5 Nutrients I Commonly See Lacking in AMD Diets

Hannah Nunn
Aug 13
3 min read

When I review a client’s food diary or run functional tests, certain patterns appear again and again. People are often trying their best to eat well—but some key nutrients just aren’t showing up in the amounts needed to truly support their eyes.

They’re not totally missing, but they’re lacking—meaning their intake is too low to meet the body's demands.

Here are five nutrients I routinely see falling short—and why they matter so much for AMD.

1. Protein

This is a common issue I see, but it’s not just about how much protein—it’s about the quality and variety of amino acids.

Protein is essential for:

Building and repairing tissue (including the retina)
Supporting glutathione production—your body’s master antioxidant
Maintaining muscle mass, which protects against blood sugar issues, falls, frailty, and inflammation as we age
Supporting collagen, immune function, and mitochondrial health

What to focus on:

Animal-based proteins (meat, fish, eggs, dairy) contain all the essential amino acids your body needs in the right ratios
Include protein at every meal—not just dinner
A palm-sized portion per meal is a good visual guide
Quality collagen supplements or bone-broth can be helpful additions

2. Omega-3 Fats (EPA & DHA)

EPA and DHA are long-chain omega-3s that reduce inflammation and support the structure of your retina.

DHA makes up a large part of the macula and is crucial for:

Maintaining retinal cell membranes
Reducing oxidative damage
Supporting tear production (important for dry eye symptoms)

EPA helps suppress inflammatory pathways that can worsen AMD and damage blood vessels.

Where to get them:

Oily fish such as sardines, mackerel, herring, salmon, anchovies
High-quality omega-3 supplements if needed

3. B Vitamins

These are key players in methylation—a process that supports detoxification, DNA repair, and inflammation control.

Low B6, B12 or folate can lead to raised homocysteine levels, which are linked to:

Increased risk of AMD
Higher cardiovascular risk
Reduced antioxidant defences and poorer mitochondrial function

Commonly low in:

People avoiding animal foods
Those with poor digestion or absorption
Older adults
People on certain medications such as: metformin, proton pump inhibitors, diuretics, and anti-seizure meds
Heavy alcohol drinkers
People under chronic stress
People with high-sugar diets
Smokers

Best sources:

Liver, meat, eggs, fish (B12)
Leafy greens, pulses, avocado (folate)
Consider functional testing if you suspect low absorption

4. Magnesium

Magnesium is involved in hundreds of processes in the body—including energy production, stress regulation, and blood sugar control.

When magnesium is lacking, it can lead to:

Blood sugar imbalances (which drive AMD progression)
Increased oxidative stress
Poor sleep, anxiety, cramping, or fatigue
Mitochondrial dysfunction and poor energy production in retinal cells

Where to find it:

Dark leafy greens, seeds, almonds, dark chocolate
May need a supplement if intake or absorption is low

5. Plant-Based Antioxidants

Even clients who eat vegetables often lack diversity and depth of colour, which means they’re missing out on key plant compounds like polyphenols, lutein, zeaxanthin, and vitamin C.

These nutrients are essential for:

Reducing oxidative stress
Protecting the retina from light damage
Supporting blood flow and mitochondrial health
Slowing AMD progression

Where to find them:

Berries, herbs, green tea, colourful veg (especially purple, red, orange)
Spices like turmeric, cinnamon, and cloves
Try to “eat the rainbow” across the week—not just greens!

It’s not just about how many antioxidant-rich foods you eat – it’s also about how quickly your body uses them up. Some people burn through antioxidants faster due to things like chronic stress, poor sleep, illness, alcohol, smoking, pollution, or blood sugar imbalances. Even intense exercise or exposure to everyday chemicals can increase the body’s demand for antioxidants.

On top of that, issues with digestion or low fat intake can reduce how well we absorb certain antioxidants, especially those that are fat-soluble like carotenoids. So even with a “good” diet, some people still end up low – especially if their lifestyle is placing a high demand on these nutrients.

A Final Thought

Many people I work with think they’re eating a reasonably healthy diet—and they often are. But their nutrient levels are still too low to give their eyes what they truly need.

It’s not just about surviving—it’s about nourishing your retina, calming inflammation, and supporting metabolic health through real, absorbable nutrition.