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Omega-3 fatty acids protect against macular degeneration
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Macula/NIH, National Eye Institute
You can protect against the progression of age-related macular degeneration (AMD) by including omega-3 fatty acids in your diet. That’s the word from experts at the Laboratory for Nutrition and Vision Research (LNVR). And you should toss in a few other nutrients while you’re at it.
Omega-3 fatty acids and macular degeneration
Experts at LNVR evaluated the how much omega-3 fatty acids (in the form of docosahexaenoic acid [DHA] and eicosapentaenoic acid [EPA]) 2,924 women and men consumed while they were participating in the eight-year Age-Related Eye Disease Study (AREDS). The results of AREDS indicate that taking the antioxidants vitamins C, E, and beta-carotene, plus zinc and copper, prevents the progression of late-stage AMD.
The LNVR researchers made some interesting discoveries. One, they observed that people who had early stage of AMD in the placebo arm of AREDS benefited from taking higher doses of DHA (64 mg/d or greater vs 26 mg/d), but that high doses of the antioxidants and/or minerals interfered with the benefits of DHA in early AMD.
Two, the antioxidants did not seem to jeopardize the protective impact of DHA and EPA against progression of AMD to an advanced stage. Thus, patients who consumed greater amounts of DHA and EPA (42.3 mg/d or greater vs less than 12.7 mg/d) seemed to have a lower risk of progression to advanced AMD.
The LNVR scientists also noted that their previous research found that a low-GI (glycemic index) diet may prevent AMD from progressing to an advanced stage (see “For more information” below).
Getting enough omega-3
The study’s authors note that eating two to three servings of fish rich in omega-3 fatty acids (e.g., salmon, tuna, mackerel, herring) per week will provide the recommended daily intake of DHA and EPA. Don’t like fish? Then you can take a fish oil supplement: look for products that contain 350 to 380 mg of EPA and 230 to 260 mg of DHA per daily dose.
The results of the LNVR study indicate that when you take various supplements or eat certain foods as well as the combination of nutrients and supplements are both important when it comes to protecting against AMD. Given that AMD is the most common cause of nonremediable loss of vision in older people, balancing these nutrients seems like a good idea. The researchers also note, however, that more studies are needed to verify their data.
For more information
“B vitamins may help prevent macular degeneration”
Laboratory for Nutrition and Vision Research study
Mayo Clinic, Ophthalmology Department (Scottsdale)
“Reduce your risk of macular degeneration through diet”
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