Living with Central Serous Retinopathy (CSR) means walking a tightrope between managing stress, supporting eye health, and avoiding flare-ups. While there’s no magic pill, I’ve found certain supplements that help lower my baseline stress, improve nervous system regulation, and support retinal health.
This list isn’t about hype. It’s what I’ve tested, cycled, and kept in rotation because I’ve felt the difference—especially when I’ve slacked off and paid for it later.
1. Magnesium Glycinate – My Nighttime Reset
When I first started researching stress and cortisol, magnesium showed up everywhere. I chose magnesium glycinate specifically because it crosses the blood-brain barrier and supports nervous system relaxation.
- Helps lower cortisol
- Supports deep sleep
- Reduces muscle tension and eye twitching
I take it 30–60 minutes before bed. On days I don’t, I notice my sleep suffers and my stress threshold drops.
2. L-Theanine – Calm Focus Without Drowsiness
L-Theanine is an amino acid found in green tea that promotes alpha brain waves—calm but alert. I take it on days I feel wired, overstimulated, or know I’m heading into high-stress situations.
- Reduces anxiety and overthinking
- Doesn’t make me sleepy
- Keeps my eyes feeling less fatigued during screen time
It’s also great paired with coffee to blunt the cortisol spike—huge for anyone with CSR.
3. Omega-3 Fatty Acids (High-EPA Fish Oil) – Anti-Inflammation for the Eyes
CSR may not be an inflammatory disease per se, but systemic inflammation plays a role in recovery. I use a high-EPA fish oil to support:
- Retinal health and fluid regulation
- Blood vessel integrity
- Overall anti-inflammatory balance
Bonus: omega-3s also support mood and brain function, which helps keep stress under control.
4. Ashwagandha – Adaptogen for Cortisol Control
This one changed the game for me. Ashwagandha is a time-tested adaptogen that modulates cortisol rather than bluntly suppressing it.
- Helps with stress recovery after intense days
- Improves sleep quality and energy regulation
- Makes me more resilient to CSR triggers like overwork or emotional stress
I cycle it—on for 5 days, off for 2—to avoid building tolerance.
5. B-Complex (with Active Forms) – Stress Metabolism Support
Stress burns through B vitamins like firewood. Without enough, your body struggles to convert food to energy, regulate mood, or support neurotransmitter balance.
- I take a methylated B-complex (with B12 and folate)
- Helps with energy without the crash
- Supports nervous system resilience, especially during busy weeks
This is a silent helper. You don’t feel a jolt—but if you skip it for a week, you’ll notice the drop.
6. Lutein + Zeaxanthin – Direct Eye Nutrition
These are retina-targeting antioxidants that help filter blue light and reduce oxidative stress on the macula.
- Especially helpful during high screen-time weeks
- Protects against light sensitivity and visual fatigue
- Pairs well with omega-3s and a whole-food diet
While they don’t affect cortisol directly, they support retinal resilience, which makes them part of my CSR protection stack.
Final Takeaway
Supplements aren’t a replacement for sleep, boundaries, or breathwork—but they’ve been powerful reinforcements on the front lines of CSR management. When stress ramps up, these tools help me stay steady, protect my vision, and recover faster from flare-ups.
Everyone’s body is different. But for me, these six supplements have earned their place. They work in the background, quietly helping my system do what it was designed to do: recover.
