More than 2 million people in the UK live with some form of vision loss, according to the NHS and RNIB. Many more experience tired eyes, often from digital eye strain and blue light exposure from devices like smartphones and computer screens.
Despite the prevalence of vision problems, few of us know how to protect our eyes. The good news is that there are simple, practical steps we can take today to support eye health and guard against conditions such as age-related macular degeneration (AMD), which is the leading cause of sight loss in the UK.
Digital eye strain (DES) is thought to affect at least half of all computer users. Part of the strain comes from focusing on the screen for long periods of time. Taking breaks to look into the distance and let your eyes relax can help reduce some symptoms of DES.
A big part of DES is also the chronic exposure to blue light from screens. This blue light leads to oxidative stress in the delicate tissues of the eyes, which causes tired eyes in the short-term and AMD and cataracts as we age.
How to stop or slow down AMD
Estimates suggest that 250 people start to lose their sight every day in the UK, most from AMD or cataracts.
Without treatment, AMD and cataracts can progress to cause permanent vision loss. However, with proper management and intervention, you can slow down AMD and prevent serious loss of sight.
According to the Royal National Institute for the Blind, “taking a specific combination of antioxidant vitamins and minerals may help slow down the progression (worsening) of age-related macular degeneration (AMD).”
The strongest evidence to support natural supplements for vision support comes from two large-scale clinical trials carried out in the United States: AREDS (2001) and AREDS2 (2012). These studies found that taking high levels of a combination of vitamins for eye health can reduce the risk of developing advanced age-related macular degeneration (AMD) by around 25% over a six year period.
The AREDS1 protocol included:
- Vitamins C and E
- Zinc and copper
- Beta-carotene
Results suggested significant protection against the progression of AMD, although a subset of participants did less well with the supplement. Specifically, current and former smokers who took the beta-carotene supplement appeared to have a raised risk of lung cancer. This led the researchers to revise the formula to omit beta-carotene and replace it with two other carotenoids better suited to supporting the eyes.
Natural pigments protect eyes
The revised AREDS2 supplement protocol comprises:
- Vitamins C and E
- Zinc and copper
- Lutein and zeaxanthin
The vitamins and minerals in this list are fairly well known, but many people haven’t heard of lutein and zeaxanthin.
These nutrients are vital carotenoids that help protect delicate eye tissues against damage from harmful blue light from electronic device screens and the sun. Lutein and zeaxanthin are naturally concentrated in the macular and retina of the eye, where they provide antioxidant protection and serve as a filter for damaging, high energy, short wavelength blue light.
The trouble is, it’s very difficult to get meaningful amounts of these nutrients just by eating a balanced diet. This is why vision support supplements typically source lutein and zeaxanthin from marigolds and seaweeds or algae, which provide concentrated amounts of these vital carotenoids.
Eye support from DHA
Just as the AREDS2 combination supports eye health, so, too, does docosahexanoic acid (DHA). This long-chain omega-3 fatty acid helps keep cell membranes healthy and flexible in the eyes. It is a vital nutrient for early vision development in children and also helps the body to manage inflammation throughout life.
DHA can come from fish oil or algal oil and has been seen to help with eye fatigue symptoms and vision focus.
Daily eye protection
There are many ways to support vision, whatever your age. These include:
- Limiting screen time
- Using blue light filters or wearing blue light filtering glasses when using a screen
- Taking regular breaks from screens to let eyes relax and focus on things far away
- Staying hydrated
- Wearing UV-protective sunglasses all year round
- Quitting smoking
- Exercising regularly
- Reducing alcohol intake
- Controlling diabetes
- Maintaining a healthy diet
- Taking eye-supporting supplements.
For anyone looking to support eye health, look for an all-round multinutrient that includes vitamins C and E, zinc and copper.
To ensure you’re getting meaningful amounts of other beneficial nutrients, consider adding a standalone DHA supplement and a formula providing antioxidant carotenoids. Avoid beta-carotene if you smoke or used to smoke, though, and stick to lutein and zeaxanthin instead.
For non-smokers, Together Health Eye Defence is a great option to support eye health. This formula provides lutein, zeaxanthin, and beta-carotene to protect your eyes against the sun and damaging blue light from screens. This convenient one-a-day formula is vegan-friendly and sustainably packaged, making it a great choice for vision support at home, at the office, and when travelling.