The 14 Best Supplements and Herbs for Dry Eye Relief

In our fast-paced digital world, maintaining optimal eye health is more important than ever. While factors like age and screen time can contribute to common vision issues, dry eye syndrome stands out as a pervasive and often uncomfortable condition. Affecting millions globally, dry eyes can manifest as a burning sensation, redness, blurriness, or the feeling of grit in the eye, significantly impacting daily life. This comprehensive guide delves into the nutrients, supplements, and herbs that can offer significant relief and support for dry eyes, helping you reclaim comfort and clarity.

Our eyes are intricate organs, constantly working to process visual information. This demanding function requires a steady supply of specific nutrients. A well-balanced diet is the cornerstone of overall health, and eye health is no exception. Insufficient intake of key vitamins and minerals can lead to a range of ocular problems, including the discomfort of dry eyes, as well as more severe conditions like macular degeneration, cataracts, and glaucoma.

Dry eye syndrome occurs when your eyes don’t produce enough quality tears to keep them adequately lubricated. Tears are not just water; they are a complex mixture of water, oils, and mucus, each component playing a crucial role in maintaining the health and comfort of the eye’s surface. A deficiency in certain nutrients, particularly omega-3 fatty acids, vitamin A, vitamin C, and vitamin E, can disrupt this delicate balance, leading to inflammation and reduced tear production. These nutrients are vital for maintaining the integrity of the tear film, protecting the eye from environmental irritants, and reducing inflammatory responses.

By prioritizing a nutrient-rich diet and staying properly hydrated, we can proactively support our eye health and significantly lower the risk of developing dry eye symptoms. However, even with the best dietary intentions, it can sometimes be challenging to obtain all the necessary nutrients from food alone. This is where high-quality nutritional supplements can play a crucial role, bridging the gap between dietary intake and the specific needs of our eyes to ensure comfort and long-term health.

Understanding Dry Eye Syndrome

Before diving into specific remedies, it’s helpful to understand dry eye syndrome (DES) itself. It’s a common condition that occurs when the eyes don’t produce enough tears, or when the tears evaporate too quickly. This leads to symptoms such as stinging, burning, scratchiness, light sensitivity, and even blurred vision. Various factors can contribute to DES, including aging, certain medications, environmental conditions (like wind or dry air), excessive screen use, autoimmune diseases, and hormonal changes. Recognizing these contributing factors is the first step toward finding effective solutions.

Essential Nutrients and Supplements for Dry Eyes

Let’s explore the key nutrients and supplements known to support eye health and reduce the uncomfortable symptoms associated with dry eyes. Remember, while these recommendations are backed by research, it’s always best to consult with your eye doctor or healthcare provider for personalized advice, especially regarding dosage and potential interactions with other medications or health conditions.

1. Omega-3 Fatty Acids

Omega-3 essential fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are renowned for their widespread health benefits, especially for brain and heart health. However, their significant role in mitigating the discomfort of dry eyes is often overlooked. These “good” fats are powerful anti-inflammatory agents, which is crucial since inflammation is frequently a primary underlying cause of dry eye issues.

Omega-3s contribute to dry eye relief in two primary ways. Firstly, they actively help combat inflammation within the meibomian glands and the ocular surface, which can disrupt normal tear production. Secondly, they are integral to the healthy functioning of the meibomian glands, located along the edges of your eyelids. These glands are responsible for producing meibum, an oily substance composed of fatty acids and wax esters. Meibum forms the outermost lipid layer of your tears, preventing rapid evaporation and maintaining eye moisture. Experts suggest that adequate levels of fatty acids ensure the meibum’s optimal consistency, making meibomian gland dysfunction (MGD) – a leading cause of evaporative dry eye – less likely.

