Our eyes are the windows to our world, and maintaining optimal vision health throughout our lives requires a consistent focus on consuming the necessary nutrients at each stage of life. By understanding the specific nutritional requirements for children, adolescents, adults, and seniors, we can make informed dietary choices that support lifelong vision health.

Eyes are a complex organ that require a range of nutrients to function optimally. Several nutrients play crucial roles in maintaining the structure and function of the eyes while also protecting them from damage caused by environmental factors such as sunlight and oxidative stress. Children’s eyes are still developing, and they require specific nutrients to support their growth and prevent potential vision problems, especially with all the added blue light exposure.

Nutrients That Support Healthy Vision

Blue light is a natural part of sunlight, but is also emitted from devices such as tablets, laptops, phones, and televisions. Too much blue light exposure can damage our retina and macula. The macula is the most sensitive part of the retina and more prone to the damaging effects of blue light. As children of all ages are depending on devices for their schooling and entertainment more than ever, they need to focus on taking in specific nutrients for healthy vision development. A high-quality multivitamin mineral for young children and teens should be the starting point, and the multi should contain crucial eye nutrients like vitamins A and C, and the minerals copper and zinc. Carlson offers Mini-Multi that is smaller and easier to swallow for teens and adults.

Vitamin A is essential for normal growth, development, and maintenance of the retina, and 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 or enough of these foods which is why it’s great that there typically is some vitamin A in multis. For young children who may struggle with swallowing tablets or capsules, liquid supplements containing vitamin A like our deliciously flavored Kid’s Cod Liver Oil could be a more suitable option.

Vitamin C helps maintain collagen production, which supports the structure of the eyes. It is also an important antioxidant that works to scavenge free radicals, as well as aid in capillary and blood vessel health. Multis have some vitamin C in them, but additional would be helpful. Powders, tablets, and gummies are available for children and adults from 125 mg on up.

Zinc is a mineral that has antioxidant components. It also plays a significant role in transporting vitamin A to the retina. Zinc is typically found in multis, but if additional is needed, delicious chewable tablets are offered.

Omega-3 Fatty Acids are essential for the development and function of the retina and macula. DHA specifically supports healthy retinal function as approximately 60% of our retina is made of DHA. You can obtain omega-3s from eating cold-water fatty fish like cod, salmon, sardines, and tuna. Here again most children typically do not love consuming fish; therefore, offering supplements in a delicious, flavored liquid or chewable mini-soft gel would be more palatable for them. Cod liver oil is especially beneficial as it also naturally contains vitamin A.

Lutein and Zeaxanthin are carotenoids that act as natural antioxidants and work to protect our eyes and vision by filtering and blocking harmful UV sunlight and digital blue light. They also provide protection from oxidative stress and retinal damage from free radicals, and are found in kale, spinach, sweet potatoes, carrots, egg yolks, and other foods. Supplements are available in gummy forms for children and adults who may not consume enough of these nutrients through diet alone. 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 eye health by filtering high-energy blue light.

Astaxanthin is a naturally occurring carotenoid found in yeast and other natural sources. In research, several beneficial effects have been seen for the eyes due to its strong antioxidant capacity, including improving blood flow to the retina, enhancing visual acuity, and offering an effective natural solution for protecting against blue light damage. Additionally, astaxanthin has been shown to enhance the function of the macula, which is responsible for central vision and color perception, and this may help improve visual acuity and reduce the symptoms associated with digital eye strain. We have great tasting fermented astaxanthin gummies combined with vitamin C for children and adults.

As we age, our eyes become more susceptible to various age-related conditions. Critical nutrients for supporting eye health in older adults include all the same as the children’s recommendations but would be needed in higher amounts. Some additional nutrients such as vitamin E and CoQ10 would be beneficial. Vitamin E is another powerful antioxidant that helps protect cell membranes in the eyes from damage caused by free radicals. Coenzyme Q10 is a powerful antioxidant that declines with age, and CoQ10 supplementation has shown potential benefits for eye health, particularly with cataracts. Many of these nutrients are available individually or found in combination like our ACES+Zn or ACES+Omega.

So be certain to focus on eye health from childhood to the golden years to achieve the best vision possible. Along with eating foods to support eye health, following tips to decrease blue light exposure, and maintaining regular eye checkups, ensuring adequate intake of these key nutrients is essential during different life stages, as their requirements may vary depending on age, lifestyle, and overall health status.