The Role Of Omega 3 In Eye Health
Sunday, 13 September, 2020

The Role Of Omega 3 In Eye Health

Most people know Omega 3 as a brain-boosting nutrient, but it is so much more than that. Omega 3 is involved in a lot of processes in your body. Many people don’t realise that Omega 3 can actually play an important role in keeping your eyes healthy. Once your vision starts to go, there is no getting it back. So it’s essential to stay on top of your eye health. In this post, we’ll explain a little bit about how Omega 3 can help you to keep your eyes in tip-top condition.

What Is Omega 3?

Omega 3 is the name of a family of nutrients. They are fatty acids that are found in a variety of foods. We know of around 11 different types at the moment. The three main types of Omega 3 are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These molecules can be used to provide energy, keep your heart healthy, and look after your eye health.

Which Is The Best Omega 3 For Eye Health?

The most important Omega 3 for eye health is DHA. This is the molecule that is used most directly in your eye to maintain your health. EPA helps control inflammation in your body, which can affect your eyes.

ALA is an essential fatty acid and provides health benefits that support your eye health. However, ALA is the more common Omega 3, so it’s easier to get through your diet.

DHA and EPA are found in smaller amounts, so these are the ones that you should pay more attention to, in terms of preserving your eye health.

How Do Omega 3s Support Eye Health?

Omega 3 plays two different roles in supporting eye health. It provides the building blocks for the cells in your retina and also reduces the amount of inflammation in your eyes and the surrounding tissues.

Supports Your Retina

DHA is an essential component of your retina. It is a vital ingredient to build and repair your retina.


Dry eye is a condition where you don’t have the right amount of tears, or your eye moisture dries up too quickly. One of the causes of this condition is chronic inflammation. Omega 3 is known for having whole body anti-inflammatory properties. 

The anti-inflammatory effects of Omega 3 have also been shown to help with contact lenses. If you wear contact lenses and find them uncomfortable, that they dry out your eyes or you get soreness, then Omega 3 may help. As it reduces inflammation, it can resolve or reduce these symptoms and even help to increase the moisture levels in your eyes.

Omega 3s and Eye Diseases

Low levels of Omega 3s have been observed in patients who suffer from a range of eye diseases. These include;

  • Diabetic retinopathy
  • ADM
  • Retinopathy of prematurity
  • Glaucoma.

Adding Omega 3 to your diet is not a guarantee that you will never develop any of these conditions. However, it could be a way to reduce your risk and promote healthy eyes and vision for as long as possible.

How To Get The Right Omega 3s

You can find Omega 3s in a wide range of foods. Some examples include;

  • Oily fish
  • Nuts
  • Seeds especially flax, pumpkin, and chia
  • Flaxseed oil
  • Olive oil 
  • Avocados.

Getting your Omegas through your diet it the optimal option. However, it’s not always easy to know how much you’re getting and if it’s the right sort. If you want peace of mind, a good option is to take an eye health supplement like Nutri Eye. It contains DHA specifically, as this is the Omega 3 that is most helpful and the hardest to get in your diet. It also has other nutrients that promote eye health. 

The Best Ways To Look After Your Eye Health

If you care about protecting your eyes, then there are a few key things you can do. Your lifestyle choices are the most significant indicator of how your eyes will age. So, this gives you some control over the future. 

Preventative care is the most effective way to protect your vision. This means getting your eyes checked on an optician’s recommended schedule. Eating a healthy and balanced diet and getting reasonable amounts of regular exercise. Taking an eye health supplement can help to ensure that you are getting all of the essential nutrients to keep your eyes healthy.

Finally, you should protect your eyes from too much UV or blue light; this could mean reducing your screen time, wearing sunglasses or adopting blue-light filter glasses and display settings.


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