How To Improve Your Eye Health Through Nutrition & Supplements
"The human eye is the most complex living structure in the known universe."
—Stuart Firestein (American neuroscientist)
The older I get the more I appreciate my vision. Maybe it’s because I’ve noticed a deterioration now that I’m using a laptop more and spending less time outdoors. Or maybe it’s because I see so many patients who have significant vision deficits and are so much more dependent as a result.
Regardless, I went on a deep dive to discover the most important nutrients that keep eyes healthy. They are Vitamin A, Lutein, Zeaxanthin, Astaxanthin, Omega-3 Fatty Acids, Saffron, and Blackcurrant Extract. I also sought out a reputable supplement to further help limit any further degradation of my vision which I now take daily: Vision by Performance Lab.
Let’s dive in to discover how to improve your vision through nutrition and supplementation.
6 Key Nutrients For Improved Vision
1. Vitamin A
Vitamin A is a crucial nutrient for maintaining healthy vision, playing a vital role in various aspects of ocular function. It is particularly essential for the synthesis of rhodopsin, a pigment in the retina that is integral for low-light vision. Vitamin A deficiency is associated with night blindness and other vision impairments. Moreover, this vitamin supports the health of the cornea, the outermost layer of the eye, and helps maintain the integrity of the conjunctival membranes. In addition to its role in vision, vitamin A is also involved in immune function and skin health.
Natural sources: Liver (beef, chicken, pork), eggs, dairy products (milk, cheese), sweet potatoes, carrots, spinach, kale, butternut squash.
2. Lutein and Zeaxanthin
Lutein and zeaxanthin are carotenoids, naturally occurring pigments found in high concentrations in the retina of the eye. These compounds are known for their crucial role in promoting eye health and preventing age-related macular degeneration (AMD) and other vision-related issues. Lutein and zeaxanthin function as antioxidants, helping to neutralize harmful free radicals that can damage the cells in the eyes.
One of their primary functions is to absorb and filter high-energy, short-wavelength light, such as blue light, before it reaches the delicate structures of the retina. This protective mechanism is believed to reduce the risk of oxidative damage and contribute to the prevention of AMD.
Studies suggest that higher dietary intake or supplementation of lutein and zeaxanthin may increase the optical density of these pigments in the retina, providing added protection against oxidative stress and supporting visual function. These carotenoids are also thought to contribute to contrast sensitivity and visual acuity.
Natural sources: Dark, leafy green vegetables (spinach, kale, collard greens), broccoli, peas, corn, Brussels sprouts, eggs.
3. Astaxanthin
Astaxanthin is a carotenoid pigment that belongs to the xanthophyll group. It is naturally occurring in certain algae and is responsible for the pink or red color in seafood such as salmon, shrimp, and lobster, as these animals consume astaxanthin-containing algae. Astaxanthin has gained attention for its potent antioxidant properties, which can benefit various aspects of health, including eye health.
In the context of vision, astaxanthin is known for its ability to cross the blood-retinal barrier and accumulate in the retina, where it exerts its antioxidant effects. Like lutein and zeaxanthin, astaxanthin helps protect the eyes from oxidative stress caused by free radicals. This protective action may contribute to reducing the risk of age-related macular degeneration (AMD) and other eye conditions.
Research also suggests that astaxanthin may support visual acuity, reduce eye fatigue, and improve blood flow to the eyes. When combined with anthocyanin and lutein, astaxanthin has been shown to improve work-related visual impairments. This combination of nutrients holds potential benefits for individuals engaged in extended screen time, offering valuable support for their visual well-being.
Natural sources: Wild-caught salmon, shrimp, crab, and lobster
4. Omega-3 Fatty Acids
Omega-3 fatty acids, essential polyunsaturated fats have been widely recognized for their positive impact on vision and eye health. The two main types of omega-3s with notable benefits are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are integral components of cell membranes in the retina, aiding in the maintenance of its structure and function. Omega-3s also exhibit anti-inflammatory and antioxidant properties, potentially mitigating inflammation in the eyes and protecting against age-related macular degeneration and other vision-related disorders.
