Whether it’s because of tedious work-related Zoom calls, scrolling past hundreds of “brain rot” videos on TikTok, looking at cat memes on Instagram or frantically Googling a strange health symptom, the average person’s screen time has risen dramatically. With consistent exposure to blue light comes risks to our vision; digital eye strain and dry eyes are common symptoms of device overuse.
The average adult spends more than 10 hours a day staring at a screen, so these issues are becoming increasingly common. When the Vision Council asked Americans how their eyes were doing, the organisation found that nearly 60% of US adults experience symptoms of digital eye strain, including blurred vision (28%), headaches (27%) and dry eyes (27%).
Around one third of the participants also reported issues with eye strain, so there is a clear need for preventive eye health-promoting solutions that can help consumers to combat these uncomfortable symptoms. A promising solution to this issue is dietary intervention, notes Gidon Sadovsky, CEO of Overnight Glasses. In this article, he discusses the top nutraceutical ingredients that deliver eye health benefits and help to keep our peepers in tip-top shape.
Combating dry eyes
With prolonged screen time, our eyes can become very dry, which can cause irritation and blurred vision. This is particularly prevalent in those who wear contact lenses as their continued use alone can trigger dry eyes. To reduce the incidence of this condition and — in turn — its ill effects, Gidon recommends omega-3-rich foods and supplements as they can play a key role in reducing eye inflammation and improving tear production.
For the plant-based fans among us, walnuts, chia seeds and flaxseeds are a great source of anti-inflammatory omega-3 fatty acids. A systematic meta-analysis published in the Journal of Clinical Medicine found that long-term high omega-3 intake — specifically EPA — can reduce symptoms in those with dry eye disease. By tackling dry eyes, consumers can support their eye health in a cost-effective and simple manner.
Staving off age-related macular degeneration
Age-related macular degeneration (AMD) is a common medical condition that affects the middle part of your vision and is one of the leading causes of blindness in adults older than 60. It is estimated that approximately 200 million people globally have this issue — although this number is expected to nearly 300 million by 2040. However, two carotenoids could offer respite from this condition: lutein and zeaxanthin.
These antioxidants are crucial to protect the macula from both blue light damage and oxidative stress, with research finding that the regular consumption of lutein and zeaxanthin can reduce your risk of developing advanced AMD by 40%. The carotenoids can be found in a range of plant sources, such as goji berries, watercress, green peas and pistachios.
Vitamin A for better night vision
Night blindness can significantly reduce an individual’s ability to see in low light, with a prominent cause of this condition being vitamin A deficiency. Notably, according to the World Health Organization, between 250,000 and 500,000 children each year who experience vitamin A insufficiency become blind, so supplementation with the ingredient could be highly beneficial in terms of preventing this treatable affliction. This trend is also seen in pregnant women and vitamin A supplements are currently recommended by global health organisations to prevent night blindness.
In a guide by Academy of Ophthalmology, experts state that the vitamin works to improve our night vision by helping our eyes to produce the pigment rhodopsin — an important protein that supports vision in low-lighting. Consumers can heighten their vitamin A levels directly by absorbing its active constituent from beef liver and other animal-derived products via dietary intake … or by consuming functional foods or supplements that are high in beta-carotene (a vitamin A precursor). It should be noted, however, that beta-carotene supplementation has been linked to an increased incidence of lung cancer in smokers, so this population should avoid consuming the carotenoid in this context.
Mitigating the risk of cataracts
Cataracts are a significant contributor to visual impairment, with more than 24 million middle-aged Americans being affected by the condition. It occurs as a result of protein buildup within the eye’s lens and often requires an operation in its advanced stages. However, preventive dietary measures may help to slow the condition’s progression; vitamin C, for example, can protect the eye’s lens from oxidative damage. Vitamin C is commonly found in multivitamin formulations, although it’s also widely purchased as a standalone supplement. Bioavailable plant-based sources of vitamin C often come from tropical fruits such as guavas, papayas and kiwis. A long-term study published in the American Journal of Clinical Nutrition found that those who consume higher levels of vitamin C are 18% less likely to develop cataracts, suggesting that vitamin C intake could be particularly beneficial for the ageing population who may be prone to this condition.
Supporting retinal health
As explained above, vitamin A is fundamental to reducing the effects of night blindness — although the nutrient cannot access the retina without zinc. Notably, it’s involved in the conversion of vitamin A into its active form as well as its transfer around the body, meaning combined supplementation may exhibit improved results. By expediting the delivery of vitamin A to the retina, zinc facilitates the production of the protective pigment, melanin, which shields the eyes from light damage. 
According to a study published in Nature, consuming zinc supplements can slow the progression of AMD, as well as visual acuity loss in people displaying symptoms of the disease. Another study in the American Journal of Clinical Nutrition also found that zinc can potentiate the activity of vitamin A in pregnant women with night blindness — helping to restore their vision in this context. Zinc is commonly found in pumpkin seeds, chickpeas and oysters.
Reducing eye sensitivity
Sensitivity to bright lights and glare can be exacerbate by ocular oxidative stress and damage, so supplementation with an antioxidant can help to reduce this. Vitamin E is great for this purpose, as it can help to protect the eyes from free radicals and improve overall eye health. A meta-analysis has also suggested that higher vitamin E intake through diet or supplements can reduce the risk of age-related cataracts while also lowering an individual’s sensitivity to glare. Vitamin E can be found in pistachios — which are also a great source of lutein — as well as sunflower seeds and almonds.
Overall, there are many ingredients that can benefit eye health from different angles and all the ingredients listed above have potential in eye health supplement formulations. To find the best combinations and benefits, R&D teams may profit from looking at the potential of these ingredients when used in synergy; they may have a more pronounced effect on eye health than a singular ingredient could.