Research has identified essential nutrients that can protect your eyes, keep them healthy, improve quality of vision, and reduce the risk of certain eye diseases as you mature. Below are suggested daily intakes which may require supplementation in your diet. 

Lutein 10 mg/day and Zeaxanthin 2 mg/day. These can be found in kale, spinach, collards, corn, green peas and broccoli.


Vitamin C 500 mg/day. Source examples are oranges, citrus juicies and citrus fruits. 


Vitamin E 400 IU/day. Found in nuts, fortified cereals, and sweet potatoes. 


Zinc 25-80 mg/day. Found in red meats, fortified cereals and milk. 
Note: The recommended dietary allowance for zinc is 11 mg for men and 8 mg for women. A zinc dosage 25 mg or higher is for people at high risk for macular degeneration or diagnosed early stage macular degeneration.



Most Americans only get about 10 percent of the lutein and zeaxanthin needed each day from dietary sources. Lutein and zeaxanthin are nutrients that are naturally deposited as a protective layer in the macula, a small spot in the back of the eye responsible for central vision. Lutein and zeaxanthin work like internal sunglasses protecting the macula from damaging effects of blue light and oxidative stress. Higher macular pigment can improve your ability to react to bright flashes of light or see objects against a similar background, critical to driving at night or enjoying outdoor sports. Vitamins containing 10 mg lutein and 2 mg zeaxanthin can help bridge the nutrition gap.