7 Important Vitamins and Nutrients for Eye Health

April 9, 2025

Vision changes are often considered a natural part of aging, but poor eye health can also be closely linked to inadequate nutrient intake.

Eating a balanced diet of whole foods rich in essential vitamins and minerals can help promote eye health and may reduce the risk of developing ocular disease.

Discover seven important vitamins for eye health and learn how a nutritious ketogenic diet helps support vision naturally.

7 important vitamins and nutrients for eye health

Aging and nutrient deficiencies are linked to poor or worsening eyesight. Maintaining a balanced diet rich in eye-supporting vitamins, minerals, and fatty acids can promote healthy vision and may reduce the risk of ocular issues.

Here are seven essential nutrients for supporting eye health.

1. Vitamin A

Vitamin A helps produce photopigments in the retina via a process known as phototransduction, which is how the eye captures the light spectrum. This fat-soluble vitamin also assists in lubrication, which may help reduce the risk of dry eye disease and vision loss.

“Vitamin A is one of the most important eye vitamins and may help improve night blindness, dry eye, and reduce the risk of cataracts as you age,” explains Dr. Berg.

Vitamin A exists in two main forms: retinol and beta carotene. Retinol is the most bioavailable form of vitamin A and is found in animal-based foods, such as beef, chicken, organ meats, oily fish, eggs, and dairy.

Beta carotene is a plant-based precursor to retinol found in colorful vegetables such as carrots, butternut squash, and leafy greens.

Vitamin A deficiency is often caused by an ultra-processed diet, malabsorption issues due to intestinal permeability, or low bile production.

Because vitamin A is fat-soluble, it requires the presence of fatty acids and bile to be absorbed. This leaves those with bile deficiency or a sluggish gallbladder at a higher risk of deficiency.

2. B Vitamins

B vitamins, a complex of eight different vitamins, support healthy nerve cell function and help keep the protective myelin sheath around the nerves intact. This reduces the risk of optic nerve damage linked to eye diseases such as glaucoma.

A study published in Nutrients found that a diet high in B vitamins may help reduce vision loss and lower the risk of developing age-related macular degeneration (AMD).¹

Deficiencies are often linked to a high-carb diet, which can impair the absorption of B vitamins in the gut. Vitamin B malabsorption can also result from gastrointestinal issues, such as Crohn’s disease and inflammatory bowel disease (IBD).

Natural food sources of B vitamins include:

Beef
Pork
Salmon
Avocados
Cheese
Mushrooms
Unfortified nutritional yeast

Watch the video below to learn more about the best vitamins for supporting ocular health.

3. Vitamin C

Vitamin C is a powerful antioxidant that helps protect the eyes from ultraviolet (UV) radiation from sunlight. It can also help reduce the risk of developing nuclear cataracts, which cause cloudy or blurred vision.

The antioxidant properties of vitamin C may help mitigate the effects of harmful free radicals and reduce oxidative stress of the eye, which can contribute to various ocular diseases.

A study published in The American Journal of Clinical Nutrition found that higher dietary intake of vitamin C was associated with a reduced risk of nuclear cataract progression.²

Vitamin C is found in a variety of plant foods, including:

Sauerkraut
Bell peppers
Brussels sprouts
Berries
Broccoli
Kale
Lemons

4. Vitamin D

Vitamin D is essential for many bodily functions, including immune support, bone maintenance, and mood regulation. It also helps support eye health, thanks to its potent anti-inflammatory properties, which may reduce the risk of age-related macular degeneration.

A study published in the Indian Journal of Ophthalmology suggests that maintaining adequate vitamin D levels may support corneal healing processes and promote tear film stability, especially in individuals with dry eye symptoms or those undergoing eye surgery.³

The body produces vitamin D primarily through exposure to sunlight, and it can also be obtained through nutrient-rich whole foods such as:

Wild-caught fish, including salmon, tuna, and sardines
Egg yolks
Mushrooms
Cod liver
Beef liver

Maintaining healthy vitamin D levels through sun exposure and dietary sources may support normal tear production and overall ocular health.

5. Vitamin E

The antioxidant properties of vitamin E can help reduce free radicals in the body and may help protect the delicate tissue in the eyes from damage that could lead to cataracts and other ocular diseases.

