Micronutrients for Healthy Eyes

At work and in our free time, we now spend many hours every day in front of a screen. Whether it’s a desktop, laptop, tablet, or smartphone – constantly focusing on short distances, exposure to the blue light of modern displays, and infrequent blinking put a great strain on our eyes. This often leads to dry, tired, or irritated eyes.

However, eye health can be well supported – for example, by taking regular breaks to relieve the eye muscles and maintaining good indoor humidity to protect the tear film. Adequate intake of micronutrients also plays an important role. Read on to learn why this is scientifically supported and which micronutrients are especially beneficial for your eyes.

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Astaxanthin as a Natural Protective Compound for the Eyes

Astaxanthin is a reddish carotenoid mainly obtained through foods such as wild salmon, trout, or shellfish.

Researchers are investigating astaxanthin particularly in relation to heart and eye health. In a recent randomized, placebo-controlled study (Sekikawa et al., 2023), 60 adults received either 9 mg of astaxanthin or a placebo daily for six weeks. After prolonged screen use, participants aged 40 years and older in the astaxanthin group maintained measurably more stable visual acuity. The researchers attributed this effect to the antioxidant properties of astaxanthin and its ability to improve the adaptability of the muscle responsible for focusing vision.

Other Micronutrients for Healthy Eyes

In addition to astaxanthin, the carotenoids lutein and zeaxanthin also play a key role. They are components of the macular pigment, which protects sensitive retinal cells from blue light. Both are primarily found in green leafy vegetables.

The omega-3 fatty acid DHA is another natural component of the retina, while vitamin C, copper, selenium, and zinc act as antioxidants that help protect cells. A balanced diet including fish, nuts, whole grains, fruits, and vegetables supports eye health – especially for those exposed to heavy screen use.

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