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by Sharon Siddique, PhD
Managing Director
All For Eyes Pte Ltd
Managing Director
All For Eyes Pte Ltd
Whether or not to take vitamin and herbal supplements for eye health confronts everyone with low vision. We
need to take this issue seriously because there is evidence that certain vitamin and herbal supplements appear to
slow down (but not reverse) eye deterioration caused by eye conditions, such as AMD (age-related macular
deterioration), glaucoma, and cataracts. It is up to the individual, in consultation with his/her eye doctor, to decide
what is appropriate.
Information (as always) is the key. There are basically three approaches. Some believe that it is sufficient to
eat a healthy diet, full of the types of foods that provide nutrients for eyes. Others feel that it is sometimes
beneficial to supplement (or “top up”) this healthy diet with a selection of vitamins, minerals, and herbs. In
Singapore we can also consider various types of TMs (traditional medicines), which include TCM (traditional
Chinese medicine) and Ayurveda (traditional Indian medicine).
HEALTHY DIET
A healthy diet for eyes will include several portions of green, yellow, orange and red fruits and vegetables
every day. Fortunately for us, Singapore markets have an abundance of greens (kai lan, yu choy, bak choy,
Chinese cabbage, bitter gourd. etc), and yellow vegetables - carrots, peppers, squash, pumpkin, tomatoes and
yams. Fruits such as papaya, kiwi, various melons, mango, oranges, pomelo, clementines, starfruit, grapes,
persimmons, plums, etc. are plentiful. In Singapore, they are not only easily available, they are also relatively
cheap.
So if we eat a healthy diet, is there a reason to take supplements? Some say no. But how many of us
actually follow the “healthy diet” described above, on a daily basis? If we have to admit that we fall short of this
ideal, it may make sense to consider adding certain supplements to our daily health regime. There is a
bewildering number of vitamins, and it is easy to get lost in the terminology. Navigating through the information is
challenging. Basically, there are Vitamins, Herbs, and Traditional Medicines (TM) to discuss.
VITAMINS
Antioxidants can help our eyesight because they prevent the damaging effects of oxidation, particularly in the
retina. Vitamins A, C, and E are the most effective antioxidants. In addition to the vitamins themselves, there are
a number of associated natural extracts (called carotenoids and flavonoids) that are found to be rich in these
vitamins, and which may be easier for the body to absorb. Finally, Vitamins A, C, and E are more effective when
taken together with certain minerals (zinc and, selenium) and other vitamins (particularly the B complex of
vitamins).
Vitamin A and Carotenoids
Carotenoids are a class of highly unsaturated yellow to red pigments occurring in plants and animals. They are
the natural extracts from which Vitamin A is derived. Three carotonoids most often mentioned in the context of
eyes are beta carotene, lutein, and zeaxanthin. Lutein and zeaxanthin appear to be particularly important to
eye health. They have been found to be highly concentrated in the macula of healthy retinas and appear to
neutralize free radicals generated when ultraviolet and blue light strikes the retina.
Vitamin C and Flavonoids
Vitamin C is a major antioxidant in the lens of the eye. Flavonoids help the body to absorb Vitamin C, and
assist in maintaining the intercellular glue (collagen) that strengthens connective tissue throughout the body.
They have antioxidant powers and are essential for strong blood vessels, including the sensitive blood vessels of
the retina. The most common flavonoid associated with eyes is rutin. Rutin has also been associated with
maintaining healthy pressure levels within the eye. Other flavonoids, such as quercetin and the anthocyanidins,
may help protect the lens of the eye from cataracts.
VITAMIN E AND MINERALS
Vitamin E functions mainly as an antioxidant. Vitamin E, also known as tocopherol, is a fat-soluble vitamin, so
Vitamin E is carried through the body attached to fat. The body stores vitamin E in fat deposits and in the liver.
The minerals zinc and selenium help the body absorb Vitamin E. Zinc is required for the function of certain
enzymes in the retina that are critical for vision.
The B-Compound vitamins are needed for maintenance of the nervous system, and proper functioning of the
cell and its energy metabolism. It is generally recommended that the B vitamins be taken in tandem, as their
specific functions are interrelated. Riboflavin (vitamin B2) is manufactured in the body, and is needed to
activate vitamin B6 (pyridoxine), which may ease watery eye fatigue and may be helpful in the prevention and
treatment of cataracts. The B vitamins include thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5),
Pyridoxine (B6), Biotin (B7), Folic acid (B9), and Cyanocobalamin (B12).
HERBS
Bilberry, a close cousin to the blueberry, has long been widely used in Europe for eye health. Bilberry is rich
in fatty acids, flavonoids, iron, zinc, and selenium. During World War II British Royal Air Force pilots reported
improved night visual acuity on bombing raids after consuming bilberry jam. Subsequent claims have been made
that bilberry extracts result in improved night visual acuity, quicker adjustment to darkness and faster restoration
of visual acuity after exposure to glare. Bilberry has been used in the treatment of glaucoma as well.
The herb Eyebright is great for the eyes. Since the Middle Ages, Eyebright has been a popular herbal eyewash.
Eyebright's antibiotic and astringent properties tighten membranes and mucus surrounding the eyes, effectively
strengthening and improving circulation. Eyebright contains bitters, essential oils, flavonoids, several B vitamins,
and Vitamins A, C, D, and E. Today Eyebright is used for relieving eye problems such as eye strain, pink eye and
inflamed, irritated and sore eyes Eyebright is also used for cleansing and purifying the blood, therefore
stimulating healthy liver functions.
TRADITIONAL MEDICINE (TM)
We are familiar with Bilberry and Eyebright because they are European, and they are therefore much better
marketed. With regard to Asian traditional medications, we are barely scratching the surface of fascinating
connections and similarities between European, Chinese and Indian TM in general, and, in our case, as applied to
eye health. Here are two examples.
In both Chinese and Indian TM, there is a direct relationship between herbs used for the treatment of liver
function, and the eyes. Wolfberries, for example, are the Asian cousin of the European bilberry, and are cheap
and plentiful in dried form, found in any Chinese medical hall in Singapore. Called "goji" in Chinese, ancient
Chinese medical texts extolled wolfberries for strengthening the eyes, liver, and kidneys as well as fortifying the
"qi" (chi) or life force. There are also interesting parallels in Indian traditional medicine. Triphala is a composite
herbal preparation containing equal proportions of three native Indian fruits, and it is taken for various eye
disorders, as well as cleansing the liver.
The turmeric root is also used to support liver function, as well as eye health, in both Ayurvedic (Haridra)
and Chinese (jiang huang) herbal medicine. Turmeric protects against the damaging effects of toxins and free
radicals. Turmeric, which is a member of the ginger root family, is a deep yellow colour, and is commonly used in
Indian cooking. And hence we return to the diet, which, according to Western health directives, should contain
plentiful supplies of eye friendly green and yellow vegetables. It is difficult to find anything more intensely yellow
than turmeric!
SUMMING UP
We are fortunate to be in Singapore, where off-the-shelf vitamins and supplements have been tested and
approved by the Ministry of Health. There are many Western multi-vitamin supplements which are specially
formulated for eyes, as well as herbal preparations and traditional medicines. They are available throughout
Singapore, and generally contain various combinations of the vitamins and herbs mentioned above. So
investigate this interesting subject, and discuss it with your GP and ophthalmologist. It is up to each of us to take
responsibility for doing everything possible to preserve our precious gift of sight.
