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Eye Health: Screen Strain, Myopia and Eye Vitamins Explained

Short answer: for most people, healthy eyes come down to regular eye tests, screen breaks (the 20-20-20 rule), time outdoors for children, not smoking, and good control of diabetes and blood pressure. The only eye supplement with strong trial evidence is the AREDS2 formula (vitamins C and E, zinc, copper, lutein and zeaxanthin). It helps only people who already have intermediate or late age-related macular degeneration (AMD). It does not prevent AMD or improve normal eyesight.

Between laptops, phones and online lessons, our eyes work harder than ever. This guide covers the questions people search for most: screen strain, children's short-sightedness, eye vitamins, and when to see an optometrist.

Digital eye strain: why screens make your eyes tired

The American Optometric Association (AOA) describes digital eye strain, also called computer vision syndrome, as eye discomfort that tends to get worse the more time you spend on screens. Common symptoms are:

  • tired, strained eyes and headaches
  • blurred vision
  • dry eyes
  • neck and shoulder pain

The AOA says the risk is higher for people who spend two or more continuous hours a day at a computer. Uncorrected vision problems, glare, poor lighting and bad posture all add to it.

The 20-20-20 rule and other fixes

  • 20-20-20: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds.
  • Blink: make a conscious effort to blink fully and often, to keep your eyes moist.
  • Screen position: the AOA suggests placing the centre of your screen about 15 to 20 degrees below eye level and about 50 to 70 cm from your eyes.
  • Lighting: reduce glare from windows and overhead lights.
  • Get your eyes tested: even a small uncorrected prescription can cause strain.

Do blue-light glasses help?

Probably not for eye strain. A 2023 Cochrane review of 17 randomised trials (619 participants) found no short-term benefit from blue-light filtering lenses for visual fatigue compared with ordinary lenses. Their effect on sleep was unclear. The UK College of Optometrists said patients should be told about this lack of evidence.

Myopia in children: why outdoor time matters

Short-sightedness (myopia) is rising worldwide. A 2024 analysis in the British Journal of Ophthalmology combined 276 studies covering more than 5.4 million children and teenagers in 50 countries. It found that about one in three is now short-sighted, and projected a rise to almost 40% by 2050, about 740 million young people.

Time outdoors seems to help. In a 2022 trial in Ophthalmology, 6,295 children aged 6 to 9 in Shanghai were given an extra 40 or 80 minutes of outdoor time each school day. They developed myopia less often than children whose routine was unchanged, with a risk reduction of 11 to 16%. The researchers found the strongest effect when children spent about 120 to 150 minutes a day outdoors in bright daylight.

For South African families, that means outdoor play and sport are good for children's eyes. Remember a hat and sunscreen. Also take children for an eye test if they squint, sit very close to the TV, or struggle to read the board at school.

Eye vitamins: what AREDS and AREDS2 actually showed

The US National Eye Institute ran two large trials, the Age-Related Eye Disease Studies (AREDS and AREDS2):

  • The original AREDS formula lowered the risk of progressing to advanced AMD by about 25% over five years in people who already had intermediate or late AMD.
  • AREDS2 replaced beta-carotene with lutein (10 mg) and zeaxanthin (2 mg), because beta-carotene was linked to a higher risk of lung cancer in former smokers. The other ingredients are vitamin C (500 mg), vitamin E (400 IU), zinc (80 mg) and copper (2 mg).
  • Among AREDS2 participants who ate little lutein and zeaxanthin in their diet, adding these nutrients was linked to a 26% lower risk of advanced AMD.
  • The benefits have lasted through more than 10 years of follow-up.
Who Does the AREDS2 formula help?
Intermediate or late AMD (diagnosed by an eye professional) Yes. Shown to lower the risk of progressing to advanced AMD
Early AMD No benefit found
Healthy eyes / prevention Not shown to prevent AMD
Smokers and former smokers Avoid formulas containing beta-carotene

The doses are high, particularly zinc at 80 mg, so take these supplements only on the advice of your optometrist or ophthalmologist. For everyone else, getting lutein and zeaxanthin from food (spinach, kale, other dark leafy greens, and eggs) is a sensible everyday choice.

What about ginkgo and other herbs?

Herbs such as ginkgo are sometimes promoted for vision online, but there is no good evidence that they improve eyesight or protect against eye disease. Ginkgo may also increase the risk of bleeding in people who take blood thinners such as warfarin, according to the NCCIH. If you have glaucoma, AMD or diabetic eye disease, follow your eye doctor's treatment plan and ask before you add any supplement.

Diabetes and your eyes

Diabetic retinopathy is damage to the blood vessels in the retina. According to the US National Eye Institute, more than half of people with diabetes will eventually develop it. In the early stages it usually causes no symptoms. That is why people with diabetes should have a dilated eye examination at least once a year, and more often if retinopathy is found. Keeping blood sugar, blood pressure and cholesterol under control is the best way to lower the risk. High blood pressure also affects the eyes; our guide to blood pressure and what helps explains more.

Everyday habits for healthy eyes

  • Have regular eye tests with an optometrist. The AOA recommends annual exams for screen users.
  • Wear UV-protective sunglasses and a hat in strong sun.
  • Don't smoke.
  • Eat plenty of vegetables, especially leafy greens.
  • Use protective eyewear for DIY, gardening with power tools and sports such as squash.
  • Take screen breaks and protect your sleep, especially during exam season and long workdays.

Untreated vision loss is also one of the 14 modifiable risk factors for dementia identified by the 2024 Lancet Commission. You can read more in our guide to dementia risk.

See a doctor if…

The NHS advises getting urgent help for:

  • sudden loss of vision in one or both eyes, or sudden severe eye pain. Go to an emergency department or call 112 from a mobile or 10177 for an ambulance.
  • new flashing lights, a sudden shower of floaters, or a dark shadow or "curtain" moving across your vision
  • a red, painful eye, or eyes that hurt in bright light
  • sudden blurred or double vision

Book a non-urgent appointment with an optometrist for gradual blurring, straight lines that look wavy, frequent headaches when reading, or if you have diabetes and haven't had an eye check in the past year.

Frequently asked questions

Can supplements improve my eyesight?

No supplement has been shown to improve normal eyesight or replace glasses. The AREDS2 formula is for people with intermediate or late AMD, to lower the risk of it progressing.

Does the 20-20-20 rule work?

It is a simple, widely recommended way to rest your focusing muscles and remind yourself to blink during long screen sessions. It works best together with good screen set-up and up-to-date glasses.

Should my child spend more time outdoors?

Yes. Trials show that extra outdoor time in daylight lowers the risk of children becoming short-sighted, and it is good for their general health too.

Are blue-light glasses worth it?

A 2023 Cochrane review found no short-term benefit for eye strain. Screen breaks and correct glasses are better value.

Should I take lutein and zeaxanthin?

If an eye professional has diagnosed intermediate or late AMD, ask them about the AREDS2 formula. Otherwise, eating leafy greens and eggs is a good way to get these nutrients.

Sources

This article is for general information only and isn't medical advice. Elevate gummies are food supplements and are not intended to diagnose, treat, cure or prevent any disease. Speak to your doctor or pharmacist before starting any supplement, especially if you are pregnant, breastfeeding, taking medication or have a medical condition.

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