Since I wrote my last article, my mom passed away. She returned to God on March 1st, 2025. I hated to see her in the state she was in.

As most of you know, she’s the reason why I do the work that I do. In the end she could not see (macular degeneration AND glaucoma), she couldn’t hear (nerve damage in her inner ear from radiation and chemotherapy), she couldn’t walk or stand up. She wasn’t able to balance and she wasn’t able to breathe as she had 3 lobes of her lung removed and COPD.

It was gut wrenching to watch my able bodied mom be so humbled and unable to do literally anything for herself. 🙁

That was so sad and difficult to watch.

I felt so helpless. People were writing in with nice suggestions but not understanding the situation. They’d write in to tell me all the benefits of hyperbaric oxygen therapy (as if I wasn’t already aware of that) and how we need to get her into a chamber to help fight her cancer.

Not only did she not have cancer but just to get her off the couch would take 15 minutes and then another 30 to 45 minutes of catching her breath. Getting her to the bathroom was almost impossible. Getting her into the car and into a hyperbaric chamber was not in the cards.

I don’t think people really understand these incredibly complex and unique situations unless they’ve been through something similar.

On top of that she was getting bed sores from sitting on the couch all day everyday. I felt so bad for her.

Even with all that going on, I just with she was able to see. In fact she is the reason why I put together my Vision Protocol.

I wish things had been different. I wish she had been able to avoid smoking, seed oils and blue light as we know those are huge players in having poor vision as we age.

So whether you’re focusing on preventing vision loss, improving your vision or reversing conditions like macular degeneration, you’ll want to add these powerful vitamins for the eyes into your daily health routine.

Factors That Can Damage Eye Health

Before trying to add vitamins for your eyes, I like to stress to people to avoid doing the things that are causing poor vision first.

Most people don’t realize that blue light exposure (constantly looking into blue lit devices and being indoors) can lead to blindness. This combined with polyunsaturated fatty acids (fish oils, seed oils, vegetable oils etc) increase oxidative stress in your eyes also leading to blindness. Smoking and other inflammatory practices (drinking alcohol, stress, heavy metals, parasites etc) also lead to a lack of blood flow and inflammation in your ocular tissues. If you want to keep your vision all the days of your life, you need to avoid the things that cause blindness. Makes sense right?

Blue Light Exposure

Blue light (in the ~400–460 nm range) penetrates deeply into the eye and can induce oxidative stress in retinal tissues. To mitigate blue light I wear these. Modern lifestyles with pervasive screen use (LED monitors, smartphones) raise concerns about cumulative blue light exposure. Research has documented several adverse effects:

• Retinal Damage: Short-wave blue light carries more energy per photon and can cause photochemical injury to the retina. Animal and lab studies show blue light readily triggers the generation of reactive oxygen species in retinal cells. A review in the Int. J. Ophthalmology notes: “High energy short wave blue light between 415 and 455 nm is the most harmful. Direct penetration … into the retina causes irreversible photochemical retinal damage”​ – Source . Essentially, prolonged or intense blue light can kill photoreceptor and RPE cells, similar to a “sunburn” on the retina. This has raised alarms that chronic exposure may contribute to macular degeneration over time​.

• Macular Degeneration and Sleep Disruption: Epidemiological evidence linking blue light to AMD in humans is mixed (some studies find a correlation with lifelong sunlight exposure, while typical device use has not yet shown a clear AMD link). However, eye doctors agree that blue light contributes to digital eye strain and may hasten retinal aging. Blue light also affects circadian rhythms by suppressing melatonin. The same review states this wavelength not only may cause ocular diseases (dry eye, cataract, AMD) but also “inhibiting melatonin secretion… directly affect sleep quality”​ – Source.  In practice, blue-filtering lenses and screen filter apps are often recommended, especially for individuals with high screen time, to reduce potential retinal insult and improve visual comfort.

