Eye Health Support

Two distinct problems sit under this heading. The first is macular health: the macula concentrates lutein and zeaxanthin into a pigment layer that filters blue light and quenches oxidative damage, and low macular pigment optical density is associated with higher risk of age-related macular degeneration. The AREDS2 trial established that a specific formulation slows progression in people with intermediate AMD, though not in people with healthy eyes. The second is ocular surface and accommodative comfort: dry eye and screen-related eye strain, which affect a far larger population and respond to different measures. Distinguishing them matters, because supplements that help one do little for the other.

For macular support, the AREDS2 formulation — 10 mg lutein, 2 mg zeaxanthin, vitamins C and E, zinc and copper — is the only supplement combination with hard outcome data, and it applies to people with intermediate AMD rather than healthy eyes. Dietary intake of dark leafy greens and egg yolks raises macular pigment over months. Astaxanthin at 6 mg/day has small trials in accommodative eye strain. For dry eye, omega-3 evidence is mixed after the DREAM trial found no benefit over placebo, so prioritise environmental measures: humidity, blink breaks and reducing air flow across the eyes. The 20-20-20 rule — every 20 minutes, look 20 feet away for 20 seconds — reduces accommodative fatigue. Sunglasses with UV protection reduce cumulative photo-oxidative load, and stopping smoking is the single largest modifiable AMD risk factor.

• •Dark leafy greens and egg yolks for dietary lutein and zeaxanthin
• •The 20-20-20 screen rule
• •UV-blocking sunglasses outdoors
• •Not smoking — the largest modifiable AMD risk factor
• •Blood pressure and blood glucose control to protect retinal vessels
• •Deliberate blinking and humidity control for dry eye