Can Vitamin C protect your vision?

Eating lots of fruits and vegetables has been associated with a lower risk of cataracts, a disease where your vision becomes blurred and obscured. However, taking high dose Vitamin C may be harmful. A study found that women who took Vitamin C supplements actually increased their risk of cataracts.

Professionally Reviewed by Charles Li, MD

Key Facts

Vitamin C & Vision

1. Vitamin C in food can prevent cataracts

Eating lots of fruits and vegetables has been associated with a lower risk of cataracts, a disease where your vision becomes blurred and obscured.

2. High Dose Vitamin C May Be Harmful

However, taking high dose Vitamin C may be harmful. A study found that women who took Vitamin C supplements actually increased their risk of cataracts.

3. Diet

The good news is that getting Vitamin C in your diet helps in many ways, including its antioxidant effects.

Background

Vitamin C

Key Facts

Key Functions

Vitamin C

Key Facts

Type
Essential, Water soluble
Other Names
ascorbic acid
Daily Allowance
Women: 75mg, Men:90mg

Appearance

Key Sources

Fruits

Vegetables

Peas

Vitamin C

Key Functions

Collagen

Your body needs Vitamin C to create collagen, a critical component of joints and connective tissue.

Wound Healing

Vitamin C helps your body heal wounds

Immunity

Vitamin C helps your body fight off infection

Study 1

Vitamin C & Cataract Prevention

One study showed that a diet rich in vitamin C can help prevent cataracts, a condition where your vision begins to fade and blur.

Data Source

"Conclusions: Dietary vitamin C intake might lower the risk of age-related cataracts among middle-aged Japanese."

Source: Prospective study showing that dietary vitamin C reduced the risk of age-related cataracts in a middle-aged Japanese population

What are cataracts?

"A cataract is a cloudy area in the lens of your eye. Cataracts are very common as you get older. In fact, more than half of all Americans age 80 or older either have cataracts or have had surgery to get rid of cataracts. "

Study 2

High Dose Vitamin C & Eye Damage

Another study showed that high dose Vitamin C may in fact be damaging to your eyes.

A study out of Sweden found that women who took high dose Vitamin C had a significantly higher risk of developing cataracts compared to those who did not. (38% (95% CI: 12%, 69%))

click for the latest research

immunity

vision

blood pressure

brain health

Study 3

Vitamin C as an Antioxidant

Vitamin C also functions as an antioxidant. In a study looking at Vitamin C combined with other antioxidants, researchers found that it could potentially reduce your risk of age-related vision deterioration.

A clinical trial found that a combination of Vitamin C, Vitamin E, beta-carotene, zinc, and copper significantly reduces the risk of moderate visual acuity loss. OR, 0.73; 99% CI, 0.54–0.99

Key Facts

Examples

Antioxidants

Key Facts

How they work

Antioxidants prevent cell damage by counteracting free radicals.

Effect on Disease

Research on Antioxidants and disease prevention has shown mixed results.

Common Sources

Chocolate

Berries & Fruit

Coffee

Antioxidants

Examples

beta-carotene

Your body makes vitamin A with beta-carotene, commonly found in carrots.

Vitamin C

Found in all sorts of fruits, Vitamin C is a very commonly consumed antioxidant.

Vitamin E

Vitamin E can be found in nuts and seeds.

Key Takeaways

Vitamin C & Vision

While Vitamin C has lots of benefits for your eyesight, taking too much can be potentially harmful. As with most nutrients, eating a balanced diet is the best way to ensure good health.

More Information

What are antioxidants?

"Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Antioxidants are found in many foods, including fruits and vegetables. They are also available as dietary supplements."

What does Vitamin C do in the body?

"Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism."

What happens to eyesight as we get older?

"Beginning in the early to mid-40s, many adults may start to have problems seeing clearly at close distances, especially when reading and working on the computer. This is among the most common problems adults develop between ages 41 to 60. This normal change in the eye's focusing ability, called presbyopia, will continue to progress over time. "

Vitamin Guides

Chapter 1: Vitamin A

Chapter 2: Vitamin C

Chapter 3: Vitamin D