Our eyes truly are the windows to our world. They are so incredibly intricate, and we should not take our eye health for granted. We could lose their ability to work properly in the blink of an eye. For the most part, both children and adults do not think about their health until it begins to fail them. Our eyes, like everything else in our body, should be taken care of the best we can for them to work optimally. We need to support them with the right nutrients to keep them working and focusing properly, and we must take significant breaks from blue light exposure from digital devices. 

Vitamins, Minerals and Antioxidants for Kids' Vision Health

On average, it has been noted that children and teens spend anywhere from 5-9 hours on their devices. With the current events that are happening in our world today and social distancing being enforced, children of all ages are depending on devices for their schooling and entertainment more than ever; therefore, they need to focus on taking in specific nutrients for healthy vision development. Ones like multis containing vitamin A and zinc, extra vitamin C, omega-3s, and carotenoids like lutein and zeaxanthin.

One of the ways our eyes work is through reacting to light through rods and cones in the retina. This gives us our vision, color differentiation, and depth perception. The macula is the center of the retina and is responsible for our central vision, which we use when reading. The macula is also the most sensitive part of the retina, and it is more prone to the damaging effects of blue light. Blue light is a natural part of sunlight, but too much can damage our retina and macula and disrupt sleep. Our eyes are also exposed daily to harmful environmental substances and pollutants, and although we may try to consume the foods that support vision, typically diets fall short.

We first must start with a high-quality multivitamin for children and teens. This multi should contain vitamins A and C and zinc, which are crucial eye nutrients. Vitamin A is important for healthy vision, as it plays an important role in helping the eyes adapt to light changes. Food sources of vitamin A include cod liver oil, eggs, fortified milk, and orange and yellow fruits and vegetables. Kids may not eat many nor enough of these foods, which is why it’s great that you find vitamin A in multis. In the marketplace, you can find multis in gummy form or use adult minis for teens.

Vitamin C is an important antioxidant that works to scavenge free radicals and aid in capillary and blood vessel health. There are many vitamin C-rich fruits and vegetables, but, kids may not consume enough. Multis have some vitamin C in them, but additional is helpful. You can find powders or gummies available from 250 mg on up. Zinc is a mineral that also has antioxidant and anti-inflammatory components and is typically found in a multi or as a delicious lozenge. Too much zinc can cause issues; therefore, for children keep it to 5-15 mg total.

Omega-3s, specifically DHA (docosahexaenoic acid), support healthy retinal function. Approximately 60% of our retina is made of DHA. Omega-3s have various roles in supporting healthy vision such as aiding the normal development and functioning of the retina and macula. You can obtain omega-3s from eating cold-water fatty fish like cod, salmon, sardines, and tuna. Most children typically do not love consuming fish; therefore, offering supplements in a delicious flavored liquid or mini soft gel is a great option. Cod liver oil is especially beneficial as it also contains vitamin A.

Lutein and zeaxanthin are carotenoids, which are found in yellow, orange, and green foods (kale, spinach, sweet potatoes, carrots, egg yolks) and are stored in high amounts in and around the macula. Zeaxanthin is the predominant carotenoid found in the center of the macula, and lutein is found in higher concentrations in the surrounding retina. They also may increase macular pigment density, which is associated with healthy retinas and vision.

They also are powerful antioxidants that work to protect our eyes and vision by filtering and blocking harmful ultraviolet sunlight and digital blue light (computers, laptops, tablets, phones), as well as providing protection against oxidative stress and retinal damage from free radicals. Be sure to look for a product with Lutemax 2020. This trademarked formulation provides three carotenoids (lutein, zeaxanthin, and meso-zeaxanthin) that are clinically proven to support vision health. Lutemax 2020 filters high-energy blue light from digital devices and indoor/outdoor light. Gummy formulas are available for children and teens.

These are the most recommended nutrients for supporting healthy vision development and function in growing children. Some can be found in a multi, but the strength may not be enough. An additional vitamin C, omega-3, and lutein and zeaxanthin supplement may be a good idea. These work as protection and help boost overall eye health by reducing eyestrain from digital device use, supporting glare tolerance, protecting against oxidative stress, and promoting retinal and macular health. It’s also especially important to turn off all digital devices a few hours before bed, use the setting tool to change blue light on your devices, or consider blue-light-blocking screen covers or glasses.