Highest effect
carotenoids
Other
Impact
Highest effect
Typical dose:10–20 mg / day
Lutein and Zeaxanthin are the only carotenoids that accumulate in the macula, forming the macular pigment. This pigment acts like internal sunglasses, filtering high-energy blue light and neutralizing free radicals, which is critical for slowing the progression of age-related macular degeneration (AMD) as shown in the AREDS2 clinical trials.
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Vitamin C
Vitamin
Impact
Highest effect
Typical dose:250–1000 mg / day
The eye's lens and aqueous humor have very high concentrations of Vitamin C to combat oxidative stress from UV light. Studies, including the AREDS trials, show that Vitamin C, as part of an antioxidant cocktail, can slow the progression of AMD and may reduce the risk of cataract formation.
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Vitamin E
Vitamin
Impact
Highest effect
Typical dose:200–400 IU / day
Vitamin E works synergistically with Vitamin C and other antioxidants to protect the delicate fatty acids in the retina from free radical damage. Its inclusion in the AREDS/AREDS2 formula highlights its clinical efficacy in slowing the progression of age-related macular degeneration.
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Zinc
Mineral
Impact
Highest effect
Typical dose:25–80 mg / day
Zinc is highly concentrated in the retina and is a critical cofactor for many enzymes involved in eye function. It plays a key role in transporting Vitamin A from the liver to the retina, which is necessary for producing melanin, a pigment that protects the eye. It is a cornerstone of the AREDS/AREDS2 formula for AMD.
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High effect
Astaxanthin
Other
Impact
High effect
Typical dose:4–12 mg / day
Astaxanthin is a unique and potent antioxidant that can effectively reach the inner eye tissues. It helps protect against light-induced damage, improves blood flow to the retina, and has been shown in clinical studies to reduce symptoms of eye fatigue, strain, and blurred vision associated with digital screen use.
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Copper
Mineral
Impact
High effect
Typical dose:1–2 mg / day
High-dose zinc supplementation, as recommended in the AREDS2 formula for vision support, can interfere with copper absorption and lead to a deficiency. Including a small amount of copper is not for direct vision benefits but is a crucial safety and efficacy measure to balance the zinc intake.
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EPA (Eicosapentaenoic Acid)
Fatty Acid
Impact
High effect
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid that produces signaling molecules which potently reduce inflammation. This action is highly beneficial for ocular surface health, helping to alleviate symptoms of dry eye syndrome by reducing inflammation in the tear-producing glands. It works synergistically with DHA's structural role. The priority should be set to reflect its high efficacy.
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Vitamin A
Vitamin
Impact
High effect
Typical dose:2500–5000 IU / day
Vitamin A's role in forming rhodopsin is undisputed and essential. However, deficiency is rare in developed nations, and high-dose supplementation carries a risk of toxicity. The AREDS trials replaced its precursor, beta-carotene, due to risks in smokers. Its priority should be slightly lower than the core AREDS2 components to reflect its more specific application (night vision) and need for careful dosing.
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Moderate effect
Flavonoid
Other
Impact
Moderate effect
Typical dose:50–200 mg (of extract standardized for anthocyanins) / day
'Flavonoid' is a very broad category. While specific members like anthocyanins show promise for improving microcirculation and reducing eye fatigue, the evidence is not as robust or foundational as the AREDS2 ingredients. A lower priority and more moderate effectiveness rating are more appropriate.
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Lycopene
Botanical
Impact
Moderate effect
Lycopene is a powerful antioxidant that accumulates in ocular tissues, including the ciliary body and retinal pigment epithelium. It helps protect the retina and lens by quenching free radicals generated by UV and blue light exposure, offering complementary protection against oxidative stress. Its priority should be updated to reflect its standing as a valuable, though not primary, ocular carotenoid.
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Resveratrol
Botanical
Impact
Moderate effect
Resveratrol helps combat oxidative stress and inhibits inflammatory pathways implicated in age-related macular degeneration (AMD) and diabetic retinopathy. It supports mitochondrial function in the high-energy environment of the retina, potentially preserving photoreceptor health.
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Riboflavin
Vitamin
Impact
Moderate effect
Typical dose:1.3–10 mg / day
While deficiency can cause serious eye problems, supplementation is most beneficial for addressing or preventing a deficiency. For the general population, its role is supportive of the eye's antioxidant systems, like glutathione recycling, rather than being a high-impact, direct treatment for common age-related conditions. Its priority should reflect this supportive role.
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Rutin
Botanical
Impact
Moderate effect
Typical dose:250–500 mg / day
As a bioflavonoid, Rutin's primary benefit is strengthening capillaries. This is supportive for overall eye health and potentially for conditions involving vascular fragility like diabetic retinopathy. However, its effectiveness is not on par with foundational nutrients like Lutein or Zinc, warranting a more moderate rating and priority.
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Selenium
Mineral
Impact
Moderate effect
Selenium is a critical component of the powerful antioxidant enzyme glutathione peroxidase, which is highly concentrated in the eye. This enzyme is crucial for neutralizing damaging free radicals, thereby protecting the delicate structures of the lens and retina from the oxidative stress implicated in cataracts and macular degeneration. The priority should be set to reflect this important supportive role.
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Vitamin D
Vitamin
Impact
Moderate effect
Vitamin D receptors are present in the retina, where it exerts anti-inflammatory and anti-angiogenic effects. Observational studies link low vitamin D status to an increased risk and progression of age-related macular degeneration (AMD), making it a valuable nutrient for long-term ocular health.
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Situational effect
Ginkgo
Botanical
Impact
Situational effect
Typical dose:120–240 mg / day
Ginkgo biloba is known for its ability to enhance microcirculation. This effect may extend to the small blood vessels of the eye, improving blood flow to the optic nerve and retina. This makes it a situationally useful supplement for conditions where vascular health is a concern, such as normal-tension glaucoma.
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Taurine
Amino Acid
Impact
Situational effect
Typical dose:500–2000 mg / day
Taurine is one of the most abundant amino acids in the retina, where it plays a critical role in osmoregulation and protecting retinal cells from stress and damage. While human intervention studies are limited, animal models show that taurine deficiency leads to retinal degeneration, suggesting its importance for long-term retinal health.
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Vinpocetine
Other
Impact
Situational effect
Typical dose:5–30 mg / day
The benefits of Vinpocetine for vision are largely extrapolated from its known effects on cerebral blood flow. There is a lack of robust clinical trials demonstrating a significant and reliable effect on visual outcomes in the general population. Its use is speculative and therefore situational.
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