Nutrition plays a vital role in maintaining healthy eyes and can help prevent or slow many common eye conditions - including dry eye, age-related macular degeneration (AMD), and even floaters (vitreous degeneration). While supplements can be helpful, they are no substitute for a healthy diet – instead, think of them as extra support. In this guide, we’ll look at which foods and nutrients support optimal eye health and discuss evidence-based supplements that may be beneficicial. 

Foods to Include for Eye Health

A diet rich in antioxidants, vitamins, and healthy fats supports your eye health and helps prevent or slow common eye diseases. Try to regularly include the following foods in your meals:

• Leafy Green Vegetables: Spinach, kale, broccoli, romaine lettuce, and other dark leafy greens are packed with lutein and zeaxanthin. These carotenoids accumulate in the retina and filter blue and UV light and help protect retinal cells from oxidative damage.

• Brightly Colored Fruits & Veggies: Carrots, bell peppers (capsicums), oranges, berries, and other vibrant produce are rich in vitamin C and beta-carotene (a form of vitamin A), along with other antioxidants. These nutrients support healthy retinal function and reduce oxidative stress in the eye.

• Oily Fish: Fatty fish such as salmon, mackerel, sardines, herring, anchovies, trout, and tuna are high in omega-3 fatty acids (particularly DHA and EPA). Omega-3s support the structure of retinal cells and have anti-inflammatory effects. Eating oily fish about 2–3 times per week is recommended. A higher intake of omega-3s has been linked to a lower risk of advanced AMD and can also help reduce dry eye symptoms.

• Nuts and Seeds: Walnuts, almonds, flaxseed/linseed, chia seeds, and hemp seeds provide omega-3s (especially the plant form ALA) as well as vitamin E. Vitamin E is a potent antioxidant that, together with vitamin C, helps keep eye tissues healthy. Regularly snacking on a handful of nuts and seeds may help lower inflammation and support the delicate tissues of the eyes.

• Other Omega-3 Sources (Especially for Non-Fish Eaters): You can also get omega-3s from sources like oysters and mussels; seaweed and algae (some algae supplements are high in DHA); soybeans and soy products (tofu, tempeh, edamame); kidney beans and navy beans; avocados; and even Brussels sprouts. Including these in your diet is a great way to support eye health, particularly if you don’t eat much fish.

• Water: Don’t forget to stay hydrated. Dry eye symptoms are often worse when you’re dehydrated, so drinking water regularly throughout the day can keep your eyes moist and comfortable. Good hydration supports tear production and overall eye comfort.

These foods provide key nutrients – like lutein, zeaxanthin, vitamins A, C, and E, zinc, and omega-3s – for good eye health. Aim for a colorful “eat the rainbow” diet to cover a broad spectrum of vitamins and antioxidants.

Foods (and Drinks) to Limit or Avoid

On the flip side, certain foods and dietary habits can increase inflammation or oxidative stress, which may worsen eye conditions over time. It’s best to moderate or avoid the following:

• Excess Sugar and Refined Carbs: A high-sugar diet or lots of white bread, pasta, and other refined carbohydrates can contribute to blood sugar spikes and diabetes. Diabetes, in turn, raises the risk of diabetic retinopathy and oxidative stress in the eyes. Keeping your blood sugar under control (by limiting sweets and refined grains) is important for protecting your retina.

• Highly Processed Foods: Diets heavy in processed foods (like packaged snacks, fast food, etc.) tend to be pro-inflammatory. They often contain unhealthy fats, high sodium, and additives that aren’t health or eye-friendly. Chronic inflammation can affect the blood vessels in the eyes and potentially aggravate conditions like AMD or dry eye. Try to choose fresh, whole foods whenever possible.

• Unhealthy Fats (Saturated and Trans Fats): Fried foods, fatty cuts of meat, and processed baked goods can be high in saturated and trans fats. These fats negatively affect cardiovascular health and can impair blood flow, including the circulation in the tiny vessels that nourish the eyes. Poor ocular blood flow can make eye problems worse. It’s wise to limit fried and overly fatty foods for both your eye health and heart health.

