How to Support Eye Health & Vision

Looking after your eyes isn’t just about going for a check-up every couple of years – there are plenty of simple ways to support your vision day-to-day. Whether you’re staring at screens all day, spending time outdoors or reading a lot, your everyday habits can all have an impact.

So, if you’ve ever wondered how to support your eye health or want to know what you can do to support your sight as you get older, you’re in the right place. From nutrition and supplements to lifestyle changes , here’s a guide to how to support eye health and vision – one small step at a time.

Diet for Eye Health

Eating a varied, balanced diet is a helpful way to support your wellbeing, and it can be particularly useful for your eyes. Certain nutrients contribute to the maintenance of normal vision such as vitamins A, B2 and zinc – and getting them from your meals is a great place to start.

Eggs

Egg yolks contain lutein, zeaxanthin and zinc. Zinc contributes to the maintenance of normal vision and contributes to normal metabolism of vitamin A.

Fatty Fish

Oily fish such as salmon, sardines and mackerel are rich in omega-3 fatty acids, including DHA. DHA contributes to the maintenance of normal vision (with a daily intake of 250mg).

Carrots

Carrots are a source of beta-carotene, which the body can convert into vitamin A. Vitamin A contributes to the maintenance of normal vision.

Leafy Greens

Spinach, kale and other leafy greens are a natural source of lutein and zeaxanthin. and also include vitamin C, which contributes to the protection of cells from oxidative stress.

Seeds

Chia, flax and hemp seeds offer plant-based omega-3 fats, including DHA. These can be a great choice if you’re not eating oily fish regularly or follow a vegetarian or vegan based diet

Lean Meat & Poultry

Lean meat such as beef or chicken is a source of zinc, which supports the maintenance of normal vision.

Lifestyle Habits That Support Eye Health

Eating well is one thing – but your daily habits matter too. If you're spending hours on your phone or forgetting to take breaks from your screen, you may be putting extra strain on your eyes without even realising.

The 20-20-20 Rule

Looking at a screen for too long can leave your eyes tired and dry. Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Stay Hydrated & Get Enough Sleep

Water helps carry nutrients around the body, including to your eyes. Getting enough rest also gives your eyes time to recover, especially after a long day of looking at a screen or close-up work.

Eye Protection Is Essential

UV rays from the sun can affect your eyes over time. Wearing sunglasses with proper UV protection can help reduce exposure while you’re outdoors.

Eye Exercises for Vision

While eye exercises won’t correct vision problems, they can help ease tiredness and support comfort. Here are a few simple ones you could try:

• Palming – rub your hands together and gently cup them over closed eyes to relax
• Blinking – blinking more regularly can help reduce dryness
• Eye rolls – slowly roll your eyes in both directions to ease tension
• Focus shifting – look at a near object, then something far away, to reset your focus

They’re quick, easy and can be a useful addition to your routine – especially during a busy screen-heavy day.

Avoid These Common Mistakes

Some habits can put more strain on your eyes than you might think. Here’s what to look out for:

Poor Lighting While Reading

Reading in dim light can lead to eye strain. Make sure your space is well-lit and try to avoid glare or shadows.

Excessive Screen Exposure Without Breaks

It’s easy to lose track of time while scrolling, but too much screen time without breaks can leave your eyes feeling tired and dry. Take regular pauses to give them a rest.

Rubbing Eyes Excessively

Rubbing your eyes might feel satisfying at the moment, but it can irritate the delicate skin and potentially transfer bacteria.

Smoking

Smoking affects many areas of health, including the eyes. Quitting may help reduce the risk of damage to blood vessels and the retina. You can find support via the NHS website.

Best Vitamins & Minerals for Eye Health & Vision

Wondering how to support eye health and vision through nutrients? Here are some of the key vitamins and minerals known to contribute to normal vision:

Vitamin A & Eye Health

Vitamin A contributes to the maintenance of normal vision. It’s found in foods like carrots, sweet potatoes and leafy greens, and is commonly included in eye health supplements.

Vitamin B2 (Riboflavin)

Vitamin B2 contributes to the maintenance of normal vision, and also helps protect cells from oxidative stress. It’s found in foods such as milk, eggs and fortified cereals.

Zinc

Zinc contributes to the normal metabolism of vitamin A, and contributes to the maintenance of normal vision. Meat, dairy, legumes and wholegrains are good sources.

Omega-3 DHA

DHA contributes to the maintenance of normal vision, with a daily intake of 250mg. If oily fish isn’t a regular part of your diet, supplements containing omega-3 can help safeguard your intake.

If you’re looking for a convenient way to support your eye health with carefully selected nutrients, our Visionace range could be a helpful choice:

• Visionace Original – Provides 23 nutrients including vitamin A, riboflavin (B2) and zinc, which all contribute to the maintenance of normal vision.
• Visionace Plus – Combines the original formula with high-quality omega-3 and lutein capsules. Each omega-3 capsule includes 300mg DHA, which contributes to the maintenance of normal vision.
• Visionace Max – Offers advanced nutritional support, with extra levels of lutein esters compared to Visionace Original and Plus, it also includes zeaxanthin, omega-3 DHA.

Each formula is designed to offer targeted support based on your lifestyle and nutritional needs.

Final Takeaway

If you're wondering how to support eye health naturally, remember it’s about building consistent habits – not quick fixes. Eat a varied diet, stay hydrated, rest your eyes, and protect them from strain and sunlight. Small actions, done regularly, can help support your long-term vision and wellbeing.

Looking for extra support? Discover our full range of Eye Vitamins & Supplements – specially formulated to help support your vision.