Dry eyes can be more than just a mild annoyance. If you’ve been experiencing a scratchy, burning, or gritty sensation, you know how much it can affect your days. Whether you’re staying in for another screen-heavy binge session or getting out to enjoy the fresh air, dry eye can be an unwelcome companion.
The good news is that certain supplements can help reduce dry eye symptoms, including:
- Vitamin D
- Vitamin A
- Vitamin C
- Omega-3 fatty acids
- Vitamin B12
What Is Dry Eye?
Dry eye occurs when your eyes don’t produce enough tears or when the quality of your tears isn’t sufficient to keep your eyes hydrated. Your tear film is made up of 3 layers:
- Oily outer layer
- Watery middle layer
- Mucus inner layer
These layers work hard to keep your eyes comfortable. However, when this film is disrupted, dryness and irritation set in.
Dry eye isn’t just limited to external factors like screen time or air conditioning; it can also be linked to what’s inside your body. That’s how vitamin deficiencies can contribute to dry eye symptoms. You need to ensure your diet includes key nutrients or supplement them where necessary.
On to the good stuff! Here’s a breakdown of the best supplements that can help keep your eyes hydrated and happy.
Omega-3 Supplements for Dry Eyes
Omega-3s are essential fatty acids that can really put in work for keeping your eyes comfortable. These are a type of good fat, found in foods like fish and flaxseeds, which are great for reducing inflammation, soothing irritation in the meibomian gland, and supporting the tear film’s outer layer—all of these are important if you’re dealing with dry eyes. Unfortunately, many people in Canada don’t get their daily recommended 250–300 mg of omega-3s.
If you’re managing dry eye symptoms, it’s not just about grabbing any omega-3 supplement off the shelf. Your optometrist can offer dry eye-specific supplements, such as those from PRN, Physician Recommended Nutriceuticals.
Omega-3 products designed for dry eyes are highly purified and specifically designed to target dryness symptoms, using triglyceride-form omega-3s that your body absorbs much better than the synthetic, ethyl ester forms found in standard supplements. And with less of that fishy aftertaste!
Other Supplements for Dry Eyes
When it comes to supplements, there’s no shortage of options. If you’re uncertain where to begin or which supplements are of the highest quality, ask your optometrist for guidance.
Vitamin D
Vitamin D isn’t just the “sunshine vitamin”—it’s an essential nutrient for eye health. Studies suggest it can help alleviate dry eye symptoms by improving the effectiveness of treatments like eye drops.
You can get vitamin D naturally by spending 10–15 minutes in the sun (don’t skip your sunglasses!), or through foods like salmon, egg yolks, and fortified dairy products. And when those remedies aren’t enough, a trusted supplement is a great solution.
Vitamin A
Vitamin A plays a vital role in supporting the health of your corneal cells, the surface lining of your eyes. If you’re dealing with dryness and irritation, this powerhouse nutrient can help restore damaged cells and strengthen your tear film.
Foods like carrots, spinach, sweet potatoes, and cantaloupe are excellent sources of vitamin A—but supplements can be incredibly helpful, too, especially if your diet is low in these foods.
Vitamin C
Known as a mighty antioxidant, vitamin C doesn’t just help with colds; it’s also beneficial for your eyes. It fights oxidative stress and inflammation, two culprits of dry eye disease. Not only that, but it also aids in healing corneal wounds, providing lasting relief and protection.
Citrus fruits, strawberries, kale, broccoli, and bell peppers are all rich in vitamin C, but supplementing can help you hit your daily target while keeping your eyes healthy.
Vitamin B12
If dry eye pain is paired with sensitivity or burning, a vitamin B12 deficiency could be to blame. B12 is critical for nerve function and tear production. Research has shown that supplementing with B12 can help reduce symptoms and discomfort associated with dry eye disease.
You’ll find vitamin B12 naturally in meat, eggs, and dairy products, but supplementation is particularly important for vegetarians, vegans, or anyone with absorption challenges.
Extra Bonus Tips for Managing Dry Eye
Taking care of dry eyes doesn’t have to be stressful! Here are a few additional tips to keep your eyes comfortable and healthy:
- Stay hydrated: Drinking plenty of water throughout the day helps maintain your body’s moisture balance, including your eyes.
- Follow the 20-20-20 rule: When working on a screen, every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
- Use a humidifier: Adding moisture to the air, especially in dry environments, can prevent your eyes from drying out.
- Wear protective eyewear: Sunglasses or goggles can shield your eyes from wind, dust, and other irritants.
- Talk to your optometrist: Your eye care provider is your best ally in creating a personalized treatment plan and finding the right high-quality products for your needs. This can include professional treatments such as IPL treatment, Lipiflow therapy, ZEST eyelid cleaning, and more.
Making small adjustments like these can go a long way toward soothing dry eyes and improving overall comfort!
Hydrate Your Eyes & Transform Your Routine
While no single solution works for everyone, supplements can significantly improve dry eye symptoms when paired with the right care plan. From omega-3s to vitamin C, these nutrients help maintain moisture, reduce inflammation, and support overall eye health. It’s time to be proactive about eye care! If you’re ready to relieve the discomfort of dry eyes and see the world more clearly, we’re here to help. Book an appointment at Kennedy Eye Clinic today and discover a tailored plan to keep your eyes healthy and comfortable. Your vision deserves nothing less!
