Omega-3 fatty acid and our eyes

Diet is a major lifestyle factor that can influence eye health. Today lets talk about omega-3 fatty acid and their role in eye health.

What is Omega-3 fatty acid?

Omega-3 and 6 fatty acids are polyunsaturated ‘essential fatty acids’, why essential because they cannot be produced by the human body. As a result they have to be obtained from the diet.

There are 3 varieties of omega-3 fatty acid; short-chain, alpha-linoleic acid (ALA), is found mostly in plant-based diet (flaxseed, chia seeds), long-chain omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are predominantly obtained from marine-based foods (e.g., oily fish). The optimal ratio of dietary omega-6 to omega-3 is considered to be approximately 4 to 1.

Role of Omega-3 Fatty Acids in Eyes

Healthy Eye

1. Retinal Function

Omega-3 fatty acids play a pivotal role in maintaining the integrity and function of the retina, the light-sensitive layer at the back of the eye.

DHA, in particular, is abundantly present in the retina and contributes to the structure of cell membranes, aiding in the transmission of visual signals.

Omega-3 fatty acids are critical during the early stages of life for visual development. Pregnant and breastfeeding women are encouraged to consume sufficient omega-3s to support the development of the infant's visual system. DHA, in particular, accumulates in the fetal brain and retina, for optimal visual acuity.

2. Dry Eye Syndrome:

Dry eye syndrome is a common condition characterised by insufficient lubrication on the eye's surface. Omega-3 fatty acids exhibit anti-inflammatory properties, helping to alleviate symptoms. Studies suggest that regular consumption of omega-3-rich foods or supplements can improve tear production and reduce the discomfort.

3. Macular Degeneration:

Age-related macular degeneration (AMD) is a leading cause of vision loss in older adults. Omega-3 fatty acids have been linked to a reduced risk of AMD due to their anti-inflammatory and antioxidant properties. EPA and DHA, in particular, contribute to maintaining a healthy macula, the central part of the retina responsible for sharp vision.

It is essential to note that the onset of the disease may be delayed or even prevented in some cases, however, once the disease has set in, omega-3 FA have no bearing on the conversion of dry AMD to wet AMD.

4. Glaucoma:

Glaucoma is a group of eye conditions that damage the optic nerve, often associated with increased intraocular pressure. Omega-3 fatty acids may play a role in modulating intraocular pressure and promoting blood flow to the optic nerve, potentially reducing the risk of glaucoma.

The central nervous system, including the brain and the eyes, benefits from omega-3 fatty acids' neuroprotective effects. DHA, in particular, is a key component of neuronal membranes, and its presence is essential for the development and maintenance of the nervous system. This neuroprotective role extends to the optic nerve, potentially guarding against degenerative conditions like optic neuropathy.

5. Cataracts:

Cataracts involve the clouding of the eye's lens, leading to vision impairment. While the exact relationship is still being researched, omega-3 fatty acids' anti-inflammatory effects may contribute to preventing or delaying the onset of cataracts.

How to incorporate Omega-3 Fatty Acids into Your Diet?

Healthy Diet

1. Fatty Fish:

Include fatty fish such as salmon, mackerel, tuna, and sardines in your diet at least twice a week to ensure an adequate intake of EPA and DHA.

2. Plant-Based Sources:

For those following a vegetarian or vegan diet, incorporate ALA-rich foods like flaxseeds, chia seeds, and walnuts. However, it's important to note that the conversion of ALA to EPA and DHA in the body is limited.

3. Supplements:

Omega-3 supplements, including fish oil capsules and algae-based supplements, are available for those who may struggle to meet their omega-3 requirements through dietary sources alone. Consult with a healthcare professional before starting any supplementation.

The absorption of EPA and DHA from nutritional supplementation is influenced by the formulation, chemical preparation, and a person’s background dietary fats. Phospholipid and triglyceride forms are considered to have superior bioavailability compared to ethyl ester forms.

Nonetheless, nutritional supplements do not contain the full spectrum of nutrients present in whole foods. Consuming a supplement, rather than whole foods, may limit key interactions between the fatty acids and other nutrient components that could contribute towards the retino-protective effect.

Are there any side effects of Omega-3 fatty acid intake?

High-dose omega-3 fatty acids, >2000 mg per day, tend to be safe and well tolerated but are not without potential adverse effects. The most common side effects are gastrointestinal (e.g., nausea, bloating), dermatological (e.g., skin itchiness), and hematological (e.g., anticoagulatory effects).

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice. Always consult your doctor.

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