Eye Health Vitamins: What Actually Works and Which Ones to Take

When it comes to keeping your vision sharp as you age, eye health vitamins, nutrients that support vision and protect against age-related decline. Also known as vision supplements, they’re not magic pills—but when chosen right, they can make a real difference. Your eyes work hard every day, and like any muscle or organ, they need the right fuel. Not all supplements do the same thing. Some help filter harmful blue light, others reduce inflammation, and a few actually slow down the progression of macular degeneration.

The most backed-by-science ingredients in lutein, a carotenoid that accumulates in the macula and acts as a natural sunscreen for the retina and zeaxanthin, its close cousin that works alongside lutein to protect central vision come from leafy greens, but most people don’t eat enough. Studies show that taking 10 mg of lutein and 2 mg of zeaxanthin daily can lower the risk of advanced macular degeneration by up to 25%. Then there’s omega-3 fatty acids, specifically DHA and EPA, which help maintain the structure of retinal cells and reduce dry eye symptoms. If you’re constantly rubbing your eyes or feeling grittiness, low omega-3 levels might be why. And don’t forget vitamin A, essential for night vision and preventing corneal damage—a deficiency can lead to night blindness, though it’s rare in developed countries.

What you won’t find in most supplements? The right doses. Many pills contain barely enough lutein to make a difference, or they mix in useless fillers. And while some brands push vitamin C or zinc as eye heroes, those are only proven in combination with lutein and zeaxanthin for people already at high risk. If you’re young and healthy, eating spinach, salmon, and eggs gives you more than most pills. But if you’re over 50, spend hours on screens, or have a family history of vision loss, targeted vitamins aren’t optional—they’re insurance.

There’s no single best formula, but the science is clear: if you’re serious about protecting your eyes, look for supplements with at least 10 mg lutein, 2 mg zeaxanthin, and 500–1000 mg of combined omega-3s. Skip the ones with 50 mg of vitamin C and call it a day. Your future self will thank you when you’re still reading the fine print on your glasses—or better yet, don’t need them at all.