Dry eyes are more than annoying—they can make your eyes feel gritty, irritated, and even blurry. If you’ve been on the hunt for relief, you may have heard of omega-3 fatty acids as a solution. But do they work, and how can you best use them to calm dry eyes?
Why Omega-3s Matter for Eye Health
Omega-3s are healthy fats that have a lot to do with maintaining your eyes’ health. The two most important kinds of fish oil—EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—are particularly vital. Omega-3s soothe inflammation and keep your tear production healthy, which is vital if your eyes frequently experience dryness and discomfort. Clinical research has found that omega-3s can boost the body’s manufacture of resolvins—substances that suppress inflammation in the eyes. That translates into fewer symptoms and more comfortable vision for many individuals.
What the Research Says About Fish Oil
Fish oil is among the most thoroughly researched ingredients for dry eye relief when it comes to omega-3s. A few clinical studies have discovered that fish oil supplements can enhance signs, boost tear volume, and stabilize the tear film by nourishing the meibomian glands—the small oil-secreting glands in your eyelids. Results may vary, but a review of some studies concluded that omega-3 supplements typically cause noticeable improvements for individuals struggling with dry eyes.
Choosing the Right Supplement
If you’re thinking about trying a supplement, make sure it includes both EPA and DHA, since both are beneficial for your eyes. Most adults do well with a combined daily dose of 250 to 500 mg of EPA and DHA. It’s also important to choose a product that’s fresh and high quality—look for third-party testing and double-check the expiration date, since fish oil can go bad. For optimal absorption, opt for natural or re-esterified triglyceride (rTG) forms of fish oil, and take your supplement with a fatty meal to assist your body in better absorbing it.
Plant-Based Options
If fish oil doesn’t agree with you, flaxseed oil is a popular plant-based alternative. It’s full of ALA (alpha-linolenic acid), which your body can transform into EPA and DHA—albeit inefficiently. Some people do notice dry eye relief with flaxseed oil, and one study even found it helped when added to artificial tears. But because your body doesn’t convert ALA to EPA and DHA very well, fish oil usually works better. Still, if you’re vegetarian, vegan, or can’t tolerate fish oil, flaxseed oil is a decent alternative. Algae oil is a plant-based alternative that could include DHA (and occasionally a trace amount of EPA), but there is less evidence as to how it will help dry eyes.
Adding GLA for an Extra Boost
Certain advanced dry eye supplements blend omega-3s with GLA (gamma-linolenic acid), an omega-6 fatty acid that occurs in borage oil. GLA also interacts with omega-3s to decrease inflammation and enhance tear secretion. Clinical formulations containing re-esterified fish oil as well as GLA have been found to be beneficial in stabilizing the tear film, decreasing discomfort, and enhancing overall hydration of the eyes. This combination can prove particularly beneficial if your dry eyes are resistant or haven’t reacted to initial treatment.
Safety and Side Effects
In general, fish oil and flaxseed oil are safe for most adults. That said, some people experience mild side effects like a fishy aftertaste, stomach upset, or headaches. High doses—over one gram per day—can raise the risk of bleeding, especially if you’re on blood thinners or have a bleeding disorder. Flaxseed oil might also interact with certain medications and can lower blood sugar or blood pressure. If pregnant, nursing, or have a chronic illness, consult your doctor before initiating any new supplement.
Obtaining Omega-3s from Foods
You do not have to depend solely on supplements. Fatty fish such as salmon, sardines, mackerel, and tuna are excellent natural sources of EPA and DHA. Vegetarian foods such as flaxseeds, chia seeds, walnuts, hemp seeds, and canola oil have ALA, which your body can transform (to some degree) into an active form. Consuming a combination of these foods in your diet not only nourishes your eyes but is also good for your overall health.
Omega-3s provide a reliable, science-supported method for alleviating dry eyes—be it fish oil, flaxseed oil, or a blend containing GLA. With an understanding of how these nutrients affect the eyes and a look at which will suit your purposes, you can make actual strides toward healthier, better-moisturized eyes and improved eyesight down the road.