


Lutein and zeaxanthin

Found naturally in the human eye, these two carotenoids filter out high-energy blue light from the sun that can harm the macula lutea, the part of the retina that sees detail in the center of your field of vision. Lutein and zeaxanthin supplements can act like a pair of sunglasses for the macula lutea, filtering some high-energy light exposure, lowering AMD risk, and improving visual acuity, Adams says. They also may help with night driving and computer use by improving contrast sensitivity and glare recovery. And they prevent oxidative damage, potentially thwarting dry eye and cataracts, or lens clouding, says Adams.

Dose: 6–12 mg lutein and 4–8 mg zeaxanthin daily

Other antioxidants



Omega-3 fatty acids

Inflammation appears to play a role in AMD. Regular consumption of fatty fish, nuts, or omega-3 supplements seems to reduce retina damage, lowering AMD. A recent study found people who took omega-3 supplements produced more tears, encouraging news for people with dry eye. DHA in fish oil also helps keep eye membranes flexible and functioning normally, says Anshel.

Dose: Eat fatty fish like wild salmon twice weekly or take 1,000 mg of omega-3 supplements daily.

Coenzyme Q10

“The cells of the retina use a lot of energy,” Anshel says. This compound, which is produced in the body, but at lower levels with age, keeps mitochondria healthier, so they can produce that power. It also may minimize lens-cell damage from light exposure.

Dose: 30 mg coQ10 daily, or 100–200 mg daily if you take statins, because cholesterol-lowering drugs tend to deplete coQ10 levels.



Dose: 300 mg resveratrol and 100–150 mg bilberry.