Improve Your Eye Health Naturally

Written by Institute for Natural Medicine Staff

Published September 11, 2023
Last Updated December 14, 2023

According to the Centers for Disease Control and Prevention, approximately 12 million people over 40 in the United States have vision impairment.¹ Rising environmental pollution, poor eating habits, and unhealthy lifestyles contribute to increased eye disease worldwide.²

Can eyesight be improved naturally? Absolutely. Whether you are experiencing macular degeneration, blurry vision, poor night vision, cataracts, dry eyes, or diabetic retinopathy, naturopathic doctors (NDs) have many natural tools to support eye health. NDs identify the root causes of eyesight problems and provide natural treatment options to reduce chronic inflammation, lower blood pressure, maintain a healthy weight, and more.

Herbs and Supplements to Improve Eye Health

The eyes are the windows to the soul. They are also the only part of our body exposed to the outside world unprotected by skin. Our eyes need vitamins, carotenoids, trace metals, and omega-3 fatty acids to properly function and protect themselves against light-induced and age-related degenerative disorders.³

Omega-3 Fatty Acids

Omega-3 fatty acids show great promise in improving ocular health. Essential omega-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3–rich diets have been shown to improve several chronic eye conditions, including dry eye disease and age-related macular degeneration (AMD).⁴

DHA, an omega-3 vital for healthy vision, supports retinal health and delays visual decline. DHA may also reduce the risk of AMD and effectively treat inflammatory conditions such as dry eye.⁵,⁶,⁷,⁸

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Vitamin C

Protecting eyes from the sun’s harmful UV rays is crucial. Like sunscreen for the eyes, vitamin C absorbs UV light and prevents damage.⁹ Vitamin C is a powerful antioxidant, removing free radicals and protecting the cornea, lens, and other parts of the eye from oxidative damage.¹⁰ There is also extensive research on vitamin C for cataracts, linking vitamin C deficiency to cataract development.¹¹

Vitamin E

Vitamin C isn’t the only antioxidant that supports eye health. Scientists have extensively studied vitamin E’s ability to neutralize oxidative stress and reduce inflammation — imbalances that significantly contribute to AMD and cataracts.¹² The landmark AREDS (Age-Related Eye Disease Study) investigated the role of vitamins C and E, beta-carotene (vitamin A), zinc, and copper in the progression of AMD. Researchers found that a formula containing 400 IU of vitamin E daily reduced AMD progression.¹³,¹⁴

Coenzyme Q10

Coenzyme Q10 is another powerful antioxidant that helps turn food into energy. Did you know the retina is the most metabolically active tissue in the body? Retinas need a significant amount of energy to properly function.¹⁵,¹⁶ Research also shows that people with AMD tend to have much lower CoQ10 levels. CoQ10 supplementation may reduce the risk of developing the disease.¹⁷

Vitamin A

Vitamin A is well known for supporting eye health, with research demonstrating it can delay retinal degeneration and visual decline. There is also evidence of beneficial effects on retinitis pigmentosa (a group of eye problems that affect the retina).¹⁸,¹⁹ Several studies have reported a link between vitamin A deficiency and night blindness.²⁰ Researchers note that vitamin A deficiency can cause xerophthalmia — the leading cause of preventable blindness worldwide.²¹

B Vitamins

What we call B vitamins are eight different vitamins essential for proper cell function and various metabolic reactions.²² B6, B12, and folic acid support overall eye health and can aid in AMD prevention.²³ Deficiency may result in reduced vision, blurred vision, or blind spots from optic nerve damage.²⁴ Several studies have shown that high blood levels of B vitamins (such as riboflavin, thiamin, and niacin) may prevent cataracts.²⁵

Melatonin

Widely known for sleep support, melatonin also contributes to ocular health. Did you know we produce melatonin in various parts of our eyes, including the retina and iris?²⁶,²⁷ Melatonin’s antioxidant and anti-inflammatory properties (combined with its ability to act on the immune system) show great therapeutic potential for AMD, diabetic retinopathy, and uveitis (eye inflammation).²⁸,²⁹

Taurine

Taurine is the most abundant amino acid in the retina.³⁰ Research points to taurine’s ability to protect our eyes and essential role in supporting proper retinal function. Taurine can prevent retinal damage, slow the progression of retinal disease, and effectively treat existing retinal problems.³¹

