Top 9 Vitamins Good for Eyesight

Top 9 Vitamins Good for Eyesight

If you are looking for the best vitamins to boost your eyesight, you’re on the right page!

The top vitamins for good eyesight are vitamins A, C, E, and B. These vitamins strengthen the eyes, reduce damage by blue light and reduce the risk for eye problems like cataracts and age-related macular degeneration (AMD).

Supplementing your diet with powerful eye vitamins, essential antioxidants, fish oil, and minerals will improve your vision and overall health.

This post shows you the most effective vitamins for healthy eyes and where to get them. 

Let's dive right in! 

Vitamin A

Vitamin A maintains a healthy ocular surface (outer layer of the cornea, the conjunctiva, tears, and the margin of the eyelids). It helps with dry eyes, improves night vision, and benefits people with age-related macular degeneration.

Vitamin A is a fat-soluble vitamin critical for the functioning of the retina (light-sensitive nerve tissue in the back of the eye). It’s also called retinol because it provides the raw material for creating the photoreceptor rhodopsin in rod cells of the retina. 

These photopigments help you see in low light. Consequently, diminished vision at night is often an initial indicator of vitamin A deficiency.

Besides helping with night vision, two studies sponsored by the National Eye Institute found that beta-carotene, the anti-oxidant form of vitamin A, helps with age-related macular degeneration (AMD)

AMD is an eye disease that causes a loss of detail and color in the central part of your vision, making it difficult to make out words and people's faces.

The studies found that AMD patients benefit significantly from taking antioxidant supplements, including beta-carotene, lutein, zeaxanthin, zinc, vitamin C, and vitamin E.

Finally, another study found that oral vitamin A supplements improve the quality of tears in dry eye disease (DED) patients. Dry eye disease develops when the tears produced by your eyes are not able to supply enough lubrication.

Boost your vitamin A intake quickly with the unflavored, 100% natural Vitamin A Drops 10000 IU. Apart from clear central vision, this supplement promotes clear, beautiful skin, long, healthy hair, and better immunity.

Vitamin A

If you need life-long protection, check out our guide on food sources for vitamin A.

Vitamins B6, B9, and B12

B vitamins like Vitamin B6 (pyridoxine), B9 (folic acid) and B12 (cyanocobalamin) prevent age-related macular degeneration (AMD), blindness caused by glaucoma, and improve blurred vision. 

A randomized clinical trial found that taking daily supplements of vitamins B6, B9, and B12 reduces the risk of developing AMD. That’s because there’s a direct link between high homocysteine concentration in the blood and AMD risk. 

These B vitamins lower homocysteine levels, reducing the risk of developing AMD.

Vitamin B12 does not occur naturally in most plant compounds, so vegans may benefit from vitamin B12 supplements like our 5000mcg natural vitamin B12 drops

Vitamin B12

Moreover, vitamin B12 boosts your immunity, teeth, bones, nervous system, and metabolism.

Vitamin B6 can be found in these foods:

  • Fortified breakfast cereals 
  • Legumes (like chickpeas) 
  • Beef liver
  • Salmon
  • Tuna
  • Dark leafy green vegetables (like spinach, asparagus, and broccoli)
  • Bananas
  • Poultry

Vitamin B9 can be found in the following foods:

  • Poultry
  • Fish
  • Liver
  • Dark green leafy vegetables
  • Fresh fruits (other than citrus) and fruit juices
  • Beans
  • Wholegrains
  • Peanuts

You can also take Why Not Natural's comprehensive B complex liquid drops which has you covered for all 8 B vitamins in the B complex, including B6, B9, and B12.

Vitamin C

Vitamin C delays cataracts (cloudiness) and age-related macular degeneration.

As previously mentioned, a study found that a combination of vitamin C and other antioxidants helps protect high-risk individuals from developing AMD.

