Eye Health

When we take a holistic view of health from the perspective of nutrition, much of the focus zooms in on the benefits of weight and energy. But nutrients act in more ways than meets the eye, quite literally.

Eye health is particularly important as we age, reducing the risk of age-related macular degeneration, a disease that causes our vision to blur due to damage and degradation of the macula, the middle section of the eye. Various factors can contribute to this, such as unhealthy lifestyles, smoking and a poor diet, and a main class of nutrients can help reduce the risk of developing this and keep our vision strong and healthy as we age. These are known as antioxidants! 

The power of antioxidants

As we age, our bodies are constantly at work—producing energy, repairing tissues, and clearing waste. These natural processes, along with lifestyle factors such as poor diet, smoking, and pollution, can increase the production of unstable molecules known as free radicals. When free radicals build up faster than the body can manage, they create oxidative stress. 

Over time, this stress damages healthy cells, including those in the eyes. The retina, responsible for sharp central vision, is particularly vulnerable. This ongoing damage accelerates eye aging and can lead to the loss of functional vision later in life. 

Zinc and Vitamin C 

This is where antioxidants come in. Antioxidants are molecules that “scavenge” free radicals, neutralizing them before they can cause harm. Your body produces some of its own antioxidants (enzymatic antioxidants) that work constantly in the background, acting like an internal clean-up crew. These enzymes quietly protect against the everyday chemical by-products of metabolism.

However, the antioxidants we often talk about in nutrition are the non-enzymatic antioxidants—nutrients like Vitamin C, Vitamin E and Zinc. These antioxidants are more potent and powerful, and our bodies cannot produce them, making it essential to get enough within our diet or through supplementation. 

Both zinc and vitamin C play an important role in protecting sensitive tissues such as the retina. For example, Vitamin C reduces oxidative stress in the eye while supporting other antioxidants, and zinc contributes to normal vision by helping Vitamin A function properly. Together, these nutrients provide an extra layer of defense to help preserve vision as we age.

It's not just antioxidants: Omega-3s' role in eye health

Omega-3, specifically DHA, is a structural fat that makes up a large part of the retina’s photoreceptor cells—the very cells that capture light and allow you to see clearly. Without enough DHA, these cells lose flexibility and efficiency, making it harder for them to process visual signals.

Omega-3 also plays a protective role against two of the biggest threats in AMD: inflammation and abnormal blood vessel growth in the macula. Inflammation, left unchecked, accelerates damage to retinal cells, while fragile new blood vessels can bleed or scar, leading to rapid vision loss. Omega-3s counter this by reducing inflammatory pathways, stabilizing blood vessels, and helping retinal cells resist oxidative stress and protein misfolding that contribute to degeneration.

Eye health over time

Decades of research, including large trials and multiple systematic reviews and meta-analyses, point to a clear message: nutritional support can slow age-related decline in the macula and help protect central vision. 

Antioxidant combinations AREDS + AREDS 2 

A landmark clinical trial named the AREDS trial has led to the formation of an ‘antioxidant’ package that helps slow the progression of AMD. The original package contained both Zinc and Vitamin C. Results for this were positive, showing protective effects of eye health in older populations suffering from AMD. 

Importantly, research has evolved over time. The original AREDS trial focused on antioxidant vitamins and zinc, but the follow-up AREDS2 study refined the formula by adding the omega-3 fatty acids EPA and DHA. This change reflected the growing evidence that omega-3s are not just supportive but central to long-term retinal health. 

The ARED2 supplement packages containing the powerful antioxidants vitamin C, zinc and omega-3 fatty acids are prescribed to early- to- mid-stage sufferers of AMD to slow the progression and reduce decline. 

It's about prevention, not reaction

The science is clear: Nutrition matters for long-term vision. Antioxidants like vitamin C and zinc defend the retina against oxidative stress, while omega-3s nourish its structure and keep inflammation in check. Together, they form a protective shield that slows age-related decline and helps preserve central vision well into later life.

The best strategy combines supplements with a diet rich in leafy greens, fruits, and oily fish—features of the Mediterranean diet, which research has consistently linked with a lower risk of AMD. Over time, these choices provide more than protection; they help safeguard independence, clarity, and quality of life. Introducing the right amount of nutrients into your diet as we age can have protective effects that may have gone unseen. Protect your vision by prioritizing nutrition and ensuring you can see all the moments life has to offer. 

References

National Eye Institute. (2021, June 22). AREDS 2 supplements for age-related macular degeneration (AMD). U.S. National Institutes of Health. https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/age-related-macular-degeneration/nutritional-supplements-age-related-macular-degenerationhttps://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/age-related-macular-degeneration/nutritional-supplements-age-related-macular-degeneration

National Eye Institute. (2024, December 3). Age-Related Eye Disease Studies (AREDS/AREDS2): About AREDS and AREDS2. U.S. National Institutes of Health. https://www.nei.nih.gov/research/clinical-trials/age-related-eye-disease-studies-aredsareds2/about-areds-and-areds2

Koçyiğit, E., Gövez, N. E., Arslan, S., & Ağagündüz, D. (2025). A narrative review on dietary components and patterns and age-related macular degeneration.Nutrition Research Reviews,38(1), 143–170. https://www.cambridge.org/core/journals/nutrition-research-reviews/article/narrative-review-on-dietary-components-and-patterns-and-agerelated-macular-degeneration/671E2454D2BF6874A422939311D6F044

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