How to choose your eye supplement? Mistakes to avoid...
Written in collaboration with Léa Bathily, dietician.
Are you looking for a dietary supplement to care for your eyes and vision? Do you want to learn more about the subject? We've written this article to guide you through the process. Navigating the many vision supplements on the market can be complicated, as they contain a variety of vitamins, trace elements, and antioxidants. There are now numerous eye-focused dietary supplements available, and we'll give you some tips to help you choose the most suitable one. This will allow you to make informed choices about your eye supplements and ensure their effectiveness.
Avoid overlooking the composition of the dietary supplement
Generally speaking, for a dietary supplement to be effective, the active ingredients used must have proven efficacy for the specific health issue in question. For eye health, several nutrients have been the subject of recognized scientific studies, notably the AREDS (Age Related Eye Disease Study). These studies demonstrate the beneficial effect of lutein, zeaxanthin, zinc, and antioxidant supplementation on eye health. Some dietary supplements are formulated with only a few active ingredients from this list, rather than a combination of all these nutrients. However, for optimal effectiveness, it is preferable for an eye supplement to include all of these nutrients.
The importance of antioxidants for maintaining good vision
The eye is constantly exposed to oxidative stress* throughout its lifespan. Oxidative stress is caused by molecules harmful to our tissues, called reactive oxygen species. Our eyes are exposed to several factors that promote the formation of these compounds, including high-energy radiation, pollution, and even simple, constant contact with oxygen. The tissue of the eye can therefore be easily damaged by oxidative stress.
Oxidative stress is notably implicated in the aging of the eye and the development of eye diseases such as cataracts and age-related macular degeneration (AMD). Supplementation with vitamin C and vitamin E, powerful natural antioxidants, has proven effective against advanced AMD. Therefore, consuming a dietary supplement rich in antioxidants is highly beneficial.
Oxidative stress is an imbalance between the production of free radicals (unstable molecules) and the body's ability to neutralize their harmful effects. Free radicals are produced during normal metabolic processes, but also in response to environmental factors such as pollution, smoking, and radiation exposure. Free radicals can damage cells and DNA, which can contribute to aging and certain chronic diseases such as cancer, cardiovascular disease, and diabetes. The body has natural defense mechanisms to combat oxidative stress, including antioxidants such as vitamin C, vitamin E, and glutathione. However, when free radical production is excessive or the body's defense mechanisms are weakened, this can lead to chronic oxidative stress, which can have detrimental effects on health.
Lutein is essential for a quality supplement
Carotenoid pigments are natural substances found in plants, vegetables, and fruits that give these foods their yellow, orange, or red color. Like vitamins, they are essential for healthy vision. Regular consumption of carotenoids can have beneficial effects on eye health, particularly in preventing age-related macular degeneration (AMD) and cataracts. Carotenoids act as antioxidants and protect retinal cells from damage caused by free radicals.
Spinach, Brussels sprouts, broccoli, bell peppers, carrots, mangoes, oranges, and kiwis are foods rich in carotenoids. However, it can be difficult to consume enough of these foods to obtain the amounts necessary for good eye health. In this case, dietary supplements containing carotenoid pigments can be helpful in providing these nutrients to the body.
Among the carotenoid pigments, lutein and zeaxanthin are essential components of the retinal cells specialized in receiving light. They also possess antioxidant properties that protect against oxidative stress and thus help prevent age-related macular degeneration (AMD). Eye supplements containing lutein , zeaxanthin , and astaxanthin —another carotenoid pigment with the same antioxidant properties as zeaxanthin—can be particularly beneficial for people who do not consume enough of these nutrients in their diet. Astaxanthin has the advantage of having a more comprehensive effect on the body compared to zeaxanthin; moreover, it is the most powerful and effective natural antioxidant. While excellent for vision, the eye, and the body in general, astaxanthin is more expensive than other carotenoid pigments. The importance of carotenoid pigments in maintaining vision and in particular in reducing the risk of AMD has been demonstrated in many reference scientific studies, such as for example the AREDS studies, the LAST study, the EDCCS study.
Although carotenoid pigments cannot cure age-related macular degeneration (AMD) or other eye diseases, they can help prevent their onset and slow their progression. Therefore, it is recommended to regularly consume foods rich in carotenoids and, if necessary, to take high-quality supplements in capsule form after consulting a healthcare professional. This is because supplements can interact with certain medications and have adverse effects.
What is the role of omega-3 fatty acids in eye health and vision?
