Your Body

Best Vitamins for Your Eye Health

Young woman gesturing a heart shape with her hands towards her eye

Keeping an eye on your health is one of the most important forms of self-care, and your peepers are no exception. That’s why we’ve put together an in-depth guide on the best vitamins for eye health.  


There are a number of different vitamins that can help, so carry on reading to discover which ones you should be incorporating into your diet.  

Why Should You Look After Your Eye Health? 


Did you know that your sight is one of your most important and complex senses? That makes it essential for us to protect it. 


Prioritising your eye health may help protect your eyes from any related diseases, such as cataracts and glaucoma.  


How Can Vitamins and Supplements Benefit Our Eyes? 


Incorporating certain vitamins and supplements into your routine may help to provide you with essential nutrients that could support the health of your eyes.  


This is vital, as studies have highlighted that your eye health can start to deteriorate due to ageing and oxidative stress. However, some specific supplements may be able to help provide some protection against oxidative stress, which could help preserve the health of your eyes. 


What Vitamins Are Good for Eyes? 


Now you know the importance of your eye health and how supplementation can provide many benefits, here are a list of some vitamins that you should include in your routine.  


1. Vitamin A 


Vitamin A is essential for maintaining the cornea and retina.  


Additionally, vitamin A activates rhodopsin, a protein responsible for light absorption and allowing us to see at night. Without enough vitamin A, rhodopsin cannot form properly, leading to a condition called ‘night blindness.’ 


Introducing food sources rich in vitamin A, such as carrots and sweet potatoes or a supplement like our Vitamin Code Women and Vitamin Code Men Capsules may be able to help maintain your vision in low-light conditions.  



2. Vitamin E 


Vitamin E is an antioxidant that may help to prevent or delay chronic diseases that are associated with oxidative stress, which occurs when there aren’t enough antioxidants to neutralise free radicals within the body.  


When this happens, free radical damage may take place, causing a number of health issues and is thought to be linked to the onset of cataracts 


In order to help protect your eyes from oxidative stress, it’s important to incorporate vitamin E-rich foods into your diet, such as mangoes, kiwis or blackberries. 


3. Vitamin C 


Much like vitamin E, vitamin C is a potent antioxidant that could also limit oxidative stress. 


Additionally, it can aid in the formation of the collagen that is needed to provide structure to your cornea and sclera.  


To help boost your vitamin C intake, try incorporating foods such as kale, tomatoes and oranges into your diet. Alternatively, check out our Vitamin Code Raw Vitamin C for a convenient way to support your vitamin C levels.  



4. B Vitamins  


The B vitamins are a group of eight essential vitamins that contribute to your health.  


Within this group, vitamins B1, B2 (riboflavin), B6 (pyridoxine) and B9 (folic acid) play integral roles in supporting ocular function. 


If you struggle with dry eyes, a small study found that B1 may help to reduce some of the symptoms of dry eyes. This is because vitamin B1 and mecobalamin (B12) could work to partially restore the corneal nerve layer, which, as a result, may reduce burning and sensitivity to light. 


Vitamin B2 is thought to assist with the maintenance of cornea and lens health by helping to prevent cataracts, whilst also being a powerful antioxidant that may help to protect against oxidative stress.  What’s more, when combined with vitamin E, it may also help with night blindness and sensitivity to light. 


Vitamin B12 deficiency can often cause raised homocysteine levels (an amino acid that occurs when you may have a vitamin deficiency), which could be linked to the development of age-related macular degeneration (AMD). 


Our Vitamin Code Raw B-Complex would make the perfect addition to your everyday routine. Packed with the entire vitamin B complex, simply take two capsules daily to support eye health.



5. Omega-3  


There have been a small number of studies looking at the potential eye health benefits of omega-3.  


One study found that people who were in a high-risk category for developing age-related macular degeneration (AMD) and reported eating the most omega-3 fatty acids had a 30% lower risk of developing AMD over a 12-year period, showing the potential to decrease the risk of developing AMD. 


At Garden of Life, we stock a wide range of omega-3 supplements to support your omega-3 levels. 


To discover more ways to prioritise your health and wellbeing, check out our blog 

Garden of Life

Garden of Life

Writer and expert