Numerous studies highlight the effectiveness of omega-3 fatty acids in soothing dry eyes. For instance, a 2015 study observed that omega-3 supplementation reduced tear evaporation rates in individuals suffering from computer vision syndrome. Furthermore, research from 2016 demonstrated significant symptomatic improvement in patients with rosacea and dry eyes after six months of omega-3-based supplementation. To boost your omega-3 intake, consider increasing consumption of oily fish such as salmon, mackerel, and sardines. Fish oils, like cod liver oil, offer the added benefit of being rich in vitamins A and D, which also help reduce eye inflammation. If dietary intake is insufficient, omega-3 dietary supplements are an excellent way to ensure you meet your needs. Look for supplements that provide both EPA and DHA.

2. Vitamin A

Vitamin A, also known as retinol, is a powerhouse nutrient with multiple vital functions throughout the body, but it is particularly indispensable for robust eye health. It plays a critical role in the production of tears, ensuring proper lubrication of the eyes. Beyond tear production, Vitamin A is crucial for maintaining the health and integrity of the cornea – the transparent outer layer of the eye that acts as a protective barrier against harmful bacteria and environmental irritants.

A deficiency in Vitamin A, which unfortunately is prevalent in some parts of the world, can lead to a cascade of ocular issues, including severe dry eyes, night blindness, and even permanent blindness. Scientific studies have shown that Vitamin A supplementation can improve tear film quality and stability, effectively alleviating dry eye symptoms. Thankfully, nature provides an abundance of Vitamin A-rich foods that can help prevent dry eye development. These include:

• Carrots, Sweet Potatoes, Pumpkins
• Spinach, Kale, Broccoli
• Red Peppers, Apricots, Mango
• Beef Liver, Eggs, Dairy Products
• Black-Eyed Peas, Tomatoes

If your diet doesn’t provide adequate Vitamin A, your healthcare provider might recommend supplementation. It is crucial to adhere strictly to their recommended dosage, as excessive Vitamin A intake can lead to adverse effects such as nausea, skin irritation, joint pain, and even liver damage due to its fat-soluble nature.

3. Vitamin D

Vitamin D, often called the “sunshine vitamin,” is a fat-soluble vitamin essential for calcium and phosphorus absorption, crucial for bone health. Beyond its well-known roles, Vitamin D is increasingly recognized for its profound importance in eye health. It is believed to reduce inflammation and play a key role in improving the composition and stability of the tear film. Insufficient Vitamin D levels can contribute to inadequate ocular lubrication, exacerbating dry eye symptoms.

Our bodies naturally produce Vitamin D when our skin is exposed to sunlight. However, factors like geographic location, seasonal changes, use of sunscreen, and skin pigmentation can limit natural production. Dietary sources of Vitamin D are scarce, mainly found in fatty fish, fortified foods (like milk and cereals), and some mushrooms. Consequently, Vitamin D deficiency is widespread, making supplementation a common and often necessary recommendation.

The evidence supporting Vitamin D supplementation for dry eyes is compelling. A 2018 study demonstrated that oral Vitamin D supplements improved tear quality in participants. Further research from 2019 indicated that Vitamin D supplementation enhanced the efficacy of lubricating eye drops. As with Vitamin A, discussing appropriate dosages with your healthcare provider is vital, as excessive intake can be harmful. However, correcting a Vitamin D deficiency can be one of the most impactful steps you take for your overall health, including the health and comfort of your eyes.

4. Zinc

Zinc is an indispensable trace mineral involved in countless enzymatic reactions throughout the body, playing a pivotal role in immune function, wound healing, and cellular growth. For eye health, zinc is particularly crucial as it facilitates the transport of Vitamin A from the liver to the retina, a process essential for converting light into neural signals. It also supports the health of cell membranes and protein structures within the eye. If zinc levels are low, the amount of Vitamin A reaching the retina can be compromised, which impairs the retina’s ability to produce melanin – a protective pigment. This can leave your eyes more vulnerable to oxidative damage and infections, potentially contributing to dry eye symptoms.

Since the human body does not produce zinc, it must be obtained through dietary sources. Excellent food sources of zinc include:

• Oysters and other seafood (crab, lobster)
• Red meat (beef, pork) and poultry
• Legumes (lentils, chickpeas, beans)
• Nuts and seeds (pumpkin seeds, cashews)
• Dairy products (milk, yogurt, cheese)
• Whole grains, Fortified cereals
• Eggs

For individuals who struggle to consume enough zinc-rich foods, supplementation may be recommended by a healthcare professional. Zinc is often included in comprehensive eye health formulas alongside other antioxidants like Vitamin C and E.

