Why the Quality of Your Omega-3s Makes All the Difference
Do your eyes feel itchy, burning, or tired at the end of the day? You're not alone. Dry eyes affect a huge number of people, and in many cases, they’re linked to the same underlying cause: inflammation. That’s why experts often recommend adding omega-3s to your diet to help relieve symptoms.
Why Our Diet Matters
What’s less well known is that this inflammation is often linked to our eating habits. The typical North American diet is high in omega-6—found in processed vegetable oils and many processed foods. The problem is that too much omega-6 without enough omega-3 to balance it out promotes inflammation in the body. And the eyes are no exception.
By adding more omega-3s to your diet, you help restore this balance—and address one of the causes of dry eye, not just the symptoms.
How omega-3s Help Your Eyes, Specifically
Your eyelids contain small glands that produce a thin, oily layer on the surface of your tears. This layer prevents your tears from evaporating too quickly and keeps your eyes hydrated throughout the day. When these glands aren’t functioning properly—a very common cause of dry eye—omega-3s help improve their function. Studies have shown that this not only alleviates discomfort but also improves your quality of life on a daily basis.
Not all omega-3s are created equal
Here’s a little-known fact: the way an omega-3 is produced can greatly affect its effectiveness.
To make an omega-3 supplement, alcohol is used to purify fish oil and remove impurities. The problem is that this alcohol can remain in the final product if an additional step isn’t taken to remove it. The best omega-3s are those that have undergone this additional step—the result is a pure oil, closer to its natural form, that the body absorbs much more easily.
The difference is huge:
- An omega-3 supplement that still contains residual alcohol is absorbed by your body at only about 30 %.
- An omega-3 that has been fully purified is absorbed at a rate of about 90%.
How much omega-3 should you take?
To experience benefits for dry eyes, about 2,000 mg of omega-3 per day is recommended. To give you an idea, getting that amount from food alone would require eating about 37 cans of tuna per week —clearly not realistic on a daily basis!
That’s why a high-quality supplement that’s easily absorbed by the body is a much simpler solution to meet this need.
One last tip: be patient. The benefits of omega-3s are felt gradually, often after about 3 months of regular use. Consistency makes all the difference.
A Benefit That Goes Beyond Your Eyes
Reducing inflammation with omega-3s doesn’t just benefit your eyes. This same type of inflammation is also linked to other common health issues, such as:
- joint discomfort;
- cholesterol balance.
So taking care of your eyes with a good omega-3 supplement also means taking care of the rest of your body.
In summary
If you suffer from dry eyes, talk to your eye care professional about inflammation and your diet—two factors that are all too often overlooked. And if you’re already taking an omega-3 supplement, make sure it’s properly purified: that’s what determines whether your body can truly benefit from it.
