Best Supplements to Support Eye Health
A healthy diet is the foundation for good overall health. A varied diet of vegetables, fruits, lean proteins, complex carbohydrates and healthy fats provides the vitamins and nutritientsfor your body to build healthy tissues, to fight disease and to function optimally.
A healthy diet is essential to protecting your vision and preventing eye disease. However, sometimes it can be challenging to eat healthy all the time. We eat fast food when we’re too busy to cook. We eat sugary and salty snacks when they’re available at the office. We skip meals.
If you can’t always eat the healthy diet you want to eat, you can support your nutrition by taking the right supplements. Here are a few of the best supplements to support eye health:
Vitamin B Complex
Vitamin B complex includes a number of important B vitamins, including B6, B12, B1, B5, B2, B3, biotin and choline. These vitamins are essential for proper hormone regulation, reducing inflammation and reducing homocysteine levels. All of these can help reduce the risk of problems with the retina and of macular degeneration. Folic acid and thiamin are especially important in protecting eye health.
Lutein
Lutein is found naturally in green leafy vegetables like Spinach and Kale. If you’re not a big fan of eating your greens, you can supplement with lutein to get the nutrition you need for your eyes. Lutein helps to reduce the risk of macular degeneration. Aim to take at least 20 mg of lutein per day.
Vitamin C
Vitamin C is an antioxidant that reduces the risk of inflammation and fights a number of disease processes in the body. That’s why so many people take it when they are starting to come down with a cold or other minor illness. However, taking it daily can also reduce your risk of more serious diseases. For eye health, Vitamin C can also reduce your risk of cataracts.
Vitamin D
You can naturally get Vitamin D by spending a lot of time outside in the sun. Your body synthesizes Vitamin D from the rays of the sun. However, if you don’t live in a sunny area or if it is winter time, you can also get Vitamin D from foods and supplements. Recent research suggests that many people are not getting enough Vitamin D, which is hurting their health. For eye health, Vitamin D can help lower your risk of macular degeneration.
Omega-3 Fatty Acids
Omega-3 fatty acids can be found in fatty fish like salmon and mackerel, as well as in walnuts and flaxseed. Omega-3 fatty acids support a number of health outcomes, including a lower risk for heart disease and a stronger metabolism. For eye health, Omega-3 fatty acids reduce the risk of dry eyes, as well as some eye degeneration and disease.
Vitamin E
You may know that Vitamin E is a good choice for healing wounds. You may have even cut open a Vitamin E capsule to rub it on your burns or cuts. However, this essential nutrient is also good for eye health. You can just swallow the supplement instead of applying it topically. Vitamin E can reduce the risk of macular degeneration, protecting eye health long into your Golden Years.
Beta-Carotene
Beta-Carotene is found naturally in carrots, and it is known as Vitamin A. Not only does Vitamin A help to boost your immune system, but it also improves your eye health by promoting stronger night vision. Just make sure you talk to your doctor about the right dosage if you’re a smoker. The combination of smoking and too much Beta-Carotene can increase your risk for some cancers.
Bilberry
Bilberry is an herb that has supporting properties for eye health. It helps improve the flow of oxygen and blood to the eyes, strengthen collagen to support the eyes, and helps to regenerate purple in the retina, which aids in night vision and vision in other low-light situations. Bilberry also has antioxidants that support overall eye health and general health for the body.
Talk to your doctor before taking any supplements as there may be a risk of combining some of these vitamins and herbs with other medications you are taking or as a result of other underlying health issues. Your doctor can let you know what combination of supplements is best for your eye health and what the appropriate dosage is to take.
Of course, eating a healthy diet is the best way to support your overall health and your eye health.