5. N-acetyl Cysteine (NAC)

While N-acetyl Cysteine (NAC) might not be as widely recognized as other vitamins, this FDA-approved supplement has a long history of use in medicine due to its powerful antioxidant properties. NAC is derived from the amino acid L-cysteine, which serves as a precursor to glutathione, one of the body’s most potent endogenous antioxidants. This role makes NAC incredibly important for protecting cells from oxidative stress throughout the body, including the delicate structures of the eye.

For eye health, optimal NAC levels are particularly essential. NAC has been shown to support the function of the meibomian glands, helping to maintain the crucial oil layer of tears and preventing them from evaporating too quickly. Its demonstrated antioxidant and anti-inflammatory effects make it valuable for treating a spectrum of eye conditions, including dry eyes. Specifically, topical NAC formulations, such as Lacrimera eyedrops, have shown promise in being safe and effective for treating moderate-to-severe dry eye disease.

While often taken as a supplement, you can also support your body’s NAC levels through diet. Foods rich in protein, which provide the building blocks for L-cysteine, include:

• Poultry (chicken, turkey)
• Fish and other lean meats
• Eggs
• Dairy products (cheese, yogurt)
• Legumes

6. Lutein and Zeaxanthin

Lutein and zeaxanthin are powerful carotenoids – natural pigments responsible for the vibrant red, orange, and yellow hues in many plants. These compounds are renowned for their antioxidant capabilities and are particularly beneficial for eye health, as they are found in high concentrations in the macula, the central part of the retina responsible for sharp, detailed vision. They form the macular pigment, which acts as a natural filter, absorbing harmful blue light and protecting the delicate photoreceptor cells from light-induced damage.

Beyond blue light filtration, lutein and zeaxanthin also provide strong antioxidant protection, neutralizing free radicals that can cause oxidative stress and contribute to age-related eye diseases like macular degeneration and cataracts. Furthermore, they are thought to help reduce the inflammation associated with dry eyes, promoting a healthier ocular surface. To increase your intake of these valuable nutrients, focus on consuming plenty of green, leafy vegetables like:

• Kale, Spinach, Collard Greens
• Broccoli, Brussels Sprouts
• Corn, Peas, Zucchini
• Egg Yolks (contain highly bioavailable forms)
• Orange and yellow fruits (oranges, mangoes, peaches)

If dietary intake is insufficient, your healthcare provider may suggest a supplement, especially if you have a family history of macular degeneration or spend significant time in front of digital screens.

7. Gamma-Linolenic Acid (GLA)

While omega-3 fatty acids are widely recognized for dry eye relief, another healthy fatty acid, Gamma-Linolenic Acid (GLA), also deserves attention. GLA is an omega-6 fatty acid found in certain plant seed oils, most notably evening primrose oil, borage oil, and black currant seed oil. Unlike some other omega-6s, GLA possesses strong anti-inflammatory properties, making it beneficial for managing inflammatory conditions like dry eye syndrome.

Consuming high levels of GLA through diet alone can be challenging, making supplementation the most common and effective way to increase its levels. This is a topic worth discussing with your healthcare provider, as there is evidence suggesting GLA has a positive effect on tear production and can improve the lipid layer of the tear film, reducing evaporation. Experts have also noted that supplements combining GLA with omega-3 fatty acids can be particularly helpful for individuals with chronic dry eye. One study involving 38 postmenopausal women with tear dysfunction demonstrated that a six-month regimen of GLA and omega-3 fatty acid supplementation led to a marked improvement in eye irritation and improved corneal smoothness, highlighting its potential in comprehensive dry eye management.

8. Hyaluronic Acid

Hyaluronic acid (HA) is a naturally occurring polysaccharide found throughout the human body, particularly in connective tissues, skin, and eyes. While abundantly produced in youth, its production naturally declines with age. In the eye, HA is a key component of the vitreous humor, the transparent gel that gives the eyeball its shape and structure. More importantly for dry eyes, HA is a powerful humectant, meaning it has an extraordinary capacity to hold water – up to 1,000 times its weight. This property makes it invaluable for hydration and lubrication.

