Dry eyes can be more than just a minor annoyance. For some, they may be an occasional inconvenience, but for others, they can be a chronic issue that affects quality of life. Symptoms like irritation, redness, burning, or even blurry vision are all-too-common challenges for people coping with dry eyes.
While eye drops and lifestyle adjustments play an important role in managing dry eyes, dietary supplements can also offer significant benefits. Nutritional support for the eyes can help reduce inflammation, improve the protective tear film, and promote overall eye health. Three supplements backed by science that may help ease dry eyes include omega-3 fatty acids, vitamin D, and hyaluronic acid.
Healthier, happier eyes start with an eye exam with Willoughby Doctors of Optometry.
Omega-3 Fatty Acids
Omega-3 fatty acids, often found in fish oil, are widely recognized for their anti-inflammatory properties, making them a top choice for relieving dry eye symptoms. These essential fats are known to help improve the quality and consistency of the tear film, which is critical for keeping the eyes lubricated.
How Omega-3s Help Dry Eyes
A healthy tear film has three layers—the lipid (oily) layer, the aqueous (watery) layer, and the mucus layer. Omega-3s are particularly beneficial for the oily layer, which is produced by your meibomian glands. When these glands are clogged or not functioning properly, tears evaporate quickly, leading to dryness. Omega-3s can reduce inflammation in the glands, improve their function, and ensure a stable, protective tear film.
Evidence Supporting Omega-3s
Several studies support omega-3s for dry eye relief. For example, a clinical trial published in Cornea found that participants who took omega-3 supplements for three months experienced a reduction in inflammation and improvements in their tear film stability. Another study published in the Journal of Clinical Medicine demonstrated that omega-3s could relieve symptoms of dry eye disease and support overall eye comfort.
How to Incorporate Omega-3s
You can boost your omega-3 intake either through your diet or supplements. Foods like salmon, mackerel, flaxseeds, chia seeds, and walnuts are rich sources of omega-3s. For those struggling to get enough through food, fish oil or algal oil supplements (the latter is a great vegan option!) are excellent alternatives. A typical dosage for dry eye relief is around 1,000–3,000 mg per day, but consult your optometrist or healthcare provider to fine-tune this dosage for your needs.
Vitamin D
Vitamin D is most commonly associated with bone health, but recent research has shown its value in managing dry eye disease. This nutrient, known as the “sunshine vitamin,” plays a role in reducing inflammation throughout the body, including in the eyes.
How Vitamin D Helps Dry Eyes
Dry eye often involves inflammation, whether it’s affecting the tear glands or the ocular surface. Vitamin D has anti-inflammatory properties that may minimize these issues. Additionally, vitamin D is thought to support the proper functioning of the tear glands, ensuring your eyes produce tears of adequate quantity and quality to stay lubricated.
Evidence Supporting Vitamin D
A study highlighted a link between lower vitamin D levels and increased severity of dry eyes. Participants with adequate vitamin D levels reported less discomfort and better tear stability. Another study found that vitamin D supplementation could improve tear production and alleviate symptoms in individuals with chronic dry eye disease.
How to Incorporate Vitamin D
The best way to get vitamin D naturally is through sunlight exposure. However, given the challenges of maintaining consistent sun exposure (especially in winter months or for those living in cloudy regions), supplementation is often necessary. Vitamin D supplements come in two forms–D2 and D3–with D3 being more potent and effective. A general daily dose ranges from 600 to 2,000 IU, but your healthcare provider can make more specific recommendations.
Hyaluronic Acid
Though most famous as a skincare superstar, hyaluronic acid is also an important part of eye hydration. Known for its incredible ability to retain water, hyaluronic acid can bring much-needed moisture to dry eyes.
How Hyaluronic Acid Helps Dry Eyes
Hyaluronic acid is naturally found in the human body, including the eyes, where its role is to keep tissues hydrated and lubricated. Its water-binding properties can help relieve dryness, reduce inflammation, and protect the ocular surface from irritation. While hyaluronic acid is a common ingredient in artificial tears, oral supplements can also benefit overall hydration within the body, potentially supporting eye health even further.
Evidence Supporting Hyaluronic Acid
Supplementing with hyaluronic acid can improve moisture retention and comfort in people with dry eyes. Among those using eye drops with hyaluronic acid, many reported a significant reduction in burning and irritation, suggesting its effectiveness in managing dry eye symptoms.
How to Incorporate Hyaluronic Acid
Hyaluronic acid is available in powder, capsule, or liquid forms for oral supplementation. Additionally, you can use eye drops containing hyaluronic acid for direct and immediate relief. Consistency is key—whether you’re applying drops or taking supplements, maintaining a daily routine can maximize its effectiveness.
Tips for Making Supplements Part of Your Routine
Adding supplements to your daily habits doesn’t need to be complicated. Here are some tips to ensure you’re getting what you need for your eye health:
- Stick to a schedule. Pair your supplements with meals to improve absorption and make it part of your routine. For example, take your omega-3s and vitamin D together with dinner.
- Stay hydrated. Supplements work best in a hydrated body, so make sure to drink plenty of water throughout the day.
- Talk to your doctor. Before starting any new supplement, consult your optometrist or healthcare provider. They can guide you on the right dosage and combination for your specific needs.
A Holistic Approach to Dry Eye Management
While supplements can provide much-needed relief for dry eyes, they work best when combined with other strategies. Staying hydrated, maintaining a balanced diet, using a humidifier, and limiting screen time are just a few ways to give your eyes extra love. If you’re unsure about the best approach, consulting a qualified optometrist like those at Willoughby Doctors of Optometry in Langley can help you create a tailored plan for your eye health.
By incorporating omega-3s, vitamin D, and hyaluronic acid into your routine, you can take an active role in soothing dry eye symptoms and supporting long-term eye health. Take the first step to healthier, more comfortable eyes—book your comprehensive eye exam with Willoughby Doctors of Optometry today! Call us or schedule your appointment online now. Your eyes will thank you!
