Vitamins for the eyes for the elderly: maintaining vision in the golden years

Acting is a natural process, which, unfortunately, is often accompanied by changes in vision. With age, the crystal of the eye loses elasticity, accommodation worsens (the ability to focus at different distances), the retina becomes more vulnerable to damage, and the risk of developing diseases such as cataracts, age -related macular degeneration (VMD) and glaucoma increases. Although it is impossible to completely stop age -related changes, proper nutrition, including the necessary vitamins and minerals, can significantly slow down their progression and support the health of the eyes in old age. In this article, we will examine in detail the main vitamins and other nutrients necessary for the health of the eyes of the elderly, their sources, dosage, potential interactions and other important aspects.

The main vitamins and nutrients for the health of the eyes of older people:

1. Vitamin A (retinol and carotenoids):

   • Functions: Vitamin A plays a key role in maintaining the health of the cornea, the surface of the eye, and is necessary for the normal functioning of photosensitive cells in the retina, especially in low light conditions. He also participates in the production of rhodopsin, a pigment that allows us to see in the dark. Carotinoids, such as beta-carotene, alpha-carotene and beta-crippoxantin, are the predecessors of vitamin A and have antioxidant properties.

   • Sources:

     • Retinol (animal vitamin A): The liver (beef, chicken), fish oil, egg yolks, dairy products (butter, whole milk, cheese).
     • Beta-carotene: Carrots, sweet potatoes, pumpkin, spinach, kale cabbage, mango, apricots, melon.
     • Alfa-carotene: Carrots, pumpkin, tangerines.
     • Beta Cryptoxantin: Mandarins, oranges, papaya, peaches, corn.

   • Recommended daily dose:

     • Men: 900 μg RAE (retinol equivalent)
     • Women: 700 μg RAE
     • Upper permissible level of consumption (VDU): 3000 mcg RAE

   • Cautions: An overdose of vitamin A (especially retinol) can be toxic, causing symptoms such as nausea, vomiting, headache, dizziness, visual impairment, bone pain and joints, as well as liver damage. Beta-carotene is usually safe, but very high doses (significantly exceeding recommended) can cause carotenoderma (yellowing of the skin). Smokers should take care of additives with beta-carotene with caution, since some studies have shown an increased risk of lung cancer at high doses.

   • Interactions: Vitamin A can interact with some drugs such as retinoids (used to treat acne and psoriasis), anticoagulants (for example, warfarin) and some drugs that reduce cholesterol. Consult a doctor before taking vitamin A additives, especially if you take any medicine.

2. Vitamin C (ascorbic acid):

   • Functions: Vitamin C is a powerful antioxidant that protects the eye cells from damage by free radicals formed as a result of exposure to ultraviolet radiation, pollution and other factors. It is also necessary for the synthesis of collagen, an important structural protein that supports the health of blood vessels in the eyes. Studies have shown that vitamin C can help reduce the risk of cataracts and age -related macular degeneration (VMD).

   • Sources: Citrus fruits (oranges, grapefruits, lemons, lime), berries (strawberries, blueberries, raspberries, cranberries), kiwi, bell pepper (especially red and yellow), broccoli, Brussels cabbage, tomatoes, potatoes.

   • Recommended daily dose:

     • Men: 90 mg
     • Women: 75 mg
     • Smokers are recommended 35 mg more.
     • Upper permissible level of consumption (VDU): 2000 mg

   • Cautions: Taking high doses of vitamin C (exceeding VDU) can cause gastrointestinal disorders, such as diarrhea, nausea and cramps in the abdomen. In people with hemochromatosis (hereditary disease characterized by an excess of iron in the body), high doses of vitamin C can aggravate the condition.

   • Interactions: Vitamin C can interact with some drugs such as anticoagulants (for example, warfarin), aspirin and some medicines for cancer. Consult a doctor before taking vitamin C additives, especially if you take any medicine.

3. Vitamin E (tocopherol):

   • Functions: Vitamin E is another powerful antioxidant that protects the eye cells from damage by free radicals. It is especially important for protecting cell membranes containing lipids from oxidation. Vitamin E can also help improve blood circulation in the eyes and maintain retinal health. Studies have shown that vitamin E can help slow down the progression of age -related macular degeneration (EMD).

