Guide to Choosing Nutritional Supplements for Vision
By Shereen Jegtvig, Certified Nutrition Specialist (CNS);
additional contributions and review by Dr. Brian Boxer Wachler
On this page:
Dietary supplements are a good way to help ensure that you are getting enough of the
valuable nutrients you need each day for a healthy body and healthy vision. Keep in
mind that supplements don't mean that you can abandon a healthy diet or indulge in
too much junk food with poor nutrient value.
To obtain all the nutrients your body needs, you should eat five to nine daily
servings of fruits and vegetables and at least three daily servings of whole grains
and healthy nuts or oils.
Dietary Supplements That Support Healthy Vision
Several vitamins, minerals, and phytochemicals
have been shown in some research to be associated with reduced risk of cataracts
and macular degeneration,
as well as generally support healthy vision. When you shop for a daily dietary supplement, look for the following nutrients:
- Vitamin C 250 mg
- Vitamin E 200 mg
- Beta-Carotene 5,000 IU
- Zinc 25 mg
- Lutein 10 mg
- Zeaxanthin 500 mcg
- Selenium 100 mcg
- Calcium 500 mg
- Folic acid 800 mcg
- Thiamin 2 mg
- Omega 3 Essential Fatty Acids 2,000-3,000 mg
- Alpha Lipoic Acid 100 mg
- N-Acetyl Cysteine 100 mg
A multiple vitamin will have many of these nutrients, and a multiple vitamin formulated for
supporting healthy vision may have all of them. If not, all of these nutrients are available as
separate dietary supplements.
For more information, please read our articles about vitamin C,
vitamin E, beta-carotene, and
omega 3 fatty acids, including flaxseed oil.
How to Choose the Right Supplement Brands
When choosing dietary supplements for vision, make sure you read labels carefully and follow
these guidelines to make sure you obtain the very best possible source:
- Check for an expiration date to make sure the dietary supplement you are purchasing is fresh.
Make sure the seal on the bottle has not been broken.
- Capsules are better absorbed than hard tablets. Capsules are associated with less stomach upset, which can occur with tablets.
- The best supplements use organic ingredients. These supplements generally cost more, but
you usually have to pay more for better quality.
- Supplements should not contain dairy products, corn, or wheat as fillers, which can adversely
affect people with allergies or other intolerance problems. The most reputable companies will
formulate their dietary supplements without these ingredients.
- The two types of omega-3 essential fatty acids are flax oil and fish oil.
If you use fish oil, check the label to verify that it has been molecularly distilled in a
process that removes mercury and other contaminants.
- Because dietary supplements are not regulated, you can't be sure that they actually contain
the amounts of supplements claimed on the label. Ask for help from nutrition store clerks or
health professionals to find brands that are trustworthy. Still not sure? Contact the supplement
company directly and ask them about their quality control and proof of Oxygen Radical Absorption
Capacity (ORAC) testing. This is a widely accepted, standard test that accurately assesses the
effectiveness of a substance in neutralizing damaging chemicals known as free radicals.
Precautions for Taking Dietary Supplements
While dietary supplements generally are very safe and beneficial, you should follow a few
precautions. If you are pregnant, nursing, or taking blood thinners (anti-coagulants), speak
to your doctor before using dietary supplements. Make sure you follow the label instructions
on the bottle regarding dosage, unless you consult with your health care professional about
a different dosage.
Resources:
Antioxidant supplements prevent oxidation of cysteine/cystine redox in patients
with age-related macular degeneration. Am J Ophthalmol. 2005 Dec; 140(6): 1020-6.
Possible contraindications and adverse reactions associated with the use of ocular nutritional supplements.
Ophthalmic Physiol Opt. 2005 May; 25(3): 179-94.
Long-term nutrient intake and 5-year change in nuclear lens opacities. Arch Ophthalmol. 2005 Apr; 123(4): 517-26.
The putative therapeutic value of high-dose selenium in proliferative retinopathies
may reflect down-regulation of VEGF production by the hypoxic retina. Med Hypotheses. 2005; 64(1): 159-61.
[Page updated July 2006]
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