Another study found that vitamin C supplements can delay the onset of cataracts after vitrectomy (an eye surgery that removes some or all of the eye’s vitreous humor). That’s because a low vitamin C concentration in the eye’s lens increases the risk of developing cataracts.

Vitamin C also fights oxidative damage that contributes to the formation of cataracts. 

Get your daily vitamin C from these sources:

  • Carrots and peppers
  • Melon and pineapples
  • Salads containing raw spinach, broccoli, and grated carrots
  • Citrus fruits and juices (like oranges, lemon and grapefruit)
  • Green leafy vegetables (kale, spinach)
  • Guavas
  • Parsley

Vitamin E

Vitamin E is an antioxidant that protects your eyes from damage by unstable molecules called free radicals. The free radicals break down healthy tissue, causing oxidative stress, which contributes to cataract formation.

Though previously mentioned studies show that vitamin E reduces the risk for cataracts and AMD, you must use it with other antioxidants (beta-carotene, lutein, zeaxanthin, zinc, and vitamin C) to be effective.

You can get vitamin E from these sources: 

  • Corn and safflower oil, nuts, wheat germ, and sweet potatoes
  • Sunflower seeds 
  • Almonds 
  • Peanuts 
  • Avocados 
  • Spinach 

Lutein and zeaxanthin

Taking lutein (sometimes called eye vitamin) and zeaxanthin improves visual acuity, protects your eyes from blue light damage, and reduces the risk of cataracts and AMD.

Lutein and zeaxanthin are the primary pigments in the yellow spot of your eye’s retina. The antioxidants protect your eyes from damage by blue light, sharpen your vision and counteract reactive oxygen species (ROS - the primary cause of aging). 

By fighting reactive oxygen species, the antioxidants delay the onset of age-related macular degeneration and cataracts.

You can obtain lutein and zeaxanthin from these foods:

  • Dark leafy greens like spinach, kale, and broccoli
  • Egg yolk
  • Corn (maize)
  • Orange pepper
  • Kiwi fruit
  • Grapes
  • Orange juice
  • Zucchini

Omega-3 fatty acids

Omega-3 fatty acids manage the symptoms of chronic ocular problems like dry eye disease (DED) and age-related macular degeneration (AMD).

While the role of Omega-3 fatty acids is still subject to debate, optometrists continue to recommend Omega-3 fatty acids supplementation to AMD and DED patients. 

It is believed that Omega-3 fatty acids may reduce the symptoms of DED by controlling inflammation on the eye's surface and improving the lipid profile of tears.

In addition, Omega-3 fatty acids are powerful antioxidants that relieve oxidative stress that contributes to age-related diseases like AMD.

Furthermore, research conducted on animals suggests that Omega-3 fatty acids are vital to keeping the structural and functional elements of the retina intact. 

Consuming diets with plenty of polyunsaturated fats has been proven to bolster the retinal cells against ischemic, oxidative, and inflammatory damage in animal models suffering from AMD. 

Add these foods to your balanced diet to boost your intake of essential Omega-3 fatty acids:

  • Flaxseed
  • Chia seeds
  • Oily fish like salmon, tuna, sardines, oysters, seabass, mackerel, and shrimp 
  • Seaweed and algae
  • Chia seeds
  • Walnuts
  • Soybean oil
  • Wheat germ
  • Soy beverages
  • Fortified yogurt and eggs

Niacin (Vitamin B3)

Niacin (Vitamin B3)

Daily niacin reduces the likelihood of developing glaucoma. It also improves symptoms in glaucoma patients.

Glaucoma is an eye disease that damages your eye’s optic nerve, which connects the eye to your brain. 

Melbourne researchers found that vitamin B3 can protect your eyes from retinal ganglion cell damage that causes vision loss in glaucoma. 

Vitamin B3 is found in most foods like fortified cereals and bread, red meat, poultry, legumes, bananas, nuts, and seeds. 

You can also take Why Not Natural's B complex liquid which contains all 8 B vitamins, including B3.

