51+ years: 1.6 g
4. Vitamin C
Vitamin C, also known as ascorbic acid, is one of several antioxidants in the body[5] Vitamin C helps eliminate free radicals, oxygen-based by-products of metabolism formed in the body in response to toxins such as cigarette smoke (including secondhand) and air pollution.[5] These free radicals can damage ocular tissues.[5] Vitamin C also helps support eye health by maintaining low oxygen levels in the lens that can damage tissue and regenerating vitamin E, another essential antioxidant for eye health.[5]
What Foods Contain Vitamin C?
Most of your vitamin C-rich food sources are fruits and cruciferous vegetables, like:[6]
- Citrus fruits (oranges, grapefruit)
- Kiwis
- Broccoli
- Strawberries
- Brussels sprouts
- Cauliflower
How Much Vitamin C Do You Need?
The recommended daily vitamin C intake for each age group is:[6]
- 4-8 years: 25 mg
- Boys 9-3 years: 45 mg
- Girls 9-13 years: 45 mg
- Boys 14-18 years: 75 mg
- Girls 14-18 years: 65 mg
- Men 19+: 90 mg
- Women 19+ Women: 75 mg
- Pregnant women 19+: 85 mg
- Breastfeeding women 19+: 120 mg
5. Vitamin E
Vitamin E, known as alpha-tocopherol, is another antioxidant that helps protect the health of the retinal tissue.[7] Like vitamin C, vitamin E fights against free radicals that can damage the retina. Vitamin E also preserves the structure and function of photoreceptor cells responsible for vision.[7]
What Foods Contain Vitamin E?
These foods are good sources of vitamin E:[8]
- Wheat germ oil
- Sunflower seeds
- Hazelnuts
- Peanut butter
- Spinach
- Broccoli
- Mango
- Kiwis
- Tomatoes
How Much Vitamin E Do You Need Daily?
The recommended dietary allowances for vitamin E are:[8]
- 4-8 years 7 mg
- 9-13 years: 11 mg
- 14+ years: 15 mg
- Pregnant women: 15 mg
- Breastfeeding women: 19 mg
The Best Vitamins for Eye Health, at a Glance
Vitamin/Nutrient |
How it Helps Support Eye Health |
RDA for Adults |
Food Sources |
Vitamin A |
Essential for rhodopsin production in the retina[1] |
Women: 700 mcg, Men: 900 mcg[1] |
Beef liver, spinach, skim milk, eggs, mangos, tuna, tomato juice, pistachios, chicken breast[1] |
Lutein + Zeaxanthin |
Absorb high-energy blue light; found in the retina[2] |
10 mg lutein, 2 mg zeaxanthin (suggested)[2] |
Kale, spinach, lettuce, broccoli, Brussels sprouts, green peas, corn, carrots, cabbage, melon[2] |
Omega-3 |
DHA supports retinal structure and function; may reduce dry eye symptoms and inflammation[3] |
Women: 1.1 g, Men: 1.6 g[4] |
Salmon, herring, sardines, canola oil, soybean oil, tuna, shrimp, black walnuts, edamame, mackerel, baked beans, eggs, lobster[4] |
Vitamin C |
Antioxidant that eliminates free radicals, supports lens health, and regenerates vitamin E[5] |
Women: 75 mg, Men: 90 mg[6] |
Citrus fruits, kiwis, strawberries, broccoli, Brussels sprouts, cauliflower[6] |
Vitamin E |
Antioxidant that protects retinal tissue and preserves photoreceptor cells[7] |
All adults 14+: 15 mg[8] |
Wheat germ oil, sunflower seeds, hazelnuts, peanut butter, spinach, broccoli, mango, kiwis, tomatoes[8] |
Now that you know about the best vitamins and nutrients for eye health, ask yourself: Are you getting enough in your diet? As you age, eye health becomes more important than ever. Reach out to your primary care provider about taking a multivitamin supplement with vitamins A, C, and E, and lutein, like Centrum Silver for Adults 50+ to help support healthy eyes.*
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
