Column Series: A Pharmacist’s Guide to Supplements (17) Nourishing Our Exhausted Eyes

Introduction: In an era where our eyes never rest, what should we do first?

If you think about it, our eyes are working non-stop every waking moment. Smartphones, computers, LED signage—many of you likely feel that your eyes have become drier, or that they feel heavy by the evening after a day of staring at screens. Our team has also found that when our eyes get tired from our daily desk work, simply gazing idly out the window for about 20 minutes can provide significant relief.

Protecting our eye health relies on three essential pillars: giving our eyes adequate rest, re-evaluating our lifestyle habits, and supplementing necessary nutrients. In this article, we provide a clear summary of the nutrients currently gaining attention in research, along with practical ways to use them and important precautions to keep in mind.

**Essential Lifestyle Habits to Protect Your Eyes**

Tips for Mindful Screen Use

The "20-20-20 rule" is a simple yet effective approach. By looking at something 20 feet (about 6 meters) away for 20 seconds every 20 minutes, you can ease the tension in your focusing muscles. Additionally, simply making a conscious effort to blink more, adjusting your desk setup, and ensuring your screen brightness is at an appropriate level can go a long way in alleviating dryness and eye strain.

Improving Daily Habits

Smoking negatively impacts ocular blood flow and increases the risk of conditions such as age-related macular degeneration (AMD). Moderate aerobic exercise improves circulation around the eyes, and improving your sleep quality also aids in eye recovery. Try starting with just a few minutes of stretching or deep breathing each day.

Featured Supplements and the Evidence Behind Them

Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids found in green and yellow vegetables and egg yolks, and they make up the macular pigment highly concentrated in the eye. The Age-Related Eye Disease Study (AREDS) and the subsequent AREDS2 study demonstrated that specific nutrient combinations may help slow the progression of age-related macular degeneration (AMD). AREDS2 highlighted the importance of lutein (10mg) and zeaxanthin (2mg), while also providing insights such as recommending that smokers opt for these instead of beta-carotene. Most supplements utilize a general daily intake guideline of 6–10mg for lutein and approximately 2mg for zeaxanthin.

**Astaxanthin**

Astaxanthin is a carotenoid with powerful antioxidant properties and is found in abundance in salmon and shrimp. Research suggests it may help improve eye strain and dry eye, and it is commonly used in supplements at dosages of around 4–12 mg/day. However, because results vary by individual, consistent care alongside a healthy diet is essential.

Omega-3 (DHA/EPA)

Omega-3 fatty acids found in fish oil are considered beneficial for dry eye as they improve the quality of tears. On the other hand, reports from the AREDS2 study indicate that their additional effect on suppressing the progression of AMD (Age-related Macular Degeneration) was not clearly established. For managing dry eye, we find that incorporating blue-skinned fish (oily fish) into your diet or using supplements is often very helpful in daily life.

**Idebenone**

Idebenone is a Coenzyme Q10 analog that has been gaining attention for its ability to support mitochondrial function. While clinical trials for Leber’s Hereditary Optic Neuropathy (LHON) reported vision improvement at a daily dosage of 900 mg, this is a therapeutic dose intended for a specific medical condition. As such, self-administration as a general supplement should be approached with caution.

**How to Choose Supplements and Key Points for Safety**

Ingredient Combinations and How to Take Them

Carotenoids such as lutein and zeaxanthin are fat-soluble, so they are better absorbed when taken with a meal containing fats. While AREDS-style formulations have shown efficacy for those with specific risks of progression, the right combination of nutrients is more important than taking any single ingredient alone.

Side Effects and Interactions to Watch For

It is important to follow the recommended dosages, as long-term intake of high-dose zinc or Vitamin E can lead to health issues. Additionally, since reports suggest that smokers should avoid beta-carotene supplements, please be sure to disclose your smoking history when choosing or being prescribed supplements. As a general rule, high doses of idebenone should only be used under medical supervision.

Guidelines for Consulting a Doctor or Pharmacist

If you have a pre-existing medical condition, are pregnant or breastfeeding, or are taking any regular medication, please consult a doctor or pharmacist before starting any new supplements. When we receive inquiries at the pharmacy, we often advise people to first focus on improving their lifestyle habits and, if necessary, consider getting blood work or an eye examination.

Summary

Eye health is best protected through a combination of daily habits and proper nutrition. This starts with reevaluating our screen time and consciously incorporating foods like green and yellow vegetables, fatty fish, and eggs into our diets. Lutein and zeaxanthin are particularly noteworthy for their role in increasing macular pigment density, while astaxanthin and omega-3s may offer relief for eye strain and dry eye. While idebenone has shown promise for certain specific conditions, careful attention to dosage and indications is necessary. Supplements are not a cure-all, but when used correctly, they can be a powerful ally in maintaining long-term eye health. Our team also values these small daily adjustments and the importance of making choices based on trustworthy information.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.