How to Banish Dry Eyes
Do you struggle with tired, itchy, gritty eyes? Dry eye syndrome can seriously affect your quality of life, your productivity at work, and even your sleep. And it's a problem many people struggle with. NICE reports that almost 15% of people self report with dry eye syndrome with it getting worse with age.
Plus if you're someone who spends hours in front of screens, under artificial lighting, or in air-conditioned offices, the chances are you could be making your dry eyes worse.
While eye drops might offer some short-term relief, the longer term solution lies in your daily habits which is where your nutrition and lifestyle choices can really make a difference. In this blog we explore how to support your eyes from the inside out and find lasting relief from dry eyes.
Table of Contents
What Causes Dry Eyes?
Dry eye syndrome occurs when your eyes don’t produce enough tears, when the quality of your tears is poor or when tears are not evenly distributed across the eye. This leads to inflammation, discomfort, and even blurred vision.
Common causes include:
- Prolonged screen time which reduces blinking
- Ageing and hormonal changes especially during menopause
- Nutritional deficiencies especially Omega 3s
- Chronic dehydration
- Air conditioning, heating, or dry environments
- Certain medications like antihistamines or antidepressants
- Chronic stress which can impact tear production
- Poor eyelid hygiene
The good news is many of these are modifiable. Let’s start with what’s on your plate...
Nutrition for Eye Health and Hydration
Like every part of your body, your eyes rely on a steady supply of nutrients to function optimally. Here are some of the most important nutrients for preventing and easing dry eyes:
1. Omega 3 Fatty Acids
Not getting enough Omega 3 fatty acids can interfere with the function of the meibomian glands - the glands that produce the oily layer of your tears. This oil is essential for keeping the tear film stable and preventing it from evaporating too quickly, which is key for maintaining eye comfort and clear vision.
Top food sources of Omega 3 Fats:
Oily fish: salmon, mackerel, sardines, anchovies, herring
Flaxseeds and chia seeds
Walnuts
Top tip: Aim for 2 servings of oily fish per week
2. Vitamin A
Vitamin A is essential for maintaining the health of the surface of your eyes and producing quality tears. A deficiency can therefore lead to serious eye problems, including dry eye.
Top food sources of Vitamin A include:
Liver (including pâté)
Sweet potatoes, carrots, pumpkin, and butternut squash
Dark leafy greens like kale and spinach
Eggs
Dairy
3. Vitamin C and E
These antioxidants protect your eyes from oxidative stress and support tear gland function.
Top sources of Vitamin C include: berries, citrus fruits, kiwi, peppers, and broccoli
Top sources of Vitamin E include: almonds, sunflower seeds, avocado, and olive oil
4. Zinc
Zinc plays a vital role in transporting vitamin A from the liver to the retina to produce melanin- a protective pigment in the eye. It also helps to support the oil essential for keeping tears stable.
Top sources of Zinc include: Pumpkin seeds, chickpeas, lentils, red meat, and shellfish
5. Hydration
It may sound obvious, but if you’re even slightly dehydrated, your body will prioritise water for vital organs which can leave your eyes dry and irritated.
To optimise your hydration levels, aim for:
1.5- 2 litres of water per day plus more if you're active and sweating or in an air-conditioned environment
Herbal teas like chamomile or mint are also hydrating options without the caffeine
Limit caffeine and alcohol, both of which can dehydrate the body and therefore worsen dry eyes
Top tip: Start your day with a large glass of water and sip consistently throughout the day. Treat yourself to a new water bottle and keep it with you at all times. Don’t wait until you feel thirsty.
Lifestyle Tips to Prevent Dry Eyes
1. The 20-20-20 Rule
The 20-20-20 rule, backed by the RNIB , suggests that for every 20 minutes spent looking at a screen, look at something 20 feet away for at least 20 seconds. This helps reduce eye strain and reminds you to blink, something we do significantly less when concentrating on screens.
2. Blink More!
It sounds simple, but many of us don’t blink enough, especially when working on screens. Blinking spreads tears evenly over the eye surface and helps prevent evaporation and dry eyes.
