Dry eyes can be uncomfortable and persistent, especially when it feels like nothing is working. Luckily, certain vitamins and foods may provide relief by supporting eye health and moisture production. If you’re dealing with evaporative dry eye, adding these vitamins and nutrients to your diet might help improve your recovery and prevent future flare-ups.
Key Vitamins and Nutrients for Dry Eye Relief
Optometrist Dr. Alexandra Williamson emphasizes the importance of an anti-inflammatory diet for dry eyes, suggesting that the right foods and vitamins can make a difference in eye health. Here’s a look at the most helpful vitamins and nutrients that may improve dry eyes:
1. Vitamin A
Benefits: Vitamin A is crucial for healthy vision and helps maintain moisture in your eyes.
Sources: Eggs, dairy products, carrots, sweet potatoes, and leafy greens.
2. Vitamin B12
Benefits: Vitamin B12 helps protect the nerves that play a key role in tear production and may also prevent age-related macular degeneration.
Sources: Beef, salmon, tuna, liver, yogurt, and fortified cereals.
3. Vitamin C
Benefits: This powerful antioxidant helps reduce inflammation, which can contribute to dry eyes.
Sources: Citrus fruits, broccoli, kale, red peppers, and tomatoes.
4. Vitamin D
Benefits: Vitamin D helps keep your eyes lubricated and reduces inflammation.
Sources: Fortified cereals, juices, dairy products, and plant-based milks (such as almond or soy milk).
5. Vitamin E
Benefits: Vitamin E protects your eyes from oxidative damage and can reduce the risk of dry eyes.
Sources: Sunflower seeds, nuts, corn oil, spinach, and other leafy greens.
6. Omega-3 Fatty Acids
Benefits: Omega-3 fatty acids are essential for the production of oils in your tears, which are vital for preventing dry eyes.
Sources: Fatty fish (like salmon and sardines), flaxseed oil, walnuts, beans, and leafy vegetables.
7. Lutein and Zeaxanthin
Benefits: These carotenoids help protect the eyes from damage caused by UV rays and blue light exposure, which can exacerbate dry eyes.
Sources: Leafy greens (like spinach and kale), carrots, bell peppers, and grapefruit.
Moderation is Key
As Dr. Williamson points out, it’s essential to focus on moderation and whole food sources of these vitamins rather than overdoing supplements. Too much of any vitamin can lead to toxicity, while too little can cause deficiencies, both of which can harm your health.
Risks of Vitamin Use for Dry Eye Treatment
Before increasing your intake of any vitamin or supplement, it’s critical to consult with your healthcare provider. While these vitamins and nutrients can support eye health, they should be tailored to your specific needs. Your doctor will help you determine what’s best for you based on your overall health and existing conditions. Additionally, supplements aren’t regulated by the FDA, so it’s best to focus on food sources when possible.
Healthy Habits for Long-Term Relief
To achieve optimal dry eye relief, it’s also important to maintain a healthy, balanced diet overall. Supplements should complement—rather than replace—traditional treatments, and you should always be open with your healthcare provider about what you’re taking, especially if you’re trying new vitamins or supplements.
If you’re unsure about your vitamin levels or suspect you might need to adjust your diet, don’t hesitate to bring it up during your next eye exam or schedule an appointment with your primary care physician.
Related topics:
The Impact of Living Alone on Older Adults’ Mental Health and the Mediating Role of Healthy Diet
The Rise of Healthy Non-Alcoholic Beverages: A Wellness Trend for 2025
Indigenous Views on Elderhood: Insights into Healthy Ageing
