Dry eyes can be more than just a minor irritation—they can affect daily activities, from working on a computer to simply enjoying a sunny day outdoors. Common solutions include artificial tears, humidifiers, and protective eyewear, which help manage symptoms by adding moisture and reducing irritation. However, omega-3 fatty acids have emerged as a natural, science-backed remedy for managing dry eye symptoms.
Omega-3 fatty acids, primarily DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential nutrients found in foods like fatty fish and plant-based oils[1]. Known for their anti-inflammatory and lubricating properties, omega-3s are vital in maintaining eye health by enhancing tear quality, stabilising the tear film, and reducing inflammation in the tear glands[2]. Research increasingly points to their efficacy in alleviating dry eye symptoms caused by various factors, including screen usage, ageing, and medical conditions.
In this blog, we’ll delve into how omega-3s support ocular health, explore the latest research on their benefits for dry eye syndrome, and share practical tips for managing dry eyes effectively.
Key Takeaways
- • A common condition caused by inadequate tear production or poor tear quality, leading to irritation, redness, and blurred vision. It can result from ageing, environmental factors, screen usage, or medical conditions.
- • Omega-3 fatty acids, including DHA and EPA, are essential nutrients that reduce inflammation, enhance tear quality, and stabilise the tear film, providing relief from dry eye symptoms.
- • Multiple studies demonstrate the efficacy of omega-3 supplements in improving tear breakup time (TBUT), Schirmer test scores, and overall tear stability. These findings apply to individuals with severe symptoms, glaucoma patients, and screen users.
What is Dry Eye Syndrome?
Dry Eye Syndrome (DES), also called keratoconjunctivitis sicca, is a common condition that occurs when your eyes do not produce enough tears or when the quality of your tears is insufficient[3]. Tears play a vital role in keeping the surface of your eyes lubricated, removing debris, and ensuring clear vision[4]. When this balance is disrupted, it can lead to discomfort and visual disturbances[4].
Symptoms of Dry Eye Syndrome
- • Redness, irritation, or burning sensations[5].
- • Blurred vision and sensitivity to light[5].
- • Excessive tearing as a response to dryness[5].
The causes of dry eye syndrome are diverse. Tear production tends to decrease with age and hormonal changes, and conditions like Sjögren’s syndrome or rheumatoid arthritis can also contribute. Poor tear quality, often caused by an imbalance in tear composition, leads to faster evaporation of tears. Additionally, lifestyle and environmental factors, such as prolonged screen use, exposure to dry or windy climates, or wearing contact lenses, can exacerbate symptoms. Certain medications, like antihistamines or diuretics, may also reduce tear production[5].
Untreated dry eye syndrome can lead to many complications, including eye infections and, in severe cases, damage to the cornea[5].
How Omega-3 Helps Relieve Dry Eyes
Omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), play a significant role in supporting eye health and alleviating dry eye symptoms[6].
Found in fish oil derived from oily fish like mackerel and salmon[6], these essential fatty acids are integral to the body’s cellular functions and the production of important chemical regulators[6].
A meta-analysis of 19 randomised controlled trials involving over 4,000 participants highlights the efficacy of omega-3 supplementation in alleviating dry eye symptoms. Omega-3s significantly improved key indicators such as tear break-up time (TBUT), Schirmer test scores (which measure tear production), and osmolarity (a marker of tear film stability). High doses of omega-3s, prolonged intake, and elevated EPA levels were shown to yield the greatest improvements[7].
Additionally, omega-3s possess anti-inflammatory properties that may reduce inflammation in the tear glands and around the eyes, addressing a common underlying cause of dry eye syndrome[7].
A 2022 study involving 50 participants with moderate to severe dry eye syndrome examined the impact of daily omega-3 and omega-6 supplementation. Participants were randomly assigned to receive either the treatment containing 1200 mg of EPA, 300 mg of DHA, and 150 mg of γ-linoleic acid or a placebo made of coconut and olive oil. After three months, the group receiving the omega-3 and omega-6 supplements showed significant improvements in dry eye symptoms, particularly those with more severe conditions (baseline OSDI score ≥52). The treatment group also exhibited a 34% increase in their Omega-3 Index, underscoring the supplements’ effectiveness compared to the placebo group, which showed no change. This research highlights the potential of targeted fatty acid supplementation in managing dry eye syndrome[8].
