Receiving a diagnosis of Age-Related Macular Degeneration (AMD), or finding out you are at high risk, can feel overwhelming. Patients frequently ask our clinical team: "What can I do to help keep my eyes healthy or prevent AMD?"
While we cannot change our age or our genetics, there are powerful, scientifically proven steps you can take today to protect your vision. From your daily habits to the food on your plate, here is your comprehensive guide to taking control of your macular health.
1. Stop Smoking: The Single Biggest Risk Factor If you only make one change to protect your eyes, it should be to stop smoking. Smoking at least doubles your risk of developing age-related macular degeneration.
There is a direct, undeniable correlation between the number of cigarettes a person has smoked during their lifetime and their risk of developing late-stage AMD. The harsh reality is that smokers, on average, develop AMD five to ten years earlier than non-smokers. Quitting smoking immediately stops the heavy influx of oxidants and harmful chemicals that damage the delicate cells of the retina.
2. Lifestyle Modifications for Retinal Health Your eyes are highly vascular organs, meaning they rely on a healthy blood supply. High blood pressure and a lack of physical exercise have both been identified as possible risk factors for the progression of AMD.
Maintaining a healthy weight and living an active lifestyle with regular cardiovascular exercise helps ensure that nutrient-rich blood is efficiently delivered to the macula, while also keeping your blood pressure within a safe range.
3. Diet: Fueling the Macula A healthy diet is your body's first line of defence against the oxidative stress that causes macular degeneration. You should aim for a diet rich in antioxidants, which can be found in eggs, oily fish, and an abundance of fresh fruit and vegetables—particularly kale, sweetcorn, and orange peppers.
The stars of the macular diet are two yellow plant pigments: Lutein and Zeaxanthin. These pigments are found in high concentrations within the macula, where they act as natural sunglasses, filtering out harmful light and neutralizing free radicals. Because the human body cannot produce lutein or zeaxanthin on its own, it is absolutely essential that they are consumed through your diet.
4. The Role of AREDS Supplements While a good diet is crucial, it is often difficult to consume clinical levels of antioxidants through food alone. This is where targeted nutritional therapy comes in.
You would likely benefit from antioxidant supplements if an optometrist has detected the presence of drusen (yellow deposits under the retina) during an eye exam, or if you have late-stage AMD in one eye.
The original landmark AREDS study monitored the progression of AMD over five years. The researchers found that for individuals with intermediate AMD, or advanced AMD in one eye, taking a specific antioxidant formula reduced their risk of developing advanced AMD by 25% to 30% at the 10-year mark, and reduced their risk of central vision loss by 19%.
A Crucial Warning for Smokers: If you currently smoke, or have smoked previously, you must ensure that any eye supplements you take do not contain beta-carotene, as it has been linked to severe health risks in smokers.
5. The AREDS 2 Formula and UK Products To make the supplement safer and more effective, the AREDS 2 study replaced beta-carotene with lutein and zeaxanthin. The study confirmed that lutein and zeaxanthin supplements were associated with a statistically significant reduction in AMD risk for patients who did not already have a high dietary intake of these nutrients.
If you are looking for an over-the-counter supplement in the UK, you should look for the exact AREDS 2 Formula on the label:
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Lutein: 10 mg
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Zeaxanthin: 2 mg
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Vitamin C: 500 mg
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Vitamin E: 400 IU (or 268 mg)
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Zinc Oxide: 25 - 80 mg
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Copper Oxide: 2 mg (necessary if taking a higher dose of Zinc)
Recommended UK Preparations: Finding the exact formula can sometimes be confusing. Here are a few reliable options available in the UK that provide the correct clinical dosages:
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Viteyes 2: Take 2 capsules per day to achieve the full AREDS 2 formula.
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MacuShield Gold: Take 3 capsules per day to achieve the required dosage.
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Individual Components: Alternatively, you can purchase individual over-the-counter components: Macula Shield Tablets alongside Vitamin C (500mg), Vitamin E (400 IU), and Zinc (25 mg), taking one of each medication a day.
Disclaimer: Always consult with your optometrist or GP before starting any new high-dose dietary supplement, particularly to ensure it does not interact with any other medications you may be taking.