Fish oil has many advantages, both for developing vision and maintaining healthy eyes at any age. The omega-3 fatty acids found in fish oil may support eye health and some research suggests they may be associated with a lower risk of certain eye conditions, including age-related macular degeneration.
This essential nutrient is found in seafood, but you can also take fish oil supplements to gain potential eye health benefits.
Why is fish oil important?
From reducing blood pressure to promoting vision and brain development, fish oil has potential benefits for people of all ages. Fish oil is relatively easy to consume, whether it is through a diet rich in seafood like salmon and tuna or by taking dietary supplements.
The main types of fatty acids found in fish and dietary supplements of fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — both of which have been found to support overall health and eye health.
The retina, specifically, contains high levels of DHA, further enhancing the benefits of fish oil for your eyes.
How could fish oil benefit vision?
Fish oil may benefit vision for both children and adults. Its properties may support the functions of the eye that produce tears and keep them moisturized. Some research suggests that higher dietary intake of omega-3 fatty acids may be associated with a lower risk of developing macular degeneration. These are just two potential benefits among many.
If you are not getting enough fish oil in your diet: Capsule, liquid and gummy supplements can help you achieve potential benefits for your eye health. Dietary supplements are also available for children, though you should speak with your child’s pediatrician before beginning use.
Five ways fish oil may benefit vision
1. May support vision development
Infants and children need a certain amount of omega-3 fatty acids to support their developing vision and health. Babies receive a large amount of this through breast milk, and most baby formulas are enriched with DHA as well.
Some research suggests that omega-3 supplementation may support eye health or visual acuity in infants, particularly when given after birth. Evidence for benefit from supplementation during pregnancy is less clear.
Because vision continues to develop throughout childhood, it is important for children to consume a healthy amount of omega-3 fatty acids from sources such as fish oil in their diets. In addition to eye health, fish oil may support brain development in children. Some research suggests it may help with symptoms in those who have attention deficit hyperactivity disorder (ADHD).
Talk with your pediatrician before starting your child on fish oil supplements in order to understand the appropriate dosage and each of the potential benefits your child may be able to experience.
2. May offer some support for eye comfort
Many people experience dry eyes, whether due to allergies, environmental factors, hormonal changes or even digital eye strain.
Research on whether omega-3 fatty acids help with dry eye is mixed. One large clinical trial found that fish oil supplements did not improve dry eye symptoms compared to a placebo. However, a more recent review found that omega-3 supplementation may reduce dry eye symptoms.
One large study found that women who reported eating more fish had a somewhat lower rate of dry eye, but this was based on self-reported information.
Some researchers suggest that omega-3s may help reduce eyelid inflammation and support the glands that keep tears stable. Talk with your eye doctor about whether omega-3s might be a useful part of your dry eye care.
SEE RELATED: Meibomian gland dysfunction (MGD): The cause of your dry eyes?
3. May help slow the progression of age-related macular degeneration
Some research suggests that eating a diet higher in omega-3s may be associated with a lower risk of AMD progressing. The potential benefit seen in research has been linked to dietary intake, not supplements specifically.
One particular study conducted by the AREDS Research Group involved 1,837 participants who showed early signs of AMD. Over a span of 12 years, the study found that those who consumed the most omega-3 fatty acids were about 30% less likely to develop advanced AMD than those with the lowest intake.
Fish oil supplements alone are not a substitute for treating AMD. If you have a family history of AMD or are otherwise at risk of developing the condition, speak with an optometrist or ophthalmologist about the right care for your eyes.
4. May help reduce the risk of glaucoma
Fish oil may help manage the risk of high eye pressure, which is a risk factor for glaucoma. In one small study, taking oral omega-3 supplements for three months was associated with some reduction in eye pressure in adults whose pressure was already in the normal range. The researchers described this as an early finding and called for more studies to confirm it.
It’s important to follow your doctor’s advice when caring for your eyes. Though the omega-3s found in fish oil may be associated with lower eye pressure in some research, your IOP should still be monitored to ensure no complications arise.
5. May support healthy adult vision
In addition to vision development and disease-preventive factors, consuming fish oil may support healthy overall vision. Even if you don’t experience particularly dry eyes, taking a fish oil supplement or eating a diet rich in oily fish could support eye health in adults.
Inflammation may be reduced in your eyelids and the surface of your eyes when you consume fish oil, which could support healthy vision and help reduce the likelihood of certain eye conditions developing.
Fish oil may promote more than just eye health, too. Other potential benefits include reducing blood pressure, increasing levels of “good” cholesterol and even reducing the risk of cardiovascular disease.
Fish oil supplements
Fish oil can be consumed by eating fish as a regular part of your diet or by taking oral supplements. Choosing a fish oil supplement may depend on your personal preference, health needs and dietary restrictions.
The American Heart Association recommends eating two servings of fatty fish per week in order to reap the full benefits for your health (and potentially your vision). Fatty fish is particularly high in omega-3 fatty acids and can provide the nutrients you need. Consider incorporating the following into your diet:
- Salmon
- Albacore tuna
- Sardines
- Mackerel
- Lake trout
- Herring
Some prefer to get their omega-3s through fish oil pills. Fish oil supplements are available in capsules, gummies and liquids at most pharmacies — just be sure to follow the recommended dosage on the bottle (or as recommended by your doctor).
Some kid-friendly options for fish oil capsules and gummies are also available, but you may want to discuss introducing these into your child’s diet with your pediatrician first.
In addition to dietary vision supplements like fish oil pills, regular comprehensive eye exams are vital to caring for your eye health. See an eye doctor on an annual basis to make sure your vision is healthy, clear and functioning well.