• Excess Omega-6 Oils: Omega-6 fatty acids are essential in small amounts, but the modern diet often contains way too much (especially from vegetable oils like corn, soy, sunflower, and in many processed snacks). A very high omega-6 to omega-3 ratio in the diet can promote inflammation. You don’t have to avoid omega-6 entirely (many healthy foods have some), but try to use healthier oils (like olive or canola in moderation) and balance with omega-3 sources.

• Excessive Alcohol: Heavy alcohol consumption can increase oxidative stress and cause systemic dehydration – neither is good for the eyes. Alcohol can also lead to nutritional deficiencies (for example, it can deplete vitamin A and certain B vitamins). In fact, alcohol is considered a mild risk factor for dry eye disease, especially in women. If you drink, do so in moderation and pay attention to whether your dry eye symptoms worsen after alcohol. Staying hydrated and ensuring good nutrition is key if you consume alcohol.

• Instant Coffee: Surprisingly, recent research has raised a red flag about instant coffee. A 2025 study found that a genetic predisposition combined with drinking instant coffee was associated with a significantly higher risk of developing dry AMD. This doesn’t mean you must cut out coffee entirely, but if you’re at risk for AMD, you might consider limiting instant coffee or opting for brewed coffee instead. As always, moderation is wise.

If you have specific concerns – for example, if you have diabetes or high blood pressure that affect your eyes – be sure to discuss diet with your healthcare provider.

Practical Tips for Eye-Healthy Eating

It can be challenging to change your diet, but here are some practical tips to boost your eye nutrition:

• “Eat the Rainbow”: Include a variety of different colored vegetables and fruits every day (dark leafy greens, orange and red fruits/veggies, purple berries, etc.). Different colors mean different antioxidants and vitamins, all of which together support your eye health.

• Have Fish Twice a Week: Try to eat oily fish (such as salmon, sardines, tuna, or trout) about 2–3 times per week to get those beneficial omega-3 fatty acids. If you don’t eat fish, consider a high-quality omega-3 supplement (more on this below) after consulting with your doctor or optometrist.

• Include Nuts and Seeds: Munch on a handful of nuts or seeds several times a week. Toss walnuts or flaxseeds into your salad or oatmeal, or snack on almonds.

• Use Healthy Oils in Moderation: When cooking, choose healthier oils like extra virgin olive oil or avocado oil, but still use them sparingly. Try baking, steaming, or grilling foods instead of frying, to cut down on unhealthy fats.

• Stay Hydrated: Keep a water bottle with you and sip throughout the day. Proper hydration helps maintain a healthy tear film on your eyes, preventing dryness. Limit sugary drinks and excessive caffeine, as they can be dehydrating.

• Talk to Your Doctor, Dietitian or Optometrist About Supplements: Before starting any supplement for eye health, discuss it with your doctor, dietitian, optometrist or ophthalmologist. They can recommend the right doses and formulations for your specific needs (based on your eye condition, diet, and medical history). Remember that supplements are additions, not replacements – you still need a balanced diet for them to work best.

Supplements for Eye Health

In addition to a balanced diet, certain supplements have been shown to support eye health. Some are especially useful if you have specific eye conditions or higher risk. Below we cover key supplements and nutrients, along with evidence from major studies:

AREDS2 Vitamins for Macular Degeneration (AMD)

If you have been diagnosed with AMD (or told you have drusen, which are early signs of macular degeneration), you may have heard about AREDS vitamins. The Age-Related Eye Disease Study (AREDS), sponsored by the U.S. National Eye Institute, tested whether high-dose vitamins and minerals could slow down AMD.

