TL;DR
While environmental factors like wind, heating, and screen time can make things worse, your nutrition also plays a major part in maintaining eye moisture and comfort.
Certain vitamins have been shown to support tear production, reduce inflammation, and improve the overall health of the eye surface.
If you are over 40 or spend hours in front of screens, paying attention to your eye health is essential. Keep reading to find out how the right nutrients might support your relief from dry eyes.
What causes dry eyes?
Dry eyes occur when your eyes do not produce enough tears, or when the tears evaporate too quickly. This can lead to a gritty or burning sensation, blurred vision, or even watery eyes as your body tries to compensate.
The condition may be triggered by:
- Ageing
- Hormonal changes
- Medications
- Environmental exposure
- Underlying health conditions.
The College of Optometrists reports that dry eye syndrome affects up to one in three adults over the age of 65. Given our growing reliance on screens and indoor heating, it is no surprise that younger people are also increasingly affected.
How nutrition supports tear health
Your eyes depend on a healthy tear film made up of water, oil, and mucus. When any of these layers are out of balance, your eyes may feel dry or irritated. Nutrition helps by addressing inflammation, supporting gland function, and ensuring the right balance of fatty acids and vitamins needed for tear stability.
Vitamins that support dry eyes
Vitamin A: Supporting tear quality
Vitamin A is vital for the production of mucin, one of the essential components of tears. Without enough mucin, tears do not spread evenly across the surface of your eye, leading to dry patches and discomfort.
It is also needed for maintaining the health of your conjunctiva (the clear tissue covering the white part of your eyes) and cornea. A deficiency in vitamin A, while uncommon, may still occur in those with restricted diets or certain digestive conditions.
Omega-3 fatty acids: Reducing inflammation
Omega-3 fatty acids, commonly found in oily fish like mackerel, salmon, and sardines, help reduce inflammation throughout the body, including the eyes. Inflammation in the meibomian glands (tiny oil glands along your eyelid) is a common cause of dry eyes. When these glands are not working properly, tears evaporate too quickly.
Vitamin D: Balancing immune response
Vitamin D helps regulate your immune system and may also reduce inflammation. A 2020 study from Moorfields Eye Hospital in London found that people with dry eyes were more likely to have low levels of vitamin D, suggesting a link between deficiency and increased symptoms.
Although sunlight is the primary source of vitamin D, many people do not get enough exposure, especially during winter months.
Vitamin E: Protecting eye cells
Vitamin E is an antioxidant that protects cells, including those on the surface of your eyes, from oxidative stress. Oxidative damage can worsen inflammation and compromise the tear film. Ensuring your eyes are protected from everyday environmental damage may help ease dryness. You can find vitamin E in foods such as sunflower seeds, almonds, and spinach.
B vitamins: Supporting nerve function
Some types of dry eye are linked to poor nerve function in the cornea, especially in people with conditions like diabetes. Vitamins B1, B2, B6, and B12 support healthy nerve signalling, helping your eyes respond appropriately to dryness and irritation.
Zinc: Supporting vitamin A absorption
Zinc works alongside vitamin A by helping your body absorb and transport it efficiently. It also plays a role in maintaining the health of your retina and supporting immune function. A lack of zinc may weaken your eyes’ defences, making dryness more likely.
Zinc is found in meat, dairy, and legumes, but supplementation provides a consistent source without dietary guesswork.
Lutein and zeaxanthin: Filtering blue light
Lutein and zeaxanthin are carotenoids that help filter blue light and support the macula, which is the part of your retina responsible for sharp central vision. While they are best known for protecting against age-related changes in vision, they also help reduce oxidative stress caused by prolonged screen use.
Related read: Sources Of Lutein & Zeaxanthin
Everyday steps that complement vitamin use
While supplements can offer internal support, a few lifestyle changes can also make a difference:
- Take regular screen breaks using the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds).
- Use a humidifier during winter months or in dry indoor environments.
- Stay hydrated by drinking plenty of water.
- Wear sunglasses outdoors to reduce wind and UV exposure.
When should you consider a supplement?
If you notice persistent symptoms like scratchiness, burning, blurred vision, or sensitivity to light, you might be dealing with chronic dry eye. A qualified optometrist can confirm the cause, but if environmental changes and eye drops do not offer lasting relief, it may be time to support your body from within.