PUFAs

Most people are consuming a diet of omega-3 PUFAs. These are fats like canola oil, vegetable oil, seed oils, nut oils, sunflower oil, safflower oil and on. They have multiple double hydrogen bonds that are extremely weak. They break when exposed to light, heat and oxygen (all inside our bodies). These PUFAs DESTROY your health by way of oxidative stress (electron loss).

To learn more I would listen to the show I did below.

When the cells in your eye are dying due to a loss of electrons that could lead to conditions like cataracts and even macular degeneration. If you’re eating a diet full of fried oils while looking at screens all day, you’re on the path to blindness and cancer. The research is overwhelming.

• Retinal Lipid Peroxidation: The photoreceptor layer of the retina is rich in DHA (an omega-3 PUFA) and other unsaturated fats. These fats are abundant in the eyes and brain, but they shouldn’t be. They are extremely susceptible to oxidative damage. Studies show that light exposure can peroxidize PUFAs in the retina, leading to chain reactions of cell damage. For instance, docosahexaenoic acid (DHA), abundant in rod outer segments, “is highly susceptible to lipid peroxidation and a subsequent cascade of cellular damage”​. If not adequately protected by antioxidants. Inadequate antioxidant defenses (e.g. low lutein, vitamin E or zinc) allow PUFA peroxides to accumulate, harming membranes of the retina. This oxidative stress is thought to contribute to AMD development. Antioxidants like macular carotenoids and vitamin E help quench these reactions, which is why diets both low in antioxidants and high in omega-6 oils could be problematic for eyes. – Source

• Omega-6 vs. Omega-3 Balance: High intake of omega-6 linoleic acid (found in many vegetable oils and processed foods) relative to omega-3s has been linked in some studies to higher risk of AMD. The Eye Disease Case-Control Study reported that seniors with the highest linoleic acid consumption had about 2× greater risk of neovascular (advanced) AMD (OR ~2.0)​. Similarly, a high omega-6 : omega-3 ratio was associated with greater AMD incidence in the Women’s Health Study​. These findings suggest diets dominated by omega-6 polyunsaturated fats (common in Western diets) may promote inflammation and oxidative damage in the macula. It’s notable that when omega-6 intake is low, omega-3s seem to protect better: one analysis found fish intake was most protective against AMD in people consuming low omega-6, whereas high omega-6 intake blunted the benefit of fish oil​. – Source

Smoking

Cigarette smoking is one of the most damaging lifestyle factors for eye health. My mom smoked for 30+ years. I wish she never did. We know that smoking generates a flood of free radicals and reduces blood flow to the eyes, drastically increasing your risk of degenerative eye diseases.

• Age-Related Macular Degeneration: Smoking’s link to AMD is well-established. A comprehensive review reported that heavy smokers had about a 2-fold increased risk of AMD even years after quitting​. In fact, smoking is the largest modifiable risk factor for AMD. According to the FDA and CDC, “People who smoke cigarettes are two to three times more likely to develop cataracts and up to four times more likely to develop AMD than people who don’t smoke”​.  The toxins in smoke damage the retinal pigment epithelium and choroid, hastening macular degeneration. – Source

• Cataracts: Long-term smoking significantly increases cataract formation in the lens. The oxidative chemicals in smoke likely cloud the lens over time. Studies show smokers tend to develop cataracts 10–15 years earlier than nonsmokers. As quoted above, smokers have about a 200–300% higher cataract risk – Source​. The more pack-years smoked, the greater the lens opacity and need for cataract surgery​. – Source

• Other Effects: Smoking also aggravates dry eye syndrome, increases risk of uveitis, and can worsen diabetic retinopathy. Smoking lowers blood levels of nutrients like carotenoids and vitamin C – compounding the harm by depleting some of the very antioxidants that protect the eye​. – Source

The Top 5 Vitamins For The Eyes

1. Lutein & Zeaxanthin

Human Studies: Lutein and zeaxanthin are yellow carotenoids concentrated in the macula (central retina). Research I’ve read shows they improve visual performance and may slow age-related eye diseases.