• AREDS1 Findings: The first AREDS trial showed that a specific high-dose antioxidant vitamin + zinc formula could significantly slow the progression of intermediate to late AMD. In fact, people with moderate AMD who took the AREDS supplement daily were about 25% less likely to progress to advanced AMD over 5 years compared to those taking a placebo. And in those who already had significant vision loss in one eye from AMD, the supplements helped reduce the chance of severe changes in the other eye (roughly a 20% reduction in risk, according to the study). This was a big deal, it meant that vitamins could help preserve vision in at-risk patients.

• AREDS2 Updates: A follow-up study called AREDS2 refined the formula. Researchers added two key nutrients, lutein and zeaxanthin (and removed beta-carotene, which had been linked to lung cancer risk in smokers). AREDS2 found that adding lutein and zeaxanthin further improved outcomes for certain patients – it provided an additional 18% reduction in the risk of progressing to advanced AMD in some subgroups. The updated AREDS2 formula is now the standard recommendation for people with intermediate or advanced AMD in at least one eye. It typically contains:

  • Vitamin C – 500 mg
  • Vitamin E – 400 IU
  • Zinc (as zinc oxide) – 80 mg
  • Copper (as cupric oxide) – 2 mg
  • Lutein – 10 mg
  • Zeaxanthin – 2 mg

If you have moderate to advanced AMD, taking an AREDS2 supplement each day may help slow it down, it’s not a cure, but it can make a meaningful difference in protecting your central vision. Those with early-stage AMD or a strong family history of AMD might consider it as well, although evidence suggests there’s no clear benefit in very early AMD. Always consult your optometrist or ophthalmologist to see if AREDS2 vitamins are right for you.

At Illume Eye Care, for example, we offer the Macutec supplement (a brand that contains the exact AREDS2 formula) for patients who need it.

Lutein & Zeaxanthin

Lutein and zeaxanthin are the superstar carotenoids mentioned above, and they deserve a special highlight. These are natural pigments found in leafy green veggies, corn, orange peppers, eggs, and other foods. They concentrate in the macula (the central part of the retina) and help filter light as well as act as antioxidants in the eye.

Most of us don’t get enough lutein and zeaxanthin from diet alone – a typical New Zealand (or Western) diet is often quite low in them. Increasing your intake of these carotenoids (either through lots of greens and veggies, or through supplements) can help build up the protective pigment in your retina. Research has shown that people with higher lutein/zeaxanthin levels are less likely to progress to advanced AMD. In AREDS2, patients who had low dietary lutein/zeaxanthin benefited the most from supplementing.

If you don’t eat a lot of leafy greens or peppers, consider taking a lutein+zeaxanthin supplement – many AREDS2 formulas already include them, but they are also available in stand-alone supplements. Aim for around 10 mg lutein and 2 mg zeaxanthin per day (that’s the amount used in studies). And of course, keep eating those greens! 

Omega-3 Fatty Acids (for AMD & Dry Eye)

Omega-3s are essential fatty acids that do wonders for your eyes. The two most important omega-3s for eye health are EPA and DHA, commonly found in fish oil. Here’s how omega-3s can help:

• Retinal and Macula Health: DHA is a major component of the retina. Meta-analysis studies have shown diets rich in omega-3s (or fish) is associated with a lower risk of AMD. Studies have found that people who eat more fatty fish have a lower incidence of macular degeneration. Omega-3s also support blood vessel health in the eyes and may protect against inflammation that contributes to AMD.

• Many dry eye studies show benefits at 1000–2000 mg/day (EPA + DHA).

• Dry Eye Relief: If you suffer from dry, itchy, or burning eyes, omega-3 supplements might offer some relief. Omega-3 fatty acids have anti-inflammatory properties and help support the oily layer of our tear film (produced by glands in our eyelids). Clinical trials on dry eye have shown mixed results, but many have demonstrated improvements in symptoms and tear quality when patients take about 1000–2000 mg per day of EPA+DHA ~3 months of consistent use.

