How Omega-3s Support Healthy Eyes

Best known for fighting inflam­mation, omega-3 fatty acids may also help alleviate DED and digital eyestrain.

Estimates suggest that up to 90 percent of people experience visual discomfort after spending time on screens. The most common complaints are eye soreness, headaches, and blurry vision.

Growing evidence also shows a connection between screen time and dry eyes. Blinking lubricates the eye, and normally we blink about 15 times a minute. Our per-minute blink rate plummets to a half or a third of that when we stare at a screen.

Fatty acids can help. The connection between DED and omega-3 fats was first established in 2005. Data from more than 32,000 participants in the Women’s Health Study found that those who consumed fatty fish multiple times a week slashed their DED risk by as much as 68 percent. In the 20 years since, several studies have suggested that supplementing with omega-3 fatty acids could significantly improve symptoms of DED.

Gioia suggests the acronym SMASH for identifying some of the fish richest in omega-3s: salmon, mackerel, anchovies, sardines, and herring. And omega-3s frequently travel alongside eye-supportive astaxanthin, as in salmon. “Salmon is a rich source of eye-healthy nutrients,” she says.

You can also protect against digital eyestrain by sitting an arm’s length from your screen, looking up and away from your screen at regular intervals, and opting for glasses instead of contacts.

(Explore this guide to understanding omega-3 and omega-6 fatty acids and how they influence your health.)

→  Best sources: Oily fish and flaxseeds

→  Most important effect: Eases eyestrain