Supplements for the eyes: benefits, supplements, choosing
Eye supplements are most often useful for people who work at a screen, when the eyes get tired, or in older age.
In this article you will learn which substances contribute to the maintenance of normal vision, what large studies show, and when eye supplements should be chosen by a doctor.
In brief. Vitamin A, vitamin B2, zinc and DHA (an omega-3 fatty acid) contribute to the maintenance of normal vision.1 Lutein and zeaxanthin have no authorised EU claims, but they have been studied in people with macular degeneration.2 In such cases, supplements should be chosen by an eye doctor. For screen fatigue, breaks and blinking matter most, not supplements.
Which substances contribute to the maintenance of normal vision?
| Substance | What the sources show | What this means for you |
|---|---|---|
| Vitamin A | Contributes to the maintenance of normal vision.1 | Obtained from liver, eggs and dairy products, while beta-carotene comes from carrots. The upper limit is 3,000 µg per day.5 |
| Vitamin B2 (riboflavin) | Contributes to the maintenance of normal vision.1 | Often found in B-vitamin complexes. |
| Zinc | Contributes to the maintenance of normal vision.1 | The upper limit for adults is 25 mg per day.5 |
| DHA (docosahexaenoic acid) | Contributes to the maintenance of normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.1 | DHA is plentiful in oily fish, such as salmon or mackerel, and in fish oils. |
| Lutein, zeaxanthin, bilberries | There are no authorised EU claims.1 | Study data are presented below. |
What do studies on lutein and zeaxanthin show?
Lutein and zeaxanthin are yellow plant pigments. They are found in spinach, kale, egg yolk and the retina of the eye.
Example. The largest study involved 4,203 people with macular degeneration, an age-related disease of the retina. When 10 mg of lutein and 2 mg of zeaxanthin were added to a mixture of vitamins and minerals, progression of the disease to an advanced form was reduced by about 10%, but in the main analysis this difference was not statistically significant.2 Lutein and zeaxanthin replaced beta-carotene because in former smokers beta-carotene roughly doubled the risk of lung cancer.2
These results apply to people who have already been diagnosed with the disease. In addition, the study mixture contained 80 mg of zinc – much more than the EU upper limit.2,5 For this reason, such supplements should be chosen by an eye doctor.
Does omega-3 help with dry eyes?
In a study of more than 500 people with moderate to severe dry eye, 3,000 mg of omega-3 fatty acids per day for 12 months did not help more than a placebo containing olive oil.3
This does not mean that omega-3 is not beneficial. DHA contributes to the maintenance of normal vision.1 However, for dry eyes it is worth first discussing moisturising eye drops with a pharmacist or doctor.
Do supplements help with screen fatigue?
Screen fatigue most often arises because we blink less when looking at a screen and look at one distance for a long time.
Example. Every 20 minutes, look at an object about 6 metres away for 20 seconds. Keep the screen slightly below eye level and remember to blink consciously.
Who should be careful?
- Pregnant women – high doses of vitamin A (retinol) are dangerous for the foetus, so choose supplements containing vitamin A only after consulting a doctor.5
- Smokers and people who have recently quit – avoid supplements containing beta-carotene.2
- People taking several supplements – add up the amount of vitamin A and zinc from all products.
- People taking blood-thinning medicines – discuss omega-3 supplements with a doctor.
When to see a doctor urgently. A sudden deterioration in vision, distorted straight lines, a spot in the centre of vision, flashes of light or "floaters" in the eye, eye pain or severe redness are reasons to contact an eye doctor immediately or call 112. Supplements do not resolve these symptoms. A supplement is not a substitute for a varied diet.4
Selected eye supplements
Commercial information. The products listed here are available in our shop. This is not a ranking of effectiveness. Before buying, check the composition and instructions for use on the product page.
Lutein, 10mg - 60 softgels - NOW Foods
Lutein from marigold flower extract, 10 mg per capsule. Take with food containing fat, as lutein is fat-soluble.6
Lutein & Zeaxanthin - 60 softgels - NOW Foods
Each capsule contains 25 mg of lutein and 5 mg of zeaxanthin. These are higher doses than in the study mentioned above (10 mg and 2 mg).7,2
Lutein & Bilberry - N120 - Swanson
Each capsule contains 6 mg of lutein and 20 mg of bilberry extract. Take 1 capsule per day with food. Contains soy lecithin.8
DHA-500, 500 DHA / 250 EPA - 90 softgels - NOW Foods
Fish oil concentrate: 500 mg of DHA and 250 mg of EPA per capsule. One capsule provides more than the 250 mg of DHA needed for the maintenance of normal vision.9,1
Frequently asked questions
Do bilberries improve vision?
There is no confirmed evidence.1 Bilberries are a healthy food, but they will not replace vision correction.
Can eye supplements replace glasses?
No. Short-sightedness, long-sightedness or astigmatism are features of the shape of the eye that supplements do not change. Have your vision checked regularly by an eye doctor or optometrist.
How long should lutein be taken?
In the study mentioned above, the supplements were taken for about 5 years.2 If you have an eye disease, discuss the duration with your eye doctor.
Scientific references
- Komisijos reglamentas (ES) Nr. 432/2012, kuriuo nustatomas leidžiamų teiginių apie maisto produktų sveikatingumą sąrašas (konsoliduota redakcija). EUR-Lex
- Age-Related Eye Disease Study 2 Research Group. Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the AREDS2 randomized clinical trial. JAMA. 2013;309(19):2005–2015. doi:10.1001/jama.2013.4997
- Dry Eye Assessment and Management Study Research Group. n−3 fatty acid supplementation for the treatment of dry eye disease. N Engl J Med. 2018;378(18):1681–1690. doi:10.1056/NEJMoa1709691
- Direktyva 2002/46/EB dėl valstybių narių įstatymų, susijusių su maisto papildais, suderinimo. EUR-Lex
- EFSA, Scientific Committee on Food. Tolerable Upper Intake Levels for Vitamins and Minerals. 2006. efsa.europa.eu
- NOW Foods. Lutein, 10 mg, 60 capsules. Product label.
- NOW Foods. Lutein & Zeaxanthin, 60 capsules. Product label.
- Swanson. Lutein & Bilberry, 120 capsules. Product label.
- NOW Foods. DHA-500, 90 capsules. Product label.
Disclaimer. This article is for information purposes only and does not replace consultation with a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and are not a substitute for a varied diet and a healthy lifestyle. If you have an eye disease, consult an eye doctor before taking supplements.
