6 Vitamins for Dry Eyes

It’s common knowledge that our diet can affect our health and how we feel on a day to day basis. We don’t often realise that what we eat can also affect our eyes. 

Luckily, there are certain vitamins and minerals that are good for the eyes. This can be especially beneficial if you suffer from Dry Eye Syndrome, which is where your eyes feel itchy, sore, gritty, blurry or irritated on a regular basis.[1] Adding in vitamins which boost eye health to your diet, combined with a regular treatment plan, can reduce symptoms and improve your quality of life.

We’ve created a list of six vitamins and minerals that can be found in foods we eat on a regular basis, to boost your eye health and help chronic Dry Eye. 

 

FAQs about Dry Eye and vitamins

What vitamins are best for dry eyes?

• Vitamin A
• Vitamin E
• Fish Oil
• Vitamin C
• Flaxseed Oil
• Cod Liver Oil
• Zinc
• Vitamin D
• Lutein & Zeaxanthin

[2]

 

Can certain vitamins cause dry eyes?

Taking too much over the counter Vitamin B3 (Niacin) can produce a rare toxin that affects vision called niacin-induced maculopathy. This can damage the eyes, however the effects are reversible if you discontinue use of the vitamin.[3] There are plenty of sources of niacin in foods to up your vitamin intake without taking over the counter vitamins. These food include chicken breast, tuna, peanuts and mushrooms.[4]

 

Does vitamin B12 help dry eyes?

B12 supplements have shown to improve the symptoms of dry eyes. Vitamin B12 helps to repair and preserve the corneal nerve layer, which contributes to the burning sensation you often experience with dry eye syndrome.[5]

 

What foods should I avoid if I have dry eyes?

Snacks that are high in sugar and sodium can contribute to dryer eyes. Sugary foods can change how oxygen and blood circulates throughout your body, which means your eyes may not produce as many tears, or your tears will have a higher level of glucose. As a result, your eyes may feel dryer than usual and you may find you have to blink more. Salty foods have a similar effect as they reduce your body’s natural water levels, so you may want to choose low-salt alternatives to snacks like salted nuts or crisps.[6]

 

How Do Different Vitamins Help Dry Eye Syndrome?

Vitamin A

Vitamin A aids in keeping your cornea clear, helping you to see.[2] Studies have also shown that Vitamin A may be associated with a reduced risk of cataracts and age-related macular degeneration (AMD).[3] Researchers have also found that Vitamin A can improve the smoothness of the tear film, the thin layer of fluid over the eyes, which adds more moisture to the eye and helps in the formation of tears.[7] For Dry Eye patients, these things can be helpful to protect and strengthen the eyes. Vitamin A can be found in high quantities in sweet potatoes and carrots.[8] Take your Vitamin A supplement with food as this will allow maximum absorption and make your vitamin as effective as possible.[9] Most users see a noticeable improvement within around three to six weeks.[10]

Foods high in Vitamin A:

• Liver
• Salmon
• Tuna
• Cheese
• Eggs
• Sweet potato

[11]

 

Vitamin E

Many eye conditions, including Dry Eye Syndrome, are believed to be associated with oxidative stress, which is an imbalance between antioxidants and free radicals in your body.[12] Vitamin E is an antioxidant, so it can protect eye cells from damage by free radicals, which are harmful, unstable molecules.[13] Vitamin E is also very easy to incorporate into your diet as it is present in a lot of foods. You should be able to get enough Vitamin E through your diet, as any Vitamin E that is not needed immediately is stored by your body for future use. This means that you don’t necessarily need to incorporate it into your diet every day.[14]

 Foods high in Vitamin E:

• Avocado
• Nuts
• Whole wheat cereal
• Spinach

 

Omega 3

Omega 3 can help dry eyes, as the fatty acid has been found to help reduce inflammation in the eyes and aid in tear production, which makes it extremely beneficial for Dry Eye patients.[15] They also appear to improve the function of the eye’s meibomian glands, which produce the oily part of tears. This can aid the production of more tears and therefore help with dry eye symptoms.[16]

Foods high in Omega-3:

