Found naturally in the human eye, these two carotenoids filter out high-energy blue light from the sun that can harm the macula lutea, the part of the retina that sees detail in the center of your field of vision. Lutein and zeaxanthin supplements can act like a pair of sunglasses for the macula lutea, filtering some high-energy light exposure, lowering AMD risk, and improving visual acuity, Adams says. They also may help with night driving and computer use by improving contrast sensitivity and glare recovery. And they prevent oxidative damage, potentially thwarting dry eye and cataracts, or lens clouding, says Adams.

Dose: 6–12 mg lutein and 4–8 mg zeaxanthin daily