Choosing an Omega-3 Supplement - Not all fish oil (omega-3) supplements are equal. If you decide to take one, here are a few tips:

• Look for a high content of EPA and DHA, these are the active omega-3 ingredients. For example, a good product might have a combined EPA+DHA of 500 mg or more per capsule.

• The formulation matters: Triglyceride (rTG) form omega-3 is generally better absorbed than the cheaper ethyl ester form. Many high-quality brands will specify they use re-esterified triglyceride form for better absorption.

• Check the EPA:DHA ratio. For dry eyes, some studies suggest an EPA:DHA ratio of around 2:1 or 3:1 might be beneficial (EPA tends to be particularly anti-inflammatory). However, both are important, so the main thing is getting a good amount of each.

• Purity and quality: Use brands that are known for good manufacturing practices – they should be purified to remove heavy metals or contaminants (since fish can contain mercury, etc.). A quality omega-3 will also add vitamin E or other antioxidants to prevent the oil from oxidizing.

• Storage: Omega-3 oils can go rancid in heat or light. Keep your capsules in a cool, dark place (some people even refrigerate them) to maintain their freshness. If your capsules smell extremely fishy or “off,” that’s a sign the oil might have oxidized. High-quality fish oils usually have minimal smell because they’re very pure.

It’s usually recommended to take around 1500–2000 mg of combined EPA+DHA per day for dry eye or general eye health, but consult your doctor for your specific case. Also, be a little patient – you might need to take them daily for about 8–12 weeks before you notice the difference in your eyes.

Omega-3 Products at Illume: We carry several omega-3 supplements that meet these quality criteria, for those who need them:

• Dry Eye Forte – A fish oil supplement formulated for dry eyes, each capsule providing omega-3 (EPA/DHA) plus added GLA, vitamins E and D₃.

• Lacritec – An omega blend that combines fish oil with flaxseed and borage oil. This mix provides omega-3s as well as other beneficial fats (like GLA from borage) to fight inflammation.

• Solana Health Dry Eye Complete – A high-dose omega supplement (totaling ~1344 mg omega-3 per daily dose) that also includes omega-7 (from sea buckthorn), lutein, and vitamin D₃. It’s a comprehensive formula targeting dry eye and overall eye health.

In addition to products we stock we also recommend the following options from pharmacies.

• Nordic Naturals Omega-3 – We also recommend international brands like Nordic Naturals for high-quality fish oil. Nordic Naturals offers concentrated fish oil capsules that are very pure and have a naturally balanced EPA/DHA ratio.

• Vegetarian/Vegan Options: If you don’t consume fish, you can still get omega-3s! Algae-based supplements (for example, Nordic Naturals Algae Omega) provide DHA (and some EPA) sourced from algae – the original source of omega-3 in the marine food chain. Additionally, sea buckthorn berry oil is a plant-based source of omega-7 fatty acids, which can support mucous membranes including the eyes. These can be useful additions for vegetarians dealing with dry eye (sea buckthorn is often taken as 1–2 capsules daily, per product instructions).

Fun Fact: While Omega-3 index and omega-6:3 ratio testing is not generally available at GP practices, it is available in New Zealand via NZ home kits. This can give you an idea of your levels and whether you might benefit from more omega-3. (Not everyone needs to do this, but some nutrition enthusiasts find it interesting!).

Supplements for Floaters (Vitreous Health)

Floaters are those small moving “specks” or cobweb-like shapes you might occasionally see drifting across your vision. They are caused by changes in the vitreous humor, the gel-like substance filling the back of the eye. Floaters are usually harmless (just a normal part of aging), but they can be annoying, especially if one drifts right into your line of sight while reading or driving. Until recently, the only ways to deal with bothersome floaters were either just “living with them” or, in severe cases, surgical options (which carry risks).

The good news is, recent research suggests that targeted nutrients might help reduce floaters by nourishing the vitreous and protecting it from oxidative stress. A specialized supplement has been developed for this purpose, VitroCap® N.

