Age-related macular degeneration (AMD) is a common cause of vision loss in people over 50, especially here in the UK. It affects your macula, the part of the eye that helps you see straight ahead and pick out detail.
There’s no cure, but some nutrients might help slow down how quickly the condition develops. If you’re trying to protect your eyesight for the long term, it’s worth knowing what to look out for. Keep reading to discover which ingredients may support your vision and their benefits.
Why Nutrition Matters for Eye Health
What you eat does more than keep you going, as it might also help protect your eyes. Over time, your retina and macula can be damaged by light, inflammation, and stress. Certain nutrients may help reduce that damage and support healthier tissues.
That’s why supplements like Eyesight Plus are growing in popularity. Many now follow research-backed formulas such as AREDS2, which explored how specific vitamins and minerals might help slow AMD progression.
Lutein and Zeaxanthin
Your macula naturally contains Lutein and Zeaxanthin, antioxidants that play an important role in filtering harmful light. They also help protect against damage caused by everyday exposure to screens, sunlight, and pollution. You’ll find these two ingredients in greens like spinach and kale, but if you’re not getting enough through food, a supplement might help.
Your body can’t make these nutrients on its own, so topping up through your diet or supplement routine can make a real difference.
Zinc and Copper
Zinc helps move vitamin A to the retina, supporting vision in dim light and maintaining its structure. However, too much zinc can cause issues, so it’s often paired with copper to keep levels balanced. AREDS2 supplements use specific amounts shown to be safe. If you’re taking other supplements, check with your doctor to avoid overdoing it.
Vitamins C and E
Vitamins C and E are antioxidants that may help reduce damage to your eye cells. Over time, oxidative stress builds up in the retina, and these vitamins work to neutralise it. Vitamin C is also found in the eye’s fluids, so having enough in your system might help keep things balanced.
You’ll find these in a lot of foods, including citrus fruits, nuts, and seeds, but not always in the amounts studied for eye health.
Omega-3 Fatty Acids
Omega-3s, especially DHA, are found in the retina and help keep cells flexible and healthy. While they weren’t included in the final AREDS2 formula, there’s growing interest in how they may support eye comfort and reduce inflammation. Fatty fish like mackerel, sardines, and salmon are rich sources.
Although more research is still needed around omega-3s and AMD specifically, they’re still worth considering as part of your diet.
What This Means For You
Taking care of your eyes isn’t just about glasses or eye tests. What you eat and whether you’re getting the right nutrients can also make a difference over time. Some ingredients, like those in the AREDS2 formula, might help slow down AMD progression.
However, always check with your optician or GP before adding anything new to your routine. What works for one person might not be right for someone else, especially if you’re already taking medication.