Vitamins are essential nutrients that support various bodily functions, including eye health. Some vitamins function as antioxidants, which protect the optic nerve and surrounding tissues from oxidative stress—the harmful process caused by an overload of free radicals in the eye. Here’s how the key players contribute:

Vitamin A 

Vitamin A is well-known for promoting good vision. It supports the health of the retina—the layer at the back of the eye that senses light and sends images to the brain. For glaucoma patients, vitamin A also acts as an antioxidant, reducing oxidative stress that can exacerbate optic nerve damage.

• Sources of Vitamin A: Carrots, sweet potatoes, spinach, kale, and dairy products all offer robust amounts of vitamin A. Including a mix of brightly coloured orange and green vegetables in your meals is a proactive way to boost your intake.
• Can supplements help? A balanced diet should meet your daily vitamin A needs, so supplementation may not be necessary unless suggested by a doctor. Taking too much could even cause toxicity, so proceed with care.

Vitamin C 

Vitamin C, or ascorbic acid, is another crucial antioxidant that helps lower oxidative stress within the eye, potentially reducing glaucoma progression. Some evidence also points to its ability to lower intraocular pressure when taken orally or through food. While the protective effect of vitamin C alone isn’t definitive, regular consumption indirectly benefits overall eye health.

• Sources of Vitamin C: Citrus fruits like oranges, lemons, and grapefruits are classics, but don’t forget capsicums, kiwis, strawberries, and spinach. These also count as excellent sources.
• Recommendation: For most people, the recommended daily intake of vitamin C (around 75–90 mg per day) can be met through a healthy, balanced diet.

Vitamin E 

Vitamin E is a powerful antioxidant often discussed in the context of eye-related conditions, including glaucoma. It helps protect the fatty tissues in your eyes from oxidative damage, which could otherwise impair the optic nerve and retina over time.

• Sources of Vitamin E: Nuts, seeds (like sunflower seeds), almonds, spinach, and even whole-grain breads carry a healthy dose of vitamin E. If these are already a part of your diet, you’re on the right track.
• Potential Benefits: While medications and medical procedures still take precedence in lowering eye pressure, a diet rich in vitamin E can support long-term eye health through its protective properties.

Vitamin B3 (Nicotinamide) 

Vitamin B3, also known as nicotinamide, is a rising star in glaucoma research. Studies have shown that it may protect retinal ganglion cells—nerve cells that often die in glaucoma. By preventing mitochondrial dysfunction (the failure of energy-producing parts of the cell), it may even slow disease progression.

• Sources of Vitamin B3: This nutrient is found in foods like poultry, fish, eggs, brown rice, and nuts.
• Does supplementation help? Clinical trials have tested high doses of nicotinamide and found promising results, particularly in improving visual function. However, it’s essential to consult your doctor before taking supplements, as doses higher than those found in food might be necessary for therapeutic effects.

Vitamin D 

Vitamin D is most famous for supporting strong bones, but research suggests it might also play a role in eye health. Some studies suggest that low levels of vitamin D are linked to an increased risk of glaucoma. Although its exact role remains inconclusive, ensuring sufficient levels might help reduce systemic inflammation, which is implicated in disease progression.

• Sources of Vitamin D: The best source is sunlight! However, food choices like fatty fish (salmon, mackerel, sardines), egg yolks, and fortified cereals also provide small amounts.

When to consider a supplement: People with limited sunlight exposure, such as those in colder climates or individuals using heavy sun protection, may need to consider vitamin D supplements. Speak to your eye specialist to determine your needs.