Riboflavin (vitamin B2)

Riboflavin helps with eye disorders like cataracts, glaucoma, and keratoconus eye diseases. It also activates vitamin B6, which reduces the risk of developing age-related macular degeneration.

Researchers have found that many people with cataracts are also riboflavin-deficient and taking riboflavin supplements can prevent cataracts. For patients with glaucoma and keratoconus, adding riboflavin drops to the corneal surface strengthens the cornea. 

As an antioxidant, riboflavin reduces oxidative stress, further protecting the eye from age-related ocular diseases.

Foods rich in riboflavin include:

  • Lean beef and pork
  • Chicken breast
  • Salmon
  • Beef liver
  • Eggs
  • Spinach
  • Almonds
  • Fortified cereal and bread
  • Dairy milk
  • Yogurt
  • Cheese

You can also take Why Not Natural's B complex liquid, which contains all 8 B vitamins, including riboflavin.

Thiamine (vitamin B1)

Thiamine repairs the cornea which helps with dry eye disease (DED) symptoms.

A clinical trial found that oral vitamin B1 and mecobalamin (the activated form of B1) used with artificial tears significantly relieve dryness and blurred vision. 

The researchers found that oral vitamin B1 and mecobalamin can improve corneal nerve length, width, and reflectivity, thereby repairing epithelial cells and alleviating DED symptoms

Thiamine-rich foods include:

  • Pork
  • Fish
  • Beans
  • Green peas
  • Lentils
  • Sunflower seeds
  • Yogurt
  • Fortified breakfast cereals
  • Noodles
  • Rice

Why Not Natural's B complex liquid also contains B1 in an easy-to-take liquid.

Can vitamins help cataracts?

Vitamin C has been found to delay the onset of cataracts in high-risk individuals. Additionally, vitamin E has been shown to reduce the risk of developing cataracts, while taking vitamin B2 supplements can also help prevent them from occurring in the first place. 

You should note that these vitamins alone do not provide a solution; they’re combined with other treatments.

Can vitamins help with corneal abnormalities?

Studies have shown that taking oral vitamin A supplements can improve the quality of tears in patients suffering from dry eye disease, while oral vitamin B1 and mecobalamin (the activated form of B1) can be used with artificial tears to reduce dryness and blurry vision. 

Additionally, antioxidants such as lutein, zeaxanthin, and omega-3 fatty acids may be beneficial for treating some types of corneal conditions. Therefore, vitamins are important in maintaining healthy eyesight and treating corneal abnormalities.

Are vitamins effective at improving vision?

Vitamin A helps with seeing in low light. When combined with other antioxidants like Beta-carotene, Vitamin C, Vitamin E, lutein, zeaxanthin, and zinc, they improve vision for age-related macular degeneration patients. 

Additionally, oral vitamin B1 and its active form, mecobalamin, used with artificial tears, improve blurry vision. 

Overall, the effects of vitamins on vision appear positive. However, further research is needed to understand the long-term impact.

Top 9 Vitamins Good for Eyesight

Takeaway: Boost your vision with the right vitamin intake today!

Are vitamins effective at improving vision

Maintaining good eye health is important for a better quality of life. Vitamins A, C, E, B6, B9, B12, and omega-3 fatty acids are essential for good eyesight, preventing eye problems, and improving overall health. 

Add dark leafy greens, fortified cereals, nuts, dairy, and fish to your balanced diet for healthy vision. For quick results, consider using vitamin supplements.

If you want to boost your vitamin A intake, get the Unflavored, 100% Natural Vitamin A Drops for clear central vision, beautiful skin, long healthy hair, and better immunity.

Why Not Natural's B complex liquid will help you get all 8 B vitamins, including those which are absolutely critical for your eyes.

Taking care of your eyesight is crucial, so consult your healthcare provider to get personalized advice on the best vitamins and supplements for you.

Did you know you can boost your daily energy with vitamin B12 drops?
Back to blog

Leave a comment

Please note, comments need to be approved before they are published.