If we're honest, one of the first questions anyone asks when it comes to supplements is "does it work?"
And with some vitamins, the answer to that isn't a straight yes or no. Supplement companies claim their products do all sorts of magic, but when you dig a little deeper, you find something else.
Lots of times, there isn't sufficient research available to confirm that X nutrient is beneficial for X effect. Or if there is evidence, it's not always conclusive, and there's consistently mixed results.
But eye supplements aren't one of them, especially Performance Lab Vision. It's 100% backed by science.
Eye conditions like cataracts, age-related macular degeneration, and glaucoma are pretty common, and while several factors contribute to their development, nutrition seems to influence them all, or at least in part.
Learn about the best vitamins for eye health, and if they're something you should be investing your money into. Hint: these ones are worth it.
Vitamins and The Eye
Micronutrients (vitamins and minerals) are critical for proper body function in every system, including your eyes. Without them, key biological processes can't happen, and your body won't run like it should—or at all.
Here's some quick insight:
Vitamin A is essential in forming rhodopsin, a retinal photoreceptor pigment, and deficiency leads to impaired night vision. It's also crucial for maintaining the health of the ocular surface, as well as acting as an antioxidant.
As another example, Vitamin C serves as a potent antioxidant to protect the eyes from free radical damage, but it's also found in higher concentrations in the aqueous humor than in any other body fluid, suggesting it's of particular importance to the lens.
The role of vitamins in maintaining the health of the retina and lens can't be overlooked.
Both structures are under threat of damage by oxidation due to free radicals generated partially by normal metabolic processes and partially by exposure to UV rays from sunlight 1. Other lifestyle activities can also contribute to free radical production.
There's a substantial amount of research to support the role of vitamins in protecting the lens and retina, as well as promoting the health of the body to benefit the eyes indirectly.
Let's discuss what you need to know about key vitamins for eye health and if they actually work.
The Research Behind Vitamins For Eye Health
Vitamin C and E
Antioxidants—one of the most potent supplements you can take for ocular health, and a whole slew of other conditions, as well.
While Vision is loaded with important plant antioxidants, we're talking about two key vitamins here: vitamin C and E.
What do they do: Both of these vitamins have potent antioxidant capabilities that protect your eyes against damage caused by free-radicals.
The purpose of antioxidants in the body is to donate an electron to highly reactive unstable compounds and stabilize the radicals to prevent cellular damage.
When left unchecked, radicals can damage critical biological molecules, including DNA, proteins, carbohydrates, and lipids.
Interestingly, though, several eye conditions have been linked to oxidative stress, which is a state whereby the balance between available antioxidants and free radicals is off-kilter 2, 3.
Low antioxidant status means there are too few molecules to neutralize the radicals, and thus they continue to float around and cause damage.
Does it work? A study published in the Archives of Ophthalmology sought to determine the link between supplementation of vitamins C and E, beta carotene, and zinc for age-related macular degeneration, visual acuity, and vision loss 4.
They found that participants supplementing with 400 IU of vitamin E along with other nutrients (vitamin C, beta-carotene, and zinc) reduced the risk of progressing to advanced stages of AMD by 25%! Other studies suggest that high-dose vitamin E may be associated with a reduced risk of age-related cataracts 5.
But it's not just this.
Vitamin C is a key vitamin involved in the synthesis of collagen, one of the most abundant proteins in the body that provides structure to the eyes, especially the cornea and sclera 4.
One study found that a 490mg minimum daily intake of vitamin C helped reduce the risk of developing cataracts by up to 75% 6.
Beta-carotene and Vitamin A
They're often used interchangeably, but vitamin A and beta carotene aren't quite the same.
There are two types of vitamin A: preformed vitamin A (retinol and retinyl ester) and provitamin A carotenoids, of which beta-carotene is the most well-known.
Both provitamin A and preformed vitamin A require metabolization to retinal and retinoic acid, the active forms of vitamin A, before they can be used towards specific biological functions 7.
But what you need to know is that beta-carotene conversion to vitamin A isn't 1:1. Studies suggest that as intake of beta-carotene increases, conversion to vitamin A actually decreases 8.
It's estimated to be around a 12:1 equivalency 9, meaning that consuming just beta-carotene isn't sufficient to provide adequate vitamin A.
What it does: Vitamin A is best known for its involvement in night vision. Specifically, it supports proper function of the conjunctival membranes and cornea, the outside covering of the eye, as well as being a component of rhodopsin, the pigment that absorbs light in the retinal receptors and enables low-light vision 10.
Does it work? Some of the best evidence supporting the importance of beta-carotene for eye health comes from an AREDS1 trial, whereby supplementation with β-carotene (15mg) and other nutrients (vitamin C, 500 mg; vitamin E, 400 IU; zinc, 80mg; copper, 2mg) significantly reduced the risk of developing advanced AMD 4. The study used levels well above the average intake but nonetheless were still highly effective.
If that's not enough, a 2001 study of participants in the Blue Mountains Eye Study found that supplementing with a multivitamin, B complex, and vitamin A reduced prevalence of cataracts in participants 11.
Zinc
We usually associate zinc with immunity or reproductive health, but it turns out that zinc is actually good for your eyes, too. It's highly concentrated in ocular tissue, with two areas in specific: the retina and choroid 12.
What it does: In your body, zinc acts as a critical co-factor needed for the function of hundreds of enzymatic reactions. Without it, they can't proceed. This includes the synthesis of key enzymes like superoxide dismutase, which serves a critical role in scavenging superoxide radicals and protecting against free radical damage.