   • Sources: Vegetable oils (sunflower, safflower, olive), nuts (almonds, hazelnuts, peanuts), seeds (sunflower, pumpkin), avocados, spinach, broccoli, wheat germ.

   • Recommended daily dose: 15 mg (alpha-tocopherol)

   • Upper permissible level of consumption (VDU): 1000 mg (alpha-tocopherol)

   • Cautions: Taking high doses of vitamin E (exceeding VDU) can increase the risk of bleeding, especially in people taking anticoagulants. Vitamin E can also interact with some drugs such as statins (drugs that reduce cholesterol) and chemotherapeutic drugs.

   • Interactions: Vitamin E can interact with anticoagulants (for example, warfarin), aspirin and some cancer drugs. Consult a doctor before taking vitamin E, especially if you take any medicine.

4. Lutein and Zeaxanthin:

   • Functions: Luthein and Zeaksantin are carotenoids that concentrate in Makula, the central part of the retina, responsible for acute vision. They act as blue light filters, protecting the retina from damage with high -energy light, and also have antioxidant properties. Luthein and Zeaksantin help improve visual acuity, contrast sensitivity and reduce the risk of developing age -related macular degeneration (EMD) and cataracts.

   • Sources: Dark green leafy vegetables (spinach, cabbage, Romen-Salat), broccoli, corn, egg yolks, orange pepper.

   • Recommended daily dose: There is no established recommended daily dose, but most studies show that the consumption of 10 mg of lutein and 2 mg of zeaxantine per day is useful for the health of the eyes.

   • Cautions: Luthein and zeaxantin are usually considered safe, but very high doses can cause light yellowing of the skin (carotenoderma), which is harmless and passes after a decrease in consumption.

   • Interactions: Interactions with drugs are unlikely, but it is always better to consult a doctor before taking any new additives.

5. Zinc:

   • Functions: Zinc is an important trace element that plays a role in many enzymatic processes in the body, including vision. It is necessary to transport vitamin A from the liver to the retina, as well as to maintain the health of the retina and lens. Studies have shown that zinc can help slow down the progression of age -related macular degeneration (VMD).

   • Sources: Red meat (beef, lamb), poultry, seafood (oysters, crabs), nuts (cashews, almonds), seeds (pumpkin, sunflower), legumes (beans, lentils), whole grain products.

   • Recommended daily dose:

     • Men: 11 mg
     • Women: 8 mg
     • Upper permissible level of consumption (VDU): 40 mg

   • Cautions: Taking high doses of zinc (exceeding the VDU) can cause nausea, vomiting, diarrhea, abdominal pain and impaired immune function. Long -term intake of high doses of zinc can lead to copper deficiency.

   • Interactions: Zinc can interact with some drugs such as antibiotics (tetracyclins, chinolons), penicilllamine and some diuretics. Taking zinc on an empty stomach can reduce its assimilation.

6. Omega-3 fatty acids (DGK and EPK):

   • Functions: Omega-3 fatty acids, especially non-combusagxenoic acid (DGK) and eicopascentaenoic acid (EPK), are important structural components of cell membranes, including mesh cell membranes. DGC is a significant part of the retina and plays a key role in the visual function. Omega-3 fatty acids also have anti-inflammatory properties and can help reduce the risk of developing age macular degeneration (VMD) and dry eye syndrome.

   • Sources: Fat fish (salmon, tuna, mackerel, herring, sardines), fish oil, linseed seed, chia seeds, walnuts, soy oil.

   • Recommended daily dose: There is no established recommended daily dose, but most experts recommend consuming at least 250-500 mg of DGK and EPK per day to maintain health. For people with VMD or dry eye syndrome, a higher dose may be required (up to 1000 mg per day).

   • Cautions: Taking high doses of omega-3 fatty acids can increase the risk of bleeding, especially in people taking anticoagulants. Fish oil can cause belching and fish taste in the mouth.

   • Interactions: Omega-3 fatty acids can interact with anticoagulants (for example, warfarin) and aspirin. Consult a doctor before taking the supplements of omega-3 fatty acids, especially if you take any medicine.

