Best Supplements for Eye Health
Protecting vision requires antioxidant defence against blue light and UV, adequate blood flow to the retina, and structural support for the macula and lens.
Top 5 Recommended Supplements
Lutein + Zeaxanthin
20mg + 4mgMacular pigments that filter blue light and protect photoreceptors. The AREDS2 study showed significant macular degeneration risk reduction
Buy on Amazon →Astaxanthin
12mgCrosses the blood-retinal barrier. Reduces eye fatigue, improves accommodation, and protects against UV damage
Buy on Amazon →Omega-3 DHA
1-2gDHA is the primary structural fatty acid in the retina. Supports retinal cell membrane fluidity and function
Buy on Amazon →Bilberry Extract
300mgAnthocyanins support night vision, retinal blood flow, and protection against oxidative damage
Buy on Amazon →Zinc
15mgHigh concentrations in the retina and choroid. Essential for vitamin A metabolism and visual cycle function
Buy on Amazon →Sample Daily Stack
Morning: Lutein (20mg) + Zeaxanthin (4mg) + Astaxanthin (12mg) with fat-containing breakfast
With meals: Omega-3 DHA (2g) + Zinc (15mg)
Afternoon: Bilberry (300mg)
Lifestyle Tips
Follow the 20-20-20 rule: every 20 min, look 20 feet away for 20 seconds
Wear UV-protective sunglasses outdoors
Use blue light filtering on screens after sunset
Get annual eye exams, especially after 40
Eat colourful vegetables — orange/yellow (beta-carotene) and dark green (lutein)
Recommended
This information is for educational purposes only and does not constitute medical advice. Supplement recommendations are based on published research but individual needs vary. Always consult a qualified healthcare professional before starting any supplement regimen. Amazon links are affiliate links.