As we get older, our eyes can develop a condition called age-related macular degeneration (AMD) that makes it harder to see. Scientists have found that what we eat might help protect our eyes from this problem. This review looked at many studies about nutrition and eye health, and found that certain nutrients like lutein, zeaxanthin, zinc, and omega-3 fatty acids appear to be protective. Special vitamin supplements tested in major studies showed they could slow down AMD progression, and eating a Mediterranean diet (lots of vegetables, fish, and olive oil) was linked to lower AMD risk. While results are sometimes mixed, the evidence suggests that eating well could be an important way to keep our eyes healthy as we age.

The Quick Take

  • What they studied: Whether the foods we eat and nutritional supplements can help prevent or slow down age-related macular degeneration, a common eye disease that affects older adults
  • Who participated: This was a review of many different studies, so it looked at research involving thousands of people of different ages, mostly older adults at risk for or already experiencing AMD
  • Key finding: Certain nutrients (lutein, zeaxanthin, zinc, and omega-3 fatty acids) appear to protect eyes, and specific supplement combinations tested in major studies reduced the risk of AMD getting worse. A Mediterranean-style diet was also linked to lower AMD risk.
  • What it means for you: Eating nutrient-rich foods and potentially taking recommended supplements may help protect your vision as you age, though you should talk to your doctor before starting any supplements. This is especially important if you already have signs of AMD.

The Research Details

This was a narrative literature review, which means researchers read through many published studies about nutrition and eye health and summarized what they found. They looked at different types of research including population studies (which track what people eat and their health outcomes), clinical trials (where people are given supplements and their eyes are monitored), and laboratory experiments that show how nutrients work in the eye.

The researchers focused on finding evidence about specific nutrients and dietary patterns that might affect AMD risk or progression. They paid special attention to the AREDS studies, which are large, well-designed clinical trials that tested specific vitamin and mineral combinations in people with AMD.

By reviewing all this research together, the scientists could identify patterns and draw conclusions about which nutrients seem most promising for eye health.

Understanding how nutrition affects eye disease is important because AMD is a leading cause of vision loss in older adults, and there’s no cure. If we can identify foods and supplements that slow down or prevent the disease, millions of people could maintain their vision and quality of life. This research approach helps doctors and patients understand what dietary changes might actually help, rather than just guessing.

This review summarizes evidence from many different studies, which is a strength because it shows patterns across research. However, the researchers noted that some study results contradict each other, which suggests the science isn’t completely settled yet. The quality depends on the individual studies reviewed—some were large and well-designed (like the AREDS trials), while others were smaller. The fact that this is a narrative review (rather than a systematic review with strict rules) means the selection of which studies to include involved some researcher judgment.

What the Results Show

The research shows that four nutrients appear particularly protective for eye health: lutein and zeaxanthin (yellow-orange pigments found in leafy greens), zinc (a mineral important for eye function), and omega-3 fatty acids (healthy fats found in fish). These nutrients seem to help protect the sensitive part of the eye that’s affected by AMD.

The most convincing evidence comes from the AREDS studies, which tested specific combinations of vitamins and minerals in people who already had signs of AMD. These studies found that people taking the recommended supplement combination had a lower risk of their AMD getting worse and progressing to more severe stages that cause significant vision loss.

Additionally, people who followed a Mediterranean diet—which emphasizes vegetables, fruits, whole grains, fish, and olive oil—had lower rates of AMD compared to people eating typical Western diets high in processed foods and unhealthy fats.

These findings suggest that nutrition is one modifiable factor (something you can change) that might influence AMD risk and progression.

The review also noted that the overall dietary pattern matters, not just individual nutrients. People who ate more antioxidant-rich foods and fewer processed foods tended to have better eye health outcomes. Some studies suggested that maintaining a healthy weight and avoiding smoking also worked together with good nutrition to protect eyes. The research indicates that AMD is complex—it’s caused by multiple factors including genetics, age, and lifestyle—so nutrition is just one piece of the puzzle.

This review builds on decades of research into eye health and nutrition. The AREDS studies, conducted over many years, were groundbreaking because they provided the first strong evidence that specific supplements could actually slow AMD progression. This new review confirms those findings still hold up and adds newer research about dietary patterns like the Mediterranean diet. The findings align with broader nutrition science showing that whole dietary patterns are often more protective than single nutrients alone.

The researchers acknowledged several important limitations. First, some studies showed conflicting results, which makes it harder to draw firm conclusions. Second, AMD is complicated—it involves genetics, age, inflammation, and other factors—so it’s hard to prove that nutrition alone causes the differences in outcomes. Third, different studies used different methods and measured different things, making it difficult to compare them directly. Finally, most studies were observational (watching what people ate and what happened to their eyes) rather than controlled experiments, so we can’t be completely certain that the nutrients caused the protection rather than other healthy habits of people who eat well.

The Bottom Line

If you’re concerned about AMD or want to protect your eye health: (1) Eat plenty of leafy green vegetables (spinach, kale), colorful vegetables, and fish rich in omega-3s—this is supported by strong evidence. (2) Consider a Mediterranean-style diet if you don’t already follow one—evidence suggests this helps. (3) Talk to your eye doctor about whether AREDS-type supplements are right for you, especially if you already have signs of AMD—this is supported by strong clinical trial evidence. (4) Maintain a healthy weight and don’t smoke, as these also protect eye health. Start with dietary changes first, as these are safe and beneficial for overall health, then discuss supplements with your doctor.

This research is most relevant for people over 50, people with a family history of AMD, and anyone who’s been told they have early signs of AMD. If you already have advanced AMD, these nutritional approaches might help slow progression. People with healthy eyes can use this information for prevention. However, if you have other eye conditions, take medications, or have allergies, you should discuss any supplements with your doctor before starting them.

Don’t expect overnight results. AMD develops slowly over years, and protective effects from nutrition also take time. If you make dietary changes, give them at least several months to a year to see benefits. If you start supplements recommended by your doctor, regular eye exams (every 1-2 years) can help track whether your eye health is stable or improving. Some people may see slowing of progression within months, while others may take longer to notice changes.

Want to Apply This Research?

  • Track daily intake of lutein-rich foods (spinach, kale, broccoli), zeaxanthin sources (orange peppers, corn), omega-3 servings (fish, walnuts), and zinc sources (nuts, seeds, legumes). Set a goal of 5+ servings of colorful vegetables daily and 2-3 servings of omega-3 rich foods weekly. Log these in your nutrition app to monitor consistency.
  • Start by adding one leafy green vegetable to lunch and one fish meal to your weekly dinner plan. Use the app to set reminders for these meals and track completion. Once this becomes routine (2-3 weeks), add another change like a Mediterranean-style snack (nuts, olives, vegetables with olive oil). Build gradually rather than overhauling your diet overnight.
  • Use the app to track your dietary pattern over months, not days. Create a monthly summary showing percentage of days you met your vegetable and omega-3 goals. Schedule quarterly reviews with your eye doctor and note any changes in vision or eye health. Connect your nutrition tracking to your eye health appointments to see if dietary consistency correlates with stable vision.

This review summarizes research on nutrition and AMD but is not a substitute for professional medical advice. AMD is a serious eye condition that requires evaluation and monitoring by an eye care professional. Before starting any supplements, especially if you have existing eye disease or take medications, consult with your ophthalmologist or optometrist. While dietary changes are generally safe, supplements can interact with medications or cause side effects in some people. This information is for educational purposes and should not be used to diagnose, treat, or prevent any disease without professional guidance.