Which Vitamins Are Good for Your Eyes?

Vitamins are small organic molecules needed in tiny quantities for growth and metabolism. They are naturally absorbed into the body from foods such as fruits and vegetables. Moreover, they are vital for good health.

Additionally, doctors recommend taking vitamins to lower the chances of eye conditions due to poor nutrition.

So, which vitamins are good for the eyes?

Here, we have listed some of the vitamins required to improve eyesight, keep eyes moist, prevent night blindness, and maintain overall eye health. Check out below!

1. Vitamin A

Undoubtedly, vitamin A (retinol) is well known as an essential vitamin for good eyesight. Vitamin A is a part of the protein rhodopsin, which is present in the retina's rods. This protein is responsible for low light vision.

Present in foods having beta-carotenes, vitamin A can be obtained naturally from colourful fruits and vegetables like carrots, pumpkins, and bell peppers.

Retinol is a vitamin which is essential for good eyesight. However, the deficiency of this vitamin is rare in developed countries.

Vitamin A	Uses
Role and function of vitamin A	Component of protein rhodopsin, Responsible for low light vision, Helps maintain a clear cornea, May reduce risk of cataracts, It may also reduce the risk of age-related macular degeneration (AMD)
Diseases and conditions that vitamin A can help to cure or prevent	Xerophthalmia, Night blindness, Drying up of eyes and tear ducts, Softening of cornea
How does vitamin A protect the eyes from future diseases and keeps them healthy?	It reduces the risk for age-related macular degeneration and vision loss, Retinol helps to strengthen immunity and prevent eye infections

Rich Sources of Vitamin A

Food - Broccoli, carrots, eggs, fish, orange and yellow vegetables and fruits, spinach and other leafy veggies
Fruits - Orange or yellow fruits
Liquid - Cod liver oil, skimmed milk
Tablet - Aquasol A, Retinox A, etc.

2. Vitamins B1

Thiamine, which is a vitamin that promotes the healthy functioning of the eyes, has been shown to reduce cataracts and diabetic retinopathy. Moreover, a study in Australia proved that an increase of thiamine resulted in a reduced risk of developing cataracts. Thiamine is found in whole food grains, meat, and fish.

Finally, vitamin B1 can be consumed orally or naturally. Doctors recommend 1.2 mg for men and 1.1 mg for women.

Vitamin B1	Uses
Role and function of vitamin B1	B1 plays an important role in proper cell function, Also, it helps in converting food to energy
Diseases and conditions that vitamin B1 can help to cure or prevent	Reduces the risk of cataracts, Diabetic retinopathy in Type 2 diabetic patients
How does vitamin B1 protect the eyes from future diseases and keeps them healthy?	If a person takes vitamin B1, it reduces the albumin amount in the body, an indicator of Type 2 diabetes.

Rich Sources of Vitamin B1

Food - Peas, nuts, whole grains, liver, fortified breakfast cereals, yeast, beef, cauliflower, eggs, asparagus
Fruits - Bananas, oranges
Tablet - Mecorol, Ferobex, Bexsil, etc.

3. Vitamin B2

Vitamin B2, also known as riboflavin, is found in oats, milk, yoghurt, and beef. It is known to reduce cataracts. In addition, it also helps to reduce oxidative stress to the eyes as it is among the well-known antioxidants. Hence, as a vitamin which is good for the eyes, incorporate this health booster into your diet.

Doctors recommend the consumption of 1.1 to 1.3 mg of riboflavin per day. Fortunately, the above-mentioned foods are rich in vitamin B2. Hence, the vitamin can be taken in naturally.

Vitamin B2	Uses
Role and function of vitamin B2	An antioxidant that reduces oxidative stress to the eye, Deficiency may lead to cataracts
Diseases and conditions that vitamin B2 can help to cure or prevent	Prevents cataracts
How does vitamin B2 protect the eyes from future diseases and keeps them healthy?	It helps prevent cataracts and damage to the lens of the eye

Rich Sources of Vitamin B2

Food - Yoghurt, cheese, eggs, salmon, chicken, organ meats, beef and pork
Liquid - Milk
Tablet - Riboflavin

4. Vitamin B3

Niacin, which is a vitamin good for the eyes, is another popular antioxidant. It helps convert food to energy. In addition, Niacin plays a role in preventing glaucoma. Glaucoma is a condition where the optic nerve is damaged.

