By Rowan
Light sensitivity—also known as photophobia—is more than just discomfort in bright environments. For many people, it can trigger headaches, strain the eyes, and make daily tasks like reading or using a computer screen frustrating. While the causes vary—from migraines to digital eye strain—supporting your body with the right nutrients may help reduce the intensity of your symptoms.
Fortunately, natural supplements can be a gentle, effective way to support visual comfort and resilience to light. Below are two evidence-based supplements commonly used to help ease light sensitivity.
Lutein
Lutein is a powerful antioxidant carotenoid found in leafy greens and is especially concentrated in the macula of the eye. It helps filter out harmful blue light and supports healthy visual function, making it particularly helpful for people experiencing light sensitivity related to digital device use or eye strain.
- Mechanism of action: Filters high-energy blue light and reduces oxidative stress in the retina
- Dosage or usage tip: Start with 10–20 mg per day, ideally with a fat-containing meal for better absorption
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Magnesium
Magnesium plays a key role in nerve and muscle function and is often used to manage migraines—a common trigger for light sensitivity. It may help reduce the frequency and severity of light-sensitive headaches, as well as support overall relaxation and eye comfort.
- Mechanism of action: Supports nerve transmission and reduces muscle excitability
- Dosage or usage tip: Take 200–400 mg daily; magnesium glycinate or citrate are preferred for better absorption and fewer digestive side effects
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In Summary
If you’re struggling with light sensitivity, consider trying lutein to protect your eyes from harmful blue light and magnesium to calm the nervous system and help manage migraine-related symptoms. These supplements can offer a gentle and natural way to improve comfort and support healthy vision.
As always, talk to a healthcare provider before starting any new supplement, especially if you have underlying health conditions or take medications.
This article is for informational purposes only and does not constitute medical advice.