Age-related macular degeneration (AMD) is the leading cause of sight loss in the UK, affecting around 600,000 people. Cataracts affect half of those over 65. While genetics play a role, nutrition has a proven impact on both the risk and progression of these conditions — and supplementation may meaningfully help.

Lutein and Zeaxanthin: The Macular Carotenoids

Lutein and zeaxanthin are carotenoid pigments that concentrate specifically in the macula — the central retina responsible for fine detail vision. They function as natural sunscreens, filtering damaging high-energy blue light, and as antioxidants that neutralise free radicals generated by light exposure. Higher dietary intake of lutein and zeaxanthin is consistently associated with lower risk of AMD and slower progression of existing AMD. The landmark AREDS2 clinical trial (Age-Related Eye Disease Study 2) established that supplementing with 10mg lutein + 2mg zeaxanthin daily significantly reduced the risk of AMD progression in people with intermediate or advanced AMD. Sources in food: dark leafy greens (kale, spinach), eggs (the lutein in egg yolk is highly bioavailable), and sweetcorn. Most people get insufficient amounts from diet alone.

Vitamin A and Beta-Carotene

Vitamin A is essential for the synthesis of rhodopsin — the light-sensitive pigment in rod photoreceptors responsible for night vision and peripheral vision. Deficiency causes night blindness and, in severe cases, xerophthalmia (dry eye disease leading to corneal damage). It’s the leading cause of preventable blindness in developing countries but deficiency is rare in the UK. Note that AREDS2 replaced beta-carotene with lutein/zeaxanthin because beta-carotene significantly increased lung cancer risk in smokers.

Omega-3 Fatty Acids (DHA)

DHA (docosahexaenoic acid) is the predominant omega-3 in the retina, where it supports photoreceptor membrane structure and function, reduces inflammation, and has a role in the visual transduction cycle. Higher omega-3 intake is associated with reduced AMD risk. DHA also significantly improves dry eye disease — it reduces tear film evaporation and inflammation in the meibomian glands. 250–500mg DHA daily from fish oil or algae-based supplements.

Vitamin C and E

Both are antioxidants that protect the lens and retina from oxidative damage. The lens is particularly vulnerable to oxidative stress, as it is avascular (no blood supply) and must rely on antioxidant systems to maintain transparency. Higher vitamin C intake is associated with lower risk of cataract formation. AREDS supplementation includes 500mg Vitamin C and 400IU Vitamin E.

Zinc

The retina contains the highest concentration of zinc in the body. Zinc is required for the activity of antioxidant enzymes and for the transport of Vitamin A from the liver to the retina. Low zinc is associated with AMD. AREDS includes 80mg zinc oxide — though this dose may cause adverse effects and lower doses (25mg) may be preferable for long-term use.

Browse Eye Health Vitamins at Huncoat Pharmacy. Related: Eye Care Guide, Everyday Supplement Guide.

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