Unlocking Eye Health: The Omega-3 Guide for Brighter Vision
Omega-3 Fatty Acid – How can it Help Treat Dry Eyes
Omega-3 fatty acids have long been known for their numerous health benefits, from reducing inflammation to treating dry eyes. According to a study by the Brigham and Women's Hospital, consuming omega-3 fatty acids can lower the risk of dry eyes by up to 17%.
Incorporating more omega-3-rich foods into your diet or supplements can help reduce your symptoms and improve your ocular health.
Let's explore what omega 3's exactly is, why re-esterified omega 3 is better, and how to read an omega 3 label so you can make an informed decision when choosing a supplement.
What is Omega-3 fatty acid?
Essential fatty acids are a type of healthy fat necessary for our body's proper functioning. Unlike other fats, they cannot be produced by the body and must be obtained through our diet. Two types of essential fatty acids are Omega-3 and Omega-6 fatty acids. Omega-3 fatty acids in certain fish and seeds are important for our health.
Omega 3's play a vital role in maintaining healthy eyes. Specifically, docosahexaenoic acid (DHA), a type of Omega-3 fatty acid, is a major component of the retina, the eye part responsible for sensing light and transmitting visual signals to the brain.
Commonly found omega-3's
Three primary Omega-3s are commonly consumed:
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Alpha-linolenic acid (ALA)
EPA and DHA are mainly found in certain fatty fish, and ALA in plant-based sources.
Why re-esterified Omega-3 is better
Re-esterification is a process that converts chemically modified ethyl ester fish oil into a more natural form of Omega 3 fatty acids. This process removes the artificially induced alcohol in the ethyl ester form and creates a more bioavailable triglyceride form of Omega-3s.
Re-esterified omega 3 is better tolerated with fewer gastrointestinal side effects and better absorbed by the body than Omega-3s in the ethyl ester form. Most commercially available Omega-3 supplements are in the ethyl ester form, which is less bioavailable and may be less effective than the re-esterified form. However, many Omega-3 fish oils have been converted back to the more natural triglyceride form.
In short, re-esterified Omega-3 supplements provide a more natural and bioavailable form of Omega-3s that is better absorbed by the body and may be more effective for supporting eye health.
What is the best dose of EPA/DHA for eye health?
Omega 3 supplements with a high EPA to DHA ratio of 3:1 is optimal for dry eye. According to the World Health Organization, it is recommended that adults consume between 2000 to 3000 milligrams of Omega-3 fatty acids each day.
Several studies have investigated the effects of specific doses of DHA and EPA on eye health, particularly concerning dry eyes. One such study found that a daily dose of 360 mg of EPA and 240 mg of DHA positively affected dry eyes and was well tolerated by participants.
Additionally, one study investigated a daily dose of 2,000 mg of EPA and 1,000 mg of DHA and found little additional benefit compared to lower doses.
However, it's important to note that the optimal dosage of Omega-3s may vary depending on an individual's health status, diet, and other factors. When it comes to Omega-3 supplements and eye care, consulting with an optometrist or healthcare provider can help determine an appropriate dose for each individual's needs.
How to read an omega-3 label?
Understanding supplements labels can be overwhelming, especially when it comes to Omega-3 fatty acids. With so many options on the marketplace, choosing the right supplement for your needs can be challenging. However, following a few simple steps, you can make an informed decision when reading an Omega-3 label.
Look for the specific types of Omega-3 fatty acids listed on the label, including EPA and DHA.
The label should list the amount of EPA and DHA per serving in milligrams (mg).
Be sure to check the source of the Omega-3 and choose a product that aligns with your dietary preferences and restrictions.
It's vital to consider the quality of the fish used to make Omega-3 supplements as well. Choosing small fish like mackerel, anchovies, and sardines is recommended, as these fish tend to have lower levels of toxins and higher levels of Omega-3s than larger fish like tuna. You can get more Omega-3s and fewer toxins by choosing supplements made from small fish.
Check for additional ingredients and consider whether they align with your health goals and needs.
By reading the label carefully, patients can make informed decisions when purchasing Omega-3 supplements to support their health.
Connect with us to receive the best advice from experts on how to treat your eyes by clicking here!