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 has been shown to lower the risk of intermediate macular degeneration progressing to advanced disease. Regular eye exams, steady blood sugar and not smoking matter most.
Key takeaways
The eyes are affected by the same oxidative stress, inflammation and blood sugar issues that age the rest of the body.
Lutein and zeaxanthin from leafy greens and eggs, along with omega-3s and antioxidants, support the retina.
The AREDS2 formula has research for intermediate macular degeneration, and regular eye exams remain essential.
Common age-related eye conditions
Common age-related eye conditions include age-related macular degeneration (AMD), cataracts, glaucoma and 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 studied for dry eye, though a large trial found no benefit over placebo
- Astaxanthin and saffron: studied for eye fatigue and retinal function
- Bilberry and pine bark: traditionally used for circulation
Amounts should be individualized.
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, limit alcohol, and 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.
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
It may be time to see a naturopathic doctor if you have a family history of macular degeneration, or if you have diabetes or prediabetes. The same is true if you want to know whether an eye supplement is right for you, or if 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.
What the research shows
The key trial for eye nutrients is AREDS2, published in JAMA in 2013. It enrolled 4,203 adults aged 50 to 85 at risk of advanced age-related macular degeneration and added lutein (10 mg) plus zeaxanthin (2 mg), omega-3s (1 gram of EPA and DHA), both or a placebo to the original AREDS formula for a median of 5 years. Adding these did not significantly lower progression overall (about 29% to 31% of eyes progressed in every group). Removing beta carotene did not change results, and beta carotene was linked with more lung cancers, mostly in former smokers, which is why lutein and zeaxanthin replaced it. These findings apply to people who already have intermediate macular changes, not to everyone.
Smoking is the habit with the clearest link. A 2005 review by Thornton and colleagues looked at studies of smoking and macular degeneration and found a consistent, strong association, with current smokers at about two to three times the risk of non-smokers, and lower risk after quitting. This review combined observational studies, which cannot prove cause, but the consistency of the link is why stopping smoking is a first step.
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.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Based on my eye exam results, is an AREDS2-style formula relevant for me?
Which foods and nutrients matter most for my eye health?
How often should I see an eye doctor, given my history?
Could any of my health conditions affect my eyes over time?
Frequently asked questions
What vitamins are good for eyes?
Lutein, zeaxanthin, omega-3s and vitamins C and E support eye health. The AREDS2 formula has strong trial support 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
- . Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA 2013. PMID: 23644932. https://pubmed.ncbi.nlm.nih.gov/23644932/
- Thornton J, Edwards R, Mitchell P, et al. Smoking and age-related macular degeneration: a review of association. Eye (Lond) 2005. PMID: 16151432. https://pubmed.ncbi.nlm.nih.gov/16151432/
- Bernstein PS, et al. Lutein, zeaxanthin, and meso-zeaxanthin: The basic and clinical science underlying carotenoid-based nutritional interventions against ocular disease. Prog Retin Eye Res 2016. PMID: 26541886. https://pmc.ncbi.nlm.nih.gov/articles/PMC4698241/
- Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol 2001. PMID: 11594942. https://pmc.ncbi.nlm.nih.gov/articles/PMC1462955/
- Dry Eye Assessment and Management Study Research Group. n-3 Fatty Acid Supplementation for the Treatment of Dry Eye Disease. N Engl J Med 2018. PMID: 29652551. https://pmc.ncbi.nlm.nih.gov/articles/PMC5952353/
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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