• Salmon
• Tuna
• Mackerel
• Walnuts
• Flax Seeds
• Chia Seeds

[17]

 

Vitamin C

Vitamin C is an important part of any diet.[18] Like Vitamin E, it is an antioxidant, which makes it beneficial for eye health.[13] Vitamin C can reduce inflammation and oxidative stress levels and therefore lower the development of eye problems.[19] It is also a building block which helps the body create collagen, a protein that provides structure to the eyes.[20] As well as increasing your Vitamin C intake, you can also take collagen supplements for dry eyes to further aid collagen production in your body.[21] Unlike Vitamin E, Vitamin C cannot be stored in your body so it is best to include it in your diet every day.[18]

Foods high in Vitamin C:

• Citrus Fruits
• Peppers
• Strawberries
• Blackberries
• Broccoli
• Brussel Sprouts
• Potatoes

[18]

 

Riboflavin 

Riboflavin, or Vitamin B2, is also an antioxidant that can help eye health. It can help prevent cataracts, which is damage to the lens of the eye and can cause cloudy vision.[22] Health authorities recommend consuming 1.1–1.3 mg of riboflavin per day.[13] It’s usually easy to achieve this amount, as many foods are high in riboflavin. 

Foods high in Riboflavin:

• Almonds
• Whole Grains
• Wild Rice
• Mushrooms
• Soybeans
• Milk
• Yogurt
• Eggs
• Broccoli
• Brussel Sprouts
• Spinach

[22]

 

Vitamin D

Last but not least, research has found that Vitamin D might play a role in protecting against the development of dry eyes by improving factors linked to the coating of tears that cover the front of the eye. It may also help reduce inflammation on the surface of the eye.[23] The most obvious source of Vitamin D is sunlight, but there are a number of food options that are also good sources.[24]

Foods high in Vitamin D:

• Sardines
• Salmon
• Herring
• Mackerel
• Red Meat
• Liver
• Egg Yolk
• Fortified Foods

[25]

 

It is important to consume all of these vitamins as part of a healthy balanced diet, and whilst they may help ease Dry Eye Symptoms, they are not a cure and should be adopted along with a treatment plan that is discussed with a medical practitioner.

 

In most cases, the best way to treat dry eyes, Also known as dry eye syndrome, is to use eye gel or eye drops.

VisuXL Gel^® is a preservative-free smart gel lubricant for dry eye syndrome. It provides comfort in a bottle with it’s long-lasting lubrication properties giving 12-hour dosing with just one drop and is suitable for both day and night use.

VisuXL^® is a preservative-free eye drop lubricant for dry eye syndrome. Due to its unique ingredients, VisuXL^® will help you recover from eye surgery, an injury or persistent damaging dry eye.

VisuEvo^® is a preservative-free eye drop that prevents excessive evaporation of the tear film. Its unique formula contains omega-3 essential fatty acids, Vitamins A and D and ultra-filtered phospholipids that facilitate tear film presentation and control evaporation.

All three products are contact lens-friendly and can be used for 180 days after opening.