However, there is a problem. Excessive consumption of Niacin can be dangerous. It may cause blurred vision, macular damage, and corneal inflammation. Hence, taking supplements is discouraged. Instead, taking in the vitamin through foodstuffs is recommended. Foods rich in vitamin B3 such as beef, fish, legumes should be consumed instead.

Vitamin B3	Uses
Role and function of vitamin B3	Niacin's main function is to convert food to energy
Diseases and conditions that vitamin B3 can help to cure or prevent	Glaucoma
How does vitamin B3 protect the eyes from future diseases and keep them healthy?	It can help prevent glaucoma, as certain studies have shown

Rich Sources of Vitamin B3

Food - Anchovies, tuna, beef, turkey, chicken breast, salmon, pork, liver, nuts, legumes, brown rice, whole wheat
Fruit - Avocado
Tablet - Niacin, Zincovit

5. Vitamins B6, B9, B12

A mix of these vitamins is necessary to promote good eye health. In addition, this vitamin combination can reduce levels of homocysteine, responsible for inflammation and putting you at risk for developing AMD.

The research on these vitamins is still in the nascent stage. Hence, it has not fully been proved whether this vitamin helps eyesight. However, you can try it, as one study on women showed a reduced risk in the development of AMD when a combination of vitamins B6, B9, B12 were consumed.

Moreover, a 2017 study found that B12 is a vitamin good for dry eyes. B12 supplements and artificial tears were useful for treating dry eyes. Even vitamin A and D are useful for preventing dry eyes.

Vitamin B6, B9, B12	Uses
Role and function of vitamin B6, B9, B12	In combination, these vitamins can lower homocysteine, B12 is needed for the proper development of nerve cells
Diseases and conditions that vitamin B6, B9, B12 can help to cure or prevent	These help to prevent a variety of diseases unrelated to the eye, It plays an important role in reducing inflammation of the eye and AMD
How does vitamin B6, B9, B12 protect the eyes from future diseases and keep them healthy?	Helps prevent inflammation and AMD, Helps prevent dry eyes

Rich Sources of Vitamin B6, B9, B12

Food - Salmon, leafy greens, sunflower seeds, yoghurt, trout, pork, chicken, turkey, legumes, oysters, clams, eggs, liver and other organ meats
Fruit - Citrus foods, avocado, banana
Liquid - Milk
Tablet - Nervz B, B long

6. Vitamin E

Vitamin E is indeed the best vitamin which improves eyesight gradually. Sufferers from AMD reported a 25% reduction in AMD progressing to the next stage just by consuming vitamin E supplements. Vitamin E is also an antioxidant that protects the eyes from damage because of free radicals.

Vitamin E rich foods such as nuts, cooking oils, salmon, etc., are recommended for good eye health.

Vitamin E	Uses
Role and function of vitamin E	Acts as an antioxidant, Protects the eyes from free radicals
Diseases and conditions that vitamin E can help to cure or prevent	AMD (age-related macular degeneration), Age-related cataracts
How does vitamin E protect the eyes from future diseases and keep them healthy?	It is an antioxidant that protects the eye from damage by free radicals, Helps to prevent cataracts because of old age

Rich Sources of Vitamin E

Food - Cooking oils like sunflower oil, soybean etc., almonds, peanuts, beet greens, spinach, pumpkin, red bell peppers
Fruit - Avocado, mango, kiwi, olives, black currants, blackberries
Tablet - Fitvit-E

7. Vitamin C

Vitamin C also protects your eyes from free radical damage. It is also useful in preventing AMD (age-related macular degeneration). Moreover, vitamin C is required for the production of collagen. Collagen helps to maintain the structure of the cornea and sclera.

