Omega 3 and Your Eye Health
Nicole Omega-3 fatty acids are essential nutrients that our bodies cannot produce on their own. They must be obtained through our diet. These polyunsaturated fats play a crucial role in various bodily functions, including eye health.
The Connection Between Omega-3s and Eye Health
Studies have shown that omega-3 fatty acids, particularly docosahexaenoic acid (DHA), can significantly benefit eye health. Here's how:
- Reduced Risk of Dry Eye Syndrome: Omega-3s can help maintain the tear film's quality, reducing the risk of dry eye syndrome, a common condition characterised by dry, irritated eyes. A meta-analysis by Liu and Ji (2014) found that omega-3 supplementation was effective in improving symptoms of dry eye syndrome.
- Protection Against Age-Related Macular Degeneration (AMD): AMD is a leading cause of vision loss in people over 50. The Age-Related Eye Disease Study 2 (AREDS2) found that a combination of lutein, zeaxanthin, and omega-3 fatty acids could help slow the progression of AMD, especially in individuals with a high risk of developing advanced AMD.
- Reduced Risk of Neovascular AMD: Merle et al. (2014) found that higher levels of circulating omega-3 fatty acids were associated with a lower risk of neovascular AMD, a type of AMD that can lead to severe vision loss.
- Potential Benefits for Cataracts: While more research is needed, some studies suggest that omega-3 fatty acids may play a role in preventing or delaying the onset of cataracts. Weikel et al. (2014) reviewed the evidence and concluded that omega-3 supplementation could potentially be beneficial for cataract prevention.
EFSA-Approved Health Claims
The European Food Safety Authority (EFSA) has approved several health claims linking omega-3 fatty acids to eye health. These claims include:
- DHA contributes to the maintenance of normal vision.
Where to Find Omega-3s
Omega-3s are primarily found in two main sources: oily fish and plant-based foods.
Oily Fish
- Salmon
- Mackerel
- Sardines
- Tuna
Plant-Based Foods
- Flaxseeds
- Chia Seeds
- Walnuts
However, the omega-3s in plant-based sources are primarily in the form of alpha-linolenic acid (ALA), which the body needs to convert into DHA. This conversion process is less efficient than getting DHA directly from fatty fish.
Supplementing with Omega-3s
Many people in Western societies do not consume enough omega-3 fatty acids through their diet alone. This is often due to a reliance on processed foods and a limited intake of fatty fish. As a result, supplementing with omega-3s can be a beneficial way to ensure adequate intake.
When choosing an omega-3 supplement, consider the following factors:
- Purity: Ensure the supplement is free from contaminants such as mercury and PCBs. At Simply Supplements, we ensure all our fish oils are tested by a third-party UKAS-accredited labs for your peace of mind, so you can rest assured all our oils are free from contaminents and never diluted with alternative oils.
- Concentration: Look for a supplement with a high concentration of DHA.
- Form: Omega-3s can be in triglyceride or ethyl ester form. Triglyceride form is generally considered more bioavailable.
- Source: Some supplements are derived from fish oil, while others are derived from algae. Algae-based supplements are a good option for vegetarians and vegans.
Conclusion
Omega-3 fatty acids are essential nutrients that play a vital role in maintaining eye health. By incorporating omega-3-rich foods into your diet or considering supplementation, you can support your vision and reduce the risk of eye-related problems.
