Seeing at night is harder for human eyes than seeing in daylight. But if dark places seem unusually blurry, you take a long time to adjust from a bright room to a dark room, or driving at night has become difficult, you may be experiencing poor night vision, sometimes called night blindness or nyctalopia.
Night-driving problems are common in later life. A 2025 study using nationally representative data from U.S. adults age 65 or older found that 31.9% of current drivers avoided driving at night. Among drivers with objectively measured vision impairment, the figure rose to 46.3%.(1)
Night blindness is a symptom that can have many causes, including an outdated eyeglasses prescription, dry eye, cataracts, certain medications, vitamin A deficiency, or retinal health issues. Some inherited conditions can also affect the very sensitive photoreceptors called rods that help you see in low light conditions.
So, if you want to know how to improve vision at night, start by finding the cause. Practical changes can reduce glare and make night driving safer, while nutrition may support normal eye function. However, supplements cannot correct uncorrected vision or treat an underlying eye disease.
And what about carrots? They contain beta-carotene, which the body can convert into vitamin A. That matters when vitamin A intake is low, but eating extra carrots will not give someone with an adequate diet exceptional night vision.
Key Takeaways
- Night vision depends on the retina, light-sensitive rods, healthy eye lenses, and enough vitamin A to make rhodopsin.
- Common night vision problems can come from uncorrected vision, dry eye, cataracts, medications, vitamin A deficiency, or retinal conditions.
- An updated prescription, anti-reflective lenses, clean windshields, dim dashboard lights, and more time to adjust to darkness may make seeing at night easier.
- Some nutrients may support retinal health, contrast sensitivity, glare recovery, or dark adaptation, but no supplement can diagnose, cure, or reliably restore night vision.
- New or worsening night blindness deserves a comprehensive eye exam, especially if it affects safety.
Disclaimer
This article is for educational purposes only and is not medical advice. Night blindness can be a sign of an eye condition that needs professional care. Speak with an optometrist, ophthalmologist, or other qualified healthcare professional before using supplements to address a vision concern. If you experience sudden vision loss, severe eye pain, new flashes or floaters, or a curtain-like shadow in your vision, seek urgent medical care.
How Night Vision Works
Your eyes need at least a little incoming light to create an image. In the retina, cones help with color vision and fine detail, while rods are especially sensitive in dim light. The brain then interprets the signals sent by these light-sensitive eye cells.
Dark adaptation is the time your eyes need to adjust after moving from a bright room into a darkened room or after facing bright headlights. Age can slow this process. Pupils may become smaller, the number and performance of rods can decline, the eyes may produce fewer tears, and the lens can scatter incoming light. The resulting poor night vision may include blurry vision, halos, slower glare recovery, and less ability to discern fine detail.
What Causes Night Blindness?
Night blindness has more than one possible cause. A comprehensive eye exam can help identify early signs and guide the right treatment.
- Uncorrected vision: An outdated prescription can make road signs, pedestrians, and lane markings harder to see. Corrective lenses or an updated prescription may be enough to help.
- Dry eye: An uneven tear film can scatter light and cause fluctuating or blurry vision, especially late in the day.
- Cataracts: A clouded lens called a cataract can reduce contrast and increase glare or halos from oncoming headlights. Cataract surgery is one medical treatment that may improve these symptoms when a cataract is the cause.(2,3)
- Medications: Some medicines can affect pupil size or dark adaptation. Ask a clinician or pharmacist whether this could apply to you, but do not stop a prescribed medicine on your own.(3)
- Vitamin A deficiency: Vitamin A is required to make rhodopsin, the retinal protein that responds to light. Deficiency-related night blindness is uncommon in the United States but can occur with severe dietary deficiency or conditions that impair fat absorption.(4)
- Retinal disease: Retinitis pigmentosa and other retinal disorders can affect rods and peripheral vision. Loss of night vision is often an early symptom of retinitis pigmentosa.(5)
Vitamins and Nutrients for Night Vision
Nutrients can support the visual machinery needed for healthy eye function, but their effects depend on the person and the cause of the problem. For a broader evidence review, see this guide to vision supplements that work.(6)
Vitamin A
Vitamin A has the clearest direct connection to low-light vision. It is needed to make rhodopsin, a light-sensitive protein in rods. Night blindness can be the first sign of vitamin A deficiency, and more severe deficiency can cause xerophthalmia, Bitot's spots, corneal damage, and vision impairment.(4)
Preformed vitamin A occurs in foods such as eggs, dairy products, fish, and organ meats. Carrots, sweet potatoes, pumpkin, and leafy green vegetables provide beta-carotene, which the body can convert into vitamin A. However, more is not always better: high-dose preformed vitamin A can be harmful, so suspected deficiency should be assessed and treated by a healthcare professional.
