Using Fish or Flaxseed Oil to Relieve Dry Eyes

If you have dry eyes, there may be a simple way for you to treat the problem — start taking a daily fish oil supplement.
 

Fish oils and fatty fish — such as salmon, tuna and sardines — are excellent sources of omega-3 essential fatty acids (EFA) that are known to be very important to your health. Fatty acids are vital for the proper functioning of your cells, muscles, nerves and organs and are required for the production of hormone-like compounds that regulate your blood pressure, heart rate and blood clotting.
 

We Mean ‘Essential’

Essential fatty acids, are ‘essential’ because your body can’t produce them – you have to get them from your diet. And many of us don’t eat enough fatty fish. Fish oil contains two important “long chain” omega-3s called eicoapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies need EPA and DHA for many vital functions, including producing tears to keep the eyes moist and healthy.
 

Other health benefits of EPA and DHA include reduced risk of heart disease and a reduction of chronic inflammation that can lead to a variety of serious diseases, including osteoarthritis, cancer, stroke and Alzheimer’s disease.
 

Fish Oil + Eye Drops

Daily supplements of fish oil, when used alone or combined with eye drops, may reduce some dry eye symptoms such as burning, stinging and general redness of the eyes.
 

A recent study published in Ophthalmology reported that adults with dry eye symptoms who took a daily supplement of omega-3 fatty acids containing 360 mg EPA and 240 mg of DHA for 30 days experienced increased tear secretions, a decrease in the rate of tear evaporation and a reduction in dry eye symptoms. Based on these and other studies, many eye doctors recommend fish oil supplements for patients suffering from dry eyes. Some research suggests these same omega-3 fatty acids may also reduce the risk of macular degeneration and cataracts.
 

Fish Oil Supplement Alternatives

If you don’t like the idea of swallowing fish oil every day, you may be able to obtain similar benefits by eating salmon, tuna and/or halibut at least three times a week. All are good sources of EPA and DHA omega-3s.
 

If you are a vegetarian, you can try freshly ground flax seeds or flaxseed oil as an alternative to fish oil. However, flax seed contains a ‘short-chain’ omega-3 fatty acid called alpha-linolenic acid (ALA) that your body has to convert to EPA and DHA. Unfortunately, your body is inefficient in this conversion –  only converting about 5% of ALA into EPA and DHA.  To get the most nutritional benefit, grind the seeds with a coffee grinder right before you use them. Sprinkle the ground seeds over salads, add them to a smoothie, or mix them in fruit juice.
 

You can also try flaxseed supplements as capsules or liquid. However, you will have to ingest a large amount to obtain the recommended daily dose of EPA and DHA needed to alleviate your dry eyes.
 

Be Careful

Omega-3 fatty acids are classified as GRAS (Generally Regarded as Safe) by the U.S. Food and Drug Administration. However, possible side effects include: upset stomach and/or diarrhea, increased burping, acid reflux, heartburn and abdominal bloating or pain. Risk of these side effects can be minimized if you take fish oils with meals and you start with low doses.
 

Also, some fish oil supplements have a fishy aftertaste. To alleviate this issue, refrigerate the capsules or liquid, or purchase brands that promise no such problems.
 

As with any nutritional supplement, consult with your doctor to avoid unwanted side effects or interactions with any prescription or over-the-counter medicines you may be taking.