Loss of vision becomes more likely as we age. Blurry central vision from age-related macular degeneration (AMD) is one way that eyesight can change with advancing years. Yet, there are nutrients backed by science that can help prevent AMD and other age-related eye conditions. Ophthalmologist and AMD specialist Jason Miller, M.D., Ph.D. of the University of Michigan’s Kellogg Eye Center explains.*

About AMD

Recent research reveals that AMD is nearly three times more prevalent than previously believed. When you have AMD, the macula–the center region of the retina–becomes impaired, making it difficult to clearly see objects that are directly in front of you. There are two types of AMD.

• Dry AMD is the most common form, resulting in a dry and thin macula. Central vision loss tends to be gradual.
• Wet AMD is more severe, causing more rapid central vision loss. This happens when abnormal, weaker blood vessels form below the retina and macula, leaking blood and fluid.

Typical early signs of AMD are blurry or distorted central vision, and/or difficulty seeing at night or in low light. Unfortunately, AMD is often advanced by the time symptoms arise. This is why regular eye exams are important, especially for people at risk for AMD, which includes those:

• Over 50 years of age
• With a family history of AMD
• With a history of smoking

Managing AMD with vitamins

According to Miller, while AMD has no cure, a vitamin supplement called AREDS2 can decrease the chances of disease progression. The formula, originating from the Age-Related Eye Disease Studies (AREDS/AREDS 2), combines six nutrients:

• Vitamin C – 500 milligrams (mg)
• VItamin E – 400 International Units (IU) or 180 mg
• Zinc – 80 mg
• Copper – 2 mg
• Lutein – 10 mg
• Zeaxanthin – 2 mg

Miller notes, however, that this formula was only shown to work in people with intermediate AMD.

Nutritional tips for AMD prevention 

Prevention is always the best strategy, however, and mounting evidence suggests that certain dietary habits may help ward off the disease.

• A daily serving of orange juice was shown by Australian researchers to reduce AMD risk by 65%. Orange juice and peach juice are high in flavonoids that help prevent retinal damage.
  
  
• Eating raw spinach every day can help protect the eyes, and baby spinach is a top source of nitrates. Nitrates convert to nitric oxide in the body that dilates blood vessels, and enhances blood flow to the retina. Research suggests that regularly eating other leafy greens may also have a protective effect.
  
  
• Consuming turmeric regularly can significantly lower oxidative stress that can trigger AMD, according to Italian researchers. Its active ingredient, curcumin, can also protect against light-induced retinal damage that can lead to AMD.
  
  
• Combine lutein, zeaxanthin, and saffron to reduce AMD-triggering inflammation. Research has shown zeaxanthin and lutein to cut AMD risk by 46% and up to 43%, respectively. At the same time, saffron can significantly improve visual clarity and contrast sensitivity. Besides supplements, food sources of zeaxanthin include:
  • Goji berries
  • Raw spinach
  • Pumpkin
  • Green peas
  • Pistachios

• Boost your B vitamins. One study showed a 34% reduction in disease risk by supplementing with:
  • B6 (50 mg)
  • B9 (folate) (2.5 mg)
  • B12 (1 mg)

Other research has shown this combination to lower levels of homocysteine, a protein linked to inflammation and increased risk of AMD.

Food sources of B vitamins include:

• B6 – whole grains, eggs, fish, pork, poultry
• B9 – dark leafy greens, beans, whole grains, sunflower seeds
• B12 – beef, animal liver, sardines, salmon, clams, dietary yeast and eggs

B vitamins also lower the chances of developing diabetic retinopathy, cataracts, and glaucoma.

*Haynes, R. (2023, July 24). Opthalmologist [sic]: These Nutrients Can Protect Your Sight From Macular Degeneration. Yahoo! Life. https://www.yahoo.com/lifestyle/opthalmologist-nutrients-protect-sight-macular