Lutein and Zeaxanthin
Lutein and zeaxanthin are carotenoids found in the retina and lens. They help form macular pigment, which is associated with contrast sensitivity, glare recovery, and retinal health. Good food sources include spinach, kale, collard greens, peas, corn, and egg yolks. These nutrients may support visual performance, but they do not correct refractive errors or cure night blindness.(6)
Read more about Lutein + Zeaxanthin.
Vitamin C and Vitamin E
Vitamin C and vitamin E contribute to antioxidant defenses that help protect eye tissues from oxidative stress.(7) Citrus fruit, peppers, tomatoes, strawberries, nuts, seeds, avocado, and vegetable oils can help provide these nutrients.
That does not mean routine vitamin C or E supplements will improve night vision in everyone. High-dose antioxidant formulas have specific clinical uses, such as certain stages of age-related macular degeneration, and should not be treated as general night-vision remedies.
Omega-3 Fatty Acids
DHA is an important structural fat in the retina, while EPA and DHA may support healthy immune balance and tear-film comfort. Sources include salmon, sardines, mackerel, algae oil, walnuts, chia seeds, and flaxseed. Evidence for omega-3 supplements and dry eye is mixed, and omega-3 is not an established treatment for night blindness.(6) However, Omega-3s are versatile nutrients for other aspects of eye health and general wellness.
B-Complex Vitamins
Vitamins B1, B2, B3, B6, B9, and B12 support many functions throughout the body. Research has explored relationships between B-vitamin status, homocysteine, cataracts, and age-related eye health, but evidence does not show that a general B-complex supplement directly improves night vision in otherwise well-nourished adults.(8,9)
Food sources include seafood, poultry, eggs, dairy products, legumes, leafy greens, whole grains, nuts, and seeds.
Anthocyanins from Bilberry and Black Currant
Bilberry and black currant contain anthocyanins, colorful plant compounds studied for antioxidant support and visual performance. Bilberry has a famous reputation for night vision, but a systematic review found that the available placebo-controlled trials did not provide strong evidence that it improves normal night vision.(10)
A small human study of black currant anthocyanosides reported improvements in dark adaptation and temporary vision changes after computer work. This is promising but limited evidence, not proof that black currant can treat night blindness or restore night vision caused by eye disease.(11)
How to Improve Vision at Night and Reduce Glare
There is no single trick that gives humans exceptional night vision. The most useful steps address correctable causes, reduce headlight glare, and make low-light environments safer. Advice from Harvard-affiliated Massachusetts Eye and Ear experts includes the following practical measures.(3)
1. Keep Your Eyeglasses Prescription Current
Book a comprehensive eye exam if night driving has become harder, even if your daytime vision seems acceptable. An eye doctor can check visual acuity, pupil response, peripheral vision, eye pressure, and the health of the retina. The exam may reveal that you need updated eyeglasses or contact lenses, or it may identify early signs of eye disease.(12)
If glare is the main issue, ask whether clear anti-reflective lenses are appropriate. Avoid yellow or dark-tinted "night driving" glasses unless your eye doctor recommends them, because any tint reduces the amount of light reaching the eye.
2. Reduce Headlight Glare
Wash lenses regularly and replace or repair badly scratched glasses. Keep both sides of the windshield clean, clean your headlights, and maintain windshield washer fluid levels. Even a little dirt can scatter incoming light and make bright headlights look worse.
Dim dashboard lights, use the night setting on your rearview mirror, and look toward the right lane markings rather than directly at oncoming traffic headlights. When possible, choose familiar routes and well-lighted streets. Wear sunglasses during bright daytime conditions to reduce UV exposure, but never wear sunglasses for driving at night.
