Healthy Eyes: How diet, supplements and exercise support vision
At our Karori, Wellington optometry clinic, patients often ask us “How do I keep my eyes healthy?” The good news is, a few smart choices in your diet, lifestyle, and (sometimes) supplements can make a real difference.
Let’s break it down from the back of the eye to the front - and don’t worry, we’ll come back to exercise.
1. The Retina and Macula
The macula is the central part of the retina responsible for fine detail vision - reading, recognising faces, driving. As we age the macula can deteriorate, leading to age-related macula degeneration (AMD). This condition causes distortion and vision loss.
While some treatments exist, prevention is still the best strategy. And the key?
Don’t fast-track the ageing process with smoking or a poor diet. Smoking is a major risk factor for AMD and quitting is one of the best things you can do for your eyes.
Should you take a supplement for macula health? The landmark AREDS (Age Related Eye Disease Study) and the followup AREDS2, looked at the effects of specific nutrients on macular degeneration. The recommendations are
if you have normal eye health or only very early macula changes, AREDS supplements haven’t been shown to help
if you have intermediate AMD, the AREDS2 formula can slow progression. This includes antioxidants, zinc, lutein and zeananthin
for early-stage signs lutein and zeaxanthin alone might help, but the evidence isn’t yet strong enough to recommend universally
Talk to your optometrist in Karori to see if a supplement is right for you.
2. Floaters and the Vitreous - a new option for relief
Annoying floaters in your vision? They’re caused by changes in the vitreous - the gel in the middle of the eye. Previously, the only effective treatment was vitrectomy surgery - a serious option not taken lightly.
More recently, a specific vitamin and amino acid supplement has shown promise in reducing floaters over 6 months. It includes: zinc, vitamin C, grapeseed and citrus extracts and L-lysine (an essential amino acid).
We’ve been hearing positive feedback from patients - ask us if it might suit you.
3. Dry Eyes - supporting the font of the eye
Dry eyes are a common complaint at our Wellington optometry clinic. When your tear film evaporates too quickly, you’re left with gritty, irritated eyes, smeary vision, and sometimes long term damage if severe.
Lubricating drops are the standard treatment, but if we can improve the quality of your natural tear film, symptoms can significantly improve. Omega supplements can help.
Omega 3 & 6 fatty acids have anti-inflammatory effects on the eyelids oil glands
this improves the tear film stability and eye comfort
while a diet high in oily fish or linseed oil helps, supplement doses are higher than diet along provides
That’s why we often recommend an omega 3 supplement as part of dry eye management.
4. Exercise - it’s not just for your heart
Did you know that regular physical activity also supports your eye health? A recent study of people with glaucoma found that walking 10,000 steps per day improved blood flow to the optic nerve helping protect vision.
Yes 10,000 steps is a bit arbitrary, but it gives us a target. Already doing 5,000? That’s a great start - try walking to the shops for some extra veggies!
The Bottom Line: Good Habits = Good Vision
At Karori optometrists we believe in whole-body care for your eyes. While no supplement or superfood replaces regular eye exams, a healthy lifestyle can support your vision.
✅ Eat a balanced diet
✅ Don’t smoke
✅ Keep active
✅ Talk to us about supplements if you have specific concerns
Need advice tailored to your eyes? Book an appointment with our friendly CapitalEyes Karori optometry team – we’re here to help.