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17 Best Vitamins for Eyes

Healthy Vision begins with nutrition

We buy insurance for our cars and our home, but when it comes to our vision, many of us trust our luck. That’s a shame. There’s a lot you can do today to protect your eyesight. Things that don’t cost much but that give you fantastic benefits.

These are vision-boosting, eye-protecting vitamins that have been well-researched and time-tested. Here is a list of top vitamins for eyes.

  1. Vitamin A is considered to be vital for ongoing vision health. It influences the formation of rhodopsin, a pigmented compound in the rods of the retina. Vitamin A helps you see better in dim light and maintains the integrity of membranes that keep the cornea moistened.
  2. Alpha Lipoic Acid (ALA) is often called the “universal antioxidant.” Soluble in both water and fat, ALA helps combat a wide array of cell-damaging free radicals in your eyes.
  3. Beta carotene is what gives carrots, pumpkins and sweet potatoes their orange color. When mom said to eat your carrots because they were good for your eyes, she was right. Beta carotene is converted in the body to Vitamin A.
  4. Vitamin B-6 helps keep red blood cells healthy, including those in your retina.
  5. Bilberry was used by the British Royal Air Force (RAF) pilots during WWII so they could see better on their nighttime bombing runs. Because it is thought to enhance night vision, provide quicker adjustment to darkness, and allow faster recovery from glare, it’s no surprise that it’s a popular nutrient today for anyone who needs to see better, especially at night.
  6. Vitamin C appears to be vital to maintain healthy vision. The eyes are particularly sensitive to free radical damage and the antioxidant properties of Vitamin C can help protect.
  7. Eyebright was used for centuries as a folk remedy for eye irritations. This antioxidant herb may play a role in circulation. It also contains naturally occuring Vitamins A and C.
  8. Ginkgo Biloba is popular for its potential to foster blood circulation throughout the body, including eye tissue.
  9. Lutein is a nutrient found mainly in green, leafy vegetables such as spinach, kale and broccoli. It’s a unique antioxidant that safeguards your eyes’ retinal cells from damaging high-energy blue light and free radicals. It’s like a pair of sunglasses that filter out bright light. Lutein’s been studied for its ability to increase the density of your maculas.
  10. Magnesium is vital for a healthy retina.
  11. Omega-3 fatty acids have shown benefits in certain age-related vision problems. Flaxseed oil and fish oil both contain healthy omega-3 fatty acids.
  12. Resveratrol is a polyphenol found in red grape skin, wine, and peanuts. It has antioxidant properties and helps extends cell survival.
  13. Rutin, a bioflavonoid found in black tea, green tea and the buckwheat plant, can help strengthen delicate capillaries in your eyes.
  14. Selenium can be found in fish, red meat, eggs, and chicken, among other sources. This trace mineral is needed to help support our immune system and neutralize free radicals that can harm the eyes’ lenses.
  15. Taurine nourishes and protects the lens and retina. Stress and vitamin deficiencies can reduce taurine levels.
  16. Zeaxanthin, like lutein, is an antioxidant carotenoid. It helps protect the blood vessels that supply the macular region. Zeaxanthin and lutein are the only carotenoids in the retina.
  17. Zinc is found in great concentrations in your eye. It’s essential for converting beta carotene into Vitamin A. Food sources of zinc include oysters, red meat and poultry.

While it’s probably not practical to take all of these every day, for simplicity, you might select a vision supplement that contains several of these nutrients. There are a lot of eye vitamins out there so whatever you take, make sure it’s high quality or you’ll be wasting your time and money.