Why Eye Nutrition Matters
Vision is one of those things we tend to take for granted—until problems arise. Protecting your eyes starts with nutrition. Well-known nutrients like lutein, zeaxanthin, vitamin A, vitamin C, vitamin E, and zinc all play established roles in supporting eye function and preventing age-related decline. But an often-overlooked factor is omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Omega-3s are widely recognized for supporting the heart, brain, and immune system, yet research also shows they are crucial for eye development, vision protection, and disease prevention.
Omega-3s and Visual Development
DHA, a structural fat found in high concentration in the retina, is essential for transmitting visual signals to the brain. During pregnancy and infancy, adequate DHA intake is especially critical:
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Studies have shown that mothers who supplement with DHA during pregnancy reduce the risk of poor visual and cognitive development in their children.
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In one clinical trial, infant girls whose mothers took DHA from mid-pregnancy onward were less likely to have poor visual acuity at two months of age.
Because the body cannot efficiently produce EPA and DHA on its own, we must obtain them through fatty fish or omega-3 supplements.
Dry Eye Relief and Omega-3
Dry eye disease affects about 14% of adults in the U.S., with women—especially after menopause—being at greater risk. Symptoms include stinging, irritation, blurred vision, and light sensitivity.
Research suggests omega-3s may ease these symptoms by reducing ocular inflammation and improving tear quality.
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A 2018 clinical trial found that 1,000 mg/day of omega-3s (650 mg EPA + 350 mg DHA) reduced dry eye symptoms in 518 participants.
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Another study with 2,240 mg/day omega-3s improved tear stability and lowered tear osmolarity.
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In the Women’s Health Study of more than 32,000 participants, women with the highest omega-3 intake had a 17% lower risk of dry eye disease.
Omega-3s and Major Eye Diseases
Age-Related Macular Degeneration (AMD)
AMD is the leading cause of vision loss in older adults. Research shows that higher omega-3 blood levels protect against AMD progression. Diets rich in salmon, sardines, or omega-3 supplements are associated with a lower risk of developing this condition.
Glaucoma
Glaucoma, the second leading cause of blindness worldwide, is linked to elevated intraocular pressure (IOP). Omega-3s may help by:
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Lowering IOP
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Improving blood flow to the eye
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Offering neuroprotective benefits to optic nerves
Diabetic Retinopathy (DR)
For individuals with diabetes, DR is a serious complication. Evidence from the PREDIMED trial found that consuming at least 500 mg/day of omega-3s or two servings of oily fish weekly reduced the risk of DR in older adults with type 2 diabetes.
Eye Floaters
While often harmless, floaters can be disruptive and sometimes signal underlying issues. Omega-3s may ease inflammation and support tear production, helping reduce discomfort.
Measuring Eye Health Through the Omega-3 Index
Your eye health may be more closely tied to your omega-3 status than you think. The Omega-3 Index test measures EPA and DHA levels in red blood cells and gives a clear picture of whether you are in a protective range.
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An index of 8–12% is considered optimal for cardiovascular and eye health.
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Most Americans fall below 6%, with many at 4% or lower—a range linked to higher disease risk.
Testing is simple, involving only a finger-prick blood sample, and allows individuals to adjust their diet or supplementation accordingly.
Best Sources of Omega-3 for Eye Health
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Fatty Fish: Salmon, mackerel, sardines, herring, anchovies
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Supplements: Fish oil, krill oil, or algae oil (vegan-friendly)
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Fortified Foods: Some dairy products, breads, and juices now contain added EPA and DHA
Most health organizations, including the American Heart Association, recommend eating fatty fish at least twice a week. For those who do not consume fish, supplements are a practical alternative.
Final Takeaway
From dry eye relief to protecting against AMD and diabetic complications, omega-3 fatty acids play a vital role in maintaining lifelong eye health. DHA and EPA are particularly crucial, both for development in early life and for preventing decline with age.
With simple tools like the Omega-3 Index, individuals can monitor their status and ensure they’re getting enough of these protective nutrients. Whether through fish, supplements, or fortified foods, prioritizing omega-3 intake is a proven strategy for keeping your eyes—and overall health—in focus.