Do Eye Health Supplements Really Work to Support Our Vision?

Health supplements may be a modern invention, but they originate from practices dating back thousands of years with the likes of the Ancient Egyptian, Greek, Chinese, Indian, and Arabic herbalists. Today, dietary supplements are marketed to consumers to improve their intake of vitamins and minerals that we usually consume in our diet. Such products are believed by many to improve various aspects of their health, including their vision and eye health. But do they really work?

Supplements such as multivitamins now make up a multi-billion-dollar global industry. Just a few minutes of browsing the shelves at a local health store can be enough to convince you that these products are essential for a healthy lifestyle. The fact is that they are convenient and well-branded. But with an often high price tag, you want to know that you’re getting what you pay for.

Let’s take a closer look at some supplements that some claim are good for our vision.

Health Supplements for Your Vision

Eye health supplements, usually in either capsule or tablet form, are designed to support eye function and health. They may contain a range of eye-healthy nutrients, including:

Lutein: A carotenoid, a type of pigment found in some plants and animals, including the human eye. This nutrient is abundant in orange and yellow vegetables such as corn and carrots, and is known to be beneficial for eye health. Some studies suggest lutein may help protect against macular degeneration.
Zeaxanthin: Another carotenoid found naturally in the human eye, particularly the macula. Some research indicates this nutrient acts as a light filter, potentially protecting the eye from sunlight damage, a major factor in the development of macular degeneration.
Vitamin A and beta-carotene: Vitamin A and its precursor, beta-carotene, are essential for healthy vision. These nutrients are crucial for the production of the light-sensitive protein rhodopsin in the retina, which allows us to see better in low-light conditions.
Omega-3: Omega-3 fatty acids are important for various aspects of our health, including eye function. They help to maintain healthy cells within the eyes and reduce inflammation. Some studies indicate that they may help to protect against dry eyes and support macular health, but the evidence is mixed.

For these reasons, many people seek supplements of these nutrients to take alongside their normal diet. However, research into the effects of health supplements is often conflicting, and sometimes downright disappointing.

Is it worth buying health supplements?

Larry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, makes this clear: “pills are not a shortcut to better health and the prevention of chronic diseases.” To him, other recommendations that have proven health benefits are a much better way to go: “eating a healthy diet, maintaining a healthy weight, and reducing the amount of saturated fat, trans fat, sodium, and sugar you eat.”

Of course, this is sometimes easier said than done. Nonetheless, supplements of all kinds should never be seen as an alternative to a healthy, balanced diet. As their name suggests, they are designed to supplement your diet, not replace food-sourced nutrients.

If you have a condition in which you are deficient in a particular nutrient or vitamin, or, for example, you are pregnant, then certain supplements may be beneficial.

But all this begs the question: What exactly does it take to eat well and get the nutrients you need from your diet?

More Wholegrains

Wholegrains, such as whole wheat, brown rice and barley, all contain bran—the fibre-rich outer layer that protects the seed, which contains B vitamins and trace minerals. The small nutrient-rich core also contains antioxidants, vitamins B and E, and healthy fats!

Choosing wholegrain cereals, breads, and pastas can help support eye health, as well as healthy digestion. Moreover, it may lower your risk of developing certain health conditions, including heart disease, type 2 diabetes, and cancer.

Opt for healthy fats

We all know that fats can be harmful to our health – but this isn’t true of all fats. While saturated fats, such as those found in diary products and fatty meats, are proven to raise the levels of LDL cholesterol in the bloodstream and contribute to a number of diseases, other fats are essential for our health.

Healthy fats, such as unsaturated omega-3 oils, are vital in the structure of our cell membranes. What’s more, our bodies can’t make these vital fats, so they must be sourced through our diets.

Foods such as oily fish (salmon, mackerel, and tuna), walnuts, flax seeds, soy beans, and canola oil are all rich in omega-3 fatty acids. Eating a healthy amount of these foods can help protect against heart disease, stroke, cancer, and improve your eye health!

More locally-sourced, organic produce

When it comes to meat and milk, organic products have been found to contain up to 50 per cent more omega-3 fatty acids. This may be due to how animals are raised, including their diet and living conditions. Organic foods are produced under much stricter standards than conventional products. For example, only herbicides and pesticides from natural sources can be used in their production.

Moreover, organic produce is typically free from antibiotics and synthetic growth hormones that are often used by conventional growers and farmers. All this results in higher-quality produce that contains higher levels of essential nutrients that your body and eyes need to remain healthy.

If you can’t eat organic all the time, use the Dirty Dozen list to eliminate the foods with the highest pesticide residues from your daily diet.

The Bottom Line

So, now we know what nutrients our eyes need to be at their healthiest. All of these nutrients can be sourced through a healthy, balanced diet. Of course, having a helping hand from health supplements isn’t going to do you any harm. Just remember to eat well for your eyes too!

If you’d like to learn more about the eye treatments on offer at London Vision Clinic, get in touch with one of our friendly clinic coordinators or Book a Consultation today!