In today’s fast-paced world, dealing with dry eyes can feel like an annoying setback, preventing you from fully engaging with your work or preventing you from relaxing with a good movie. We get it—your eyes deserve the same level of attention and care as any other part of your body.
Supporting your overall eye wellness can mean focusing on nutrition. The best vitamins and supplements for dry eyes include omega-3 fatty acids and vitamins A, E & B12, each of which offers effective relief.
If you need more information on what supplements might be best for you, we can help determine what you need with an eye exam.
What Is Dry Eye?
Dry eye is a common and often chronic issue where you don’t have enough tears to keep your eyes hydrated. This often causes irritation, and typically happens for 1 of 2 reasons:
- Aqueous deficiency dry eye: When your body doesn’t produce enough tears.
- Evaporative dry eye: The more common variety, where your tears are low-quality and evaporate too fast.
The tear film protecting your eyes is vital for keeping them healthy and clear. Without a proper tear film, eyes often become dry and uncomfortable.
Common symptoms of dry eye include:
- Red eyes
- A dry, burning, or scratchy sensation
- Light sensitivity
- Mucus discharge
- Blurry vision
- Feeling like there is something in your eye
- Watery eyes (Your eyes may overproduce tears in response to irritation, but they’ll evaporate too fast to help)
While these symptoms can feel constant while your tear film is out of balance, you can take steps to manage your condition with nutritional support.
Vitamin A for Dry Eye
Vitamin A is one of the most essential vitamins for maintaining healthy eyes, as you need it to produce tears. It supports the function of the eye’s mucous membranes, which are critical for keeping your eyes moist.
Vitamin A can also improve how smooth your tear film is, potentially clearing up blurry vision. On the other hand, a vitamin A deficiency can leave your eyes without their protective film and open to damage.
The recommended daily allowance (RDA) for vitamin A is between 700–900 mcg. Supplements can help people who struggle with reaching their intake, but vitamin A can also be found in foods such as:
- Carrots
- Sweet potatoes
- Spinach
- Kale
- Pumpkin
- Butternut squash
- Red bell peppers
- Mangoes
- Apricots
- Cantaloupe
Vitamin E for Dry Eye
While research continues on vitamin E’s effectiveness in treating dry eye specifically, it’s a powerful antioxidant that can help protect the eyes from oxidative stress, which may contribute to dry eye symptoms.
This nutrient aids in maintaining healthy cell membranes, including those in the eyes, and acts as a barrier against damage from environmental pollutants and UV light. Aside from dry eye, vitamin E may reduce your risk of certain eye diseases, including age-related macular degeneration. So get your fill of vitamin E from supplements or vitamin-rich foods, such as:
- Almonds
- Sunflower seeds
- Spinach
- Broccoli
- Kiwi
- Mango
- Tomatoes
- Avocado
- Peanuts
- Red bell peppers
Vitamin B12
Vitamin B12 plays a critical role in nerve function and cell metabolism, and vitamin B12 deficiency has been associated with dry eye symptoms. It appears that vitamin B12 may help reduce the burning sensation associated with dry eye, but it typically needs to be combined with other treatments.
B12 is mostly found in animal products, such as:
- Fish
- Meat
- Eggs
- Dairy products
This means that vegetarians and vegans, in particular, may need to look at B12 supplements to avoid a deficiency.
Omega-3 Fatty Acids
Omega-3 fatty acids are a popular recommendation for dry eye sufferers. These polyunsaturated fats provide structure to cell membranes and may help calm inflammation in tear glands, boosting tear quality and slowing evaporation time.
Unfortunately, omega-3s are fairly rare in most foods, especially the EPA and DHA omega-3s, which seem to have the greatest effect on dry eye symptoms. Sources of omega-3 fatty acids include:
- Fatty fish (Salmon, mackerel, sardines, etc.)
- Flaxseeds
- Chia seeds
- Walnuts
Omega-3 supplements typically come as fish oil, so talk to your optometrist about whether omaga-3s may help you find relief.
Quick Tips for Dry Eye Relief
While supplements may help you deal with dry eye symptoms, they’re just one part of a larger management plan. Here are some practical tips you can apply to your day:
- Take regular breaks from screens: Try the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds.
- Stay hydrated: Keep sipping water throughout the day to help with tear production.
- Use a humidifier: Adding a bit of moisture to the air can be a game-changer, especially in dry indoor spaces.
- Wear sunglasses: Shield your eyes from wind, dust, and bright light to help prevent dryness.
- Monitor your medication: Some meds might dry out your eyes; chat with your healthcare provider if you need alternatives.
Give these a try and see what works best for you!
Your Path to Clearer Vision
Incorporating vitamins and supplements like Vitamin A, E, B12, and Omega-3 fatty acids could help alleviate dry eye symptoms. However, always consult with a healthcare provider before starting any new supplement to ensure it suits your needs. While dietary changes are a great start, they work best when paired with professional guidance tailored to your unique situation.
At Precision Eye Care, we’re committed to helping you find the most effective solutions for your eye health. Get ready to take the next step towards clearer, more comfortable vision, and book an appointment with us today!
