Zinc is essential for eye health. This mineral is also important for your immune system, brain, and other body parts. Babies who don't get enough of it may not develop the way they should. A serious lack at any age can make you more likely to get an infection.
According to the American Optometric Association, taking 40–80 mg of zinc each day, alongside certain antioxidants, could slow the progression of advanced AMD by 25%. It could also reduce visual acuity loss by 19%. Sources of zinc include: seafood, such as oysters, crab, and lobster.
The physiological functions for zinc have been studied predominantly in retina and retinal pigment epithelium where zinc is believed to interact with taurine and vitamin A. modify photoreceptor plasma membranes, regulate the light-rhodopsin reaction, modulate synaptic transmission and serve as an antioxidant.
Studies have shown a connection to the amount of zinc in our bodies and quality of night vision. There is evidence that a zinc deficiency can cause difficulties with night vision, however having high or increased levels of zinc does not appear to make vast improvements to night vision.
Vitamin E. Together with vitamins A and C, vitamin E strengthens the tissues and cells in the body, including those in the eyes, which is why it is one of the best vitamins for blurry vision. This fat-soluble antioxidant also helps to prevent macular degeneration and cataracts.
Vitamin A deficiency can lead to blindness, infections and death. Today, 228 million children lack enough Vitamin A. That makes Vitamin A deficiency the most common form of childhood blindness. Vitamin A deficiency causes eye diseases in 5 to 10 million children a year.
Beyond the possible side effects that include nausea, vomiting, diarrhea, indigestion and headaches, too much zinc can actually damage the very cells in the retina that you are trying to protect.
Aqueous humor [Zn] positively correlated with intraocular pressure (IOP) and increased significantly when IOP was higher than 21mmHg.
Zinc for Eye Health
Zinc plays an important role in keeping your eyes healthy. This mineral is responsible for getting vitamin A from your liver to your retina and produces melanin, a pigment that protects your eyes. Dairy, whole grains, nuts, sweetcorn, peas and lentils are all excellent sources of zinc.
Can zinc be harmful? Yes, too much zinc can be harmful. Signs of too much zinc include nausea, dizziness, headaches, upset stomach, vomiting, and loss of appetite. If you take too much zinc for a long time, you could have problems such as lower immunity, low levels of HDL ("good") cholesterol, and low copper levels.
Your body doesn't need a large amount of zinc. The recommended daily allowance for adults is 8 - 11 mg. It's common to have slightly low levels of zinc, but taking a multivitamin, plus eating a healthy diet, should give you all the zinc you need.
Adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Intakes of 150–450 mg of zinc per day have been associated with such chronic effects as low copper status, altered iron function and reduced immune function.
Immunosuppressant medications -- Since zinc may make the immune system stronger, it should not be taken with corticosteroids (such a prednisone), cyclosporine, or other medications intended to suppress the immune system.
"But too much zinc speeds up the aging changes in your eye, thus increasing your risk of AMD. Because mild to moderate zinc deficiency is widespread, researchers like me recommend a daily supplement of about 25 mg of an easily absorbed chelated type of zinc such as Zn-L-monomethionine."
Blurry vision can be a result of zinc deficiency. The eye contains high concentrations of zinc, and when someone is zinc-deficient, they may experience altered vision. In severe cases, zinc deficiency can cause changes in the retina.
The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products.
Removing excess zinc after optic nerve injury could protect ganglion cells and the optic nerve resulting in glaucoma prevention.
When the level of zinc in blood is faulty, the blood clots can be formed. Additionally, the work of heparins also depends on zinc level.
A key immune gene (CFH) has variations associated with age-related macular degeneration. The forms that are associated with AMD are particularly sensitive to zinc, which may make the condition worse. However, people with AMD without this genetic variable are not negatively affected.
What are the symptoms of zinc deficiency? Zinc deficiency can result in skin changes that look like eczema at first. There may be cracks and a glazed appearance on the skin, often found around the mouth, nappy area and hands. The rash doesn't get better with moisturisers or steroid creams or lotions.
Vitamin E: An essential vitamin that slows cellular aging and strengthens blood vessels. Vitamin B12: An essential group of vitamins proven to help mitigate the effects of age-related eye health issues. Zinc: An essential mineral important for metabolism and eye health.