A 12-week study involving 1,255 glaucoma patients suffering from dry eye syndrome due to long-term use of antihypertensive eye drops demonstrated the effectiveness of omega-3 supplementation. Participants were administered a nutraceutical containing 1,500 mg of omega-3 fatty acids (including 1,050 mg DHA and 127.5 mg EPA), along with vitamins, minerals, and antioxidants. Results showed a significant improvement in dry eye symptoms, such as reduced scratchiness, stinging sensations, and blurry vision. Key clinical markers, including tear breakup time (TBUT) and Schirmer test scores, also improved notably. The study concluded that omega-3 supplementation offers a promising, well-tolerated solution for managing dry eye symptoms in glaucoma patients, further supporting the role of omega-3s in enhancing ocular health[9].
Supplement with omega-3 or foods high in omega-3 can naturally enhance tear stability and reduce inflammation, addressing some of the root causes of dry eye symptoms
However, consulting an eye care professional is recommended to determine the most suitable treatment based on your specific needs.
Practical Tips for Managing Dry Eyes Alongside Omega-3
- • Stay Hydrated: Drink plenty of water daily to maintain tear production and eye hydration[12].
- • Follow the 20-20-20 Rule: To reduce screen strain, look at something 20 feet away for 20 seconds every 20 minutes [13].
- • Use Artificial Tears: Opt for preservative-free lubricating eye drops to maintain moisture and comfort[14].
- • Adjust Your Environment: Use a humidifier to add moisture to the air and avoid direct exposure to wind or air conditioning[15].
- • Eat a Balanced Diet: Include foods rich in vitamins E, C, and A, as well as omega-3 fatty acids, to support overall eye health[16].
- • Practice Good Eyelid Hygiene: Regularly clean your eyelids to reduce inflammation and blockages in oil glands[17].
- • Take Screen Breaks: Reduce prolonged exposure to digital screens to avoid exacerbating dryness[17].
- • Wear Protective Eyewear: Use wraparound glasses or goggles to shield your eyes from irritants[18].
Consult an eye care specialist for persistent symptoms or additional treatment options.
Conclusion
Omega-3 fatty acids have emerged as a promising, natural solution for managing dry eye syndrome. With their anti-inflammatory properties and ability to enhance tear quality and stability, omega-3s can address some of the root causes of dry eyes. Studies consistently highlight their benefits across various demographics, including those with severe symptoms, glaucoma patients, and individuals with prolonged screen exposure.
At Nature’s Fix, discover a range of high-quality omega-3 supplements sourced from trusted brands to support your journey to better eye health.
FAQs
1. What are omega-3 fatty acids, and how do they help with dry eyes?
Omega-3 fatty acids, including DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)[6], are essential nutrients that reduce inflammation in the tear glands, enhance tear quality, and stabilise the tear film, all of which alleviate dry eye symptoms[7][8][9][10].
2. Can omega-3s help with dry eyes caused by prolonged screen use?
Yes, omega-3s effectively manage dry eyes caused by visual display terminal (VDT) use. They improve tear film stability and reduce inflammation, which are common issues in screen-related dry eye conditions[6][10].
3. Are there plant-based sources of omega-3s for vegetarians and vegans?
Yes, vegetarians and vegans can opt for[19]:
- • Flaxseed Oil: High in alpha-linolenic acid (ALA), a precursor to DHA and EPA.
- • Algae-Based Supplements: Provide direct DHA and EPA, ideal for non-meat eaters.
- • Chia Seeds and Walnuts: Excellent sources of ALA for everyday consumption.
References
1 – https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
2 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2646454/
3 – https://www.msdmanuals.com/home/eye-disorders/corneal-disorders/keratoconjunctivitis-sicca
4 – https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/how-eyes-work/how-tears-work
5 – https://www.mayoclinic.org/diseases-conditions/dry-eyes/symptoms-causes/syc-20371863
6 – https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
7 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10672334/
8 – https://pubmed.ncbi.nlm.nih.gov/34882608/
9 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4827597/
10 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10276704/
11 – https://pubmed.ncbi.nlm.nih.gov/31425752/
12 – https://www.bheyeguy.com/blog/how-hydration-and-water-intake-impact-dry-eye
13 – https://viaaneyecentre.in/follow-the-20-20-20-rule-to-prevent-eye-strain/
14 – https://www.mayoclinic.org/diseases-conditions/dry-eyes/expert-answers/artificial-tears/faq-20058422
15 – https://www.medicalnewstoday.com/articles/humidifier-for-dry-eyes
16 – https://www.medicalnewstoday.com/articles/foods-that-help-dry-eye
17 – https://www.nhs.uk/conditions/dry-eyes/
18 – https://www.dragarwal.com/blog/eye-wellness/winter-eye-care-how-to-keep-your-eyes-healthy-in-cold-weather/
19 – https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s