For dry eyes, hyaluronic acid plays a multifaceted role. It helps prevent inflammation, a significant contributor to dry eye discomfort, and crucially, it enhances the stability and viscosity of the tear film. When HA levels are low, tears can become thin and unstable, failing to adequately coat the eye’s surface, leading to irritation and rapid evaporation. Supplementation with HA, whether through oral capsules or as a key ingredient in artificial tears, can lead to tears becoming thicker and more viscous, effectively coating the ocular surface and providing prolonged relief from dryness and irritation. Its lubricating and viscoelastic properties mimic natural tears, making it a popular and effective ingredient in many dry eye formulations.

9. Vitamin E

Vitamin E is a potent fat-soluble antioxidant recognized for its ability to protect cell membranes from oxidative damage caused by free radicals. This protective action is particularly important for eye health, as the eyes are constantly exposed to light and oxygen, making them susceptible to oxidative stress. While direct evidence specifically linking Vitamin E to the alleviation of dry eye symptoms is still emerging, its overall importance in preventing cellular damage and boosting general immunity makes it a valuable nutrient to consider for comprehensive eye care.

Vitamin E works synergistically with other antioxidants to provide robust protection to the delicate tissues of the eyes. Incorporating Vitamin E-rich foods into your diet is an excellent way to support your eye health. These include:

• Nuts and seeds (almonds, hazelnuts, sunflower seeds)
• Vegetable oils (sunflower oil, wheat germ oil)
• Green leafy vegetables (spinach, kale)
• Avocado
• Sweet potato, Bell peppers
• Mango, Mackerel
• Peanut butter

Supplementation may be considered if dietary intake is consistently low, but always in consultation with a healthcare professional to determine appropriate dosages, as excessive intake of fat-soluble vitamins can accumulate in the body.

10. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant produced by the body and stored in the mitochondria of cells, especially those in high-energy demand organs like the heart, liver, and lungs. This fat-soluble compound is crucial for cellular energy production and provides robust protection against free radicals – unstable molecules that can cause significant damage to cells and tissues. As we age, the natural production of CoQ10 tends to decline, making supplementation more relevant for some individuals.

For eye health, CoQ10’s antioxidant and energy-boosting properties are highly beneficial. There is growing evidence to suggest it helps maintain the health of ocular tissues. Experts have observed that using CoQ10, particularly in topical eye drop formulations, before and after eye surgery can facilitate quicker recovery and reduce the incidence and severity of dry eye symptoms. Its ability to protect mitochondria, the energy powerhouses of cells, is critical for the highly metabolically active cells of the eye. While a few foods like fatty fish, organ meats, nuts, and soybeans contain small amounts of CoQ10, supplementation is often necessary to achieve therapeutic levels, especially for specific eye conditions or as part of an anti-aging regimen for ocular health.

Herbal Remedies for Dry Eyes

Beyond isolated nutrients, several traditional herbs offer soothing properties that may help manage dry eye symptoms. While many of these are supported by anecdotal evidence and traditional use, always approach them with caution and discuss with a healthcare provider, especially for direct eye application.

11. Chamomile

Chamomile has long been revered for its calming and anti-inflammatory properties. While scientific studies directly proving its efficacy in soothing dry eyes are limited, anecdotal evidence strongly suggests it can provide relief. The best way to leverage its anti-inflammatory benefits for the eyes is through external application. Prepare a strong chamomile tea by steeping one tea bag in a cup of freshly boiled water. Allow it to cool completely, then refrigerate until chilled. Soak clean cotton pads in the chilled tea and place them gently over your closed eyelids for at least 15 minutes. Some individuals find light, gentle pressure during this time further enhances the soothing effect. It’s crucial to ensure the tea is completely free of any particles and is not applied directly into the eye.