VitroCap-N is a once-daily capsule formulated to support the vitreous gel and reduce floaters. It contains a precise blend of antioxidants and collagen-supporting nutrients. It was developed by researchers in Germany and is now available in places like New Zealand and Australia. Its ingredients were chosen to protect the collagen in the eye and to fight oxidative damage in the vitreous. Each capsule of VitroCap-N provides:

• L-Lysine – 125 mg (an amino acid that helps with collagen formation)
• Vitamin C – 40 mg (antioxidant that also supports collagen health)
• Grape Seed Extract – 26.3 mg (rich in proanthocyanidins; a strong antioxidant)
• Citrus Bioflavonoids – 100 mg (including 60 mg of hesperidin; supports blood vessels and collagen)
• Zinc – 5 mg (important for overall vision and helps activate vitamin A in the eye)

These ingredients work together in the eye: Vitamin C and grape seed extract provide antioxidant protection to prevent oxidative stress from damaging the vitreous collagen. Lysine and bioflavonoids (hesperidin) support the stability of collagen and hyaluronic acid in the vitreous, potentially slowing the degenerative changes. Zinc is included because it’s essential for eye health (the retina has high zinc levels) and it helps with collagen synthesis and the function of vitamin A.

Is there evidence it works? Yes – the FLIES study (Floater Intervention Study), a double-blind clinical trial, tested VitroCap-N in patients with persistent floaters. The results were promising: after 6 months of daily use, about 77% of people taking VitroCap-N had a measurable reduction in floaters (less vitreous opacity on imaging), and 67% reported improved vision-related quality of life. Importantly, these improvements were significantly better than the placebo group, indicating the supplement was making a difference. Patients in the study also experienced improved contrast sensitivity (meaning they could see contrasts better, which floaters often interfere with). This was the first time a non-surgical treatment showed such effect on floaters in a controlled trial.

VitroCap-N is taken as 1 capsule per day, with water, usually after a meal. Because it’s a nutritional approach, it’s recommended to continue it for at least 3–6 months to judge its effectiveness (the study showed benefits at 6 months). The formulation is vegan, gluten-free, and lactose-free, which is great for those with dietary restrictions.

Of course, if you ever notice a sudden shower of new floaters or flashes of light, treat that as an emergency and see an optometrist or ophthalmologist immediately – those can be signs of a retinal tear or detachment. But for the common, chronic floaters that have been examined by your eye care provider and deemed benign, VitroCap-N could be a helpful remedy.

Other Supplements to Consider

Beyond the major players above, there are a few other vitamins and supplements that might benefit your eyes or are important in specific situations:

• Vitamin D: Low vitamin D levels have been linked with an increased risk of dry eye and even AMD. In New Zealand, many people have suboptimal vitamin D, especially in winter. If a blood test shows you’re low in vitamin D, supplementation can improve your overall health and may support your eye surface as well. (Vitamin D has anti-inflammatory effects.) Always check with your GP and get your level tested – don’t just take high-dose vitamin D for no reason. But if you’re deficient, correcting it could help your eyes (and it’s also crucial for bone health and immunity).

• Probiotics & Prebiotics: How do gut bacteria relate to the eyes? Well, a healthy gut microbiome can reduce systemic inflammation, which in turn may benefit conditions like dry eye or ocular rosacea. In patients with Rosacea or Sjögren’s syndrome (conditions that often cause severe dry eye), probiotics have shown some promise in reducing inflammation. You can support your gut by eating fiber-rich foods, prebiotic foods (like onions, garlic, bananas, oats) and probiotic foods (like yogurt with live cultures, kefir, kimchi, sauerkraut, miso). Taking a probiotic supplement with strains such as Lactobacillus and Bifidobacterium (for example, the blend IRT5 which contains multiple strains) for several months might improve not just your digestion but possibly your tear quality. It often takes about 3 months to notice any benefits. (New Zealand options: products like BePure Two Probiotic or Bioceuticals UltraBiotic 45 are examples that some practitioners recommend.) Always talk to your healthcare provider if you have any immune conditions before starting probiotics.

