Eye Care During Menopause: Healthy Habits, Nutrition & Supplements
Your Eyes During Menopause
Hot flushes, fatigue, brain fog… but what about your eyes? If you’re overlooking them, you’re not alone. Online menopause forums ripple with posts about how eyes are affected by menopause, and studies show 75% of women going through menopause report painful, sore, dry eyes.
This article explains why the eyes suffer as oestrogen drops, common symptoms to watch for, and what you can do — from simple lifestyle tweaks to supplements.
Why is Eye Health Important During Menopause and Perimenopause?
This year, around 1 billion women are experiencing menopause. There’s no “one size fits all” for how it affects the eyes, but as oestrogen declines, tear production drops, the ocular surface dries out and muscles fatigue more easily,
Let’s explore the symptoms women experience:
- Blurred Vision: Vision suddenly not as sharp? You’re not alone. 53% of women say menopause impairs their vision, with 66% reporting blurry eyesight. Hormonal shifts change how your eyes process light and reduce contrast sensitivity, so objects can blend into shadows, especially in low light.
- Sore, Dry Eyes: Dry eye disease impacts 56% of menopausal women. Oestrogen helps stimulate tear production; as levels fall, dryness, burning and grittiness creep in. Left untreated, this can aggravate the ocular surface and increase light sensitivity.
- Eye Pressure: Menopause can raise eye pressure. Studies show post-menopausal women have pressure readings 2 mmHg higher than before. A small change, but one that raises your risk of stress on the optic nerve.
Why Eye Problems Feel Overwhelming During Menopause
It’s not just blurred vision — it’s the way it bleeds into daily life. Many women report these challenges:
- 68% say menopausal vision changes affect their ability to work comfortably on a computer.
- 53% worry about driving at night due to reduced contrast sensitivity and glare from headlights.
- 66% find reading difficult as blurry vision or eye discomfort makes focusing harder.
One in ten women leave their jobs because symptoms make work unmanageable. Eight out of ten feel they are battling this alone. These struggles often lead to frustration, isolation, and low mood.
And the foggy feeling? “Brain fog”—forgetfulness, trouble finding words, and slower processing — adds to the strain.
5 Self-Care Tips for Your Eyes During Menopause
Managing menopause isn’t easy, but small changes can help manage your symptoms.
- Hydrate. Your eyes are 98% water — dehydrate them, and they’ll let you know. Aim for steady hydration across the day, not just big bursts.
- Regular eye exams. Stay ahead of problems with routine check‑ups so prescriptions are up to date and subtle changes (like eye pressure) are caught early.
- Wear UV-protective sunglasses. Your skin isn’t the only thing the sun can harm. Strong midday sun can accelerate damage to the eye, so always wear UV400 sunglasses to protect your eyes when outside.
- Use the 20-20-20 rule. Every 20 minutes, take a 20-second break to look 20 metres away. Match your screen brightness to the room and consider blue‑light‑filtering lenses if you’re on devices all day.
- Eat the rainbow. Colourful fruits, nuts, and leafy greens provide vitamins A, C, E and antioxidants; oily fish supply omega‑3s that support the tear film and the membranes of delicate cells in the eyes and brain.
Natural Menopause Supplements
Healthy lifestyle changes help, but midlife hormones can increase your nutritional requirements beyond what food alone reliably provides. That’s where precision nutraceuticals like Nutravision can help.
Below are some of the best eye‑supportive nutrients for menopause, with benefits that also extend to your brain, circulation and overall resilience.
1. Bilberry
Traditionally used to support night vision, bilberry also helps relieve dry eyes and digital eye strain — common complaints during menopause. Its anthocyanin antioxidants:
- Support healthy microcirculation to the retina and optic nerve
- Help protect against oxidative stress that accelerates eye ageing
- Support tear production and comfort during prolonged screen use
2. Ginkgo Biloba
Ginkgo biloba is well-known for supporting healthy circulation, including to the brain and eyes. This can help:
- Support cognitive performance and peripheral vision
- Counteract some aspects of hormonal “brain fog”
- Support overall resilience to stress‑related vascular changes
Clinical studies show it may help with cognitive performance in as little as one week with daily use.