12. Fennel

Fennel seeds are rich in anti-inflammatory compounds and have a long history of use in traditional medicine for various ailments, including digestive issues and respiratory conditions. Notably, they have been historically used to treat itchy and blurry eyes. Similar to chamomile, fennel can be prepared as a tea for external application to the closed eyelids. Steep fennel seeds in hot water, let it cool and strain thoroughly to remove all particles, then use clean cotton pads soaked in the solution. The soothing and anti-inflammatory properties may help reduce irritation and discomfort around the eyes. Always ensure the solution is completely sterile and cool before use.

13. Ginkgo Biloba

Ginkgo biloba, derived from one of the oldest living tree species, is a staple in Chinese medicine and increasingly popular globally. Extracts from its leaves are highly valued for their rich antioxidant content. Ginkgo is believed to enhance blood flow and protect cell membranes from damage caused by free radicals, making it beneficial for microcirculation, including that of the eyes. A recent study indicated that when combined with hyaluronic acid, Ginkgo biloba was effective in relieving dry eye symptoms in patients recovering from cataract surgery, suggesting a synergistic effect in promoting ocular surface health and reducing inflammation.

14. Mucilage-Containing Herbs

Mucilage is a thick, gluey substance produced by almost all plants. Its properties are derived from polysaccharides that swell significantly in water, forming a slippery, gel-like consistency. This natural gel can be incredibly soothing to irritated tissues, offering relief from the discomfort associated with dry eyes by forming a protective, hydrating layer. Several plants are particularly rich in mucilage, including psyllium, aloe vera, fenugreek, licorice root, and okra.

Psyllium

Scientifically known as *Plantago ovata*, psyllium husks are a well-known source of soluble fiber and mucilage. Its mucilaginous properties have been harnessed to create safe, natural eye drops that have been proven to help individuals with dry eyes by stabilizing the tear film and providing lubrication. These preparations are typically manufactured under sterile conditions for direct ophthalmic use.

Aloe Vera

Aloe vera is celebrated for its soothing and healing properties. Studies have shown that filtered aloe vera extract can help reduce eye inflammation and dryness. However, extreme caution is advised: never apply raw aloe vera gel or any non-ophthalmic preparation directly into your eyes, as it can cause severe irritation or infection. If using, apply only a diluted, purified, or specially formulated solution to the eyelids to reduce external irritation, ensuring it does not come into contact with the eye itself. More research is needed to guarantee the safety of direct application methods.

Fenugreek

Promising research has explored fenugreek’s role in treating dry eye disease. One article, for example, highlighted how daily oral treatment with fenugreek safely and significantly reduced the symptoms of severe evaporative Dysfunctional Tear Syndrome (DTS) in postmenopausal women, suggesting its internal consumption can influence tear film stability.

Licorice Root

Licorice root contains glycyrrhizin, a compound with anti-inflammatory and demulcent (soothing) properties. Scientists have discovered that eyedrops containing glycyrrhizin derived from licorice root helped patients with moderate dry eye disease by reducing inflammation and improving tear film stability when administered topically under medical supervision.

Okra

Anyone who has cooked okra is familiar with its distinctive mucilaginous texture. This natural mucilage is not just for cooking; experts have found that the mucilage in okra possesses anti-inflammatory properties that can play an important part in preventing dry eye symptoms. Research points to its potential as a natural, soothing agent for the ocular surface, potentially reducing irritation and improving tear film quality.

FAQs About Dry Eye Supplements

Summary

The persistent irritation and discomfort of dry eye syndrome can significantly diminish quality of life. However, the good news is that a wealth of nutrients, available through both a balanced diet and targeted supplementation, have been scientifically demonstrated to soothe dry eyes and effectively manage symptoms. By understanding the specific roles of Omega-3s, Vitamin A, Vitamin D, Zinc, NAC, Lutein, Zeaxanthin, GLA, Hyaluronic Acid, Vitamin E, CoQ10, and even certain herbal remedies, you can take proactive steps toward restoring comfort and promoting long-term ocular health. Remember to always consult with a healthcare professional to personalize your approach and ensure safety and efficacy.

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is a certified holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.