November 7, 2017
ANSWER: Research suggests that taking an omega-3 fatty acid supplement can reduce symptoms of dry eyes. Omega-3 supplements are safe for most healthy adults and generally have few side effects when taken in a standard dose. Before you begin taking a supplement, however, talk with your health care provider to make sure it’s right for you.
To maintain eye comfort and good vision, the front surface of your eye must be covered with an even layer of tears that contain the right mix of water and oils. If tears are not of sufficient quantity or quality to maintain that layer, dry eye disease (also called ocular surface disease) can develop.
Symptoms of dry eyes can be bothersome and may include a stinging, itchy or burning sensation in your eye; sensitivity to light; blurred vision; mucus in or around your eye; and excessive tearing. Dry eye disease tends to be a chronic condition, and it usually cannot be cured completely. However, various treatments can be used to ease symptoms, including over-the-counter artificial tear eye drops.
In recent years, fish oil has been suggested as a possible remedy for dry eyes. Fish oil contains two omega-3 fatty acids called docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Omega-3 fatty acids are thought to provide a wide range of health benefits. Due to these potential benefits, fish oil has become a popular dietary supplement.
Research studies looking into the benefits of omega-3 fatty acid supplements have found fewer dry eye symptoms in people who take the supplement. It appears 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. That improves dry eye symptoms and reduces the need for artificial tears.
The dose of omega-3 fatty acid in many of the research studies included 180 milligrams of eicosapentaenoic acid and 120 milligrams of docosahexaenoic acid, taken twice a day. Few side effects were noted at this level. High doses of the supplement have been associated with some have harmful effects, though. They include an increased bleeding risk, higher levels of low-density lipoprotein (LDL, or “bad”) cholesterol, blood sugar control problems, and a fishy aftertaste or odor. In some at-risk populations, such as people who have had a heart transplant, omega-3 fatty acids may affect heart rate. If you have heart disease, only take omega-3 fatty acids under the direction of a health care provider.
You can get fish oil in your diet from eating fish, too, of course. The American Heart Association recommends that healthy adults eat fish at least twice a week. Fatty fish, such as catfish, halibut, salmon, striped sea bass and albacore tuna, are good sources of omega-3 fatty acids.
Some fish can contain high levels of mercury. While the mercury in fish doesn’t lead to problems in most healthy adults, it can be a concern for women who are pregnant or planning to become pregnant. If that’s the case for you, ask your health care provider about the right amount of fish in your diet and the types of fish that are safest to eat.
If you decide to take an omega-3 fatty acid supplement, talk to your health care provider first. He or she can review your medical history to ensure it’s appropriate for you and help you determine the right dose for your situation. — Katherine Zeratsky, R.D., Endocrinology and Nutrition, Mayo Clinic, Rochester, Minnesota
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Diet is a key lifestyle factor that may influence eye health. Research has shown that diets rich in omega-3 essential fatty acids, obtained either from food sources or supplements, may have ocular benefits.
The role of Omega-3 fatty acids in infant vision development
Omega-3 fatty acids are important constituents of a developing and growing brain. Thus, they are considered essential both in utero and in early infancy.
Several studies in both preterm and term infants have shown that a dietary supply of omega-3 fatty acids may be essential for optimal visual development. For example, this clinical trial conducted in the United States showed that the addition of omega-3 fatty acids to baby formula led to better visual function a year later. This was compared to infants who were fed milk without the addition of these fatty acids. In fact, omega-3 enriched formula-fed infants had better visual acuity than commercial formula-fed infants at both 17 and 52 weeks of age.
Adult eye benefits of Omega-3 fatty acids
Omega-3 isn’t just good for your children, it is also good for you too! Research has shown the benefits of these fatty acids to protect adult eyes from macular degeneration and may also play a role in the proper drainage of fluid in the eye, which decreases the risk of high eye pressure and glaucoma.
Foods containing Omega-3 for healthy eyes
Omega-3 fatty acids are essential for our health, but our body is unable to produce them. The only way we can get omega-3 fatty acids is through our diet. This is why the foods we choose to consume are so important. Careful planning of your dietary intake and good nutrition will put you on the right path to healthy eyes.
Luckily, omega-3 fatty acids can be obtained from several sources. The best sources of omega-3 fatty acids are cold-water fish, like sardines, herring, tuna, Spanish mackerel, and salmon. The Singapore Health Promotion Board recommends a diet that includes two or more servings of fish a week. One serving = 90g of cooked fish. Just be sure that you are employing healthy methods of cooking the fish, like grilling, baking, or steaming. This is so that it is good for the heart as well.
For those who don’t love fish, another way to ensure a sufficient intake of omega-3 in your diet is to take fish oil supplements. Those that come in capsule form generally have a non-fishy taste.
And for vegetarians, meat-free sources of omega-3 include flaxseeds and flaxseed oil, chia seeds, walnuts, and dark green leafy vegetables. So start getting into the behaviour of paying attention to your diet to reap the benefits later in life!