To improve the state of our personal health, many turn to supplements in a Hail Mary attempt to make matters better. For heart health, people may reach for CoQ10, while probiotics are often recommended for gut health. In terms of eye health, however, beneficial supplements aren’t as straightforward. Age-related macular degeneration (AMD) is a common eye condition that damages the macula, the part of the retina responsible for central vision, and can lead to vision loss as it progresses. Nearly 20 million people in the U.S. are living with AMD, so it’s important to make any necessary lifestyle changes in an attempt to prevent it.
“No pill has been proven to protect a healthy eye,” says Hunter Cherwek, MD, global ophthalmologist and vice president of clinical services and technologies for Orbis International. “The AREDS2 formulation of vitamins, which is the most frequently recommended vitamin for the eyes, reduces the risk of the condition progressing to advanced AMD by about 25 percent, but only in those who already have intermediate macular degeneration or advanced disease in one eye.”
If that description doesn’t apply to you, Cherwek says you’re better off spending your money on leafy greens and fish. Following a Mediterranean diet has been linked to a 41 percent lower risk of developing advanced AMD. This type of eating pattern emphasizes vegetables, fruits, nuts, whole grains, fish, and olive oil, giving you plenty of foods that support overall health and eyes, too.
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Researchers have found lower rates of AMD among people who eat more vegetables, legumes, fish, cereals, and fruit. On the other hand, people who had AMD ate fast food, pre-made processed meals, dairy products, and red meats more often than people who didn’t have the condition. Studies have linked a Mediterranean diet with a lower risk of other age-related conditions, including cataracts, glaucoma, AMD, diabetic retinopathy, and dry eye syndrome.
Much of the potential eye health-boosting benefits are thought to come from the nutrients found in classic Mediterranean diet staples. For instance, fatty fish like salmon is rich in omega-3 fatty acids, which benefit retinal health. Dark leafy greens, including spinach and kale, contain the antioxidants lutein and zeaxanthin, which accumulate in the retina and help filter certain high-energy wavelengths of light while protecting cells from oxidative stress. Fruits, nuts, and olive oil also provide vitamins C and E, antioxidants that help protect cells from oxidative damage. One study even found that people who ate at least 150 grams of fruit per day had a 15 percent lower risk of developing AMD.
Experts
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Hunter Cherwek, MD, global ophthalmologist and vice president of clinical services and technologies for Orbis International
Sources
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VEHSS Modeled Estimates: Age-Related Macular Degeneration (AMD). CDC, 2024
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Mediterranean Diet and Incidence of Advanced Age-Related Macular Degeneration: The EYE-RISK Consortium. Ophthamology, 2019
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Mediterranean Diet: Healthy Eating for Healthier Eyes. American Academy of Ophtahmology, 2024
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The Mediterranean Diet and Age-Related Eye Diseases: A Systematic Review. Nutrients, 2023
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Fruit-rich Mediterranean diet with antioxidants may cut AMD risk by more than a third. Medical Xpress, 2016
This story was originally published by Men’s Journal on Sep 28, 2026, where it first appeared in the Health section. Add Men’s Journal as a Preferred Source by clicking here.
