Vitamin supplements and their benefits to people with dry eyes
If you have mild dry eye symptoms, research by various organisations over recent years have highlighted that taking certain supplements might help alleviate symptoms. In this article we explain each vitamin and the benefits that may be delivered by adding them to your diet using a supplement.
If, having read this article you think that taking any supplements might help you, we advise that you speak to your doctor or optician first as your body and the foods you currently eat will produce some of these vitamins naturally. By taking a supplement you may end up taking a higher than recommended dose which could be unsafe.
Supplement remedies for dry eyes
Vitamin B12
This vitamin helps the body make DNA and nerve cells. According to researchers, vitamin B12 may repair the corneal nerve layer, or the nerves on the eye’s outer surface. This can help reduce the burning associated with dry eyes.
It is naturally available in foods such as beef, liver, and chicken. Fish and shellfish such as trout, salmon, tuna fish, and clams. Fortified breakfast cereals. Low-fat milk, yogurt, and cheese and eggs. There is no recommended supplement dosage for vitamin B12, though 2000mg is generally considered safe.
Vitamin D
Vitamin D is produced when your skin is exposed to the sun and research has linked a deficiency in vitamin D with dry eye symptoms. Foods that are high in vitamin D include, salmon, tuna, herring, sardines and cod liver oil.
Again, there I s no recommended dosage for vitamin D, but if you do take a vitamin D supplement, bear in mind that vitamin D is fat-soluble and can accumulate in the body – so avoid exceeding 4,000 IU to prevent toxicity.
Vitamin A
Vitamin A helps to produce tears and is essential for eye health as tears help to provide lubrication. Eating lots of leafy foods such as kale, spinach, and broccoli with orange and yellow vegetables such as carrots, sweet potatoes, pumpkin and other winter squash and fruits such as tomatoes, mango and melon will provide natural sources of vitamin A. Milk and eggs are also high in vitamin A.
Omega-3
Omega-3 provides structure to cell membranes and reduces inflammation in the body. Research has shown that Omega-3 reduces tear evaporation and so can help dry eye symptoms. Foods that are high in Omega-3 include; Fish and other seafood, especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines. Nuts and seeds, and plant oils such as flaxseed oil, soybean oil, and canola oil.
Other remedies for dry eyes
In addition to taking the above supplements, there are other changes that you could make a difference to the severity of your symptoms. These include:
Eye drops: You could try using artificial tears which are available in droplet form from your optician or chemist.
Room humidity: Living in environments with air conditioners or where the air is warm can worsen symptoms. A humidifier can be a great way to increase moisture in the room.
Wind: Going out on windy days can worsen symptoms as the wind can further dry out your eyes. If you wear protective eyeglasses you will be able to stop the wind from blowing into your eyes.
Smoking: If you smoke it would help to stop smoking and also avoid being around smoky environments.
Digital screens: Looking at computers, laptops, phone and TV screens can also cause further irritation. Always plan in regular screen breaks and try to blink often to ensure your eyes are lubricated.
Drink water: Drinking a lot of fluids will help to support tear production.
Massage: Gently massaging your eyelids and applying a warm compress may also might offer some relief, reduce symptoms and help lubricate your eyes.
If you think you may have dry eye, or if you have experienced changes or irritations with your vision please get in touch or call in to the practice for a discussion on how we can help.