Age-Related Macular Degeneration (AMD): A meta-analysis of 9 RCTs in AMD patients found 10–20 mg/day lutein increased macular pigment density and significantly improved visual acuity and contrast sensitivity. The authors conclude “lutein supplementation (10 or 20 mg per day) was associated with an increase in MPOD … visual acuity … and contrast sensitivity… The available evidence suggests that dietary lutein may be beneficial to AMD patients”. – Source

In the 12-month LAST trial (90 patients with atrophic AMD), 10 mg/day lutein (alone or with other antioxidants) not only raised macular pigment levels but also improved near visual acuity and contrast sensitivity, with progression of AMD halted over the 12-month study. – Source​

2. Vitamin A

Human Studies: Vitamin A is essential for the retina – it’s a component of rhodopsin, the pigment that lets us see in low light. Both vitamin A (retinol) and its precursor beta-carotene have proven benefits for vision, especially in low-light conditions and degenerative eye diseases:

Night Blindness: In populations with vitamin A deficiency, supplementation dramatically improves night vision. For example, a trial in Nepal gave women either vitamin A or beta-carotene during pregnancy. Vitamin A supplementation reduced the incidence of night blindness from 10.7% in the control group to 6.7%. In women with highest compliance, night-blindness rates dropped by 67%​. The authors noted even doses “approaching a recommended amount for pregnancy markedly reduced but did not eliminate night blindness”. This underscores vitamin A’s critical role in low-light vision. – Source

Retinal Degeneration: High-dose vitamin A can slow certain retinal diseases. A landmark 4-6 year RCT in 601 adults with retinitis pigmentosa found that 15,000 IU vitamin A palmitate daily significantly slowed the loss of retinal function (as measured by ERG) compared to placebo​. After several years, patients on vitamin A had about a 32% lower risk of significant vision loss, whereas high-dose vitamin E showed no benefit​. The researchers concluded: “These results support a beneficial effect of 15,000 IU/d of vitamin A” on slowing this blinding disease​. – Source

Recommended Intake & Duration: For general health, the RDA for vitamin A is 700 μg RAE (retinol activity equivalents) per day for adult women and 900 μg RAE for men​ – Source, – equivalent to about 2,300–3,000 IU of retinol. (Note: 1 μg RAE = 1 μg retinol or ~12 μg beta-carotene). These levels support normal vision and immune function. In deficiency, much higher doses given short-term can restore vision (e.g. 200,000 IU is used to treat night-blindness in at-risk populations, under medical supervision). For chronic retinal conditions (like retinitis pigmentosa), 15,000 IU/day of retinyl palmitate was used for 4+ years in trials – Source, but such high doses should only be taken under medical guidance due to toxicity risk. Generally, ensure adequate daily intake long-term – improvements in night vision occur within weeks of correcting deficiency, while degenerative conditions require continuous use over years to slow progression.

Food Sources: Vitamin A is obtained from preformed vitamin A (retinol) in animal foods and provitamin A carotenoids (like beta-carotene) in plant foods. Rich sources of retinol include liver (a small portion of beef liver far exceeds the RDA), cod liver oil, and dairy products (milk, cheese, butter)​.

Beta-carotene is abundant in orange and dark-green produce: for example, a single sweet potato (100 g) provides over 100% of the RDA (~900 μg RAE), and carrots, pumpkin, butternut squash, mango, and cantaloupe are all high in carotenoids. Leafy greens like spinach and kale also contain beta-carotene (in addition to lutein). As a rule, colorful fruits and vegetables – orange, yellow, and dark green – are excellent sources of beta-carotene (which the body converts to vitamin A)​. Including a mix of these foods daily will ensure sufficient vitamin A for eye health.

3. Vitamin C

Human Studies: Vitamin C is a potent antioxidant concentrated in the eye’s lens and fluids. It helps regenerate other antioxidants and maintain connective tissue in the cornea. Studies suggest long-term vitamin C intake protects against cataracts and may benefit those with macular degeneration.

