Here’s a simple and easy-to-understand list of the 30 best vitamins and supplements to improve eye health, organized by category:
🥦 Essential Vitamins for Eye Health
Vitamin A – Crucial for night vision and preventing dry eyes.
Vitamin C – Supports blood vessels in the eyes and helps prevent cataracts.
Vitamin E – Protects eye cells from oxidative damage.
Vitamin D – May reduce the risk of age-related macular degeneration (AMD).
Vitamin B1 (Thiamine) – Helps prevent cataracts and diabetic retinopathy.
Vitamin B2 (Riboflavin) – Acts as an antioxidant to reduce eye fatigue.
Vitamin B3 (Niacin) – Supports overall eye health but should be used in moderation.
Vitamin B6 – Can reduce inflammation linked to eye disease.
Vitamin B9 (Folate) – Works with B6 and B12 to reduce AMD risk.
Vitamin B12 – Supports optic nerve health.
🐟 Key Omega Fatty Acids and Oils
Omega-3 Fatty Acids (EPA & DHA) – Help prevent dry eye syndrome and reduce AMD risk.
Fish Oil – Rich in omega-3s, great for tear production and retina support.
Flaxseed Oil – Plant-based omega-3 alternative for dry eyes.
Krill Oil – Another source of omega-3s with added antioxidants.
🧬 Powerful Antioxidants
Lutein – Found in the retina, helps filter harmful blue light.
Zeaxanthin – Works with lutein to protect the macula from light damage.
Astaxanthin – A potent antioxidant shown to support eye blood flow and reduce fatigue.
Glutathione – Supports detoxification and reduces oxidative stress in the eyes.
🌿 Herbs and Natural Extracts
Bilberry Extract – May improve night vision and circulation in the eyes.
Ginkgo Biloba – Enhances blood flow to the eyes, supporting retinal health.
Turmeric (Curcumin) – Anti-inflammatory properties for eye disease prevention.
Eyebright – Traditionally used for eye irritation and strain relief.
💊 Minerals and Trace Elements
Zinc – Helps vitamin A function properly and supports the retina.
Copper – Works with zinc to protect against AMD.
Selenium – Antioxidant mineral that supports eye tissue health.
Magnesium – May help with eye twitching and ocular migraines.
Chromium – Supports healthy eye pressure and blood sugar regulation.
🧪 Other Helpful Supplements
CoQ10 – Supports energy production in eye cells and reduces oxidative damage.
Taurine – An amino acid found in high levels in the retina, crucial for eye function.
Alpha-Lipoic Acid – Regenerates other antioxidants and supports diabetic eye health.
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