Most of the studies looking at zinc's role in the eye focus on the retina and retinal pigment epithelium where zinc is thought to interact with taurine and vitamin A, modify photoreceptor plasma membranes, regulate light-rhodopsin reactions, modulate synaptic transmission, as well as serve as a potent antioxidant 12.
Does it work? In one of the previously mentioned studies, high-dose zinc supplementation (80 mg/d) together with antioxidant was shown to reduce the risk of progression to advanced AMD in patients who already had extensive drusen 3. However, it's important to note that the zinc dosage was 5-10 times higher than the RDA for men and women 13.
B Vitamins
In particular, three B vitamins are of importance when we're talking about eye health: vitamin B6, B9 (folate), and B12. However, other ones like B1, B2, B3 are still in the running and play a role in vision and ocular health.
What they do: The importance of B6, B9 (folate), and B12 comes in where homocysteine is concerned. These vitamins play a key role in the conversion of homocysteine to less toxic amino acids, and without that conversion, homocysteine builds up.
Elevated homocysteine has been linked to increased inflammation and an increased risk of developing AMD 14, among many other chronic health conditions.
B2 (riboflavin) and B3 (niacin) are also important due to their role as potent antioxidants that may protect against cataract formation because of excessive free-radical damage 15.
Niacin may also prevent glaucoma, a condition whereby the eye's optic nerve becomes damaged 16.
Do they work? One study found that 1,000 mcg of B12, along with B6 and folate, reduced the risk of developing AMD by up to 34% 17.
Another study evaluating dietary intake of lutein and zeaxanthin with B vitamins found that the highest dietary intake of B6 was associated with a decreased risk of developing moderate nuclear lens opacity, and the highest dietary intake of niacin and B12 were associated with a decreased risk of development of mild nuclear or mild cortical cataracts 18.
Key Takeaways
The point here is that eye vitamins do work, but like every other supplement, you can't rely solely on them to provide your body with everything it needs.
Antioxidant supplements like Performance Lab Vision are great and highly beneficial, but their purpose is to augment a healthy lifestyle and proper nutrition.
That means a diet rich in colorful fruits and vegetables, a fair amount of protein (animal or plant-based), loads of healthy fats, and complex carbohydrates.
But lifestyle factors also play a role here. Things like regular exercise, stress management, and the like are equally important, but perhaps most significant is protecting your eyes from damage.
Wearing UV-protective sunglasses when outside, avoiding contaminants in the eyes (makeup, etc.), and blocking blue rays with light-blocking glasses are all crucial practices to keep your eyes healthy and out of harm's way.
References
- NA Brown, AJ Bron, JJ Harding, HM Dewar. Nutrition supplements and the eye. Eye (Lond). 1998;12 ( Pt 1):127-133.
- A Taylor, T Nowell. Oxidative stress and antioxidant function in relation to risk for cataract. Adv Pharmacol. 1997; 38: 515-536.
- DL Williams. Oxidative stress and the eye. Vet Clin North Am Small Anim Pract. 2008; 38(1): 179-vii.
- Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8 . Arch Ophthalmol. 2001;119(10):1417-1436.
- Y Zhang, W Jiang, Z Xie, W Wu, D Zhang. Vitamin E and risk of age-related cataract: a meta-analysis. Public Health Nutr. 2015;18(15):2804-2814.
- KM Meek, NJ Fullwood. Corneal and scleral collagens--a microscopist's perspective. Micron. 2001; 32(3): 261-272.
- A Ross. Vitamin A and Carotenoids. In: Shils M, Shike M, Ross A, Caballero B, Cousins R, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2006:351-75
- JA Novotny, DJ Harrison, R Pawlosky, VP Flanagan, EH Harrison, AC Kurilich. Beta-carotene conversion to vitamin A decreases as the dietary dose increases in humans. J Nutr. 2010;140(5):915-918.
- MJ Haskell. The challenge to reach nutritional adequacy for vitamin A: β-carotene bioavailability and conversion--evidence in humans. Am J Clin Nutr. 2012; 96(5): 1193S-203S.
- https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
- M Kuzniarz, P Mitchell, RG Cumming, VM Flood. Use of vitamin supplements and cataract: the Blue Mountains Eye Study. Am J Ophthalmol. 2001;132(1):19-26.
- BH Grahn, PG Paterson, KT Gottschall-Pass, Z Zhang. Zinc and the eye. J Am Coll Nutr. 2001;20(2 Suppl):106-118.
- Scientific Evaluation of Dietary Reference Intake, Food and Nutrition Board. Institute of Medicine: Dietary Reference Intakes (DRI) for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC National Academies Press, 2000.
- P Huang, F Wang, BK Sah, et al. Homocysteine and the risk of age-related macular degeneration: a systematic review and meta-analysis. Sci Rep. 2015; 5: 10585.
- JA Mares-Perlman, WE Brady, BE Klein, et al. Diet and nuclear lens opacities. Am J Epidemiol. 1995; 141(4): 322-334.
- PA Williams, JM Harder, NE Foxworth, et al. Vitamin B3 modulates mitochondrial vulnerability and prevents glaucoma in aged mice. Science. 2017; 355(6326): 756-760.
- WG Christen, RJ Glynn, EY Chew, CM Albert, JE Manson. Folic acid, pyridoxine, and cyanocobalamin combination treatment and age-related macular degeneration in women: the Women's Antioxidant and Folic Acid Cardiovascular Study. Arch Intern Med. 2009; 169(4): 335-341.
- TS Glaser, LE Doss, G Shih, et al. The Association of Dietary Lutein plus Zeaxanthin and B Vitamins with Cataracts in the Age-Related Eye Disease Study: AREDS Report No. 37. Ophthalmology. 2015;122(7):1471-1479.