Shop now

References

1. NHS England, ‘Dry Eyes’. Accessed Jan 2022.
2. Capogna, Laurie, ‘The Best Supplements for Dry Eye’, Eye Wellness, 13/07/21, Accessed June 2022
3. Mount Sinai, ‘Eye Damage Linked to Popular Over-the-Counter Vitamin That Lowers Cholesterol Can Be Reversed’, 29/10/19, Accessed June 2022
4. Julson, Erica, ‘16 Foods That Are High in Niacin’, Healthline, 05/10/21, Accessed June 2022
5. Gilbert Eyecare, ‘Should I Take Vitamins If I Have Dry Eye Syndrome?’, Accessed June 2022
6. Campaign Eye Professionals, ‘Can Diet Cause Dry Eyes?’, 06/09/21, Accessed June 2022.
7. Nunez, Kirsten. ‘Vitamins and Supplements for Dry Eye Syndrome’, Healthline, 25/03/21, Accessed June 2022.
8. Vimont, Ceila. ‘36 Fabulous Foods to Boost Eye Health’, American Academy of Opthamology, 10/01/20, Accessed Jan 2022.
9. MedicineNet, ‘Is It Better To Take Vitamins In The Morning or Night?’, 29/11/21, Accessed June 2022.
10. Doctor Seaweed, ‘How long does it take for supplements to work?’, Accessed June 2022
11. Arnarson, Atli. ‘20 Foods That Are High in Vitamin A’, Healthline, 19/04/17
12. Dogru, Morat, Kojima, Takashi, Simsek, Cem, Tsubota, Kazuo, ‘Potential Role of Oxidative Stress in Ocular Surface Inflammation and Dry Eye Disease’, Investigative Ophthalmology & Visual Science, November 2018, Vol.59, DES163-DES168.
13. Meixner, Makayla, ‘The 9 Most Important Vitamins for Eye Health’, Healthline, 25/07/18, Accessed Jan 2022.
14. NHS England, ‘Vitamins and Minerals – Vitamin E’, Accessed June 2022
15. Periman, Laura, ‘Studying the role of omegas in dry eye disease: Beyond the DREAM’, Opthamology Times, July 2018, Accessed Sep 2021
16. Vimont, Ceila. ‘The Benefits of Fish Oil for Dry Eye’, American Academy of Opthamology, 15/10/20, Accessed June 2022
17. Pearson, Sonia. ‘Should you use fish oil for dry eyes?’, Healthline, 06/07/20, Accessed June 2022
18. NHS England, ‘Vitamin C’, Accessed June 2022.
19. PerformanceLab, ‘ Vitamin C and Dry Eyes’, 13/01/21, Accessed June 2022
20. Meek, K, M, Fullwood, N, J, ‘Corneal and Scleral Collagens–A Microscopist’s Perspective’, Micron., 2001 Apr;32(3):261-72. doi: 10.1016/s0968-4328(00)00041-x.
21. Rosenberg, Mark. ‘Save Your Eyes With Collagen’, FoodTrients, Accessed June 2022
22. St.Lukes Hospital, ‘Vitamin B2 (Riboflavin)’, Accessed June 2022
23. Yildirim, Pelin, Garip, Yesim, Karci, Ayse Aslihan, Guler, Tuba, ‘Dry Eye in Vitamin D Deficiency: More Than An Incidental Association’, International Journal of Rheumatic Diseases, Vol 19:1, Jan 2017, pp.49-54.
24. Hill, Ansley, ‘7 Effective Ways to Increase Your Vitamin D Levels’, Healthline, 17/03/19, Accessed Jan 2020.
25. NHS England, ‘Vitamin D’, Accessed June 2022

6 Lifestyle Tips to Help Dry Eye

The COVID19 pandemic has encouraged people all over the world to reconsider the importance of health and wellbeing in their day-to-day lives. But did you know healthy eating and positive lifestyle choices can also be great for improving your eye health? 

 

Patients suffering from Dry Eye often look first towards eye drops to alleviate their symptoms. Whilst artificial tears and other medication is an essential part of many people’s journey towards managing their condition, there are also many lifestyle choices that you can make to ease symptoms of Dry Eye.

 

FAQs About Your Lifestyle and Dry Eye

 

What aggravates Dry Eye?

External factors may aggravate Dry Eye symptoms, including conditions common in many workplaces such as prolonged computer use and exposure to air conditioning, heating, dust and allergens.[1]

 

Does drinking water help dry eyes?

Rehydrating with plenty of water can help your Dry Eye. If you are dehydrated, the body’s reaction is to preserve the fluid still left in your body by conserving water. This can cause a lack of tear production, which can cause your eyes to feel more dry.[2]

 

What should I avoid if I have Dry Eye?

• Avoid air conditioning blowing directly in your eyes
• Add moisture to the air with a humidifier
• Consider wearing wraparound sunglasses or other protective eyewear
• Take eye breaks during long tasks
• Be aware of your environment
• Position your computer screen below eye level
• Stop smoking and avoid smoky areas
• Use artificial tears regularly

[3]

 

Is Dry Eye worse at night?

