👁️ Dry Eyes and Grittiness: Lack of Omega-3, Vitamin A and B2
How nutrients affect the tear film and eye health
Dry eyes and grittiness are common complaints. A cause may be a disrupted tear film, partly linked to a deficiency of Omega-3, vitamin A and riboflavin (B2).
What is dry eye
Dry eye occurs when the tear film that moisturises and protects the cornea is disrupted. Causes include screens, dry air, age and nutrient deficiencies.
- Disrupted tear film.
- Screens and dry air.
- Age-related changes.
- Nutrient deficiencies.
Omega-3
Omega-3 (especially DHA) is part of the tear film and eye cell membranes. Some research links omega-3 deficiency to dry eye.
- DHA is in the tear film.
- Supports cell membranes.
- Deficiency linked to dryness.
- Supports eye health.
Vitamin A
Vitamin A is important for the health of the eye surface and tear glands. Vitamin A deficiency is one cause of dry eyes and poor night vision.
- Supports the eye surface.
- Important for tear glands.
- Deficiency — dry eyes.
- Affects night vision.
Riboflavin (B2)
Riboflavin (B2) participates in eye cell metabolism and protects against oxidative stress. Its deficiency can affect eye health and vision.
- Participates in eye cell metabolism.
- Protects against oxidative stress.
- Supports eye health.
- Deficiency affects vision.
Food: sources
| Nutrient | Food | Content | Comment |
|---|---|---|---|
| Omega-3 | Salmon, sardines, flax seeds | ~1–2 g/100 g | Fatty fish |
| Vitamin A | Liver, carrots, spinach | ~1000 mcg/100 g | Liver is top |
| B2 | Milk, eggs, liver | ~0.4 mg/100 g | Liver is richer |
How much to eat
- Omega-3: 2–3 servings of fatty fish a week.
- Vitamin A (norm 900 mcg): liver 1–2 times a month + carrots.
- B2 (norm 1.3 mg): milk + eggs + liver.
Norms
| Nutrient | Norm | Comment |
|---|---|---|
| Omega-3 | 250–500 mg/day | EPA+DHA |
| Vitamin A | 900 mcg | Adult men |
| B2 | 1.3 mg | Adults |
Practice
- Eat fatty fish 2–3 times a week.
- Include carrots and leafy greens.
- Dairy and eggs for B2.
- Take breaks from screens.
- For persistent dryness, see an ophthalmologist.
Why do I get dry eyes?
Due to a disrupted tear film, screens, dry air and nutrient deficiencies.
Do omega-3 help with dry eyes?
DHA is in the tear film; deficiency is linked to dryness.
How does vitamin A affect the eyes?
Supports the eye surface and tear glands; deficiency — dryness.
Why B2 for the eyes?
Participates in eye cell metabolism and oxidative stress protection.
How much omega-3 is needed?
250–500 mg EPA+DHA a day.
Where is vitamin A?
Liver, carrots, spinach, eggs.
Can dryness be due to deficiency?
Yes, omega-3, vitamin A and B2 deficiencies can affect dryness.
What else helps the eyes?
Lutein, zeaxanthin, screen breaks, hydration.
Is excess vitamin A dangerous?
Yes, excess retinol is toxic — do not exceed doses.
When to see an ophthalmologist?
With severe dryness, pain or vision loss.