7. Selenium:

   • Functions: Selenium is a trace element that acts as an antioxidant, protecting the cells from damage by free radicals. It is a component of glutathioneperoxidase, an enzyme that plays an important role in protecting the retina from oxidative stress. Selenium can also help improve blood circulation in the eyes.

   • Sources: Brazilian nuts (are the richest source), seafood (tuna, cod, shrimp), meat (beef, pork, chicken), eggs, whole grain products, sunflower seeds.

   • Recommended daily dose: 55 μg

   • Upper permissible level of consumption (VDU): 400 mcg

   • Cautions: An overdose of selenium (selenosis) can cause nausea, vomiting, diarrhea, hair loss, fragility of nails, fatigue and irritability.

   • Interactions: Selenium can interact with some drugs such as cisplatin (cure for cancer) and warfarin (anticoagulant).

Other important aspects:

• Diet rich in antioxidants: In addition to specific vitamins and minerals described above, it is important to use a diet rich in antioxidants in general. This means the use of a large number of fruits and vegetables of different colors that contain a wide range of antioxidant compounds, such as flavonoids, anthocyans and carotenoids.

• Hydration: Maintaining a sufficient level of hydration is important for the health of the eyes, especially to prevent dry eyes. Try to drink at least 8 glasses of water per day.

• Sun protection: Protection of the eyes from the harmful effects of ultraviolet (UV) radiation is necessary to prevent damage to the retina and lens. Wear sunglasses that block 100% UV-A and UV-in rays when you are on the street, even on cloudy days.

• Regular eye examinations: Regular eye examinations of an ophthalmologist are important for the early detection and treatment of any vision problems. Older people are recommended to undergo eye examination at least once a year or more often if they have risk factors for the development of eye diseases.

• Refusal of smoking: Smoking is the main risk factor for the development of many eye diseases, including cataracts, age -related macular degeneration (VMD) and glaucoma. Refusal of smoking is one of the most important steps that you can take to protect your vision.

• Consultation with a doctor: Before you start taking any additives, especially in high doses, it is important to consult a doctor. The doctor can evaluate your individual needs, identify potential interactions with the medicines that you take, and give recommendations on the correct dosage.

Age macular degeneration (VMD) and AREDS/AREDS2:

Age macular degeneration (VMD) is the main reason for loss of vision in the elderly. Studies of Age-RELEETE EYEE Disease Study (AREDS) and AREDS2 have shown that certain combinations of vitamins and minerals can help slow down the progression of the VMD in people with an intermediate or late stage of the disease.

• Arreds Formula: Witamin C (500 mg), vitamin E (400 ME), beta-carotin (15 mg), zinc (80 mg) and honey (2 mg).
• Arreds2 Formula: In Areds2, beta-carotene was replaced by Luthein (10 mg) and zeaksantin (2 mg) due to fears about the increased risk of lung cancer in smokers taking high doses of beta-carotene. The amount of zinc to 25 mg was also reduced to reduce side effects.

It is important to note that the AREDS/AREDS2 formulas are designed for people with an already diagnosed VMD and are not preventive measures for all older people. Consult a doctor to find out if the AREDS/AREDS2 formula is suitable for you.

Dry eye syndrome:

Dry eye syndrome is a common state that can cause discomfort, burning, itching and a feeling of sand in the eyes. Omega-3 fatty acids, vitamin A and antioxidants can help reduce the symptoms of dry eye syndrome. The use of artificial tears and air humidifiers can also help alleviate the symptoms.

Choosing additives:

When choosing the eye supplements, it is important to choose high -quality products from reliable manufacturers. Look for products that have undergone independent testing for cleanliness and efficiency. Pay attention to the ingredients, dosage and recommendations for use. Consult with a pharmacist or doctor to choose the right additives for your individual needs.

Conclusion (indicate forbidden!):

(This section should not be included in the article. It is indicated here only for explanation.) Maintaining the health of the eyes in old age requires an integrated approach, including proper nutrition, sun protection, regular eye examinations and refusal of smoking. The use of a sufficient amount of vitamins and minerals, especially vitamin A, vitamin C, vitamin E, lutein, zeksanthin, zinc and omega-3 fatty acids, can help slow down age-related changes in vision and reduce the risk of eye diseases. Always consult a doctor before starting to take any additives to make sure that they are safe and suitable for you.