Your eyes are constantly exposed to oxidative stress from light, screens, and environmental factors. Key nutrients act as natural filters and antioxidants to protect delicate eye tissues.
Essential Eye Nutrients
Lutein & Zeaxanthin
These carotenoids concentrate in the macula, filtering blue light and protecting against oxidative damage. Studies show 10mg lutein + 2mg zeaxanthin daily reduces macular degeneration risk. Sources: kale, spinach, eggs.
Astaxanthin
Crosses the blood-retinal barrier. Reduces eye fatigue from screens and supports blood flow to eyes. Dose: 4-12mg daily.
Omega-3s (DHA)
DHA comprises 60% of fatty acids in the retina. Supports tear production and reduces dry eye. Aim for 1,000mg DHA/EPA daily.
Vitamin A & Beta-Carotene
Essential for night vision and maintaining healthy corneas. Deficiency causes night blindness.
Zinc
High concentrations in the retina. Works with vitamin A for vision. The AREDS2 study used 25mg zinc for macular health.
Lifestyle Tips
- Follow 20-20-20 rule: Every 20 min, look 20 feet away for 20 seconds
- Wear UV-blocking sunglasses outdoors
- Use blue light filters on devices in evening
- Don't smoke (accelerates macular degeneration)