We’re all screen-starers now. Even if you have a job that doesn’t keep you sat at a desk looking at the glare from a laptop, you probably spend time squinting at your phone or watching the TV. While we regularly hear about the particular benefits of stepping away from screens for our mental health , posture and joints , have you considered the impact on your own eyes?

Perhaps you were one of the people who reached for a supplement to help your eyes. According to Holland & Barrett, there was a 24% increase in the particular sales associated with these products in 2022 as a result of less screen-free time right now working from home is the norm. With rates associated with eye wellness products set to soar, we dug into the particular need-to-knows.  

Why is eye health important?

If you have clear vision or no sight concerns, you probably don’t think much before staring at your own screen. Even though you wear glasses, you might not think that wearing magnifyers to read makes that much difference.  

“We only get one set of eyes, so it makes sense to look after them as best we can, ” says Alex Glover, the senior nutritionist at Netherlands & Barrett . “As we age, natural changes occur which can affect our eyesight and vision health.

“The best thing to look out for when considering how healthy your eyes are is any changes in your vision. Blurriness, pain, changing in colour of your own iris, itching, burning, dry eyes and headaches are also other signs associated with poor attention health. ”

Woman rubbing eyes at desk
Vision health supplements may help sore, dry eyes

We should all be having eyesight tests at least every two years – more often if you have any kind of eye conditions – so our opticians can monitor any changes in our own eye health. But , like we go to the gym for our heart and muscles, we should think about daily steps we can take to better eyes health.

“While ageing factors are usually inevitable in some scenarios, there are preventative measures that all of us can take to look after our eye as best as possible. These include wearing sunglasses when appropriate, taking regular screen breaks, eating lots of fruits plus veggies, and giving up smoking, ” says Glover.  

Which supplements are best with regard to eye wellness?

Supplements are another way in order to ensure your eyes are getting all the nutrients they need to thrive. The supplements that will saw the biggest rise regarding helping the sight, according to Holland & Barrett, were: lutein, zeaxanthin, omega-3s plus vitamin A. Here’s how they might help your vision:

Lutein and Zeaxanthin

“These are usually free radical-fighting antioxidants and carotenoids – better known as being the yellow pigments found in leafy green vegetables such because spinach plus kale, ” says Glover. “They naturally collect in the macula – the particular central part of the retina – and absorb the harmful blue rays from sunlight and computer screens that can damage retinal cells, acting like a natural pair of sun glasses. ”

Boosting levels of these nutrients in your body can support that function. The 2021 review found that will lutein and zeaxanthin intake at doses over 5mg per day can increase macular density among adults with healthy eyes, including via food or dietary supplements. (30g associated with spinach has around 8mg of lutein, while an egg has around 200mcg).


“Omega-3 is mainly present in fish oils, which may help to ease dry eyes and improve the quality of the tear film, which stops tears evaporating from our eye, ” says Glover.

A study published by the Journal of the British Contact Lens Association in 2015 reported that those taking omega-3 fatty acids for three months had a decreased tear evaporation rate – meaning less dry, sore eyes.  

Eye health supplements include omega-3
Attention health supplements include omega-3

“Up your dose of omega-3 by eating two portions of oily fish a week or by taking a good omega-3 supplement, ” says Glover. For vegans, algae supplements are a great option for increasing omega-3.

Vitamin A

“Not only does vitamin The promote general health, protecting the corneas (surface from the eye) by lubricating the cells – which is why vitamin A is often added to eye drops – but it also helps slow the particular progress associated with more serious vision conditions, ” says Glover.

A 2019 study reported that will eye health in patients with dry out eyes improved after vitamin A supplementation , with researchers finding that supplements improves the quality, but not quantity, of tears.  

The good news is that vitamin A is also benficial for the skin, bone wellness and immunity, and easy to obtain through diet – look for brightly coloured fruits and vegetables, especially yellow and orange tones, like oranges, apricots, carrots, sweet potatoes plus pumpkin, since well as eggs and some dairy products.

According to the NHS, women need 600µg a day. Because supplement A is fat soluble, it is possible to take too much, therefore don’t product without talking to a doctor, particularly if your diet is already rich in sources of vitamin A.  

Images: Getty

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