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)
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Try Huel →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.