Furthermore, vitamin C, which is a vitamin that is useful for the eyes, can be found in foods such as citrus and tropical fruits.

Vitamin C	Uses
Role and function of vitamin C	Production of collagen for maintaining the cornea and sclera structure, Reduces the risk of developing cataracts, Antioxidant
Diseases and conditions that vitamin C can help to cure or prevent	Cataracts, Prevents further progression of age-related macular degeneration
How does vitamin C protect the eyes from future diseases and keep them healthy?	Vitamin C is an antioxidant that nullifies the effect of free radicals, Helps in the production of collagen for strengthening parts of the eye, Reduces the risk of developing cataracts

The vitamin to improve eyesight naturally is vitamin E, and the vitamins which are good for dark circles are vitamin A, K, E, B3, C and B12. Apart from these vitamins, omega 3 fatty oils and Lutein, Zeaxanthin are also useful for improving overall eye health.

Rich Sources of Vitamin C

Food - Peppers, broccoli, potatoes, Brussels sprouts
Fruit - Citrus fruits like oranges, strawberries, blackcurrants
Tablet - Limji CZ

What is the Recommended Daily Vitamin Intake for Men and Women for Good Eye Health?

Having understood which vitamins are good for the eyes, it's time to take a look at the recommended daily intakes for men and women.

As men and women have different average BMIs, requirements and health needs, there are different daily dosage recommendations for them. Check them out below. However, as a cautionary, consult a doctor for the recommended level.

Vitamin Name	Recommended Daily Dose
Vitamin A	700 µg a day (men), 600 µg a day (women)
Vitamin B1	1mg a day (men), 0.8mg a day (women)
Vitamin B2	1.3mg a day (men), 1.1mg a day (women)
Vitamin B3	16.5mg a day (men), 13.2mg a day (women)
Vitamin B6, B9, B12	B6 1.4mg a day (men) 1.2mg a day (women), B9 Adults need 200 micrograms of folate a day., B12 Adults need 1.5 micrograms a day of vitamin B12.
Vitamin E	4mg a day (men), 3mg a day (women)
Vitamin C	40mg of vitamin C a day

What Are the Side Effects of Excess Vitamins on Your Body?

An excessive amount of vitamins can have harmful effects on the body. Here is a list!

Vitamin Name	Side Effects of Excess Vitamins
Vitamin A	Too much vitamin A can cause bone fractures, weak bones and can be harmful to pregnant women
Vitamin B1	Minimal research was done on the subject
Vitamin B2	Minimal research was done on the subject
Vitamin B3	Too much nicotinic acid causes skin flushes and may lead to liver damage
Vitamin B6, B9, B12	B6 Taking too much B6 (more than 200 mg) can lead to peripheral neuropathy, B9 Folic acid of more than 1 mg can mask vitamin B12 deficiency. Eventually, it can damage the nervous system, B12 Not enough evidence
Vitamin E	Not enough evidence
Vitamin C	Taking more than 1000mg of vitamin C a day can cause stomach pain, flatulence, diarrhoea. The symptoms stop when you give up your vitamin C intake

In conclusion, the vitamins which are good for the eyes are vitamins A, Bs, C, and E. However, before you begin to take any of these, always consult a doctor, as taking them in excess could cause many complications. So keep those peepers sparkling and healthy with vitamins!

We hope you enjoyed knowing which vitamin is best for your eyes!

Frequently Asked Questions

✓ Which vitamins are water-soluble?

Excess water-soluble vitamins can be removed from the body via urine. The water-soluble vitamins are vitamin C and vitamin Bs.

✓ Do we need to take vitamins every day?

No, not all vitamins need to be taken every day. For example, some vitamins are obtained through foods naturally and do not necessitate supplements. On the other hand, some vitamins cannot be absorbed naturally and need to be supplemented.

✓ Are carrots good for the eyes?

Yes, carrots are good for the eyes. They have beta-carotene, which is a form of vitamin A. It reduces the oxidative stress that light puts on your eyes.