What you eat may help protect your vision and slow the progression of age-related macular degeneration (AMD)
Imagine you’re flipping through a photo album, but the faces in the centre of every picture have faded into a blur. That’s what age-related macular degeneration (AMD) can do. The good news? What you eat may help protect your vision and slow the progression of the disease.
THE QUIET THIEF OF VISION
Age-related macular degeneration (AMD) is one of the leading causes of vision loss in adults over 50. It impacts nearly 200 million people globally and is expected to reach 288 million by 2040. AMD affects the macula, the small but critical part of the retina (the light-sensitive tissue at the back of the eye) responsible for sharp, central vision. Reading, driving, and recognizing faces all depend on it.
Often, AMD starts silently. Straight lines may appear wavy, colours may lose their vibrancy, or dark spots may obscure your view. Once advanced, the damage is often irreversible. But there’s hope as research shows that diet, lifestyle, and targeted supplements can slow AMD, and in some cases, help prevent it from progressing at all.
WHAT CAUSES AMD?
AMD is believed to result from a mix of aging, oxidative stress, chronic inflammation, and impaired cellular cleanup (autophagy).
- Photoreceptor damage occurs in the macula, the retina’s central zone, in light-sensitive cells
- Aging is the biggest risk factor
- Smoking can double your risk – it’s the most avoidable trigger
- Other risks include type 2 diabetes, physical inactivity, high alcohol intake, and light-coloured eyes
- Genetics play a key role: common variations in Complement Factor H and ARMS2 genes significantly increase susceptibility
WHAT SCIENCE SAYS ABOUT PREVENTION
There’s currently no cure for macular degeneration, so the goal is to slow its progression, and nutrition plays a central role.
One of the most influential studies in eye health, the Age-Related Eye Disease Study (AREDS), followed over 3,600 adults (aged 55–80) at risk for AMD. Researchers tested whether high-dose supplements could delay the disease. Participants were randomly assigned to take:
- Antioxidants (vitamins C and E, and beta-carotene)
- Zinc and copper
- Both – antioxidants (vitamins C and E, and beta-carotene), and zinc and copper
- Placebo
Individuals who took antioxidants, zinc, and copper had a lower risk of progressing to advanced AMD and were less likely to experience significant vision loss. Zinc alone helped too, but the combination offered the strongest protection, especially in higher-risk individuals.
Lutein and zeaxanthin are plant-based carotenoids that accumulate in the macula, where they help filter harmful blue light and reduce oxidative stress.
- The follow-up trial, AREDS2, found that replacing beta-carotene with lutein and zeaxanthin provided similar (or better) protection, without the increased lung cancer risk linked to beta-carotene in smokers.
Astaxanthin, a potent marine antioxidant, shows early promise for protecting retinal cells and reducing inflammation involved in AMD, though it’s not yet part of standard guidelines.
Key takeaway: For adults over 55 with signs of AMD, a daily supplement containing lutein, zeaxanthin, vitamin C, vitamin E, zinc, and copper may help slow disease progression and preserve vision.
HOW DIET AFFECTS YOUR EYE HEALTH
While supplements such as lutein, zeaxanthin, and key antioxidants support eye health, long-term eating patterns may offer even broader protection. Studies consistently link the Mediterranean diet, rich in leafy greens, fruits, whole grains, fish, and healthy fats, with a lower risk of macular degeneration and slower disease progression.
- Leafy greens (spinach and kale) and eggs: Rich in lutein and zeaxanthin
- Fatty fish (salmon, mackerel, and sardines): Provide omega-3 fatty acids (DHA and EPA) that reduce inflammation and may support retinal health.
- Colourful produce (berries, squash, bell peppers, carrots, and tomatoes): Contain a wide range of antioxidants (e.g., polyphenols) that combat oxidative stress and improve blood flow to retinal cells.
- Nuts and seeds: Excellent sources of vitamin E and healthy fats, important for cell membranes in the eye.
- Whole grains and legumes: Support blood sugar control. Unstable glucose levels can worsen retinal stress and damage.
THE BIG PICTURE
What’s more vital than your vision? It’s how you move, connect, and live. Eyesight provides us with independence, safety, and a higher quality of life. While nutrients like lutein, zeaxanthin, and antioxidants support eye health, your strongest defence is still your lifestyle and regular eye exams after 50. Quit smoking, drink less, eat well, move more, and get checked. Start now and stay consistent. You might not only slow AMD, but also prevent it from stealing your sight.
Q&A
How is age-related macular degeneration (AMD) diagnosed?
Through a comprehensive dilated eye exam. Doctors often use optical coherence tomography (OCT), retinal imaging, or fluorescein angiography to detect macular changes, even before symptoms appear.
Can AMD be reversed?
No, there is no cure. But progression can often be slowed with lifestyle measures, such as not smoking, eating a diet rich in leafy greens and omega-3 fatty acids, and protecting eyes from UV light, and, in appropriate cases, taking the right supplements, such as the AREDS2 formula (vitamins C and E, zinc, copper, lutein, and zeaxanthin).
Who would benefit from taking supplements?
Adults 55 years and older with early or intermediate AMD in one or both eyes, or advanced AMD in one eye.
Is AMD the same as cataracts or glaucoma?
No, AMD affects the macula, leading to central vision loss. Cataracts cloud the lens, and glaucoma damages the optic nerve, often causing peripheral vision loss.