Cataract Prevention: Numerous studies link higher vitamin C intake to a lower risk of cataract (clouding of the lens). A 10-year study of 324 twin pairs in the UK found dietary vitamin C significantly protected against cataract progression – showing about a 33% reduction in cataract progression in those consuming high vitamin C diets​. – Source

Similarly, a long-term USDA trial of older women found that those who took 500 mg vitamin C supplements daily for >10 years had 77% fewer early-stage cataracts compared to non-supplement users​. In fact, “there were 77 percent fewer early-stage cataracts among the women who took the supplements daily for more than 10 years than among those who didn’t”, demonstrating a strong protective effect of consistent, long-term vitamin C use. – Source

Visual Acuity and AMD: While vitamin C alone is not a standalone treatment for macular degeneration, it was a key component (500 mg/day) of the AREDS antioxidant formula that reduced progression to advanced AMD by ~25% over 6 years. – Source. Long-term observational studies have also found that people with higher plasma vitamin C or higher fruit/vegetable intake tend to retain better lens clarity and retinal health with age​. – Source However, randomized trials of moderate durations have shown mixed results on their own. The overall evidence suggests vitamin C works synergistically with other antioxidants to slow age-related eye changes.

Recommended Intake & Duration: The RDA for vitamin C is 90 mg/day for adult men and 75 mg/day for women (nonsmokers) – Source. Roughly the amount in one orange. For eye health, many experts advise higher daily intakes (200+ mg) from diet, and the AREDS trial used 500 mg/day in supplement form. Long-term consistency is important: in studies, 10+ years of daily vitamin C supplementation was needed to see significant cataract risk reduction. – Source.

Vitamin C is water-soluble and not stored, so daily intake (through diet or supplements) is required. Doses up to ~500 mg are well absorbed; very high doses (e.g. >1000 mg) simply get excreted and can cause gastrointestinal upset in some. A daily multivitamin or dedicated eye supplement often contains 250–500 mg vitamin C, which, combined with a diet rich in fruits and veggies, helps saturate the eye tissues over time.

Food Sources: Vitamin C is abundant in many fruits and vegetables. Citrus fruits are famous sources – one medium orange provides ~70 mg (close to the RDA). Other excellent sources include bell peppers (half a cup of raw red pepper has ~95 mg), kiwifruit (~64 mg each), strawberries (~85 mg per cup), broccoli (~50 mg per 1/2 cup cooked), Brussels sprouts, and papaya. – Source. Even white potatoes and tomatoes contribute some vitamin C. Aim to eat a variety of fruits and vegetables daily – for example, a large orange at breakfast, a cup of berries or raw peppers as a snack, and a serving of broccoli or greens at dinner would together provide several hundred milligrams of vitamin C. Cooking can reduce vitamin C, so include some raw produce or lightly cooked sources to maximize intake.

4. Vitamin E

Human Studies: Vitamin E is a fat-soluble antioxidant that protects cell membranes in the eye from oxidative damage. It has been studied for preventing cataracts and slowing AMD, often in combination with other nutrients:

Cataract and Lens Health: Long-term observational studies suggest vitamin E intake helps maintain lens clarity. In the Nurses’ Health Study, women under 60 who took vitamin E supplements for ≥10 years had ~29% less progression of lens opacification over 5 years compared to non-users​. – Source

A 5-year study specifically found that the increase in lens clouding was 42% higher in non-supplement users than in those who used vitamin E for a decade​. In other words, the long-term vitamin E users had significantly slower cataract progression. The authors concluded: “Our results suggest that long-term use of vitamin E supplements… may reduce the progression of age-related lens opacification”​

5. Zinc

Human Studies: Zinc is a mineral highly concentrated in the retina (particularly in retinal pigment cells). It’s involved in enzymatic reactions for vitamin A’s vision cycle and antioxidant enzymes. Zinc supplementation has been shown to slow macular degeneration and improve night vision in those with zinc deficiency:

