Fish oils contain vitamins and minerals, most notably the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are particularly beneficial for supporting eye health. However, it can be difficult for some people to get enough fish oils from their daily diet alone.
That’s why supplements offer an excellent way to boost your intake of these healthy fats. If you struggle with dry eyes or other eye problems, you may consider taking a fish oil supplement and eating oily fish. Let’s look at how these supplements could support your eye health.
Omega-3 fatty acids and eye health
Before we dive into the benefits of fish oils for the eyes, let’s take a quick look at the connection between omega-3 fatty acids and eye health. Fish oils contain two types of omega-3 fatty acids: EPA and DHA.
These fatty acids are essential nutrients, meaning that your body can’t make them, so they need to be consumed through food. EPA and DHA play important roles in eye health, including:
- Supporting eye pressure - The pressure inside your eye is critical to vision. Excess fluid pressure can damage the retina, the light-sensitive layer at the back of the eye, which is why eye pressure is closely monitored with regular eye tests.
- Protecting against macular degeneration - This is the leading cause of blindness among the elderly.
- Protecting against dry eye - This is the most common eye disease and can cause a burning sensation, itching, and even temporary blindness.
- Promoting healthy eye development in children - Babies’ eyes are sensitive to light, so DHA is vital for protecting them during early childhood.
- Supporting healthy vision in general - Fatty acids are essential to a healthy diet, including the retina and cornea.
Vision benefits of fish oil
Fish oils provide many benefits for eye health. However, they can also support overall vision health. Some of the vision benefits of fish oil include:
- Protecting against retinal degeneration - Retinal degeneration can cause age-related macular degeneration (AMD), a severe eye disease that can lead to blindness.
- Protecting against glaucoma - This is another major cause of vision loss and can cause irreversible damage to the optic nerve, which connects your eyes to your brain.
- Reducing the risk of diabetic retinopathy is a severe eye disease that can cause blindness.
- Reducing the risk of visual impairment - Fatty acids are essential for maintaining healthy eyes.
- Lowering the risk of myopia - Fatty acids may help reduce the risk of prejudice, the most common cause of short-sightedness.
Eye benefits of omega-3 fatty acids
In addition to supporting eye pressure, health, and development, fish oils also have other benefits for the eyes. Some eye benefits of omega-3 fatty acids include:
- Supporting eye health - Healthy eyes are necessary for clear vision, which is why eye health is so important.
- Reducing eye pain - Painful eyes can make it difficult to concentrate, so reducing eye pain can help you get more done.
- Reducing dry eye symptoms - Dry eyes can be painful and uncomfortable, making it challenging to see correctly.
- Reducing eye irritation - If your eyes are irritated, it cannot be easy to use your computer or read.
What is the best fish oil for the eyes?
All fish oils are packed full of beneficial fatty acids for eye health, but there are differences between brands. Most fish oil brands are standardized to contain around 500mg of EPA and DHA per serving. But not all fish oils are created equally. Here are a few things to look out for when choosing a fish oil that is best for the eyes:
- The amount of EPA and DHA - The higher the levels of EPA and DHA, the more benefits you’ll get from your fish oil supplement.
- The number of contaminants - Fish oils are often processed with marine oils to contain contaminants like mercury, lead, and other toxins.
- The type of fish - Fish oils have different levels of EPA and DHA, so find a good source of sardines, anchovies, or mackerel.
- The source of the fish oil - Where the fish are caught, how they are processed, and how quickly they are bottled will all affect the nutrients you get from the fish oil.
- The price - While we don’t recommend buying the cheapest fish oil supplement, don’t go for the most expensive option either.
We hope you’ve been convinced that fish oil is an excellent supplement for eye health. But how do you go about taking it? Fish oil supplements come in various forms, including capsules, soft gels, liquids, and even granules. You can also find liquid fish oil combined with eye vitamins to make a single supplement.
You can find fish oil in most health food stores and online. There are also many other eye vitamins and supplements that can be taken alongside fish oil, so you can tailor your routine to suit your needs.
Final words: Is taking a fish oil supplement for eyes worth it?
Fish oils are a great way to supplement your eye health and promote healthy vision. There are several considerations to make, though:
- Not all fish oil is created equally. Make sure you find a high-quality supplement that has been tested for contaminants and is guaranteed pure. - Don’t forget to eat fish! Supplementing your diet with fish oil is a great way to increase your intake of EPA and DHA, but you can also get some of these benefits from eating fish.
- Taking fish oil supplements is not a substitute for regular eye appointments and eye health screenings. If you are concerned about your eyesight or have noticed changes in your vision, always see an eye doctor.
For most people, taking a fish oil supplement is worth it. With their wide range of benefits, fish oils are an excellent addition to any diet and will support your eye health in several ways.