If you struggle with dry eyes, trying stopping every hour, pause and do 10 slow blinks to help lubricate your eyes again.
3. Use a Humidifier
Dry indoor air, especially in offices or during winter, can strip moisture from your eyes. A small desk humidifier can help maintain good moisture levels and reduce evaporation.
4. Get Outside and Get Moving
Being physically active promotes circulation and reduces inflammation, both of which can benefit eye health. Plus, spending time outdoors gives your eyes a break from artificial light and screens.
5. Reduce Environmental Triggers
Environmental triggers can play a significant role in dry eyes developing so follow these tips to reduce their impact:
Avoid direct airflow from fans or air conditioners
Wear sunglasses when outside to protect from wind and UV rays
Use glasses instead of contact lenses when possible to reduce irritation
Avoid cigarette smoke which can exacerbate dry eyes by disrupting the tear film, reducing tear production, and causing inflammation
6. Prioritise Quality Sleep
Your eyes rely on sleep to repair and restore. Poor quality or insufficient sleep can lead to decreased tear production and increased inflammation. We have lots of tips on supporting sleep in the Extracted Wellness Hub but here are 3 key starting points:
Keep a regular bedtime routine- the body’s circadian rhythm is supported when we go to bed and get up at roughly the same time every day (even at weekends)
Avoid screens for an hour before bed. This can not only dry out your eyes but can disrupt melatonin production and keep your bain overly stimulated before bed when we want to be winding down for sleep.
Use a sleep mask if your room isn’t completely dark to promote melatonin production
7. Eyelid Hygiene
Dry eyes can have many causes but a common one is a condition called blepharitis. This happens when the oil glands along the edges of your eyelids get blocked with dirt, debris, or leftover makeup. These glands normally release oil into your tears, which helps keep your eyes moist by stopping your tears from drying up too quickly.
When this oil can’t flow properly, your tears evaporate too fast and that’s when dry, itchy, or irritated eyes can set in.
A simple way to help is by gently cleaning your eyelids every day, especially if you wear makeup. This can ease dry eye symptoms and stop them from getting worse over time.
8. Manage Stress Levels
You might not initially see the connection between high stress levels and dry eyes but research suggests that those experiencing depression, anxiety or high stress experience higher incidence of dry eye syndrome. To help manage your stress levels, here are some of our tops tips to incorporate daily:
Spend time in nature
Move your body every day
Practice mindfulness
Spend time with friends and family
Avoid long periods on social media
Eye Health Supplements
If you find that you are covering all of these bases but dry eyes are still an issue you might consider a specialist eye health supplement.
Extracted’s Optee contains MaquiBright® which is a highly concentrated extract of maqui berry. Maqui Berry is naturally rich in delphinidins and anthocyanins - powerful antioxidants known for their ability to combat oxidative stress and reduce inflammation. Research shows that it can help calm inflammation and support the healthy, natural production of tears.
Dry eyes might seem like a minor inconvenience, but they’re often a sign that something’s out of balance- whether it’s your screen habits, nutrient intake, hydration levels, or stress. So take note of this message from your body and support your eye health with nourishing foods, proper hydration, and a few mindful lifestyle tweaks.
Always check with a healthcare professional before adding supplements, especially if you take medication.
Must Have Supplements For Dry Eye
The Author: Rachel Davies
This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.
Frequently Asked Questions
Does Optee help with screen fatigue?
Yes! Optee includes Astaxanthin and Marigold Flower Extract, both of which help reduce eye fatigue and protect against blue light and oxidative stress - perfect if you're often on screens.
Can I take Optee with artificial tears or eye drops?
Yes! Optee is a natural, internal support that works alongside your usual routine. While artificial tears offer temporary relief, Optee targets the root causes of dry eye to provide long-term benefits.
How long does Optee take to work?
Most people begin to notice improvement in tear production and eye comfort within just four weeks, thanks to MaquiBright® , our clinically-proven ingredient at the heart of Optee.
How do I take Optee?
Take one capsule daily, with or without food. For times of increased eye strain or dryness, it’s safe to take as needed. Do not exceed the recommended daily intake.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
