Most people are aware of the role vitamins and nutrition can play in preventing health problems like cancer and heart disease. But not as many people are aware that most chronic eye diseases are also related to the foods we eat. Our eyes benefit from good nutrition in the same way other parts of our body do.
Nutrition as a science has evolved dramatically over the past hundred years. Doctors used to be concerned only about malnutrition caused by nutritional deficiencies, whereas today we are also concerned about malnutrition caused by excesses of fat, sugar, certain proteins, and overly refined products.
Vitamins and health supplements can be found in a variety of stores, and there are several different types of vitamins to choose from—multivitamins, men’s or women’s vitamins, and even vitamins for the eyes. Eye vitamins are designed to focus directly on eye health. Let’s briefly go over the various types of vitamins and how they benefit the eyes.
Vitamins for the Eyes
Vitamins are classified as either fat-soluble or water-soluble. Fat-soluble vitamins are stored in the body and include A, D, E, and K, while the water-soluble vitamins, C and B, are flushed from your body and need to be replaced daily.
Taking eye vitamins can help us to maintain the health of our eyes. Vitamins for the eyes can also help prevent many diseases. Although we can obtain all the vitamins and minerals we need by eating certain foods, it is nearly impossible in these fast food-oriented times to get a healthy meal with all the vitamins and minerals we need. That is where eye vitamins come in.
- Vitamin A: Vitamin A was the first vitamin thoroughly investigated for its health benefits, hence its name. Not only can it help maintain a strong immune system, vitamin A is essential for keeping the retina healthy and for producing good quality tears that keep the eyes moist. Vitamin A is sometimes used to treat retinitis pigmentosa, which is a hereditary degeneration of the retina. According to one study, 15,000 IU of vitamin A palmitate each day can help slow the progression of the disease. The human body can convert plant chemicals (carotenoids) such as beta-carotene and alpha-carotene into vitamin A. Fruits and vegetables contain many carotenoids. Talk with your eye doctor about the amount of vitamin A you should consume each day. Vitamin A taken in high dosages can be toxic.
- Vitamin B1: Also known as Thiamin, vitamin B1 acts as a coenzyme for certain chemical reactions in the body, assisting enzymes during those reactions. A deficiency in Thiamin can affect the heart and nervous system. When it comes to the eyes, one study revealed that glaucoma patients had lower levels of Thiamin in their blood than those without glaucoma.
- Vitamin B2: Also called riboflavin, vitamin B2 is essential for helping to control chemical reactions that involve oxidation and reduction. It also helps to maintain adequate levels of the B vitamins niacin and pyridoxine. A deficiency of vitamin B2 can result in skin changes and is known to cause cataracts.
- Vitamin B3: Also called niacin, B3 is like a work horse for coenzymes that produce and break down carbohydrates, fatty acids, and amino acids. Niacin also contributes to the antioxidant defense system against cataracts.
- Vitamin B6: Also called pyridoxine, vitamin B6 not only aids in the formation of and niacin, but also participates in many chemical reactions that involve the nervous system. The way red blood cells function is directly related to vitamin B6, and it plays a critical role in chemical reactions involving amino acids. In general, the more protein you consume, the more vitamin B6 you require. A deficiency can lead to raised levels of certain amino acids in the blood, which increases the risk of heart disease.
- Vitamin B12: Vitamin B12 is involved in manufacturing DNA, and also in the production of protein. Deficiency of vitamin B12 can cause irreversible damage to the brain and spinal cord. Early signs of vitamin B12 deficiency include problems with memory and thinking. Damage can occur to the optic nerve, which causes a decrease in vision. If your diet cannot include an sufficient amount of vitamin B12, you may need to take supplements to avoid serious health problems.
- Folic Acid: Folic acid is also a B vitamin (like niacin and pyridoxine listed above) that helps coenzymes in chemical reactions involving amino acids. A folic acid deficiency can cause anemia, which may put pregnant women at a higher risk for certain birth defects. In the eye, a folic acid deficiency may lead to optic nerve degeneration.
- Vitamin C: Did you know vitamin C is naturally present in your eye’s lens? It also helps prevent cataracts. Vitamin C has many functions throughout the body. For example, it is a key component in the formation of collagen, a structural protein that helps with, among many things, the formation of the connective tissue in the sclera of the eye. It also helps other vitamins, such as vitamin E, restore themselves to an active state. Smokers have a significantly lower amount of vitamin C in their bloodstream than do nonsmokers, and vitamin C is easily destroyed when cooked.
- Vitamin D: Did you know vitamin D is not really a vitamin? In fact, it is a hormone. And unlike other vitamins, which are found in foods and beverages, the best source of vitamin D is the sun. Adequate sun exposure is far preferable to dietary supplementation. When the skin is exposed to the sun, it manufactures vitamin D from a form of cholesterol called 7-dehydrocholesterol. Vitamin D has many functions in the body, ranging from creating and maintaining strong bones to helping regulate calcium levels in the kidneys. One study linked a deficiency of vitamin D to nearsightedness. Experts also believe a vitamin D deficiency may be linked to pinkeye, cataracts, and keratoconus.
- Vitamin E: Like vitamin C, vitamin E is found in the lens of the eye. It is also a major player in the body’s antioxidant defense system. Because it is found in the eye’s lens, it is believed to help prevent cataracts. Vitamin E is also found in the retina, and is said to help prevent macular degeneration. A deficiency in vitamin E can lead to an increased risk for both diseases.
Eye vitamins can be bought without a prescription, except for high dosages meant for people who have age-related macular degeneration (AMD) and require an extra dosage. Over-the-counter vitamins are usually not expensive, and provide most or all of the vitamins and nutrients listed on our eye nutrition page. Dosages range from one to four pills a day, but these will vary. It is also good to note that although these vitamins and minerals are good for us, taking too much of them can be dangerous. The National Eye Institute’s research has found that a specific daily dosage of certain vitamins and minerals is effective in preventing AMD. To learn more, visit the National Eye Institute’s web site.