• Vitamin A: We know vitamin A is crucial for vision (it’s needed to make the visual pigment in our retina). Most people get enough vitamin A from food (eggs, dairy, liver, carrots, etc.). But if you have a proven vitamin A deficiency or conditions that affect absorption, then supplementing vitamin A can be important. Unless you’re deficient, you shouldn’t take high-dose vitamin A as it can accumulate and become toxic. The AREDS/AMD supplements do not contain vitamin A (beta-carotene) anymore because of risk in smokers. So, only supplement vitamin A if your doctor finds you need it.

• Vitamin B12: For individuals who are low in B12 (for example, vegans or those with certain anemias or absorption issues), supplementing B12 is important for overall nerve health, including the optic nerve. There is some evidence that B12 deficiency can cause ocular surface issues and neuropathy that could affect the eyes. If you’re deficient, correcting B12 might improve symptoms like eye discomfort or light sensitivity. It’s also just good for energy and nerve function in general.

• Zinc, Copper & Selenium: These trace minerals play supporting roles in eye health. Zinc is famous in eye health because it’s part of the AREDS formula and is heavily concentrated in the retina. It helps vitamin A work in the retina and supports enzyme function. Copper is paired with zinc in supplements to prevent deficiency (excess zinc can lower copper levels), and it also has a role in blood vessel health. Selenium is a lesser-known hero: it’s an antioxidant mineral that has been found beneficial in some dry eye studies, possibly because it supports the activity of glutathione peroxidase (an antioxidant enzyme). Brazil nuts are a great natural source of selenium. In some cases of dry eye or thyroid-related eye disease, a doctor might recommend selenium supplementation.

• Curcumin (Turmeric): Curcumin is the active anti-inflammatory component of turmeric spice. It has powerful antioxidant and anti-inflammatory effects throughout the body. Some early research suggests curcumin supplements can improve dry eye symptoms and reduce certain inflammatory markers. It might also have protective effects on the nerves (including optic nerve) and retina indirectly by reducing inflammation. If you enjoy curry or golden turmeric milk, you’re getting some curcumin already! As a supplement, curcumin is often taken in a formulated form for better absorption (like curcumin phytosome or with piperine). It can be one more tool in the toolbox for those battling chronic inflammation of the eyes.

• Comprehensive Eye Health Formulas: There are also “all-in-one” style supplements that combine many of the above ingredients for general eye health. For example, at Illume we have Nutrivision Eye Pro+, which contains over 11 researched ingredients (including vitamins, antioxidants, and nutraceuticals) aimed at supporting the eyes, optic nerve, and even the brain (since visual processing involves the brain). These broad supplements can be useful for someone who wants a convenience of not taking multiple different pills. However, they may not have high doses of each thing, so they’re more for general maintenance or mild support. Always check the label and ensure it aligns with what you need (or ask your eye care professional if a specific formula is a good fit for you).

Final Thoughts

Nutrition profoundly affects eye health. By optimizing your diet, eating plenty of greens, colorful fruits, omega-3 rich foods, and staying hydrated, and by using evidence-based supplements when appropriate, you can support your vision for the long run. Healthy eating and proper nutrients can improve dry eye symptoms, protect your retina and macula, keep your tear film balanced, and even possibly slow down eye aging processes.

Remember, supplements are there to fill the gaps or provide a boost in specific situations; they work best on top of a good diet and healthy lifestyle (not as a replacement). It’s always a good idea to discuss with your optometrist or ophthalmologist before starting a new supplement, especially if you have an eye condition or take other medications.

At Illume Eye Care, we stock a wide range of clinically validated eye supplements and we can help tailor a nutrition and supplement plan to your specific needs. Our goal is to combine the latest science with a practical, patient-friendly approach so that you can keep your eyes healthy and your vision clear for years to come.