Highest effect
carotenoids
Other
Impact
Highest effect
Typical dose:10–20 mg / day
Lutein and Zeaxanthin are the only carotenoids that accumulate in the macula, forming the macular pigment. This pigment acts like internal sunglasses, filtering high-energy blue light and neutralizing free radicals, which is critical for slowing the progression of age-related macular degeneration (AMD) as shown in the AREDS2 clinical trials.
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Vitamin C
Vitamin
Impact
Highest effect
Typical dose:250–1000 mg / day
The eye's lens and aqueous humor have very high concentrations of Vitamin C to combat oxidative stress from UV light. Studies, including the AREDS trials, show that Vitamin C, as part of an antioxidant cocktail, can slow the progression of AMD and may reduce the risk of cataract formation.
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Vitamin E
Vitamin
Impact
Highest effect
Typical dose:200–400 IU / day
Vitamin E works synergistically with Vitamin C and other antioxidants to protect the delicate fatty acids in the retina from free radical damage. Its inclusion in the AREDS/AREDS2 formula highlights its clinical efficacy in slowing the progression of age-related macular degeneration.
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Zinc
Mineral
Impact
Highest effect
Typical dose:25–80 mg / day
Zinc is highly concentrated in the retina and is a critical cofactor for many enzymes involved in eye function. It plays a key role in transporting Vitamin A from the liver to the retina, which is necessary for producing melanin, a pigment that protects the eye. It is a cornerstone of the AREDS/AREDS2 formula for AMD.
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High effect
Astaxanthin
Other
Impact
High effect
Typical dose:4–12 mg / day
Astaxanthin is a unique and potent antioxidant that can effectively reach the inner eye tissues. It helps protect against light-induced damage, improves blood flow to the retina, and has been shown in clinical studies to reduce symptoms of eye fatigue, strain, and blurred vision associated with digital screen use.
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Copper
Mineral
Impact
High effect
Typical dose:1–2 mg / day
High-dose zinc supplementation, as recommended in the AREDS2 formula for vision support, can interfere with copper absorption and lead to a deficiency. Including a small amount of copper is not for direct vision benefits but is a crucial safety and efficacy measure to balance the zinc intake.
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Vitamin A
Vitamin
Impact
High effect
Typical dose:2500–5000 IU / day
Vitamin A is a precursor to retinal, a molecule that combines with opsin protein to form rhodopsin. Rhodopsin is absolutely essential for converting light into electrical signals in the retina's rod cells, making this vitamin fundamental for vision, particularly in dim light. Deficiency directly causes night blindness.
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Situational effect
Ginkgo
Botanical
Impact
Situational effect
Typical dose:120–240 mg / day
Ginkgo biloba is known for its ability to enhance microcirculation. This effect may extend to the small blood vessels of the eye, improving blood flow to the optic nerve and retina. This makes it a situationally useful supplement for conditions where vascular health is a concern, such as normal-tension glaucoma.
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Taurine
Amino Acid
Impact
Situational effect
Typical dose:500–2000 mg / day
Taurine is one of the most abundant amino acids in the retina, where it plays a critical role in osmoregulation and protecting retinal cells from stress and damage. While human intervention studies are limited, animal models show that taurine deficiency leads to retinal degeneration, suggesting its importance for long-term retinal health.
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