3. Grape Seed
Rich in procyanidin antioxidants, grape seed helps:
- Support delicate eye tissues and vascular health
- Buffer oxidative stress and blood pressure fluctuations, which are more common in midlife
- With stress reduction by supporting a calmer autonomic nervous system
4. Lutein & Zeaxanthin
Lutein and zeaxanthin are carotenoids that
- Filter harmful blue light and UV rays
- Help maintain macular health and long‑term visual clarity
- Support contrast sensitivity and faster visual recovery from glare
Emerging research links them to broader cardiovascular and brain support, making them highly valuable in the perimenopausal and post‑menopausal years.
5. Saffron
Saffron, prized in traditional Persian and Ayurvedic medicine, supports:
- Healthy eye pressure and macular function, both of which become more vulnerable as oestrogen drops
- Mood, anxiety and stress levels, with clinical trials showing benefits for low mood, sleep quality and emotional balance
For many women, saffron pulls double duty: calmer mind and better‑supported vision.
6. Vitamin B3 (Nicotinamide)
The nicotinamide form of B3
- Supports mitochondrial health and optic nerve function
- Helps maintain the health of retinal ganglion cells that connect the eye to the brain
- Also supports skin resilience — a bonus for sun‑exposed, thinning midlife skin
7. Vitamin B9 (Methylfolate)
As the bioactive form of folate, methylfolate:
- Supports red blood cell formation, DNA repair, and optic nerve health
- Helps reduce homocysteine levels — a key marker linked to cardiovascular and microvascular risk
- Is especially important during menopause, when nutrient absorption and circulation may be less robust
8. Vitamin B12 (Methylcobalamin)
Methylcobalamin, the active form of vitamin B12:
- Supports optic nerve function
- Supports corneal nerve health in dry eye
- Plays a key role in energy production and mental clarity — two areas that commonly dip during menopause
- Is particularly important for vegans, vegetarians and those with reduced B12 absorption (more common with age and certain medications)
Nutravision: Packed with Clinical Grade Ingredients
Why juggle multiple bottles when one capsule does it all?
Nutravision combines bilberry, ginkgo, grape seed, lutein, zeaxanthin, saffron, nicotinamide, methylfolate and methylcobalamin (plus vitamin D3 and other cofactors) into a single, ophthalmologist‑formulated capsule.
Built on the peer‑reviewed NP‑10 System™, Nutravision is designed to:
- Help reduce oxidative stress in the retina, macula and optic nerve
- Support healthy blood circulation to eye and brain tissues
- Stabilise the tear film and support corneal nerves in dry eye
- Nourish the eye‑nerve‑brain vision system during a time of rapid hormonal change
Many users report greater comfort and clarity within weeks when taken consistently alongside lifestyle changes.
Ophthalmologist‑formulated, made in Australia, 100% plant‑based and aligned with clinical evidence, Nutravision delivers what it promises: targeted, systemic support for your eyes in menopause, without unnecessary fillers or gimmicks.
Start today. Your future self; reading clearly, driving confidently and working comfortably, will thank you.
Success Stories: How Nutravision Has Helped Women Like You
Menopause changes your body, and your eyes are no exception.
A holistic approach—incorporating healthy habits and nutritional supplements like Nutravision—can provide dry eye comfort and support your vision throughout life.
“ I've had significant improvement in my eyes within 2 weeks! ” Janet, Mother of Two
“ Within weeks, I swapped my multivitamin for Nutravision. ” Ankita, Homemaker
FAQs
Yes. Menopause-related hormone changes can lead to dry, gritty, and blurry eyes.
Does low oestrogen affect your eyes?
Yes. Low oestrogen impacts tear production, leading to dryness and blurred vision.
How do you treat dry eyes during menopause?
Stay hydrated, eat well, manage screen time, make sure you have enough sleep and exercise, and consider supplements like Nutravision. If symptoms persist, see an eye doctor.
