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Leesduur: 7 min
Do you spend a lot of time in front of a screen? Then you've probably noticed your eyes feeling dry or tired.
No wonder: Our eyes are put under a lot of strain these days with all those hours spent staring at screens. But excessive sun or dry air from air conditioning can also contribute to eye irritation and fatigue.
Fortunately, you can also give your eyes some support from within, for example, with the right nutrition. Certain vitamins and minerals contribute to maintaining normal vision.
In this article you can read which vitamins your eyes need most and where you can find them.
The most important vitamins for eyes are A, C and E with zinc; in addition, lutein and zeaxanthin support the macula.
Choose liver, leafy greens, and oily fish or algae oil; 250 mg DHA per day supports vision.
Lifestyle tips: UV protection, 20-20-20 screen breaks, sleep, no smoking, stress reduction; eye supplements are a complement, not a replacement; use retinol with caution during pregnancy.
These are the most relevant vitamins and minerals for your eyes:
Vitamin A is one of the best-known vitamins for your eyes. It contributes to the maintenance of normal vision.
In your retina it helps to form rhodopsin , a substance that supports your eyes in changing light conditions (such as from light to dim). (1)
In addition, vitamin A helps keep your mucous membranes healthy , which are also found in and around your eyes.
Vitamin A can be found, for example, in:
Are you pregnant or planning to have children? Be careful with liver and high retinol intake. If in doubt, consult your doctor or dietitian.
Zinc helps vitamin A function in the retina , where it's needed to convert light into images. A lack of zinc makes this function less efficient.
This mineral also occurs naturally in several parts of our eye such as the retina and in the retinal pigment epithelium (RPE), a pigment layer in the retina , and contributes to the protection of cells from oxidative stress.
Good sources of zinc include:
Vitamin C helps protect cells from oxidative stress (i.e., helps fight free radicals). It's a powerful antioxidant that's highly water-soluble.
It occurs in relatively high concentrations in and around the eye, including in the lens and the fluids of our eye .
These parts of the eye are exposed to a lot of light and oxygen every day, which creates small amounts of free radicals. These are reactive particles that can damage cells.
Vitamin C therefore contributes to the protection of cells against oxidative stress in eye tissue.
Did you know that vitamin C works with other antioxidants, like vitamin E? It helps reactivate them after they've completed their protective work. This way, they reinforce each other's effects. (3)(4)
Therefore, regularly eat foods rich in this vitamin, such as:
Like vitamin C, vitamin E contributes to the protection of cells from oxidative stress.
Vitamin E is a fat-soluble antioxidant and works primarily in the fatty areas of the eye , such as the retina . There, it helps protect the fats in eye cells from damage by light and oxygen.
This is especially important in the retina, because there are many polyunsaturated fatty acids there that can oxidize more quickly.
You get vitamin E if you regularly eat foods such as:
Lutein and zeaxanthin are plant carotenoids , pigments found mainly in green and yellow vegetables such as spinach, kale and corn.
In our eyes, these substances accumulate in the macula . This is the small area of the retina that allows us to see clearly. There, they form part of the natural pigment that gives this area its characteristic yellow hue.
Researchers are investigating, among other things, how lutein and zeaxanthin absorb light and how they contribute to the density and composition of that macular pigment . They want to better understand why this particular area of the eye attracts these substances.
Although the science on this is still developing, these studies beautifully demonstrate how subtly nutrition and eye function are intertwined.(5)(6)
Where can you find lutein and zeaxanthin?
Your eyes are made up partly of fatty acids, especially in the retina, the part at the back of your eye that captures light. DHA (an omega-3 fatty acid) is naturally abundant in the retina. (7)
Your body only produces DHA in small amounts. Therefore, it's good to regularly eat foods rich in it, such as oily fish (salmon, herring, mackerel) or algae oil as a plant source.
With a daily intake of at least 250 mg DHA, this fatty acid contributes to the maintenance of normal vision.
Your eyes benefit from foods rich in:
A varied diet with plenty of vegetables, fruit, nuts, and occasional oily fish provides these nutrients naturally. This way, you give your body, and therefore your eyes, exactly what it needs to continue functioning properly. (8)(9)
Good nutrition is important, but not the only thing.
You can also help your eyes by consciously managing your lifestyle. A few simple habits can make a difference:
A varied and colorful diet provides your body with the building blocks it needs, from beta-carotene in orange vegetables to lutein in dark green leafy vegetables.
However, it's not always possible to get everything you need from food. Think of periods of stress, times when you eat less fruit and vegetables, or when your needs are higher (for example, during pregnancy).
In such situations, a supplement with vitamin A, zinc, vitamin C, vitamin E and natural carotenoids such as lutein and zeaxanthin can be a practical addition.
Good to know : Think of supplements as an extra boost on top of a healthy foundation. They don't replace a healthy diet, rest, and balance. And be careful with retinol (vitamin A) if you're pregnant or planning to become pregnant. If in doubt, consult your doctor or dietitian. (10)
Want to make it easy to support your daily intake? Then a balanced multivitamin (such as Multipremium) can be a practical addition to a healthy lifestyle.
Use according to label and combine with a varied diet.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
