Which vitamin is good for eyes?

Vitamins A, C, and E and other nutrients like beta carotene, zinc, lutein, zeaxanthin, and omega-3 fatty acids are linked to a lower risk of developing severe eye disease. The best way to get these vitamins is by eating a well-balanced diet.

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Key takeaways: Many nutrients are thought to be beneficial for eye health. They can either directly support eye health or prevent diseases, such as diabetes, that can lead to eye problems. Vitamins A, C, and E and other nutrients like beta carotene, zinc, lutein, zeaxanthin, and omega-3 fatty acids are linked to a lower risk of developing severe eye disease. The best way to get these vitamins is by eating a well-balanced diet. Since different vitamins have different roles in the body, it’s common to think that one or two are responsible for a particular part of health. For example, when you think of eye health, you might think of beta carotene or vitamin A. And while both of these are important for eye health, there are several other micronutrients (nutrients that you need in smaller quantities) that also play a part in protecting your eyes. Read on to learn more about what these vitamins are, how they support eye health , and which foods and drinks can help you get them in your diet.

What are the most important vitamins for eye health?

Overall, there is a strong link between a healthy diet and preventing various diseases, including diabetes — which we know can lead to eye problems. Plus, research suggests that a well-balanced diet can help prevent eye problems from becoming worse. It's difficult to pinpoint any one vitamin that is key to boosting eye health. According to experts, many nutrients that are thought to be beneficial on their own work together to help protect your eyes. Here is a list of several vitamins that have been shown to be effective in promoting eye health:

1. Vitamin A

This vitamin helps the retina make certain pigments that allow us to see. It also helps keep the cornea (clear front part of the eye) hydrated and protected.

2. Beta carotene

This is a pigment from a family of compounds called carotenoids, which are well known for giving carrots (and other fruits and vegetables) their orange color. Of all the carotenoids, beta carotene is the most important for vitamin A production. The strongest evidence highlighting the benefit of this antioxidant comes from the AREDS trial. Beta carotene was one of the ingredients in the supplement that lowered the risk of severe age-related macular degeneration (AMD) by 25%. AMD is a disease that affects a person’s central vision. That said, high amounts of beta carotene have been shown to raise the risk of lung cancer in people who smoke. If you currently smoke, it’s best to talk with a healthcare provider before taking a supplement with beta carotene. They can help you determine whether it’s safe for you or recommend alternatives like lutein and zeaxanthin. More on these below.

3. Lutein and zeaxanthin

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These pigments are also a part of the carotenoid family.

A follow-up study to the AREDS trial, called AREDS2 , added these compounds to the formulation and removed beta carotene. This formula also helped lower the chances of moderate macular degeneration becoming severe. They also may play a role in preventing damage by blue light and oxidative stress. A 2022 study tested the long-term effects of lutein and zeaxanthin. It found that these compounds help protect against late-stage AMD. In fact, results suggest they may provide more benefit than beta carotene and don’t come with the same risk of lung cancer.

4. Vitamin C

Apart from its other roles in the body, this vitamin is particularly important for reducing oxidative stress in the eyes. Oxygen is broken down into free radicals at a higher rate in your eyes, making them susceptible to damage. Your eyes also have different types of collagen in them, and vitamin C is essential for the formation of collagen. Vitamin C was also one of the ingredients in the AREDS formulation .

5. Vitamin E

This vitamin is made up of fat-soluble antioxidants, meaning they dissolve or mix with other fat cells. It prevents free radicals from breaking down important fatty acids in the retina. According to observational studies, vitamin E is thought to potentially lower the risk of cataracts that develop with age. But a large, randomized controlled trial — the best type of study used to test whether a particular treatment or intervention causes an outcome — found no noticeable difference in cataract risk with vitamin E supplementation.

6. Zinc

This mineral helps protect the retina, reduce oxidative stress, and eliminate free radicals from the eye. Zinc also helped lower the risk of developing severe AMD in the AREDS trial.

7. Omega-3 fatty acids

These nutrients play an important role in protecting the retina from inflammation, oxidative stress, aging, and even environmental factors like light. Like its benefits on heart health, it's thought that omega-3 fatty acids may help protect blood vessels in the eye from hardening and clogging.

What other nutrients are important for eye health?

Keep in mind, the above is not a complete list of vitamins that help promote eye health. Other minerals and antioxidants, such as selenium and anthocyanins, may also indirectly improve eye function. Selenium is thought to lower oxidative stress in the macula . But there isn’t much evidence to show that selenium can lower the risk of eye disease. Likewise, a small study found that anthocyanins — antioxidants that give red, blue, and purple fruits their color — may potentially slow vision problems and lower eye pressure in people with glaucoma. Still, more studies are needed to show a strong benefit. For the most part, you can get these vitamins through a well-balanced diet. Let’s take a look at what foods can provide nutrients that support healthy eyes.

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Which foods have these vitamins?

Vitamins for eye health Food and drink options Vitamin A Leafy green vegetables

Salmon

Broccoli

Squash

Cantaloupe

Apricots

Dairy Vitamin C Red and green peppers

Orange, grapefruit, or tomato juice

Kiwi

Strawberries

Brussels sprouts

Cabbage

Cauliflower

Spinach Vitamin E Wheat germ oil

Sunflower seeds

Almonds

Hazelnuts

Peanuts

Mango Beta carotene Sweet potato

Carrots

Pumpkin

Collard greens

Turnip greens

Mustard greens Lutein and zeaxanthin Egg yolk

Kale

Peas

Lettuce

Durum wheat

Freekeh Zinc Oysters

Crab

Baked beans

Chicken

Pumpkin seeds

Yogurt

Cashews

Chickpeas

Cheese Omega-3 fatty acids Tuna

Mackerel

Sardines

Flaxseed

Chia seeds

Walnuts

Soy milk Selenium Brazil nuts

Halibut

Shrimp

Cottage cheese

Brown rice Anthocynanins Acai

Blackberries

Black currants

Blueberries

It's best to speak to your healthcare provider or dietitian before making major changes to your diet — especially if you have underlying health conditions or are taking medication. They can support you in making sustainable changes that work for you and your unique situation.

Do you need to take a supplement?

When it comes to getting eye-healthy vitamins, it’s best to do so through your diet. Supplements aren’t regulated by the FDA, meaning you can never be sure of what they’re actually made up of. Plus, when you choose foods over supplements, you get the accompanying nutrients in the food, such as fiber and protein. However, the National Eye Institute does note that the supplement formulations used in the AREDS2 trial did have higher levels of antioxidants and zinc than what you can get from diet alone. But remember, the trial only found that the supplements were helpful for people with intermediate or late AMD. It’s best to discuss with your healthcare provider whether supplementation could be right for you. The bottom line Nutrients such as omega-3 fatty acids, carotenoids, and vitamin A, among others, are directly or indirectly linked to eye health. The best way to get the vitamins you need to support healthy eyes is to eat a variety of nutrient-rich whole foods — especially leafy greens. Talk with a healthcare provider or dietitian for tips on what and how to eat to support your health. Keep in mind that your eye health is also affected by many other factors — such as age and genetics. That’s why it’s also important to stay regular with your visits to an eye specialist. They can check to make sure that your eyes are healthy.

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