Why the quality of your omega-3 makes all the difference
Do your eyes sting, burn, or get tired at the end of the day? You are not alone. Dry eye affects a lot of people, and in many cases, it is linked to the same phenomenon: inflammation. This is also why experts often recommend adding omega-3s to your diet to help relieve symptoms.
Why our diet plays a role
What is less known is that this inflammation is often linked to our eating habits. The typical North American diet contains a lot of omega-6s — found in processed vegetable oils and many industrial foods. The problem is that too much omega-6 without enough omega-3 to counterbalance it 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 concretely help your eyes
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 all day long. When these glands malfunction — a very common cause of dry eye — omega-3s help improve their function. Studies have shown that this not only improves discomfort but also daily quality of life.
Not all omega-3s are created equal
Here's a little-known fact: the way an omega-3 is manufactured greatly affects its efficacy.
To produce an omega-3 supplement, alcohol is used to purify fish oil and remove impurities. The catch 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 extra step—resulting in a pure oil, closer to its natural form, which the body absorbs much more easily.
The difference is enormous:
- An omega-3 that still contains residual alcohol is only absorbed by your body at approximately 30%.
- A fully purified omega-3 is absorbed at approximately 90%.
How much omega-3 should you take?
To experience benefits for dry eyes, approximately 2,000 mg of omega-3 per day is recommended. To give you an idea, obtaining this amount solely from food would require eating around 37 cans of tuna per week – clearly not realistic on a daily basis!
This is why a good quality supplement, well 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 intake. Regularity makes all the difference.
A benefit that goes beyond the 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.
Taking care of your eyes with a good omega-3 supplement is therefore also 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 avenues too often overlooked. And if you are already taking an omega-3 supplement, make sure it is well purified: this determines whether your body can truly benefit from it.