Dry Eye symptoms can become worse at night. This could be due to fatigue from using your eyes all day, changes in your metabolism at night, and certain medical conditions.[4]

 

Does wearing sunglasses help with Dry Eye?

Wearing sunglasses can protect your eyes from elements like wind, sun and dust. Therefore your eyes are better protected and less likely to become irritated and dry. Wrap around sunglasses offer the best protection for your eyes as they cover a larger area.[5]

 

Here are 7 lifestyle changes that are easy to implement and can help keep your eyes healthy and hydrated.

 

Food 

It might seem obvious that eating healthily can help your body absorb vitamins, but it can be useful to know which foods to prioritise to ease a chronic condition. Some foods that are good for Dry Eye include: 

 

• Fish such as salmon, tuna and mackerel which are all rich in omega 3.

 

• Leafy greens like spinach, kale, broccoli and brussel sprouts that are packed full of antioxidants 

 

• Fruit and veg like oranges, sweet potatoes and carrots that contain vitamins A, C and E.[6]

 

• Seeds and nuts like chia seeds, flax seeds, walnuts and almonds are packed with vitamins 

 

[7]

 

Drinking less alcohol

Alcohol and dry eyes go hand in hand. Consuming lots of alcohol can have a negative effect on your eyes, as it dehydrates the eyes and therefore makes it harder to produce tears.[8] It can even make it more difficult for your body to absorb vitamins and have a healthy digestion, which can also affect your eye health.[9]

 

Therefore cutting down your alcohol intake can help ease your Dry Eye symptoms. Even simply consuming alcohol on weekends only can help!

 

Cutting down on screen time

We’ve all felt the urge to rub our eyes after staring at a screen for too long. Well, this is because when looking at screens, we blink less often, which dries out our eyes.[10] Lots of computer use and looking at digital screens affect how quickly our tears evaporate.

 

The main reason for increased evaporation is that we blink far less frequently when looking at screens, compared to other daily activities. In fact, studies have shown that we blink 66% less when using a computer compared to other activities!

 

Reducing the amount you look at screens would be the first thing to try, but if you need to use screens for work or in your personal life, the 20,20,20 method for screen use is great to protect your eyes. Every 20 minutes, look at something 20 feet away for 20 seconds![11]

 

Vitamin supplements 

If you are suffering from chronic Dry Eye, or even mild Dry Eye, you should always consult your GP before changing your diet or starting any new treatment. But if you are struggling to obtain the nutrients you need to protect your eyes in your diet, then food supplements can sometimes be a good option. COQUN® OS capsules enhances the body’s absorption of CoQ10 through the modified timed release of the active ingredient, an antioxidant that protects against stress and inflammation in the eyes. 

 

Coenzyme Q10 not only strengthens eye health, but can also boost full body health for people over 60 whose natural levels begin to deplete, as it provides cells with maximum energy and protection throughout the whole body.[12]

 

Drinking more water

Like the rest of the body, eyes become dry when dehydrated. So, drinking enough water can help to keep them hydrated and help to ease Dry Eye symptoms. Experts recommend drinking between 8 and 10 glasses of water a day if you suffer from Dry Eye Syndrome.[13]

 

Getting enough sleep

Getting a good night’s sleep is good for your health full stop. In fact, many health conditions can be exacerbated by not getting enough rest. Symptoms of Dry Eye can even be worse at night due to the eyes having been open all day and receiving less nutrients at night. If you suffer from Blepharitis or Meibomian Gland Dysfunction, cleansing your eyes at night with a cleanser like Naviblef®, or using a warming device like Meibopatch® are both great ways to make sure your symptoms don’t flare up at night.

 

Humidifier 

Whether it’s in your bedroom, home office or living room, a humidifier for your dry eyes can really help. It adds moisture to the air, which protects your tear film and makes sure the eyes don’t become as dry. You can find humidifiers from many places for a relatively low cost, so it’s a great option if you’re looking for a simple home remedy to try. 

Overall, it’s best to have a treatment plan which encompasses medication like VisuXL® eye drops, as well as healthy lifestyle choices, to maximise the chance of reducing Dry Eye symptoms and maintaining a great quality of life. 

