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Square eyes from too much scrolling? You’re not alone. We asked a H&B nutritionist which supplements can support your eyesight, so you can keep your vision at its best every day
Our top picks
Contains lutein
New Nordic
New Nordic Blue Berry Eyebright 60 Tablets
£21.99
High levels of EPA & DHA
Holland & Barrett
Holland & Barrett Omega 3 Fish Oil 1200mg 120 Capsules
3 For 2 Mix & Match
£23.99
Added vitamin A
Holland & Barrett
Holland & Barrett Teen Eye Care 30 Gummies
Save up to 1/2 Price
£3.00
£5.99
Back-to-back Teams calls, doom scrolling late into the night, binge-watching your latest Netflix obsession… is it just us, or are our eyes seriously working overtime right now?
With the average adult staring at screens for around five hours a day and more people reaching for prescription glasses, it’s no surprise that eye health supplements are having a moment.
While these are no means a swap for a balanced diet, certain nutrients like lutein, zeaxanthin, vitamin A and omega-3s are well-known for their roles in eye function and protecting cells from oxidative stress.1 So, it makes sense to keep a close eye on your intake.
Whether you’re battling digital eye strain or just want to keep your sparklers in top condition, we asked one of our nutritionists Alex Thompson to guide us through some peeper-protecting essentials to help keep your eyesight sharp.
Your ultimate line-up of eye health essentials
It might not win any awards for glamour, but good old-fashioned fish oil has earned its place as a health staple – and for good reason too.
“Packed with DHA, a vital omega-3 fatty acid, it plays a key role in supporting normal vision by nourishing the retina, where DHA2 naturally concentrates,” begins Alex.
This one-a-day capsule fits neatly into busy morning routines, and thanks to its softgel casing, there’s no dreaded fishy aftertaste to worry about either.
Do your days revolve around Team calls, TikTok scrolls and late-night streaming? Then your eyes definitely deserve some backup.
“These vegan-friendly capsules are packed with lutein, zeaxanthin and meso-zeaxanthin3 – carotenoids to support eyes,” explains Alex.
You’ll also find extra plant-powered support in the form of antioxidant-rich blueberry4 and bilberry.5
Looking for broad-spectrum support as your eyes clock more birthdays? These capsules are a great go-to if you’re after everyday eye care in one neat formula.
Inside each tablet you’ll find EPA and DHA, and a trio of lutein, zeaxanthin and meso-zeaxanthin,6 alongside antioxidant-rich extracts like blueberry4 and grapeseed.7
Your macula8 aka the central spot in your retina is the bit responsible for all the fine-detail stuff, like reading subtitles or spotting your mate in a crowd.
But here’s the thing: it relies on a group of pigments called macular carotenoids, and your body can’t make them on its own.9
That’s where MacuSheild’s clever formula comes in. It brings together those key pigments in a research-backed combo, plus zinc to keep your eyes feeling good.
With long commutes and late-night cram sessions, your eyes really get put through their paces during busy work periods.
These softgels pack over 300mg of omega-3s to keep you topped up, even when life’s a bit crazy.
Plus, they’ve got more EPA and DHA than your average 1000mg capsule, but at half the size, which means they’re a total lifesaver if swallowing big pills isn’t your thing.
Cod liver oil has been a go-to for generations, and honestly, it’s easy to see why.
Each softgel packs a solid hit of DHA, an omega-3 that your eyes love, especially since it’s found in high amounts in the retina.10
You’re also getting vitamin A, which helps support your vision,11 plus vitamin D, which is super handy if you’re spending more time inside than out.
As Alex puts it: “DHA is a must-have omega-3 for eye health,12 and vit A is key to keeping your vision normal.13 Plus, vitamin D is always a good shout if you’re not catching much sun.”
Did you know that the humble blueberry is one of the most potent plant-based foods4 when it comes to eye health?
This all-in-one formula blends common macular carotenoids with the botanical antioxidants found in the purple-hued fruit for broad-spectrum support.
