Why you might need vitamins for your EYES, and which ones to buy, by DR HAKAM GHABRA

Looking after your eyes isn’t just about avoiding strain or ensuring your prescription is up to date. Having the right nutrients is critical – but do you need a targeted supplement?

There are countless products claiming to help eye health, and even help protect against conditions such as age-related macular degeneration (AMD) – the leading cause of blindness in the UK – as well as combating problems such as blurred vision and dry eyes.

Here Dr Hakam Ghabra, an ophthalmologist at The Harley Street Eye Centre in London, assesses a selection of eye supplements, which we then rated.

30 sachets, £49.99, mthk.com

Claim: Developed by eye doctors at University College London and Moorfields Eye Hospital, this contains ergothioneine, needed for ‘healthy cell function’ says the manufacturer. It’s claimed this nutrient can strengthen your eyes’ natural defences, ensuring optimal vision and resilience against environmental stress. Take one sachet a day.

Expert verdict: Ergothioneine, found naturally in mushrooms, is a substance that fights free radicals, damaging compounds which might otherwise cause inflammation, potential tumours and impact blood flow. The sachet also contains vitamins B2, B6, and B12, which are important for the retina (the light sensitive area at the back of the eye) and for reducing inflammation and preventing age-related conditions such as glaucoma; plus omegas 3 and 6, fats that are important for the eye’s nerve health and tear film (the thin liquid layer covering the eye).

A well-rounded choice for general eye health – though quite pricey. 8/10

30 tablets, £29.99, clearereyes.com

Claim: This calls itself the first and only supplement in the UK that contains a scientifically proven formula to ‘manage eye floaters’. Take one a day.

Expert verdict: Lutein and zeaxanthin – found in spinach and kale – may help with floaters: these are tiny specks or strands that move across your vision, which are caused by changes in the vitreous humor (the gel-like substance in the eye). Lutein and zeaxanthin are antioxidants, and can help protect against oxidative stress (caused by harmful free radical molecules) and damage in the retina and other parts of the eye. They also have anti-inflammatory properties that may contribute to maintaining eye health generally, but while they could protect against floaters, they won’t dissolve existing ones. But floaters aren’t a problem, really, unless they begin to increase or there’s a sudden loss of vision. I couldn’t find any robust evidence for the claims to be a ‘scientifically proven formula’ for floaters. 2/10

60 pills, £14.95, scopeeyecare.com

Claim: This food supplement has been purified to remove alcohol and toxins, making it a highly absorbable form of omega-3 fish oil, say manufacturers. The high DHA levels (a type of omega 3) ‘benefit eye health’. Take two per day.

Expert verdict: This is a high-purity omega-3 supplement with a focus on DHA, essential for retinal health. Omega-3s have been shown to ease dry eye symptoms and help with the overall function of eyes and general vision. And while this product is affordable compared to some premium omega-3 supplements, you can also get omega-3/DHA from salmon, sardines, herring, flaxseeds and walnuts. Omega-3s can interact with blood thinners so consult your GP first if taking these. 6/10

Nordic Naturals Blue Light Eye Defense

60 soft gels, £39.51, uk.iherb.com

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Claim: Delivers four carotenoids (pigments which produce the bright yellow, red and orange colours in plants, vegetables and fruits) for visual health and ‘helps protect against blue light exposure from digital screens and the sun’. Take one a day.

Expert verdict: This contains lutein and zeaxanthin, plus astaxanthin (another antioxidant, found in wild-caught salmon, krill and algae) all of which may possibly help the eye filter out high-energy blue light, which is linked to eye strain. While these nutrients are beneficial for eye health, clinical evidence on their ability to significantly reduce digital eye strain is still emerging. If you want to protect eyes from blue light, use a physical screen filter, alter phone settings at night or reduce screen use. 2/10

60 capsules, £26, visiondefender.com

Claim: Contains mesozeaxanthin, rarely found in the human diet or other eye supplements including those based on the gold-standard AREDS2 formula (the AREDS studies showed specific nutrients could slow the progression of AMD – though not prevent it – and set the bar on eye supplements for this condition).

Expert verdict: The retina consumes a lot of oxygen which can lead to the production of damaging free radical molecules. Exposure to blue light and UV rays also generates free radicals. Zeaxanthin helps maintain the health of the layers of cells in the retina – and while it is found naturally in green leafy vegetables, meso-zeaxanthin is rarely found in food but is formed at the macula. However, it’s not clear why meso-zeaxanthin is needed when zeaxanthin plays a similar role. I like that this product is focused on a specific condition and backed by evidence. 8/10

28 capsules, £27, futureyouhealth.com

Claim: A ‘patented combination’ of nutrients such as vitamin E and zinc to support normal vision’. Nutrient absorption is enhanced by lycopene, found naturally in cooked tomatoes. Take one a day.

Expert verdict: Lycopene helps transport nutrients from the intestines into the bloodstream but is only helpful if there is a problem in the first place – for instance if conditions such as coeliac and Crohn’s disease interfere with absorption.

While the ingredients lutein and zeaxanthin, zinc and vitamin E support general eye health and protection, there is limited independent research of its bioavailability (how well the body can absorb this formula) compared with standard formulations. It is reasonably priced but lacks omega-3s, which are important for overall eye function. 4/10

90 capsules, £16.99, nutravita.co.uk

Claim: Formulated with what its manufacturer says ‘is a specific combination of natural botanical ingredients all thought to play a key role in promoting eye health’. This includes bilberry, vitamins A and B12 and zinc.

Expert verdict: While the dosage of lutein (20mg) and zeaxanthin (2.5mg) is moderate, it may be a good choice for those seeking a vegan eye supplement (as some contain fish oils). Bilberry is not as well-researched for eye health. An affordable plant-based option for general eye health. 6/10

210 capsules, £65.99, preservision.com

Claim: Clinically proven to support age-related macular health, this formula includes all the nutrients recommended in the AREDS2 study. Take two per day.

Expert verdict: This solid all-rounder also contains copper which can help protect the retina from cell damage. As it’s based on AREDS2, it contains the exact balance of nutrients recommended by experts. However, it also contains beta-carotene so is unsuitable for smokers (beta-carotene is linked to higher lung cancer risk in smokers). Good for older adults at risk of vision loss. But very expensive compared to similar AREDS2 formulations. 7/10