 

In most cases, the best way to treat dry eyes, Also known as dry eye syndrome, is to use eye gel or eye drops.

VisuXL Gel^® is a preservative-free smart gel lubricant for dry eye syndrome. It provides comfort in a bottle with it’s long-lasting lubrication properties giving 12-hour dosing with just one drop and is suitable for both day and night use.

VisuXL^® is a preservative-free eye drop lubricant for dry eye syndrome. Due to its unique ingredients, VisuXL^® will help you recover from eye surgery, an injury or persistent damaging dry eye.

VisuEvo^® is a preservative-free eye drop that prevents excessive evaporation of the tear film. Its unique formula contains omega-3 essential fatty acids, Vitamins A and D and ultra-filtered phospholipids that facilitate tear film presentation and control evaporation.

All three products are contact lens-friendly and can be used for 180 days after opening.

Shop now

 

For more top tips about daily routines to follow if you suffer from Dry Eye, why not follow us on Facebook and Instagram!

 

References

1. Latkany, A.Robert. ‘Chronic Dry Eye’, HealthyWoman, Accessed July 2022.
2. Essilor News, ‘Dehydrated? How not drinking enough water impacts your eyes’, Accessed July 2022
3. Mayo Clinc, ‘Dry eyes’, Accessed July 2022.
4. Access Eye, ‘Keeping Dry Eye Symptoms Under Control At Night’, Accessed July 2022.
5. Slater, Marcus. ‘Why Sunglasses Will Help Keep Eyes Healthy Over Winter’, 20/11/21, Accessed July 2022.
6. Vimont, Ceila. ‘36 Fabulous Foods to Boost Eye Health’, American Academy of Ophthalmology, Jan 2020, Accessed September 2021
7. Dry Eye And Me, ‘8 Foods to Eat If You Have Dry Eye’, Accessed July 2022<br />
8. You, Young-Sheng, Qu, Nai-Bin, Yu, Xiao-Ning, ‘Alcohol consumption and dry eye syndrome: a Meta-analysis’, International Journey of Opthamology, 2016; 9(10): 1487–1492. Accessed December 2021
9. Selina Pfitscher, ‘The Effects of Alcohol on Your Vision’, Lenstore Vision Hub, 13/02/21, Accessed Dec 2021
10. Wheeler, Regina Boyle. ‘Dry Eye and Screen Use’, WebMD, 21/06/21, Accessed Oct 2021
11. Marcin, Ashley, ‘How Does the 20-20-20 Rule Prevent Eye Strain?’, Healthline, Accessed July 2022
12. Coqun OS Instructions for Use (IFU)
13. Complete Eye Care, ‘How Does Hydration Affect My Eyes’, Accessed Sep 2021

 

Best Foods to Eat If You Have Dry Eye

Did you know that what you eat can impact your eyes? In this blog, we’ve listed some of the best foods to eat if you have dry eyes.

How can lifestyle changes affect Dry Eye Syndrome?

Dry Eye Syndrome is a multifactorial disease, which means that many different factors contribute to the disease and symptoms that sufferers of Dry Eye experience.

By that same token, there are many different treatments and methods that can be used to alleviate Dry Eye symptoms. Medications, artificial tears, and eye drops such as VisuXL Gel® are essential components in any treatment plan for sufferers of chronic Dry Eye Syndrome, and provide the backbone to any other methods of alleviation.

But, lifestyle changes can work in tandem with medication to help alleviate symptoms and improve the quality of life for people living with Dry Eye. One of the main ways people can do this is by making healthy eating choices and discovering which foods are good for combating Dry Eye. For more information on lifestyle and Dry Eye, visit our blog: 6 Lifestyle Tips to Help Dry Eye

Which foods are best for dry eyes?