If you’re too lazy to whizz forest fruits into shakes and smoothies, these supplements are a great back-up plan for keeping your eyes feeling fresh. That’s not to say you should replace a healthy, balanced diet with supplements.
Whether it's all-night revision marathons or constant scrolling on Snapchat, these gummies are designed to support teen eyes with a thoughtful mix of vision-friendly nutrients.
Inside, you’ll find the usual lutein and zeaxanthin blend, plus vit A14 to support normal vision and beta-carotene, vitamin C and E for antioxidant support.15
“Perfect for teens who aren’t loading up on leafy veg, this blend covers key nutrients for eye health in one great-tasting gummy,” says Alex.
The final say
The takeaway? Whether you’re glued to your laptop, constantly checking your phone or just want to futureproof your vision, a little nutritional backup can go a long way.
From classic omega-3s to antioxidant-rich blends, these eye-friendly supplements are a smart addition to your daily routine. Up next: six heart health supplements to shop this season.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration—Neurodegenerative Disease. Nutrients. 2022 Feb 16;14(4):827.
2. hindou H, Koso H, Sasaki J, Nakanishi H, Sagara H, Nakagawa KM, et al. Docosahexaenoic acid preserves visual function by maintaining correct disc morphology in retinal photoreceptor cells. Journal of Biological Chemistry. 2017 Jun 3;292(29):12054–64.
3. Roberts JE, Dennison J. The Photobiology of Lutein and Zeaxanthin in the Eye. Journal of Ophthalmology. 2015;2015:1–8.
4. Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, et al. Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition [Internet]. 2019 Jul 22;11(2). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/
5. Chu W, Cheung SCM, Lau RAW, Benzie IFF. Bilberry (Vaccinium myrtillus L.) [Internet]. 2nd ed. Benzie IFF, Wachtel-Galor S, editors. PubMed. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92770/
6. Roberts JE, Dennison J. The Photobiology of Lutein and Zeaxanthin in the Eye. Journal of Ophthalmology. 2015;2015:1–8.
7. Gupta M, Dey S, Marbaniang D, Pal P, Ray S, Mazumder B. Grape seed extract: having a potential health benefits. Journal of Food Science and Technology [Internet]. 2020 Apr 1;57(4):1205–15. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7054588/
8. NHS Choices. Macular hole [Internet]. Nhs. 2019. Available from: https://www.nhs.uk/conditions/macular-hole/
9. Arunkumar R, Gorusupudi A, Bernstein PS. The macular carotenoids: A biochemical overview. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids [Internet]. 2020 Nov 1;1865(11):158617. Available from: https://reader.elsevier.com/reader/sd/pii/S1388198120300093?token=3BD8BD6ABE8F13EEC1785FAB1C8987DA411EC333DC3B80E16538174F0C473A9C53309982E8DDDC28B0E736692E369E77&originRegion=eu-west-1&originCreation=20221120145906
10. Querques G, Forte R, Souied EH. Retina and Omega-3. Journal of Nutrition and Metabolism. 2011;2011:1–12.
11. Johra FT, Bepari AK, Bristy AT, Reza HM. A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants. 2020 Oct 26;9(11):1046.
12. Zhang AC, Singh S, Craig JP, Downie LE. Omega-3 Fatty Acids and Eye Health: Opinions and Self-Reported Practice Behaviors of Optometrists in Australia and New Zealand. Nutrients [Internet]. 2020 Apr 22;12(4):1179. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230711/
13. National Institutes of Health. Office of Dietary Supplements - Vitamin A [Internet]. Nih.gov. National Institutes of Health; 2023. Available from: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
14. Johra FT, Bepari AK, Bristy AT, Reza HM. A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants. 2020 Oct 26;9(11):1046.
15. Chew EY, Clemons TE, Agrón E, Sperduto RD, SanGiovanni JP, Kurinij N, et al. Long-Term Effects of Vitamins C and E, β-Carotene, and Zinc on Age-related Macular Degeneration. Ophthalmology. 2013 Aug;120(8):1604-1611.e4.
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