Discover Vitamins And Supplements For Eye Health (4 min.)

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Nutrition certainly plays a factor in maintaining proper eye health. Through diet and supplementation, a combination of vitamins and minerals may be key to meeting your eyes’ specific nutrient needs and supporting eye health as we age†.

Vitamin C for Protection Against Free Radical Damage†

Age-related macular degeneration (AMD) is an irreversible condition that typically affects individuals over 60 and causes deterioration of the macula, the central part of the retina. Vitamin C is a powerful antioxidant that protects the eyes against damaging free radicals and reduces the risk of this condition progressing by 25 percent†. It is also necessary for the production of the protein collagen, which provides structure to the eye’s cornea and sclera†.

Vitamin C also helps lower one’s risk of developing cataracts, another primary cause of vision loss characterized by blurry, cloudy vision†. One observational study showed a significant 75% reduction in the risk of developing cataracts with daily vitamin C supplementation of more than 490 mg, compared with those who took 125 mg or less†.

Foods high in vitamin C, such as citrus and tropical fruits, bell peppers, broccoli, and kale, are beneficial additions to a daily vitamin C supplement to help support overall eye health†.

Vitamin E to Help Reduce Imbalance of Free Radicals and Antioxidants†

Like vitamin C, vitamin E is another powerful antioxidant that protects cells in your body, including your eyes, from harmful, unstable molecules of free radicals†. With many eye health conditions and diseases associated directly with oxidative stress, which is an imbalance between antioxidants and free radicals in the body, supplementation of these antioxidants plays a role in supporting cellular health in the eyes†.

Studies have found that people with higher dietary intakes of vitamin E (20 mg, or 30 IU) a day lower their risk of developing AMD by 20 percent compared to those with lower vitamin E intake†. A diet rich in vitamin E, including foods such as salmon, avocado, and leafy green vegetables, is recommended to maintain adequate eye health and vision.

Supplements for Eye Health in Cooper Complete
VITAMIN INGREDIENT	EYE HEALTH	ORIGINAL MULTIVITAMIN	BASIC ONE MULTIVITAMIN	NATURAL VITAMIN C
Vitamin C	350 mg	500 mg	150 mg	850 mg
Vitamin E	134 mg	134 mg	134 mg
Zinc	25 mg	15 mg	15 mg
Copper	2 mg	2 mg
Bilberry	100 mg
Lutein (as FloraGlo®)	10 mg	6 mg
Meso Zeaxanthin	10 mg
Zeaxanthin	2 mg	0.4 mg

A Cautionary Word About Zinc

An essential mineral, zinc also supports healthy immune function and overall health†. Research suggests that zinc, when combined with other antioxidants, can help slow the progression of Age-Related Macular Degeneration (AMD), the leading cause of blindness in older Americans in the United States†. Because of this, any list of beneficial supplements for eye health will likely include zinc. However, too much of a good thing can be harmful. Chronic over-supplementation with zinc can lead to copper deficiency, as high levels of zinc decrease the body’s ability to absorb and use copper. If you are taking Cooper Complete Eye Health and a Cooper Complete multivitamin, do not add additional standalone Zinc supplements of any kind to your supplement regimen.

Lutein, Zeaxanthin & Meso Zeaxanthin Help Filter Excess Blue Light and Support Visual Comfort†

Lutein and zeaxanthin are members of the carotenoid family and play essential roles in the body’s visual system and overall eye health†. They are studied for their role in supporting macular pigment density and visual performance†.

The body’s highest concentration of lutein is in the retina’s macular region. The macula is a small, yellow area near the center of the eye that is sensitive tissue vulnerable to sun damage. Lutein can help protect eye health by filtering harmful excess blue and ultraviolet light, acting as an internal pair of sunglasses†. Lutein also helps protect the macula from excessive light†.

Individuals interested in supporting eye health may consider adding Cooper Complete Eye Health to their supplement regimen†.

In addition, lutein also protects the eye’s lens from light damage†.

Taking as little as 10 mg of lutein and zeaxanthin daily can yield significant benefits. Including lots of fruits and vegetables in your daily diet can naturally increase these amounts. Consuming five to nine servings of fruits and vegetables is recommended for optimal health. Dark, leafy vegetables such as spinach, kale, and collard greens are particularly high in these carotenoids, which are conducive to good eye health.

A stereoisomer of zeaxanthin, meso-zeaxanthin, is a carotenoid that is found in high concentration in the center of the retina in the macula. It’s believed that meso-zeaxanthin is synthesized in the retina from lutein. These three nutrients have been studied and found to increase macular pigmentation when taken long-term†.

Diet for Age-Related Macular Degeneration Prevention focuses on Fish and Greens

Researchers didn’t find a clear link between fish consumption and AMD risk. However, they did find a connection between diet and the odds of advanced AMD. Subjects with advanced AMD were significantly less likely to consume fish or shellfish rich in omega-3 fatty acids. Study participants who reported eating one or more servings of fatty fish each week were 60 percent less likely to have advanced AMD than those who averaged less than a serving a week†.

Omega-3-rich seafood choices include cold-water fish like salmon, mackerel, anchovies, and sardines. There are also good levels of omega-3 fatty acids in halibut, pollock, shrimp, trout, and tuna (including canned or packaged tuna). Unfortunately, tilapia and catfish, ubiquitous on seafood menus, have very low levels of omega-3 fatty acids. If you don’t eat seafood two or more times per week, consider taking omega-3 supplements to get these essential fatty acids†.

Another essential dietary component for eye health is dark leafy greens, such as spinach, kale, and collard greens. The MIND Diet (Mediterranean Dash Intervention for Neurodegenerative Delay) recommends daily leafy green salads. Vary the salad’s ingredients by adding a variety of leafy lettuces and herbs, along with spinach, kale, and cabbage. This MIND Diet Recap outlines the 10 brain-healthy foods to incorporate into your diet and five unhealthy foods to limit for brain health.

See For Yourself! 

Cooper Complete Eye Health is designed to support ocular health and nutritional needs†. Our scientific advisory team developed Eye Health under the assumption that adults would take the product with a Cooper Complete multivitamin. Talk with your physician or health care provider before starting this, or any other, vitamin or supplement.

(Bonus: See our related reading, Best Supplements for Dry Eyes.)

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About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.

Cooper Complete February 19, 2021