Could what you eat make your eyes feel and look better?

The short answer is, yes!!! What you eat can make an impact on how your eyes look and feel. The research literature gives us a range of good evidence on the role that diet plays in dry eye.

Keep Hydrated.

It seems simple but being dehydrated has an impact on your eye comfort. A 2012 study found that whole-body hydration was an important consideration in Dry Eye. If you suffer from dry and tired eyes, ensuring you're getting enough water every day may help.

The Good Oils.

Omega-3s are essential fatty acids that we absorb through our diet. They come in two forms – long chain found in seafood (EPA & DHA) and short-chain founds in plants such as walnuts and flaxseed (ALA). They are beneficial to health, but our diets often contain a low ratio of omega-3s, which plays a role in inflammation.

Omega-3 has been shown to benefit Dry Eye and improve symptoms and signs of the condition. They reduce inflammation and improve the quality and flow of oil coming from the meibomian glands in your eyelids. 

Diet changes alone can help - A large study showed that women consuming 5-6 servings of tuna a week had a 66% reduction in dry eye disease compared to those eating two or fewer servings.

As well as tuna, good dietary sources of Omega-3 include walnuts, salmon and other cold-water fatty fish, anchovies, chia seeds and flaxseeds.

If diet changes don't make a difference, you're concerned about heavy metals in seafood, or you have more significant symptoms, it is worth considering omega-3 supplements. Not all Omega-3 supplements are created equal, though. To get the most significant benefit, the formula needs to be re-esterified1, with a ratio of around 2:1 DHA to EPA, with approximately 1000mg DHA to 500mg EPA and taken regularly for at least 12 weeks. Re-esterified formulas, which is influenced by the manufacturing method, are better absorbed. Effects should be noted after 12 weeks, but in most cases, it's beneficial to make omega-3 part of your daily nutrition long-term. 

For specific brand recommendations in your region talk to your eyecare professional or contact us.

Manage Your Bacteria.

Could probiotics be beneficial in Dry Eyes???

The ocular microbiome is the group of bacteria, and other microbes, that live on the ocular surface — like in the digestive tract, having a good balance of the right type of bacteria appears to be good for the eye. 

Probiotics are live microorganisms that are consumed because of their health effects. Pre- and Probiotics have been shown to have a positive impact on many aspects of health. While more research is needed, studies are starting to report the positive effects of probiotics in Dry Eye Disease.  

Two studies from Italy have reported positive results in treating dry eyes with topical probiotics, specifically Enterococcus faecium and Saccharomyces boulardii. And while topical probiotics are not commercially available, oral probiotics may also make a difference. Christensenellaceae, Lactobacillus Helveticus group and PAC001797s have been shown to influence tear secretion.

Sjögren syndrome, which has severe dry eyes as a symptom, has been shown to improve by treating intestinal dysbiosis and improving the microbiota with dietary fibre, prebiotics, and probiotics.

Rosacea is also often associated with dry eyes due to Meibomian Gland Dysfunction. Evidence shows that a healthy gut microbiome, including consuming a fibre and prebiotic-rich diet, benefits rosacea. It's been suggested you need to consistently take these for eight weeks to see if they will have a positive impact. 

So consider adding a probiotic to your routine. 

Should we worry about Caffeine?

Here’s some good news - multiple studies have shown caffeine may be protective against Dry Eye Disease and that dietary caffeine intake does not seem to be a risk factor for dry eyes in the general population.

In a 2018 study found the prevalence of dry eyes decreased as coffee consumption increased from less than 1 cup to 1 – 2 cups and more than 3 cups. A study published early in 2022 supported this finding with higher caffeine intake being associated with a decreased risk of dry eye disease. The authors reported there was no significant association between caffeine intake and dry eyes, regardless of sex, sleep quality, or work-related stress.

The Sunshine Vitamin

Vitamin D may also be a consideration for dry, tired eyes. Individuals with vitamin D deficiency are reported to have quicker tear evaporation, lower tear volume, and greater reported symptoms of dry eyes. 

A meta-analysis of studies to review the overall relationship between dry eye disease in adults found those with Dry Eye Disease had lower Vitamin D levels. Lower vitamin D levels were also linked with greater systems. 

A 2019 study also found that vitamin D supplementation improved the effects of lubricating eye drops; and a 2018 study also found that oral vitamin D supplements improved tear quality and dry eye symptoms.

Vitamin D is a fat-soluble vitamin, produced by your skin when you’re exposed to the sun. It is also found in some foods including salmon, tuna and eggs. It’s also available as a supplement, and often incorporated in to Omega-3 formulations. Those with inflammatory bowel disease, liver disease and untreated celiac disease are more likely to have Vitamin D deficiency. Most doctors recommend 1000iu per day but it is important to speak to your doctor before supplementing Vitamin D as toxicity can occur. 

The Other Good Oil

A high intake of Omega-6 in the typical western diet is generally considered pro-inflammatory and a problem in Dry Eye Disease. The omega-6 gamma-linolenic acid (GLA) is different. GLA heavily favours the anti-inflammatory pathway when processed in our body, and when added to EPA, GLA blocks the pro-inflammatory pathway.

GLA is found in just a few plant-based oils including hemp seed oil, evening primrose oil, borage seed oil, and blackcurrant oil. It can also be found oats, barley, spirulina, and hemp seeds.

GLA has been shown in multiple controlled trials to have positive effects specifically for dry eye including reduced inflammation on the eye surface, reduced dry eye symptoms, and improve contact lens discomfort.

For these reasons GLA is now often incorporated into Omega-3 supplements for Dry Eye including Lacritec (ANZ), DryEyeForte (ANZ) and HydroEye (US).