Can Diet Improve Dry Eyes? The Complete Guide

November 18, 2025 •

3 min read

According to the National Eye Institute, millions of people experience dry eye disease, a condition of inadequate tear production or poor tear quality. The good news is that emerging research and expert consensus suggest that what you eat can significantly influence your eye health and may even improve dry eyes.

Quick Summary

A comprehensive guide explores how nutritional intake, including key vitamins, minerals, and fatty acids, can positively affect tear production and reduce inflammation associated with dry eye syndrome. It covers which foods to prioritize and which to limit for optimal ocular health and relief.

Key Points

Inflammation is Key: An anti-inflammatory diet rich in omega-3s and antioxidants can help reduce inflammation linked to dry eye.
Omega-3s for Tear Quality: Found in fatty fish and seeds, omega-3 fatty acids help stabilize the tear film's oil layer, preventing evaporation.
Vitamin A is Crucial: Essential for tear production and cornea health, Vitamin A-rich foods like sweet potatoes and carrots are beneficial.
Hydration is Fundamental: Staying well-hydrated is critical for tear production, as tears are primarily water.
Avoid Inflammatory Foods: Processed foods, excessive sugar, and alcohol can increase inflammation and worsen dry eye symptoms.

Understanding the Connection: Diet, Tears, and Inflammation

Dry eye disease (DED) occurs when the eyes don’t produce enough lubricating tears, or when the quality of those tears is poor, causing irritation, grittiness, and burning. The tear film has three layers: an oil layer, a watery layer, and a mucus layer. Proper functioning of these layers depends on the body’s nutritional building blocks. Inflammation is a key factor, potentially worsened by poor diet, disrupting the glands that produce the tear film's oil layer. An anti-inflammatory diet, such as the Mediterranean diet, can support healthier tear production.

Essential Nutrients and Where to Find Them

Several nutrients are beneficial for dry eyes.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and stabilize the tear film's oil layer, preventing quick evaporation. While supplement research is inconsistent, getting omega-3s from food is often recommended.

Sources: Fatty fish (salmon, sardines), flaxseeds, chia seeds, walnuts.

Vitamin A

Vitamin A is vital for the cornea and conjunctiva's health, supporting tear production and goblet cell function. Deficiency can cause severe dry eye but is uncommon in developed countries.

Sources: Sweet potatoes, carrots, spinach, kale, beef liver.

Vitamin C and E

These antioxidants protect eyes from damage and inflammation. Vitamin C aids collagen production, important for eye structure.

Sources: Vitamin C: citrus fruits, bell peppers, broccoli. Vitamin E: nuts, seeds, leafy greens.

Zinc

Zinc helps the body absorb vitamin A and produces melanin. Deficiency can worsen dry eye.

Sources: Oysters, beef, pumpkin seeds, lentils.

Lutein and Zeaxanthin

These antioxidants in the retina filter blue light.

Sources: Dark leafy greens, broccoli, eggs.

The Power of Hydration

Sufficient water intake is crucial. Tears are mostly water, so dehydration can reduce production and quality. Aim for 8-10 glasses daily, and include water-rich foods.

Dietary Choices That Can Worsen Dry Eyes

Reducing inflammatory foods is as important as adding beneficial ones.

Processed and Fried Foods: High in pro-inflammatory omega-6 and trans fats.
Excessive Sugar: Promotes inflammation and may lead to nutrient deficiencies.
Excessive Salt: Can cause dehydration.
Alcohol and Caffeine: Diuretics that contribute to dehydration. Balance intake with water.

Comparison Table: Dry Eye-Friendly vs. Aggravating Foods


Nutrient Category	Dry Eye-Friendly Foods	Potentially Aggravating Foods
Fatty Acids	Salmon, walnuts, flaxseeds	Fried foods, refined vegetable oils
Vitamins	Sweet potatoes, carrots, spinach	High-sugar foods lacking nutrients
Antioxidants	Berries, kale, bell peppers	Processed foods, sugary drinks
Hydration	Water, cucumbers, melons	Alcohol, excessive caffeine, salty foods
Minerals	Oysters, beef, pumpkin seeds	Processed meats and snack foods

Lifestyle and Supplement Considerations

Lifestyle factors like screen breaks and humidifiers help. Omega-3 supplement studies are mixed, with a large 2018 study showing no significant benefit over placebo for DED. A food-first approach is often advised, though supplements may help some under medical guidance.

The American Academy of Ophthalmology offers resources on lifestyle and treatment options. American Academy of Ophthalmology

Conclusion: A Holistic Approach to Dry Eye Management

A nutrient-rich, anti-inflammatory diet is a powerful complementary strategy for managing dry eye symptoms. Focusing on omega-3s, vitamin A, antioxidants, and hydration while limiting processed and sugary foods supports eye lubrication and reduces inflammation. Consult a healthcare professional to create a comprehensive plan including diet, lifestyle, and potential supplementation.

Frequently Asked Questions

The most beneficial nutrients for dry eyes are omega-3 fatty acids, vitamin A, vitamin C, vitamin E, zinc, and the antioxidants lutein and zeaxanthin, as they support tear production and reduce inflammation.

While proper hydration is vital for tear production and can alleviate symptoms, it is not a cure for dry eyes. Dehydration is a contributing factor, but addressing the root cause often requires a more comprehensive approach involving diet and other treatments.

Research on omega-3 supplements for dry eyes is inconsistent. A large study found no significant benefit of fish oil supplements over placebo. A food-first approach is often recommended, but some people with specific deficiencies might benefit from supplements under medical supervision.

An anti-inflammatory diet, such as the Mediterranean diet, is often recommended. This involves increasing fruits, vegetables, nuts, seeds, and fish, while decreasing processed foods, refined carbohydrates, and sugary items.

As a diuretic, excessive caffeine can contribute to dehydration and may worsen dry eye symptoms in some individuals. Moderation is key, and balancing coffee intake with plenty of water is recommended.

Dark leafy greens like spinach and kale are excellent sources of lutein and zeaxanthin, powerful antioxidants that protect the eye from damage. They also contain vitamins A and C, which support tear production and eye tissue health.

A holistic approach that includes both is most effective. Reducing inflammatory and dehydrating foods (e.g., processed foods, excessive sugar, alcohol) while increasing nutrient-dense foods (e.g., fish, vegetables, nuts) provides a comprehensive strategy for managing dry eye symptoms.