Which Vitamin Helps Improve Eyesight?

Vitamin A for Better Vision

Vitamin A plays a big role in keeping your eyes healthy. It helps keep the cornea (the outer layer of your eye) clear and supports low-light vision through a protein in the eye called rhodopsin. If you don’t get enough vitamin A over time, it can lead to dry eyes and even night blindness. In more serious cases, it may cause dry eye conditions that affect tear production and overall eye comfort.

Vitamin A also has antiviral and antibacterial properties that help protect your eyes from infections. Plus, it may lower the risk of vision loss caused by age-related macular degeneration (AMD). The best way to get the benefits? Eat foods rich in vitamin A like:

• Carrots
• Tuna
• Butternut squash
• Sweet potatoes
• Spinach
• Cantaloupe
• Lettuce
• Red bell peppers
• Pink grapefruit
• Broccoli

Other Vitamins That Support Eye Health

Vitamin C

Vitamin C is a powerful antioxidant that protects your eyes from damage caused by free radicals. It also helps your body produce collagen, which supports the structure of your eye—especially the cornea and the white part of the eye (sclera). Some research even shows that vitamin C might reduce your chances of developing cataracts.

Good food sources of vitamin C include:

• Citrus fruits
• Tomatoes and tomato juice
• Potatoes
• Red and green bell peppers
• Strawberries
• Cantaloupe
• Kiwi
• Broccoli

Vitamin E

Vitamin E (specifically alpha-tocopherol) is another strong antioxidant. It protects eye cells from oxidative stress and may help prevent damage to eye proteins that could lead to cataracts. To get more vitamin E, add these to your diet:

• Nuts and seeds
• Vegetable oils
• Pumpkin
• Asparagus
• Peanut butter
• Swordfish
• Canola oil
• Olive oil
• Margarine
• Peanuts
• Meat
• Dairy products
• Leafy greens
• Fortified cereals

B Vitamins

The B vitamins—especially B6, B9 (folate), and B12—may help lower levels of homocysteine, a protein linked to inflammation and increased risk of age-related macular degeneration. To get your B vitamins, try these foods:

• Whole grains
• Legumes
• Leafy vegetables
• Fish and shellfish
• Poultry
• Fruits
• Eggs
• Avocados
• Beans
• Milk and yogurt

Other Nutrients That Help Your Eyes

Zinc

Zinc helps vitamin A make melanin—a pigment that protects the eyes. Not getting enough zinc may cause poor night vision. While zinc supplements won’t necessarily improve night vision, research suggests that when combined with antioxidants, zinc may help slow the progression of AMD.

Top zinc-rich foods include:

• Oysters
• Meat and poultry
• Mushrooms
• Kale
• Legumes
• Nuts and seeds
• Whole grains
• Dairy products
• Dark chocolate

Carotenoids

Lutein and zeaxanthin are powerful carotenoids found naturally in the macula (a part of the retina). They filter out harmful blue light and help reduce oxidative stress, lowering the risk of AMD. There’s also a third carotenoid—meso-zeaxanthin—which isn’t found in food but is formed in the retina from lutein.

Great food sources for lutein and zeaxanthin include:

• Kale
• Spinach

Do You Really Need Eye Supplements?

Most people don’t need to take supplements if they’re eating a balanced, healthy diet. There’s not enough solid evidence that supplements directly boost eye health, and they aren’t a replacement for real food or medical treatment. Always check with your doctor before starting any supplement to make sure it’s safe and right for your situation.

Quick Recap

There are several vitamins and nutrients that support eye health—vitamin A is the most well-known, but vitamins C, E, and B-complex vitamins also play key roles. Minerals like zinc and antioxidants like carotenoids further help keep your eyes in top shape. Still, it’s best to talk to your doctor before taking any supplements, especially if you have underlying health conditions.