Omega-3 fatty acids are a category of essential lipids because they have numerous functions, yet they are not synthesized by our bodies. Docosahexaenoic acid (DHA) is a type of omega-3 commonly found in dietary supplements. DHA is also a component of our cell membranes, including those of photoreceptors. This molecule is crucial for the renewal of photoreceptors that may have been damaged by oxidative stress. Omega-3s also play an important role in the prevention of age-related macular degeneration (AMD).
Omega-3 fatty acids have many other functions in our bodies. If you would like to learn more about this, we invite you to read the article: “What is the role of omega-3 fatty acids in our health?”
Why take zinc for eye health?
Zinc is a mineral involved in numerous metabolic reactions in our body. It plays an important role in immune health and is generally involved in cell synthesis and renewal. This property is crucial for the eye, as it enables the renewal of photoreceptors.
The AREDS study demonstrated that the combination of zinc and antioxidants reduced the risk of developing AMD.
As you will have understood, the nutritional composition of food supplements is paramount and it is important to know how to check the different types of formulations available on the market.
How to recognize an effective eye-focused dietary supplement?
Vision supplements formulated with relevant active ingredients are one thing, but the effectiveness of these ingredients on health is another. Indeed, another aspect not to be underestimated is the quantity of nutrients in the final composition of the supplement. This information can be found on the packaging. Nutritional information is provided there, including the quantity of ingredients and the percentage of the recommended daily intake (RDI). The closer the quantity of nutrients is to 100% of the RDI, the better the supplement contributes to meeting our nutritional needs. A supplement that, for the majority of its ingredients, meets the RDI close to 100% will be more effective.
Remember that a dietary supplement is not a substitute for a varied and balanced diet. However, combining it with a complete diet is your best bet for maintaining good eye health and normal vision.
Avoid “single-ingredient” supplements!
As we have seen, maintaining good eye health requires consuming a range of nutrients. Therefore, it is more beneficial to opt for multivitamin supplements to reap all the benefits of the aforementioned nutrients for our eye health.
ORetine, the Phytocea eye-specific food supplement
ORetine is Phytocea 's dietary supplement specializing in eye health. More than just a multivitamin, it combines essential vitamins and nutrients to protect your eyes and support healthy vision. Containing vitamin C, vitamin E, glutathione, and coenzyme Q10, ORetine provides powerful antioxidants that combat oxidative stress. We have also included proven carotenoid pigments such as lutein and astaxanthin, which help maintain the necessary concentration of carotenoids in the retina. These pigments are extracted from marigold flower extract, Haematococcus algae, grape seed extract, and bilberry extract.
We have thought of everything to optimize the action of the different nutrients used by adding to the ORetine formula a combination of trace elements, vitamins B1, B2, B3, B5, B6 and D. These vitamins are necessary for the general functioning of the body, but also help to optimize the action of the active ingredients specialized in eye health.
ORetine is a dietary supplement for eye health that supports several health claims, which you can view on the product page. Feel free to also check out our other supplements and vision care packs .
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FAQs on the topic of dietary supplements and eyes
What is the best dietary supplement for AMD?
It's difficult to recommend a single product, as each manufacturer has its own formula with its own advantages and disadvantages. We recommend supplements containing carotenoid pigments (at least lutein, and ideally astaxanthin and/or zeaxanthin), zinc, and other antioxidants. While price is an important factor, the cheapest supplements are often the least beneficial.
What are the best vitamins for eyesight?
Vitamin A is essential for eyesight, but it's best to get it from food rather than supplements. However, supplements can contain vitamin B2, as well as zinc and other more specific nutrients that help combat oxidative stress, such as selenium, vitamin E, and vitamin C.
What foods are good for AMD?
Foods rich in carotenoid pigments should be favored. A Mediterranean-style diet appears to have a beneficial effect; INSERM has notably dedicated an article to the subject (see the "sources" section of this article).
What is the best dietary supplement for dry eyes?
For dry eyes, it may be helpful to consume vitamin D (vitamin D deficiencies have been shown to be common in people with dry eyes) and omega-3 (especially DHA).
Which dietary supplement is best for cataracts?
Cataracts are caused, among other things, by oxidative stress; it may be beneficial to consume antioxidant-rich supplements to try to slow their progression. ORetine may meet this need.
Sources
http://www.realites-cardiologiques.com/wp-content/uploads/sites/2/2012/01/RO188_desmettre.pdf
https://www.anses.fr/fr/system/files/NUT2007sa0123.pdf
https://www.inserm.fr/actualite/reduire-risque-dmla-en-adoptant-alimentation-mediterraneenne/
https://jamanetwork.com/journals/jamaophthalmology/fullarticle/268224
