Not long ago, a patient came in asking if it was true that carrots really improve your eyesight. They had started taking a multivitamin and wanted to know if it would help their vision too. It’s a great question—and one we get often. The truth is, nutrition plays a powerful role in supporting eye health, and certain vitamins and minerals are especially important for keeping your eyes strong and seeing clearly.
During National Nutrition Month, we’re highlighting the link between what you eat (and supplement) and how well your eyes function. If you're wondering whether eye health supplements are worth it or which nutrients you should focus on, here's a clear and easy guide from the team at Artisan Optics in Boise.
How Nutrition Impacts Your Eyes
Just like the rest of your body, your eyes rely on a steady supply of vitamins, minerals, and antioxidants to function at their best. Think of these nutrients like fuel and maintenance supplies—without them, your vision may wear down faster, especially as you age or face added stress from screen time, UV exposure, or medical conditions like diabetes.
While a balanced diet is the best foundation, supplements can help fill in the gaps when needed.
Key Nutrients That Support Eye Health
Let’s break down some of the most important nutrients for your eyes—and what they actually do:
1. Vitamin A
You’ve probably heard that carrots are good for your eyes. That’s because they contain beta-carotene, which your body converts into vitamin A. This vitamin helps maintain a healthy cornea (the front surface of the eye) and supports night vision.
Found in: Carrots, sweet potatoes, spinach, and cantaloupe
2. Vitamin C
Vitamin C is a powerful antioxidant that helps protect the eyes from damage caused by free radicals. It’s also important for maintaining healthy blood vessels in the eyes and may help reduce the risk of cataracts.
Found in: Citrus fruits, bell peppers, strawberries, and broccoli
3. Vitamin E
Another antioxidant, vitamin E helps protect your eyes’ cells from damage. It’s especially helpful in slowing the progression of age-related macular degeneration (AMD).
Found in: Nuts, seeds, and vegetable oils
4. Zinc
Zinc acts like a “helper” mineral—it brings vitamin A from the liver to the retina to produce melanin, a protective pigment. It’s key for night vision and overall eye function.
Found in: Meat, shellfish, legumes, and whole grains
5. Lutein & Zeaxanthin
These are carotenoids found in the retina that help filter harmful blue light and support macular health. They’re especially important if you spend lots of time on digital devices or want to protect against AMD.
Found in: Kale, spinach, corn, and eggs
6. Omega-3 Fatty Acids
Omega-3s help keep your eyes lubricated and reduce dry eye symptoms. They also support the health of the retina and may protect against age-related vision decline.
Found in: Salmon, mackerel, flaxseeds, and walnuts
Can Supplements Help Support Eye Health?
Supplements can be beneficial, especially if:
- You don’t regularly get these nutrients through your diet
- You’re at higher risk for AMD, cataracts, or dry eye
- Your doctor recommends a targeted supplement based on your eye health
In fact, the AREDS2 formula, developed through major clinical research, has shown promising results in slowing the progression of AMD. It contains a specific blend of vitamin C, vitamin E, zinc, copper, lutein, and zeaxanthin—but it’s important to consult your eye doctor before starting any supplement.
Think of supplements like a seatbelt—not a replacement for safe driving (a healthy diet), but an added layer of protection.
Tips for Protecting Your Vision Through Nutrition
- Eat the rainbow: The more colorful your plate, the more nutrients you’re likely getting.
- Stay hydrated: Water is essential for tear production and reducing dry eye.
- Limit processed foods and sugar, which can increase inflammation and harm overall eye health.
- Talk to your optometrist: If you’re considering supplements, we’ll help you choose the right ones based on your personal eye health.
Let’s Keep Your Eyes Healthy—at Artisan Optics
Your diet can help protect your eyes today and in the years to come. Whether you’re interested in nutrition, experiencing vision changes, or just due for an eye exam, we’re here to help.
Book an appointment at Artisan Optics in Boise and let’s talk about your vision and how to keep it strong—nutritionally and medically.