All vitamins have specific functions in the body; some help to support eye health. The National Eye Institute's Age-Related Eye Disease Study (AREDS) and the Blue Mountains Eye Study (BMES) are two of the largest studies related to eye health. Both involved thousands of people and found that various vitamins play a role in preventing eye diseases like age-related macular degeneration (AMD) and cataracts. According to the American Optometric Association (AOA) these vitamins can be added to the diet through food and/or supplements to support eye health and vision.
Vitamin A
Vitamin A is a fat-soluble vitamin that produces pigments in the retina and supports vision in low light. Vitamin A deficiency is the leading cause of preventable blindness in children around the world, according to the World Health Organization. Vitamin A naturally occurs in animal and plant products like eggs, milk, meat, cheese, cream, liver, kidneys, orange and dark green leafy vegetables and orange-colored fruits.
Vitamin C
According to the AREDS, 500 mg of vitamin C a day may reduce the risk of AMD, when combined with other nutrients, by as much as 25% in individuals that have a high risk for the disease. The AOA says vitamin C promotes healthy blood vessels in the eye and 300 mg a day may prevent cataracts. Vitamin C foods include citrus fruits, spinach, tomatoes, sweet bell peppers, broccoli and fortified juices and cereals.
Vitamin E
Vitamin E is an antioxidant that was also named in the AREDS for reducing the risk of age-related macular degeneration (AMD). According to the AOA vitamin E protects the eye from the harmful effects of free radicals and a deficiency can lead to involuntary eye movements. Foods rich in vitamin E include vegetable oils, nuts, seeds, sweet potatoes and fortified cereals.
B Vitamins
Thiamin (B1), Riboflavin (B2) and Niacin (B3) are B vitamins that were named in the BMES that may protect against cataracts. Thiamin (B1), Riboflavin (B2) and Niacin (B3) are B vitamins that were named in the BMES and may protect against cataracts. B vitamins are found in proteins like fish, poultry, meat, eggs and dairy products, leafy green vegetables, beans, peas, and fortified cereals and breads.
Vitamin D
The AOA says that emerging research is studying the benefits of vitamin D on eye health, but more research is needed. A recent study showed that vitamin D may prevent AMD as low levels of vitamin D were associated with an early onset of AMD. Vitamin D is in egg yolks, ocean fish, liver, and fortified milk and cereals.
