Quick answer: Your eyes are affected by the same forces that age the rest of the body: oxidative stress, inflammation, blood sugar and blood vessel health. Lutein and zeaxanthin (found in leafy greens and eggs), omega-3s and antioxidants support the retina, and the AREDS2 formula is proven to slow intermediate macular degeneration. Regular eye exams, steady blood sugar and not smoking matter most.
Common age-related eye conditions
- Age-related macular degeneration (AMD)
- Cataracts
- Glaucoma
- Dry eye
Nutrients that support the eyes
- Lutein and zeaxanthin: pigments that concentrate in the macula; found in leafy greens and eggs
- AREDS2 formula: vitamins C and E, zinc, copper, lutein and zeaxanthin; shown by the National Eye Institute to slow progression of intermediate AMD
- Omega-3s (DHA): part of retinal membranes and helpful for some people with dry eye
- Astaxanthin and saffron: studied for eye fatigue and retinal function
- Bilberry and pine bark: traditionally used for circulation
Amounts should be individualized. If you work with me, the products I use are in my Fullscript dispensary.
Daily habits for healthy eyes
- Follow the 20-20-20 rule for screens: every 20 minutes, look 20 feet away for 20 seconds
- Spend time outdoors
- Keep blood sugar steady (see managing blood sugar naturally)
- Do not smoke, and limit alcohol
- Wear UV-blocking sunglasses
Is testing helpful?
A dilated eye exam is the key test. Blood sugar, lipids and inflammation markers add context. Functional labs are optional. They can be helpful in more complex cases, and in my practice they are available only to patients working 1-on-1 with me.
Eyes and healthy aging
The retina is packed with mitochondria and exposed to constant light, so it is especially vulnerable to oxidative stress and mitochondrial decline. Damaged proteins can build up in the lens (loss of proteostasis), contributing to cataracts. Antioxidant-rich foods and good metabolic health help protect vision. Related: antioxidants.
When to see a naturopathic doctor
- You have a family history of macular degeneration
- You have diabetes or prediabetes
- You want to know whether an eye supplement is right for you
- You have dry, tired eyes from screen use
See a medical provider promptly or go to the emergency room for sudden vision loss, flashes of light with new floaters, a curtain over your vision, or a painful red eye.
Want to protect your vision for the long term?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What vitamins are good for eyes?
Lutein, zeaxanthin, omega-3s and vitamins C and E support eye health. The AREDS2 formula is proven for intermediate macular degeneration.
Should everyone take AREDS2?
It is recommended for people with intermediate or advanced AMD in one eye. Ask your eye doctor.
Does screen time damage eyes?
Screens cause eye strain and dryness. Breaks and blinking help.
Can diet prevent cataracts?
A diet rich in fruits and vegetables and steady blood sugar may lower risk.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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