The Best Foods and Supplements

If you have wet age-related macular degeneration (AMD), proper nutrition can help you manage the condition and improve your overall eye health.

“Eating a diet full of green, leafy vegetables, oily fish, and carrots for carotenoids is recommended,” says Rishi Singh, MD, an ophthalmologist and vice president of Cleveland Clinic Florida, Martin Health in Stuart.

In particular, a Mediterranean diet, which emphasizes fish, fruits, vegetables, whole grains, olive oil, red wine, and some dairy, is linked to a lower risk of wet AMD progression, according to a study. The diet’s variety of vegetables, grains, and fish, the study notes, contains many of the nutrients beneficial for wet AMD.

Dr. Singh also recommends taking a multivitamin. A review found that people who took high doses of carotenoids, vitamin C, vitamin E, and zinc had a 20 percent chance of progressing to late-stage AMD, compared with 28 percent for those who didn’t take the supplements.

And, the National Eye Institute (NEI) notes, taking an additional Age-Related Eye Disease Studies (AREDS) supplement — even if you already take a multivitamin and eat healthy — may help slow vision loss further and delay progression of the disease. Talk to your eye doctor about which diet and supplement options might be best for you. Also, be sure to discuss any possible interactions between supplements and your medications.

“Many dietitians advocate for food first, instead of supplements, but supplements can help,” says Angel Planells, a registered dietitian based in Seattle and spokesperson for the Academy of Nutrition and Dietetics.

So, it’s important to both take supplements and adopt a diet that can protect your eye health. Start by focusing on these nutrients.

1. Vitamin A

Vitamin A, which can come from beta-carotene, is a fat-soluble vitamin that plays a key role in keeping your vision, immune system, and internal organs working effectively, according to the National Institutes of Health Office of Dietary Supplements (ODS).

Early AREDS studies identified beta-carotene as a nutrient that appears to slow wet AMD progression, but subsequent research revealed that it may also increase lung cancer risk in current and former smokers, says Singh. (The updated AREDS 2 supplements do not include beta-carotene.)

Good sources of beta-carotene are carrots, leafy greens, squash, and sweet potatoes, says Planells. Dairy products, fortified cereals, and some fruits, such as apricots and mangoes, also contain vitamin A, according to the ODS.

2. Lutein and Zeaxanthin

According to research, the lutein and zeaxanthin in AREDS 2 supplements prevent the progression of AMD like beta-carotene does, but without the increased risk of lung cancer, says Singh. These compounds are considered carotenoids, which are pigments (yellows and reds) widely found in vegetables and other plants, according to the ODS. The American Academy of Ophthalmology (AAO) notes that taking 10 milligrams (mg) of lutein and 2 mg of zeaxanthin, along with the other AREDS 2 supplements, may lower your risk of developing late-stage or wet AMD.

3. Vitamin C

Vitamin C is a water-soluble nutrient and antioxidant that may help counter the damage done with age to your body’s tissues, including your eyes, according to the ODS. The NEI notes that research recommends 500 mg of vitamin C daily for people at risk of wet AMD progression. Good sources of vitamin C include broccoli, citrus, and strawberries, says Planells.

4. Vitamin E

Like vitamin C, vitamin E is an antioxidant that fights damage to your body from environmental exposures, such as cigarette smoke and air pollution, according to the ODS. The NEI notes that 400 international units of vitamin E daily has been shown to help slow the progression of wet AMD. The ODS recommends getting this fat-soluble nutrient from foods such as almonds, broccoli, hazelnuts, peanuts, safflower oil, spinach, and fortified foods like breakfast cereals.

5. Copper

In the company of other nutrients, copper, a trace mineral, helps your body use iron. If you are at risk for wet AMD progression, NEI research recommends getting 2 mg of copper or cupric oxide daily. This is the amount included in many multivitamin formulations, according to the ODS, as it is the midpoint of the safe range of copper intake. Organ meats, such as kidneys and liver, along with beans, nuts, prunes, oysters and other shellfish, and whole grains are good sources of copper, according to the National Library of Medicine.

6. Zinc

Zinc may help reduce the inflammation that contributes to wet AMD. The AAO notes that 80 mg of zinc daily, along with other AREDS supplements, may help slow the progression of the condition. The AREDS research notes that the benefit of the added nutrients, including zinc, comes from taking the supplements daily for six years or longer. Dietary sources of zinc include beans, oysters, poultry, red meat, whole grains, and some dairy products, according to the ODS.

7. Folate

Folate is a B vitamin that plays a role in cell health and replication, according to the ODS. People who get high levels of folate from their diet could slow the progression of eye diseases, such as wet AMD, according to a study. Folate is available in many foods, including black-eyed peas, Brussels sprouts, grains, oranges and orange juice, peanuts, and spinach. It can also be found as folic acid in fortified foods, such as cereals or masa, the ODS says.

8. Omega-3 Fatty Acids

Omega-3 fatty acids contributed to slowing the progression of AMD in one study. According to the ODS, docosahexaenoic acid, or DHA, is found in omega-3 fatty acids and plays a role in the health of your retinas, which are located in the center of your eyes. “Fatty fish are a good source of healthy fats,” Planells says. “It’s recommended that people eat fish two or three times a week.” Other sources of omega-3s include flaxseed, walnuts, canola oil, and some fortified foods, according to the ODS.