Polyphenols

As potent antioxidants, polyphenols fight cell damage and reduce inflammation. Scientists are studying polyphenols’ role in preventing and treating age-related eye diseases. Fruits, vegetables, whole grains, fats, nuts, seeds, and legumes contain dietary polyphenols.³²

How the Mediterranean Diet Can Improve Vision

The Mediterranean diet (Med diet) is celebrated for its positive impact on chronic disease — including illnesses that affect eye health.³³ The Med diet recommends small amounts of red meat, focusing on fresh food:

Fish
Eggs
Nuts
Legumes
Citrus fruits
Green vegetables
Olives and olive oil
Dairy products

Collectively, these foods have potent antioxidant, anti-inflammatory, and neuroprotective properties, with demonstrated results for managing chronic eye diseases. More than 56% of nearly 8,000 participants with AMD experienced positive effects on the Med Diet in a recent study. The Med Diet reduced the risk of progression to late AMD, with fish consumption playing a central role.³⁴,³⁵ A similar study showed the Med Diet could reduce the risk of AMD by 41%.³⁶

Imbalances in gastrointestinal bacteria have recently been linked to a higher risk of ocular conditions, including dry eye, uveitis, macular degeneration, and glaucoma.³⁷ This suggests a connection called the “gut–eye axis.”³⁸ The Med Diet has been shown to increase gut microbiome diversity, creating a more welcoming environment for positive gut bacteria to thrive.³⁹ Research indicates that people who follow the Med Diet have a healthier gut microbiota than those who eat a standard Western diet.⁴⁰

Nutrients That Improve Vision Naturally

Supplements are concentrated nutrients that we usually get through food. If supplements are not an option due to cost or access, try eating more of these eye-protective foods:

Almonds, carrots, tuna (vitamin A)
Fish, milk, eggs, seeds, pistachios (melatonin)
Seafood, turkey, seaweed (taurine)
Fatty fish like mackerel, sardine, and salmon (omega-3)
Milk, cheese, eggs, fish, leafy vegetables, chicken (B vitamins)
Cabbage, broccoli, peas, spinach, lettuce, egg yolks (lutein and zeaxanthin)

Wear Protective Eyewear

Although herbs and supplements can support ocular health, don’t forget appropriate eyewear to protect your eyes from everyday damage.

According to the National Institute for Occupational Safety and Health, about 2,000 U.S. workers per day sustain job-related eye injuries that require medical treatment. Safety experts and eye doctors agree proper eye protection can decrease the severity of or prevent 90 percent of these injuries.⁴¹

Work isn’t the only place where eye injuries happen. Research shows that protective eyewear should be worn during sports and recreational activities. Schools and sports facilities can encourage protective eyewear, particularly among teenagers and youth.⁴²

Did you know melanoma can affect your eyes in addition to damaging your skin? Researchers have advocated more public health campaigns to promote UV-protective eyewear, especially in strong sunlight when driving, boating, skiing, or swimming at the beach.⁴³

Get Regular, Comprehensive Eye Exams

When it comes to ocular health, the best defense is early detection. August is National Eye Exam Month, an important reminder to schedule regular, comprehensive eye exams. An update from the American Optometric Association recommends annual eye exams for earlier diagnosis of eye health problems and vision loss prevention.⁴⁴ Eye doctors inspect the optic nerve and blood vessels, assess eye strain, and identify risk factors for disease.

An estimated 93 million adults in the United States are at high risk for severe vision loss, but only half have visited an eye doctor in the past 12 months.⁴⁵ Given that 90% of blindness caused by diabetes is preventable, what keeps more people from getting regular eye exams?

Those who did not seek eye care cited reasons including lack of awareness or cost, often worsened by insufficient health insurance.⁴⁶ Expanding coverage for eye exams may benefit the health of equity-deserving groups.

Footnotes

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3
Medori MC, Naureen Z, Dhuli K, Placidi G, Falsini B, Bertelli M. Dietary supplements in retinal diseases, glaucoma, and other ocular conditions. J Prev Med Hyg. 2022;63(2 Suppl 3):E189-E199. doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2760
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34
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45
Fast Facts of Common Eye Disorders | Centers for Disease Control and Prevention. Published December 14, 2022. Accessed August 1, 2023. https://www.cdc.gov/visionhealth/basics/ced/fastfacts.htm
46
Fast Facts of Common Eye Disorders | Centers for Disease Control and Prevention. Published December 14, 2022. Accessed August 1, 2023. https://www.cdc.gov/visionhealth/basics/ced/fastfacts.htm

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