Your diet plays a crucial role in maintaining eye health, and you might already be eating foods that benefit your eyes, like carrots, broccoli, and salmon. However, it’s not always easy to get all the essential vitamins and nutrients through food alone. So, you may wonder: Which vitamins and supplements are best for your eyes?

Supplements can help fill nutritional gaps, support vision, and prevent eye diseases. Below are some top vitamins and supplements for eye health. However, it's always best to consult a doctor before adding any new supplements to your routine to ensure they’re right for you.

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For more information, explore tips on choosing sunglasses, habits that might harm your vision, and common eye conditions that may arise as you age.

The Best Vitamins and Supplements for Eye Health

Here are the top vitamins and supplements for eye health. Fortunately, many of these can be added to your routine for under $10.

Vitamin A

Vitamin A supports vision, immune health, and overall development. It helps the retina produce pigments that allow you to see a full range of light and prevents your eyes from drying out. You can find it in foods like salmon, broccoli, fortified cereals, eggs, and, famously, carrots. Carrots are rich in beta-carotene, which your body converts into vitamin A.

Vitamin C

Vitamin C acts as a sunscreen for your eyes by protecting them from UV damage. It can also lower the risk of cataracts, though more research is needed to fully understand this connection. Foods rich in vitamin C include kale, oranges, broccoli, and strawberries.

Omega-3 Fatty Acids

Omega-3s, found in fatty fish like tuna, salmon, and mackerel, help slow age-related macular degeneration and prevent dry eyes. Omega-3 supplements are often recommended for those who don’t get enough through their diet.

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Vitamin E

Vitamin E protects cells from free radical damage, which can cause eye disease. It also slows the progression of macular degeneration. You can find vitamin E in almonds, sunflower seeds, and avocados.

Zinc

Zinc helps vitamin A produce melanin, a pigment that protects your eyes. It may also prevent macular degeneration. Zinc is found in foods like meat, shellfish, lentils, and cheese.

Lutein and Zeaxanthin

These carotenoids, found in colorful fruits and vegetables, protect the retina from free radical damage and slow the progression of age-related eye diseases. They are present in kale, spinach, broccoli, and grapes.

Eye Health Tips

In addition to these supplements, other ways to protect your eyes include:

- Wearing sunglasses to block UV rays

- Taking screen breaks (20-20-20 rule)

- Engaging in regular physical activity

- Avoiding smoking

- Getting regular eye exams

- Removing makeup before bed

Always check with your doctor before starting any new vitamins or supplements to ensure they won’t interact with medications or other conditions.