By eating the right foods, you can consume vitamins that will help your dry eyes. The following foods are the best to eat, to help your condition:

1. Leafy Greens

Leafy greens like kale, spinach and even broccoli are rich in the antioxidants lutein and zeaxanthin. These help to protect the macula, the area that gives us the most detailed vision.[1] They also contain vitamin C which can reduce inflammation and oxidative stress levels, lowering the chances of eye problems.[2]

1. Fish

Fish, and molluscs like oysters contain Omega 3 fatty acids, which can help to reduce inflammation in the eyes, especially in the tear ducts.[3] This is extremely beneficial to people suffering from Dry Eye, because it can aid the quantity and quality of tear production, alleviating symptoms.[4]

3. Sweet Potato and Carrots

Look for orange foods! Carrots contain a good natural amount of Vitamin A, and sweet potatoes contain even more.[1]

Vitamin A plays a key role in maintaining a clear cornea, the outer layer of film around your eye.[5] It is also a component of rhodopsin, a protein in your eyes that helps you to see in low light conditions.[6] These things combined make it an essential dietary requirement for Dry Eye patients, because it helps to protect and strengthen your eyes.

4. Citrus Fruits

As most people know, citrus fruits like lemons, grapefruit and oranges are packed full of vitamin C, which, as mentioned above, is an antioxidant key to preserving eye health. There has also been evidence that antioxidants can help prevent age-related macular degeneration and cataracts.[7]

5. Nuts

Nuts, especially almonds, walnuts and cashews, are high in Omega 3 fatty acids and Vitamin E.[8] Vitamin E is an antioxidant which protects your eyes from being damaged by harmful free radicals that cause cells to degenerate as you age.[9]

6. Seeds

Seeds, like chia and flax seeds are another great source of Omega 3 fatty acids, and a brilliant alternative for vegetarians.[10]

7. Beans

All types of beans are great to eat anyway, for a well-balanced diet full of fibre and protein, but they are even more beneficial for Dry Eye sufferers as they contain folate and zinc. Zinc helps your body to create melanin, which prevents your eyes from damage and is vital in preventing and treating Dry Eye Syndrome.[11]

8. Milk-based foods

Dairy products have vitamins and minerals that are great for dry eyes. Cows milk, active yogurt and soy milk all contain vitamin A.[12] For more information on dry eyes and vitamins, visit our blog: 6 Vitamins for Dry Eyes

What is the best thing to drink for dry eyes?

Without a doubt, water is the best thing to drink for dry eyes. Eyes become dry when they are dehydrated, like the rest of the body. So, drinking enough water can help to keep them hydrated. Experts recommend drinking between 8 and 10 glasses of water a day if you suffer from Dry Eye Syndrome.[13]

What food should I avoid with dry eyes?

There are a few foods that can make dry eyes worse! You should avoid eating these, or keep these to a minimum in your diet. Here are the foods:

1. Alcoholic drinks

Alcohol increases the sugar level in your blood, which causes your eyes lenses to swell up, resulting in dry eyes.[14] You should therefore avoid consuming any alcoholic beverages. For more information, visit our blog: Is Drinking Alcohol Bad For Your Eyes?

2. Sugary snacks

When your blood sugar is high, it can damage the nerves in your eyes. This can result in fewer tears being created, linking to dry eyes.[15] So, you should avoid sweets, chocolate and crisps.

3. Fast food

Fatty foods can produce cholesterol, which can block the veins in your eyes. This can lead to poor eyesight and conditions like Dry Eye Disease.[16] Avoid chicken nuggets, pizza, pasta and more.

Can food allergies cause dry eyes?

When you have an allergic reaction to food, your immune system is overreacting to certain types of food. This can cause inflammation in your eyes, leading to Dry Eye.[17] For information on hay fever allergies, visit our blog: How Does Hayfever Season Affect Dry Eye Sufferers?

 

Improving your diet and hydrating can really help to alleviate symptoms of Dry Eye, but they are not a complete cure and preventative treatment as eye drops and artificial tears should still be used to manage the condition.

Using VisuXL drops® in conjunction with a balanced diet is a great way to combine preventive care and alleviate symptoms. Visit the Visufarma website to explore a range of treatments that can be used in conjunction with a balanced diet to treat symptoms of Dry Eye syndrome. Click here to shop: Visufarma Shop