The following foods are rich sources of vitamin E:

Sunflower seeds
Avocados
Almonds
Asparagus
Leafy greens, such as spinach, Swiss chard, and kale
Broccoli

6. Omega-3 fatty acids

Omega-3 fatty acids are a group of beneficial fats-such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

The retina contains high concentrations of these fatty acids, especially DHA, which explains why omega-3 fats can promote good vision.

A study published in the International Journal of Ophthalmology found that omega-3 fats help lubricate the eye and support tear production.⁴

Omega-3 deficiency can lead to dry eyes and is often caused by not eating enough omega-3-rich foods or regularly consuming seed oils and grains high in omega-6 fatty acids.

Some of the best sources of omega-3 fatty acids are:

Cod liver
Wild-caught fish such as salmon, tuna, and sardines
Chia seeds
Flaxseed oil

7. Zinc

Zinc is a trace mineral that facilitates the production of melanin in the retina. Melanin is the pigment in the eye that helps protect it from UV damage and oxidative stress.

A study published in the Journal of the American College of Nutrition found that inadequate zinc levels may contribute to the development and progression of chronic ocular disease.⁵

Zinc deficiency, linked to a greater risk of cataracts and macular degeneration, is often caused by excess phytates in the diet. Phytates can inhibit intestinal zinc absorption and are found in whole grains, legumes, and certain nuts.

To support healthy zinc levels, incorporate more zinc-rich foods into your diet, including:

Seafood such as crab, oysters, lobster, and fish
Beef
Pork
Eggs
Dairy products

What is the best diet to support eye health?

A nutrient-dense ketogenic diet, rich in healthy fats, high-quality protein, and plenty of vegetables, can help maintain optimal nutrient levels essential for promoting good vision and supporting overall health.

A Healthy Keto® diet focuses on 7 to 10 cups of organic vegetables daily, which boosts carotenoid intake, including lutein and zeaxanthin. These nutrients have been shown to help support eye health and may reduce the risk of macular degeneration.

A study published in Nutrients found that lutein and zeaxanthin also help filter blue light and can protect the retina from oxidative stress.⁶

Additionally, a Healthy Keto diet limits sugar and grains, which are detrimental to eye health as they cause inflammation and oxidative stress, both of which are linked to various ocular conditions.

This also explains why high-carb diets can lead to diabetic retinopathy, a leading cause of blindness.

Key takeaways

Poor eyesight and declining visual health are linked to aging and insufficient dietary intake of essential nutrients.

The best vitamins for eye health include vitamins A, B, C, D, and E, along with the trace mineral zinc and omega-3 fatty acids. Maintaining a balanced intake of these nutrients supports healthy vision and may help protect the eyes from oxidative damage.

A nutritious, whole-food, low-carb diet, such as Healthy Keto, which focuses on organic vegetables, oily fish, pasture-raised dairy, and grass-fed beef, can help promote a healthy intake of eye vitamins and avoid the detrimental effects of sugars and carbs on eye health.

FAQ

1. What are the best vitamins for the eyes?

Vitamins A, B, C, D, and E are some of the best vitamins to promote healthy vision and maintaining adequate dietary intake may help reduce the risk of eye diseases, including dry eye syndrome, night blindness, and optic neuropathy.

Additionally, zinc, omega-3 fatty acids, and the carotenoids lutein and zeaxanthin are associated with good eye health and a lower risk of age-related macular degeneration.

2. How can I improve my eye health naturally?

Following a low-carb, whole-food diet, such as Healthy Keto®, that’s rich in healthy fats, high-quality protein, and plenty of vegetables can help you naturally maintain the nutrients needed to support eye health.

This way of eating promotes antioxidant intake and normal blood sugar levels, and supports the body’s ability to protect and nourish delicate eye tissues.

3. What minerals are needed for better eyesight?

Zinc and copper are especially important for eye health, as they help produce melanin and defend against oxidative stress.

Zinc is found in oysters, red meat, eggs, and dairy, while copper is present in organ meats, seeds, and shellfish. Including these in your meals supports normal visual processing and cellular repair.

4. Which form of vitamin A is best for the eyes?

Preformed vitamin A, widely known as retinol, is the best form of vitamin A to promote healthy eyes. Retinol can be obtained from animal sources such as fatty fish, beef, dairy products, liver, and eggs.