3. Give Your Eyes Time to Adjust
Moving directly from bright light into a dark room can temporarily overwhelm dark adaptation. Lower indoor lighting gradually before going outside at night, and avoid staring at a phone or other bright screen immediately before driving. After exposure to oncoming headlights, allow time for your vision to recover.
4. Make Dark Places Safer
Install night lights in hallways, bathrooms, and near stairs. Add more light where you need to read or handle objects, open window shades during the day, and carry a pocket-sized flashlight when walking after dark. These changes do not improve the eye itself, but they can reduce falls and other risks.
5. Treat Underlying Conditions
How night blindness is treated depends on its cause. Dry-eye care, updated corrective lenses, cataract treatment, medication adjustments, or clinician-supervised treatment of vitamin A deficiency may help in the right situation. Genetic retinal conditions need specialist evaluation and cannot be corrected with ordinary vitamin supplements.
When to See an Eye Doctor
Arrange an eye exam if your night vision worsens, if headlight glare makes driving unsafe, or if you struggle to navigate a dim room. Do not drive at night if you cannot see well enough to do so safely.
Seek urgent care for sudden vision loss, severe eye pain, a sudden increase in floaters, flashes of light, or a shadow that looks like a curtain across your vision. These symptoms are different from gradual poor night vision and may signal a time-sensitive eye problem.
What About Supplements?
Supplements can help fill a confirmed nutrient gap or provide researched compounds for a specific aspect of eye health. They cannot replace glasses, contacts, regular eye exams, or medical treatment. Match the supplement to a realistic goal rather than choosing a product that promises to cure night blindness.
Performance Lab® Vision
Performance Lab® Vision is a targeted eye-health formula rather than a general multivitamin. Its current formula combines lutein, zeaxanthin, black currant, bilberry, astaxanthin, and saffron. These ingredients are positioned to support macular pigment, antioxidant defenses, contrast sensitivity, glare recovery, visual fatigue, and dark adaptation.(6)
This is more accurate than saying it contains every vitamin discussed above: it does not supply vitamin A, vitamin C, vitamin E, omega-3s, or a B-complex. It should be viewed as complementary nutritional support, not as a treatment for cataracts, retinal disease, or deficiency-related night blindness.
Mind Lab Pro® and the Brain Side of Vision
Vision does not end at the eyes. The brain must process visual information, select a response, and react. Mind Lab Pro® is not an eye vitamin and is not designed to treat night blindness, but it may be relevant to the cognitive side of visually demanding tasks.
In a 30-day, double-blind, placebo-controlled study involving 105 healthy adults, the Mind Lab Pro group improved on simple reaction time, choice reaction time, and anticipation tasks compared with placebo. The study involved responding to visual stimuli, so it is relevant to visual information processing—but it did not test night vision, dark adaptation, or driving safety.(13)
Read more about all three Mind Lab Pro studies.
MLP Ingredients: Citicoline (CDP Choline) dosage 250mg per serving, Phosphatidylserine (PS) 100mg (from sunflower lecithin), Bacopa monnieri 150mg (24% bacosides), Organic Lion's Mane Mushroom 500mg (fruit and mycelium), Maritime Pine Bark Extract 75mg (95% proanthocyanidins), N-Acetyl L-Tyrosine 175mg, L-Theanine 100mg per serving, Rhodiola rosea 50mg (3% rosavins and 1% salidrosides), NutriGenesis® Vitamin B6 (2.5 mg), Vitamin B9 (100 mcg), Vitamin B12 (7.5 mcg)
If you want a professionally designed brain stack for all aspects of cognitive function that just happens to include some top nootropics for vision, MLP is a smart choice.
Frequently Asked Questions
Can night vision be improved?
Sometimes. Updating a prescription, treating dry eye or cataracts, correcting vitamin A deficiency, reducing glare, and improving lighting may help when those factors are responsible. Inherited retinal conditions and some age-related changes may not be reversible.
How is night blindness treated?
Treatment depends on the underlying cause. An eye doctor may recommend corrective lenses, dry-eye treatment, cataract surgery, a medication review, nutritional testing, or referral to a retinal specialist. There is no single treatment that works for every type of night blindness.
