Omega-3s for Treatment of Dry Eye
Some studies have shown that increasing dietary intake of Omega-3 fatty acids can improve dry eye symptoms as well as reduce inflammation. Omega-3s have also been shown to have a neuroprotective effect which can reduce risk of other eye conditions such as glaucoma, macular degeneration and diabetic retinopathy.
Foods naturally rich in Omega-3 fatty acids:
Fatty fish including Salmon, Mackerel, Sardines and Anchovies (preferably wild caught).
Flax Seeds
Chia Seeds
Hemp Seeds
Seaweed
Winter Squash
Leafy Greens
Cauliflower
Berries
What to look for in fish oil supplements
1. Triglyceride form vs Ethyl Esters:
Many fish oil products on the market are low quality, unpurified, or are sold in a synthetic, ethyl ester form. This form is more difficult to absorb and can leave a fishy odor or after-taste.Triglyceride form is much more easily absorbed by the body increasing the bioavailability of the supplement and reducing fish burps!
2. Vitamin E vs Mixed Tocopherols as a preservative:
Mixed tocopherols are natural forms of Vitamin E commonly used as a preservative in foods and supplements. High doses of Vitamin E can increase the risk of bleeding so avoid any fish oil supplements with Vitamin E listed as an active ingredient. Contact your doctor if taking a blood thinner and try to avoid exceeding the recommended dose on the bottle.
3. What type of Omega-3 is best?
There are three types of Omega-3: DHA, EPA and ALA. DHA is particularly abundant in the nervous system which is why it is considered a “brain food” and very important for retinal health. EPA is important for reducing inflammation in the body. ALA is primarily found in plant based foods and must be converted to EPA and DHA in the body to have the same anti-inflammatory effect.
Brands We Trust*:
WHC UnoCardio 1000:
EPA 665 mg & DHA 445 mg per softgel,
Vitamin D3 - 25 mcg (1000 IU) per softgel
Nordic Naturals ProOmega 2000:
EPA 1125 mg & DHA 875 mg per 2 softgels
PRN Omega Eye/DE (Dry Eye):
EPA 1680 mg & DHA 560 mg per 4 softgels,
Vitamin D3 - 25 mcg (1000 IU) per 4 softgels
PRN DE Dry Eye Omega Liquid with vitamin D3:
EPA 1680 mg & DHA 560 mg per teaspoon,
Vitamin D3 - 25 mcg (1000 IU) per teaspoon
Viva Naturals Triple Strength Omega-3:
EPA 1400 mg & DHA 480 mg per 2 softgels
OmegaVia Ultra Concentrated Omega-3:
EPA 780 mg & DHA 260 mg per softgel
*These supplements have all been tested by LabDoor.com for purity, label accuracy and efficacy.
Resources: Ophthalmology. 2017 Jan;124(1):43-52. doi: 10.1016/j.ophtha.2016.09.023. Epub 2016 Nov 3.