Furthermore, studies suggest that omega-3 supplementation may enhance tear production, reducing the risk of dry eye syndrome.
In a survey of optometrists in Australia and New Zealand, 79% recommended omega-3 fatty acids for improved eye health, with 68% suggesting omega-3-rich foods for age-related macular degeneration (AMD). For dry eye disease, 78% recommended omega-3-rich foods or supplements, with a median dosage of 2000 mg per day.
Natural forms: Fatty fish like salmon, mackerel, sardines, anchovies; flaxseeds, chia seeds, walnuts. Read this for a full breakdown of the healthiest fish to eat.
5. Saffron
Saffron, derived from the Crocus sativus flower, has been associated with various health benefits, including potential advantages for vision. The key component responsible for its ocular benefits is crocin, a carotenoid compound found in saffron. Crocin possesses antioxidant properties that help protect the eyes from oxidative stress and free radical damage. This protection is crucial for preventing age-related macular degeneration and other eye conditions.
Saffron has also been studied for its ability to improve blood flow to the retina, enhancing nutrient delivery to the eyes and supporting overall eye health. Additionally, saffron may play a role in inhibiting the progression of certain eye disorders such as age-related macular degeneration (AMD) and neurodegenerative retinal diseases.
6. Blackcurrant Extract
Blackcurrant extract is considered beneficial for vision primarily due to its rich content of anthocyanins, potent antioxidants known for their protective effects on ocular health. Anthocyanins help combat oxidative stress by neutralizing free radicals, which can contribute to age-related eye disorders such as macular degeneration and cataracts. The antioxidant properties of blackcurrant extract are particularly beneficial for the retina, shielding it from damage caused by oxidative stress.
Additionally, studies suggest that the extract may enhance blood circulation to the eyes, supporting the delivery of essential nutrients and potentially reducing eye fatigue as well as reducing the risk of glaucoma.
When To Consider A Supplement
If there’s a health issue, there’s a supplement on the market to address it. This does not mean you should take it (read more on what to look for here). Supplementation from well-vetted sources who use high-quality products, however, is a product of “better living through science” in our modern times and it may be worth considering.
Performance Lab Vision
When it comes to vision, the best course of action from a nutritional standpoint is to eat the foods mentioned above such as fatty fish, dark leafy greens, vegetables, and nuts and seeds. From an environmental aspect, it’s best to get outside often, limit screen time, get adequate sleep, and manage stress, all of which have been shown to impact vision. That being said, getting enough saffron, blackcurrant extract, and omega-3’s into your diet while hitting the trails on a screen-free hike after the perfect 8-hour sleep can seem more fantasy than reality.
As I’ve hit my late 30’s, spent more time in front of a laptop, and spend less time outdoors, I’ve noticed a deterioration in my eyes. Despite the natural aging process, I'm determined to proactively minimize potential damage. Alongside essential nutrients, I've incorporated a vision supplement from Performance Lab into my routine, featuring key components like Blackcurrant, European Bilberry Extract, Lutein, Zeaxanthin, Astaxanthin, and saffron. Click the link below to find out more about it.
Of course, before starting any supplement regimen, consult with an eye care professional or healthcare provider.
Takeaway
Vision is an incredibly important gift that we have and it’s something that must be monitored and cared for. It will deteriorate with age but we can prevent this by getting enough of the critical nutrients that our eyes need. I delved deep into discovering these nutrients for maintaining eye health, including Vitamin A, Lutein, Zeaxanthin, Astaxanthin, Omega-3 Fatty Acids, Saffron, and Blackcurrant Extract. To further support my vision, I now incorporate a daily supplement, Performance Lab Vision, renowned for its comprehensive blend.
While emphasizing the importance of obtaining these nutrients through a balanced diet and healthy lifestyle, I acknowledge the practical challenges. Thus, Performance Lab Vision provides a convenient and well-vetted supplement option. Talk to your doctor before supplementing and be sure to get your eyes checked regularly.
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