Does vitamin A improve night vision?
Vitamin A treatment can help when night blindness is caused by vitamin A deficiency. Taking extra vitamin A does not give people with adequate status superhuman night vision, and high doses can be toxic.
Do carrots help you see in the dark?
Carrots provide beta-carotene, which the body can convert into vitamin A. They support normal nutrition but will not fix poor night vision caused by cataracts, an outdated prescription, retinal disease, or another eye condition.
Why do oncoming headlights bother me?
Bright headlights can create glare when light scatters through a dirty windshield, scratched lenses, an unstable tear film, or changes in the eye's natural lens. Cataracts and uncorrected vision are common possibilities, so persistent headlight glare is worth discussing with an eye doctor.
How long do eyes take to adjust to the dark?
Some adjustment happens within minutes, but fuller dark adaptation takes longer and varies with age, light exposure, retinal health, and other factors. Avoiding bright screens and lights immediately beforehand can make the transition easier.
Summary
The best answer to how to improve vision at night is to find out why it has declined. Keep your prescription current, reduce glare, clean your glasses and windshield, give your eyes time to adjust, and make dark spaces safer. Most importantly, have new or worsening night vision problems checked by an eye doctor.
Vitamin A is essential for normal low-light vision, while lutein, zeaxanthin, omega-3s, antioxidants, and anthocyanins may support selected aspects of eye health or visual performance. But supplements work best as a complement to—not a substitute for—eye care, a nutrient-dense diet, and treatment of the underlying cause.
References
- Xu S, Clarke P, De Lott LB, Nguyen M, Ehrlich JR. Driving status, avoidance, and visual impairment among older adults in the United States. J Transp Health. 2025 Jun;42:102036. doi:10.1016/j.jth.2025.102036. Link
- National Eye Institute. Cataracts [Internet]. Bethesda (MD): National Eye Institute; 2025 Nov 26 [cited 2026 Sep 28]. Available from: Link
- Solan M. Shining light on night blindness [Internet]. Harvard Health Publishing. 2024 Jan 31 [cited 2026 Sep 28]. Available from: Link
- National Institutes of Health, Office of Dietary Supplements. Vitamin A and carotenoids: fact sheet for health professionals [Internet]. Bethesda (MD): National Institutes of Health [cited 2026 Sep 28]. Available from: Link
- National Eye Institute. Retinitis pigmentosa [Internet]. Bethesda (MD): National Eye Institute [cited 2026 Sep 28]. Available from: Link
- Dougherty P. Vision supplements that work (and don't work) according to science [Internet]. Performance Lab®. 2026 Aug 31 [cited 2026 Sep 28]. Available from: Link
- Williams DL. Oxidative stress and the eye. Vet Clin North Am Small Anim Pract. 2008 Jan;38(1):179-92, vii. Link
- Huang P, Wang F, Sah BK, et al. Homocysteine and the risk of age-related macular degeneration: a systematic review and meta-analysis. Sci Rep. 2015 Jul 21;5:10585. Link
- Skalka HW, Prchal JT. Cataracts and riboflavin deficiency. Am J Clin Nutr. 1981 May;34(5):861-3. Link
- Canter PH, Ernst E. Anthocyanosides of Vaccinium myrtillus (bilberry) for night vision: a systematic review of placebo-controlled trials. Surv Ophthalmol. 2004 Jan-Feb;49(1):38-50. Link
- Nakaishi H, Matsumoto H, Tominaga S, Hirayama M. Effects of black currant anthocyanoside intake on dark adaptation and VDT work-induced transient refractive alteration in healthy humans. Altern Med Rev. 2000 Dec;5(6):553-62. Link
- National Eye Institute. Get a dilated eye exam [Internet]. Bethesda (MD): National Eye Institute; 2025 Nov 26 [cited 2026 Sep 28]. Available from: Link
- Utley A, Gonzalez Y, Abbott Imboden C. The efficacy of a nootropic supplement on information processing in adults: a double blind, placebo controlled study. Biomed J Sci Tech Res. 2023;49(1). doi:10.26717/BJSTR.2023.49.007746. Link
