Aging Eyes & Vision: How Nutrition Supports Lifelong Eye Health
Introduction: Seeing Clearly with Age
Between screens, sunlight, our genetics, and the inevitable passage of time, it’s no surprise that we notice shifts in clarity, comfort, and our night vision as we age. Our eyes work hard. And while some age-related eye changes are completely normal, others are influenced by factors we can control, like diet, lifestyle, and some additional supportive nutrients.
At BabyFace Medspa in Scottsdale, clients are curious about which vision changes are “just aging” and which ones might be helped by lifestyle and diet. This guide breaks down eye mechanics in clear language, the most common age-related concerns, and the nutrients that may help support lifelong visual health.
How Vision Works
Good vision relies on a beautifully coordinated system. Light enters the cornea, passes through the pupil, is shaped by the lens, and lands on the retina, where specialized cells convert light into electrical signals. These signals travel along the optic nerve to the brain, which interprets everything into the images you see.
When any part of this process becomes strained or damaged, vision can change. Aging doesn’t necessarily cause dramatic changes overnight, but the cumulative stress on our eyes eventually shows up.
Common Age-Related Eye Changes
You don’t have to become an ophthalmologist to understand what’s happening. Just knowing the basics helps you make smarter decisions for your eyes.
1. Dry Eye
Dry eyes are pretty common for adults, especially in dry places like Scottsdale, Arizona. If your tears aren't quite doing their job, you might notice scratchy eyes, irritation, or even some blurry vision.
What helps: staying hydrated, omega-3 fatty acids(possibly), using a humidifier, and screen-time breaks.
2. Cataracts
This involves clouding of the lens, often described by folks as “looking through a foggy window.” Cataracts become more common with age, UV exposure, and smoking.
What helps: consistent UV protection.
3. Age-Related Macular Changes
The macula is the part of the retina that gives you crisp central vision. While age-related macular degeneration is a diagnosed condition requiring medical care, general macular aging is common and can be influenced by diet, oxidative stress (think smoking and secondhand smoke), and sunlight exposure.
What helps: carotenoids like lutein and zeaxanthin found in foods like egg yolks and dark leafy greens, and limiting blue-light strain from screens.
Note: Lutein and zeaxanthin do not prevent AMD but may slow progression in those already at intermediate or high risk. The AREDS2 trial found that supplementation did not prevent AMD onset in healthy adults.
4. Glaucoma & Retinal Conditions
These are monitored and treated by eye-care professionals. Nutrition doesn't cure or prevent these conditions, but supporting retinal health may be beneficial for overall eye function.
Tip: Make sure increased eye pressure is not a side effect of any medications you are taking.
5. Night Vision Changes
Difficulty seeing at night may increase with age due to changes in the retina, lens clarity, and vitamin A deficiency, which is rare.
What helps: Vitamin A is essential for night vision, but true Vitamin A deficiency is rare in developed nations. Maintaining adequate intake supports normal visual function.
Which Eye Conditions Are Preventable?
Several factors that influence eye health, which can lead to eye conditions, are modifiable.
More Modifiable
Dry eye severity
Oxidative stress in the retina
UV-related changes
Lens stress from screen exposure
Nutrient-related vision changes
Less Modifiable
Genetic susceptibility
Natural aging of the lens
Pressure-related conditions (your eye doctor monitors this)
The takeaway: you can’t stop your birthday count, but you can make choices that support eye comfort and function over time.
Nutrition for Eye Health: What the Research Suggests
Your eyes are constantly exposed to environmental stress, making nutrition a key factor in maintaining visual tissue integrity. Clinical trials show that specific nutrients may help slow the progression of age-related eye conditions, particularly in individuals at higher risk.
Supportive Nutrients
1. Lutein & Zeaxanthin: Concentrated in the macula; help filter high-energy light and may slow progression of macular degeneration (Chew et al., 2013).
Food sources:
Spinach, kale, collard greens, peas, egg yolks, and summer squash.
2. Vitamin A: Required for night vision; deficiency can impair adaptation to darkness (Rasmussen & Johnson, 2013).
Food sources:
Sweet potatoes, carrots, leafy greens, eggs, and liver.
