Can eye supplements improve vision?
It is indeed typical to believe that one or two vitamins are
in charge of a specific aspect of health since different vitamins play diverse
roles in the body. For instance, you would consider beta carotene or vitamin A
when considering eye health.
Although both of these are crucial for eye health, there are
a number of additional micronutrients (nutrients that you require in lesser
amounts) that also contribute to eye protection. Learn more about these
vitamins, how they promote eye health, and which foods and beverages can help
you include them in your diet by reading about them.
Which
vitamins are essential to keeping your eye healthy?
In general, there is a strong correlation between eating a
healthy diet and preventing certain illnesses, such as diabetes, which is known
to cause eye difficulties. A balanced diet may also aid in preventing the
worsening of eye conditions, according to a study.
It's challenging to single out one vitamin as being
essential for improving eye health. According to experts, a variety of
nutrients that are regarded as advantageous on their own combine to aid in
protecting your eyes. The following list of vitamins has been demonstrated to
be useful in enhancing eye health:
1. Vitamin
A
The retina uses particular pigments that are produced by
this vitamin to enable vision. Moreover, it aids in protecting and preserving
the cornea, which is the transparent front section of the eye.
2.
Beta-carotene
This color belongs to the family of substances known as
carotenoids, which is well recognized for providing carrots (and other fruits
and vegetables) with their distinctive orange hue. The formation of vitamin A
depends most heavily on beta-carotene out of all the carotenoids.
The AREDS experiment provides the clearest proof pointing
out the advantages of this antioxidant. One component of the supplement, beta
carotene, reduced the risk of severe age-related eye disease (AMD) by 25%. A
person's central vision is impacted by AMD.
Yet, studies have indicated that high levels of beta-carotene increase the risk of lung cancer among smokers. It is important to see
a healthcare professional before taking a beta carotene supplement if you
already smoke. They can advise substitutes like lutein and zeaxanthin or assist
you in determining whether it is safe for you. There is more information on
these below.
3.
zeaxanthin and lutein
The above pigments are also carotenoid pigments.
These substances were included in the formulation and beta
carotene was eliminated in the AREDS2 study, a follow-up to the AREDS
experiment. Also, this mixture reduced the likelihood that mild macular
degeneration would progress to severe levels. They might also protect against
oxidative stress and blue light damage.
Zeaxanthin & lutein's long-term effects were
investigated in a 2022 study. Several substances were discovered to offer
protection against late-stage AMD. They don't carry the same danger of lung
cancer as beta carotene, according to the data, and may even be more helpful.
4. The
vitamin C
This vitamin is crucial for lowering oxidative stress in the
eyes, in addition to its other functions in the body. Your eyes are more
vulnerable to injury because oxygen is broken down into free radicals there
more quickly. The synthesis of collagen requires vitamin C, which is why your
eyes contain a variety of collagen types. The AREDS formulation included
vitamin C among its components.
5. Vitamin E
Antioxidants that can dissolve in or combine with other fat
cells make up this vitamin. Important fatty acids in the retina are shielded
from free radical oxidation. Observational studies have suggested that vitamin
E may help to reduce the risk of aging-related cataracts. Nevertheless, a
sizable randomized controlled trial, which is the best kind of study to
determine if a certain course of action leads to a given result, found no
appreciable difference in cataract risk with vitamin E administration.
6. Zinc
By lowering oxidative stress, removing free radicals from
the eye, and protecting the retina, this mineral supports. In the AREDS
experiment, zinc also assisted in reducing the risk of developing severe AMD.
7. The
omega-3 fatty acids
These nutrients are crucial for shielding the retina against
oxidative damage, aging, inflammation, and even outside influences like light.
Omega-3 fatty acids may aid in preventing the hardening and clogging of blood
vessels in the eye, similar to its advantages for heart health.
Are
supplements necessary for you to take?
Getting vitamins that are good for your eyes should ideally
be done through your diet. Since the FDA does not regulate supplements, it is
impossible to know for sure what ingredients they contain. Also, when you pick
food over pills, you also obtain the additional nutrients the food contains,
such as fiber and protein.
But National Eye Institute does point out that the
supplement formulations utilized in the AREDS2 trial did contain higher doses
of antioxidants and zinc than what can be obtained from a person's diet alone.
However, keep in mind that the trial indicated that the supplements were only
beneficial for those with intermediate or late AMD. If you think supplementing
would be beneficial for you, it's best to talk to your doctor about it.
The
conclusion
A number of nutrients, including vitamin A, carotenoids, and
omega-3 fatty acids, are directly or indirectly related to eye health. Eating a
range of nutrient-rich whole foods, particularly leafy greens, is the greatest
way to receive the vitamins you need to support healthy eyes. For advice on
what to eat and how to prepare it to support your health, consult a healthcare
professional or dietitian.
Remember that a variety of other factors, including age and
genetics, can also have an impact on your eye health. Hence, it's crucial that
you continue to visit an eye doctor on a regular basis. They can make
absolutely sure your eyes are in good shape.
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