For some, dry eyes are a result of contact lens usage, ageing eyes, hormonal changes due to andropause and menopause or simply from being on your computer too long. When prolonged dryness is an issue for you, aside from seeing your doctor, you may want to consider making changes in your diet that could benefit your eye health overall.
Dry eyes can be bothersome. When each and every blink feels like sandpaper and when drops to combat the dryness doesn’t provide any relief, you need to look a little deeper into the causes of your discomfort. Dry eyes could be caused by the lack of tears your body is producing. Tears are a mixture of fatty oils, water and mucus.1 Aside from using eye drops, switching from contact lenses to reading glasses, or taking a break from staring at smartphone or computer all day long, you may want to look at adding or increasing your intake of omega-3s in your diet. Sources of omega-3s include flaxseed oil and fish oil.
Fish oil is an excellent source of omega-3. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are the long-chain amino acids found in fish oil.
Studies show that omega-3 fatty acids can improve the eye’s oil film that’s produced by small glands on the edge of the eyelid, called the meibomian glands. Supplementation of omega-3 in your diet could improve dry eye symptoms and reduces the need for artificial tears.2
For a vegetarian or those loving plant-based eating, flaxseed oil is a great source of omega-3 fatty acids.
Omega-3 fats are essential fats that perform many functions in our bodies such as protecting our heart and promoting brain, eye and nerve development. Omega-3 fats may also reduce the risk of a number of diseases and health conditions such as cancer, depression, dementia and Alzheimer’s disease.
Since the body cannot produce omega-3 fats, choosing a variety of foods with omega-3 is key.
There are three types of omega-3 fatty acids:
ALA is mainly found in plant-based foods. As a vital nutrient for normal growth and development, ALA is converted by the body to EPA and DHA.
Plantbased fat sources – flax, spinach, broccoli, nuts, olive, oil and avocado.
The amount of ALA you need will depend on your age and gender. If you have heart disease or are at risk for heart disease, your doctor may recommend a higher dosage of ALA. Refer to the table below to see the amount of ALA you need every day.
| Age Group | Male | Female |
| Birth to 6 months* | 0.5g | 0.5g |
| 6 to 12 months* | 0.5g | 0.5g |
| 1 to 3 years | 0.7g | 0.7g |
| 4 to 8 years | 0.9g | 0.9g |
| 9 to 13 years | 1.2g | 1.0g |
| 14 to 18 years | 1.6g | 1.1g |
| 19 years and up | 1.6g | 1.1g |
| 19 years and up (Pregnancy) | – | 1.4g |
| 19 years and up (Lactation) | – | 1.3g |
*There is no established requirement specifically for ALA from birth to 12 months. The total required is for all forms of omega-3 fatty acids, which include ALA, EPA and DHA.
EPA and DHA are essential fats that the body cannot produce. They must be obtained through food or dietary supplements. There are two ways to get EPA and DHA from food: by eating foods with ALA and eating foods with EPA and DHA.
You can meet your daily recommended DHA and EPA intake by choosing a variety of plant-based foods with ALA as up to 15% of ALA is converted into EPA and DHA. For example, every tablespoon (15mL) of flaxseed oil provides almost the same amount of DHA/EPA as one piece of cooked wild Atlantic salmon (75g). This is an option for vegetarians and vegans who cannot obtain EPA and DHA from animal sources and those who want to obtain the nutrients from foods rather than from dietary supplements.
Fish, seafood and fish oil are rich in EPA and DHA. Eating 2 ½ ounces (75 grams) of fish twice a week provides a daily amount of 0.3 to 0.45g of EPA and DHA.
These sources have the highest amount of EPA and DHA:
Whether you are generally healthy, at risk of heart disease or living with heart disease, the daily recommended amount of EPA and DHA is between 250mg and 500mg.
Supplements that can combat dry eyes and overall eye health are lutein with bilberry, DHA with vitamin D, and vegan DHA. Lutein with bilberry is packed with carotenoids and carrot powder which contains beta carotene. Also, our DHA with vitamin D, contain both DHA and EPA and our vegan DHA is derived with microalgae oil.
Whether you’re looking for natural supplements to support your eye health or you have other concerns, Persona offers a better way to take your vitamins. Start by taking our free 3 to 5-minute assessment to get personalized vitamin recommendations based on your unique needs. Or, if you already know what you need, try our convenient Essential Packs. Get the right vitamins for you delivered right to your door.
Sources:
1 Dry eyes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/dry-eyes/symptoms-causes/syc-20371863. Published March 14, 2019. Accessed June 3, 2019.
2: Mayo Clinic Q and A: Fish oil supplements and dry eyes. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-fish-oil-supplements-and-dry-eyes/. Accessed June 3, 2019.
3 Julia Didonato, BSN Food Science, Nutritionist https://www.personanutrition.com/blog/flaxseed-oil-fish-oil-dry-eyes/