3. Vitamins C & E + Zinc: In the AREDS formulation, shown to reduce AMD progression by ~25% in high-risk individuals (Krishnadev et al., 2010)
Food sources of Vitamin C:
Citrus, strawberries, bell peppers, and broccoli.
Food sources of Vitamin E:
Nuts, seeds, avocados, and olive oil. Papaya and mango also have some vitamin E.
Food sources of Zinc:
Shellfish, pumpkin seeds, legumes, and meat.
6. Omega-3 Fatty Acids
Essential for retinal structure and anti-inflammatory support, though findings for taking omega-3 supplements in addition to diet are inconsistent for dry eye relief (McCusker et al., 2016).
Food sources:
Salmon, sardines, trout, herring.
Dietary Patterns That Support Eye Health
You don’t need a complicated diet, just consistent habits.
Mediterranean-style patterns
These include leafy greens and other colorful produce, legumes, fish, nuts, and olive oil, and are associated with healthier aging overall, including ocular health.
Habits worth adding
Eat leafy greens daily
Add color to each meal (yellow, orange, red produce)
Include fish 1–2 times weekly
Use nuts/seeds for snacks
Stay hydrated—your eyes are not fans of dehydration
Habits worth reducing
Excessive screen time without breaks
Smoking or regularly being exposed to secondhand smoke
High-added sugar diets. Pay attention to added sugars on labels. In other words, “Read it before you eat it.”
A note on sugar: Being aware of your added sugar intake is probably a good idea. The Dietary Guidelines for Americans recommends limiting sugar to about 10% of your intake. So, if you’re consuming 2000 calories, that would be approximately 200 calories from sugar, or 50 grams.
Supplements and Nutrients That May Support Eye Comfort and Health
While supplements don’t replace professional eye care, certain nutrients can support normal eye function. Paying attention to your intake of these nutrients is a smart approach.
Evidence-Supported Use (under medical guidance):
AREDS2 formula: Vitamins C, E, zinc, copper, lutein, and zeaxanthin can help slow AMD (age-related macular degeneration) progression.
No proven prevention effect for cataracts, glaucoma, or dry eye using supplements.
A healthy diet remains one of the most effective long-term strategies for maintaining eye function (Mares et al., 2017).
Read our Evidence-Based Supplement Guide for additional tips.
Lifestyle Tips to Protect Your Vision
Even small changes add up over decades.
Wear UV-Protective Eyewear
Scottsdale sun is no joke. Protecting your eyes is just as important as protecting your skin.
Follow the 20-20-20 Rule
While on your phone or computer, every 20 minutes, look 20 feet away for 20 seconds. Simple, easy, surprisingly helpful.
Use a Humidifier
Especially during Arizona’s dry season or if you’re on screens all day.
Stay Current with Eye Exams
Early detection is key for many conditions. Remember that sudden changes to your eyesight (e.g., blurry vision) aren’t normal. If they happen, see your doctor right away.
A Note from BabyFace LLC
At BabyFace LLC in Scottsdale, wellness goes far beyond glowing skin. We care about the whole person. Many of our clients are already paying attention to their nutrition, dietary supplements, and lifestyle strategies to support their long-term health. If you’d like additional holistic nutrition support, please let us know.
Final Thoughts
Vision changes are a natural part of aging, but how your eyes age can be influenced by some of the choices you make. A nutrient-rich diet, healthy daily habits, and regular eye protection all contribute to long-term visual comfort and function. While supplements can play a supportive role for certain eye conditions, the foundation of eye health starts with whole foods, hydration, and routine eye care. Small, consistent steps, like taking screen breaks, eating more colorful produce, and wearing UV-protective lenses, can make a lasting difference in how clearly and comfortably you see the world as the years go by.
If you are looking for a personalized supplement plan, BabyFace LLC offers complimentary access to our Persona Nutrition Assessment, which tailors supplement recommendations to your needs.
It’s powered by Persona Nutrition and guided by our in-house nutritionist, Michael. This program creates customized daily vitamin packs tailored to your unique lifestyle and goals. No guesswork — just clean, science-backed ingredients supporting your beauty, energy, and recovery.
→ Take your Vitamin Assessment now: https://babyfacellc.personanutritionpro.com
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These supplements and treatments are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. Always consult with your healthcare provider before starting any new supplement, especially when combining with medical spa treatments.