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Vitamins and vision
Last reviewed: 06.07.2025
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If you want to feel your vision sharp for a long time and your eyes not tired, take vitamins. Which ones, you ask? We will tell you about this in detail now
What did our ancestors recommend for good eyesight?
There were legends that people who could see in the dark ate a lot of carrots and were fans of this wonderful vegetable. Everyone knows that carrots contain a lot of beta-carotene, which even today modern doctors recommend as a vitamin to improve visual acuity.
As for night blindness, the ancients recommended treating it with bull's liver. As far as we know, the liver (and not only the liver of a bull, but any liver) contains a lot of vitamin A. This vitamin helps restore visual functions. If there is a deficiency of this vitamin, a person does not distinguish objects well enough in poor lighting.
Vitamin A deficiency also leads to excessive dryness of the cornea (the so-called dry pupil effect), as well as those reddish veins on the white of the eye that we see when we are overtired. More about vitamins for good vision
Thiamine (vitamin B1)
If there is not enough thiamine in the body, a person's motor and sensory innervation of the eyes is disrupted. And then we get tired much faster, we get irritated very quickly, our performance decreases, we feel much worse. And all this is due to a seemingly harmless lack of vitamin B1.
What to do?
To get enough vitamin B1, you must include liver in your menu (we have already talked about this), meat dishes, rye bread with bran, yeast, beans, in particular soy, as well as fresh vegetables.
As for getting vitamin B1 from a pharmacy multivitamin complex, a person needs 1 to 1.5 mg per day.
Riboflavin (vitamin B2)
This vitamin helps to normalize metabolism, which promotes good digestion and absorption of food. And therefore, to keep weight normal and not to gain weight. Vitamin B2 also helps to normalize metabolism in the lens and cornea, and this promotes good oxygen exchange in the eye tissues and improves vision.
On the contrary, if there is little vitamin B2 in the body, a person, not getting enough of it, begins to see poorly even in the twilight, not to mention night vision. He may be bothered by a burning sensation and "sand" in the eyes.
What to do?
Include sources of vitamin B2 in your diet - yeast (sold in tablets at pharmacies), apples, sprouted wheat grains, cottage cheese, cheeses, nuts, liver, eggs - boiled and fried.
To get vitamin B2 from tablets and pills, consider its average daily dose - from 2 to 5 mg.
Cyanocobalamin (vitamin B12)
We can only get this vitamin from animal food. If there is not enough of it in the body, the process of hematopoiesis may be disrupted. The fact is that cyanocobalamin (vitamin B12) promotes the formation of red blood cells.
If there is too little vitamin B12 in the diet, the functioning of the nervous system may be impaired, since participation in the formation of nerve cells is also the job of vitamin B12.
The appearance of a person with a vitamin B12 deficiency is tired, watery eyes, a dull cornea, and red veins on the whites of the blood vessels. To avoid such an unsightly appearance, you need to pay enough attention to the vitamin complex.
What to do?
Eat animal products that contain vitamin B12, namely eggs (especially yolks), dairy and fermented milk products, liver, fatty sea fish. It is good to eat them with beetroot salads – it helps to absorb this vitamin.
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Ascorbic acid (vitamin C)
This is a universal vitamin that doctors recommend not only as a vitamin for good vision, but also for strengthening nerves and increasing immunity.
Vitamin C is a normalizer of carbohydrate metabolism, it also helps to strengthen the walls of capillaries, improving their permeability, and also regulates the recovery processes in the body.
If a person has a lack of vitamin C, this can lead to the destruction of eye tissue, as well as fragility of capillaries and fragility of eye vessels. Even hemorrhage can occur, especially if a person works a lot at the computer and often strains their eyes. In addition, vitamin C is the creator of collagen fibers, which contribute to the elasticity of tissues. When there is a lack of it, the strength and elasticity of the eye muscles is impaired. Accordingly, we begin to see worse.
What to do?
Drink rosehip decoctions (their vitamin C level is 30 times higher than in lemon or orange), as well as a decoction or infusion of rowan berries. Do not forget about red pepper, fresh carrots, tomatoes, salads with green leaves, sorrel, different types of cabbage, potatoes. All these are sources of vitamin C, or ascorbic acid. This improves a person's mental state and normalizes the functioning of the nervous system.
Take the right vitamins to improve your eyesight and stay healthy.