Macular Degeneration: Zinc was tested in both early trials and the large AREDS study for AMD. A pivotal 2-year RCT in 151 patients by Newsome et al. found that oral zinc (≈80 mg zinc/day) significantly preserved vision in AMD patients. “Although some eyes in the zinc-treated group lost vision, this group had significantly less visual loss than the placebo group after 12 to 24 months. This is the first controlled study to show a positive effect”​. – Source

In the 5-year AREDS trial (over 3,000 participants), the zinc + antioxidants combo yielded the greatest benefit (25% reduced progression to advanced AMD)​ – Source. Notably, zinc alone also lowered risk: in high-risk patients, zinc (80 mg with 2 mg copper) reduced the odds of developing advanced AMD by about 29% versus placebo (OR ≈0.71)​. The AREDS authors state that “both zinc and antioxidants plus zinc significantly reduced the odds of developing advanced AMD in this higher-risk group” – Source​. These findings cement zinc as a key nutrient in slowing macular degeneration.

Night Vision and Other Eye Effects: Severe zinc deficiency can cause poor night vision, since zinc is required for the enzyme that converts retinol to retinal (needed in rhodopsin). In a study of pregnant women with night blindness, adding zinc to vitamin A improved dark adaptation more than vitamin A alone. – Source 

Furthermore, in older adults with low macular zinc, supplements improved visual contrast sensitivity in some reports. While zinc’s primary evidence is in AMD, its role in supporting the retina’s structure and function is well recognized.

Recommended Intake & Duration: The RDA for zinc is 8 mg/day for women and 11 mg/day for men. However, for eye benefits, higher doses were used in studies. The AREDS formula included 80 mg zinc oxide daily (along with copper to prevent copper-deficiency anemia). This is a pharmacologic dose about 7–10 times the RDA, intended for those with diagnosed AMD. For general eye health or mild deficiency, a typical supplementation is more moderate (e.g. 25–40 mg/day). It’s not advised to chronically take 80 mg zinc without medical supervision, but this dose for a few years in AREDS was well-tolerated and effective​.

Many eye vitamins now provide 25–40 mg zinc, which may be a balanced approach. Duration: Zinc’s benefits in AMD accrued over 5+ years​, so long-term use is needed. Even in the shorter 2-year trial, benefits were modest but present​. Consistency is key, as zinc supports ongoing retinal metabolism and antioxidant defense.

Food Sources: Zinc is found in a variety of foods, especially proteins. Shellfish are among the best sources – e.g., oysters have extremely high zinc (one oyster can provide several mg of zinc). Other good sources include red meat (beef, lamb), poultry, and liver. For vegetarians, pumpkin seeds, sunflower seeds, and other nuts provide some zinc (a handful of pumpkin seeds ~2–3 mg). Legumes (beans, lentils) and whole grains contain zinc too, though in plant foods it’s less bioavailable due to phytates. For example, 100 g of cooked lentils provides ~1.5 mg. Including protein-rich foods in your diet will generally help meet the RDA. If relying on plant sources, to improve absorption you can soak or sprout beans/grains to reduce phytates, and consume vitamin C-rich foods with meals (which enhances mineral uptake).

My Final Thoughts

As you can see there are many things you can do to prevent vision loss and even reverse common eye conditions naturally. On top of these vitamins for your eyes, there are IV treatments, energy devices and many more modalities to help heal your eyes and restore your vision naturally.

Going blind is not something that has to happen. If you get on it early, you can prevent further progression and possibly even restore lost vision. For example, Dr. Jonathan Wright has an 8 week intensive IV treatment protocol for macular degeneration that he claims has a 70% success rate (where conventional ophthalmologists say there’s nothing you can do but “monitor” and “test”).

I share links to many of these treatments and options in my Vision Protocol which I’d highly suggest if you want to help heal your vision naturally.

Questions:

1. Are you worried about losing your vision?
2. What do you do to prevent that from happening?
3. What have you tried that helped keep or restore your vision?

Comment below!