My 90-Day Omega-3 Supplement Experience: Does It Really Improve Dry Eye Symptoms?


Today, I’m excited to share with you an in-depth look at what happened when I committed to taking omega-3 fatty acid supplements every single day for 90 days. There’s a ton of information out there about the health benefits of omega-3s. From brain health to heart health, joint health, and even eye health—omega-3s are often celebrated as a powerhouse nutrient. But, as an eye doctor, my primary focus is naturally on how these supplements might benefit eye health, particularly for retinal health in people with diabetes or macular degeneration. However, my personal interest in this experiment stemmed from a lifelong battle with dry eyes—a condition I’ve struggled with since my early 20s.

Despite my best efforts, including regular use of warm compresses, lid scrubs, and occasional eye drops, my dry eye symptoms persisted. Over the years, I had dabbled with omega-3 supplements, hoping for relief, but I was never consistent enough to determine whether they were truly effective. So, I decided to take a more scientific approach: What would happen if I took omega-3s every day for 90 days? Could this improve my dry eye symptoms? And, more importantly, could I track my progress with objective measurements, such as blood tests and clinical eye exams?

Understanding Omega-3s and Their Potential Benefits for Dry Eyes

Before diving into the experiment, it’s essential to understand why omega-3s are even considered a potential remedy for dry eyes. Omega-3 fatty acids are a type of polyunsaturated fat that our bodies need but cannot produce on their own. The three main types are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is primarily found in plant-based sources like flaxseed, while EPA and DHA are found in fish and fish oil supplements.

The theory behind omega-3s for dry eye relief is that they help reduce inflammation and improve the quality of the tear film, particularly the lipid layer, which is essential for preventing tear evaporation. However, the efficacy of omega-3s for dry eye treatment is still a matter of debate within the eye care community. Some studies support their benefits, while others are inconclusive or even contradictory.

For example, a 2019 Cochrane meta-analysis reviewed multiple studies on omega-3s and dry eye and concluded that while omega-3s might play a role, the evidence was inconsistent and uncertain. This is likely because of the variability in study designs, such as differences in dosages, the type of omega-3s used, the duration of supplementation, and the methods used to measure success.

As someone trained in evidence-based medicine, I find it challenging to endorse treatments that lack solid research backing. This skepticism is common among doctors, leading us to advise patients that while omega-3s are something they can try, we often rely more heavily on prescription medications and procedures that have been rigorously tested and have more predictable results.

The Start of My 90-Day Omega-3 Experiment

With this background in mind, I set out to conduct my own experiment. My goal was simple: to determine if taking omega-3 supplements daily could significantly improve my dry eye symptoms. But I wanted to do more than just take the supplements and hope for the best. I wanted to approach this like a proper study, with clear, measurable outcomes.

Step 1: Establishing a Baseline

The first step in any scientific experiment is to establish a baseline. I needed to know where I was starting from before introducing any variables. To do this, I ordered a blood test from OmegaQuant, a company that specializes in measuring omega-3 levels. This test provided me with an omega-3 index—a percentage that indicates the amount of EPA and DHA in my blood.

When my results came back, my omega-3 index was 4.3%. This was somewhat surprising, given that I’ve followed a largely whole-food, plant-based diet for the past seven years. While I do eat meat and fish occasionally, it’s rare—perhaps once a week at most. This low intake of animal products likely contributed to my lower omega-3 index.

The Flaxseed Oil Dilemma: Plant-Based Omega-3s vs. Fish Oil

One question I’ve frequently been asked by patients and viewers alike is whether plant-based omega-3 sources, like flaxseed oil, are as effective as fish oil supplements. My blood test results offered some insight into this question.

ALA, the type of omega-3 found in flaxseed, must be converted by the body into EPA and DHA, the more beneficial forms. However, research suggests that this conversion process is highly inefficient—only about 1-3% of ALA is converted to EPA and DHA. This could explain why my omega-3 index was on the lower side despite my healthy diet.

To achieve the desired omega-3 index of 8-12%, it became clear that relying solely on plant-based sources might not be enough. This realization was a bit of a bummer for me, as I prefer to get my nutrients from whole foods. However, for the sake of the experiment, I decided to use a high-quality fish oil supplement to ensure that I was getting adequate amounts of EPA and DHA.

Step 2: Measuring Dry Eye Symptoms and Tear Film Quality

In addition to the blood test, I also wanted to track the clinical signs and symptoms of my dry eyes. I scheduled an appointment at my clinic to measure several key metrics, including:

  • Meibomian Gland Function: The meibomian glands, located in the eyelids, produce the oils that make up the lipid layer of the tear film. Dysfunction in these glands is a common cause of dry eyes. We used specialized imaging to assess the health of my meibomian glands and measure the amount of oil they were producing.

  • Tear Film Lipid Layer Thickness: The lipid layer is crucial for preventing tear evaporation. We measured the thickness of this layer using tear film interferometry, a technique that provides detailed images of the tear film.

  • Dry Eye Symptoms: I also tracked my dry eye symptoms using standardized questionnaires, which allowed me to quantify my discomfort levels.

With these baseline measurements in place, I was ready to start the 90-day omega-3 supplementation.

Step 3: The Omega-3 Supplementation Protocol

For this experiment, I chose to use PRN (Physician Recommended Nutraceuticals) omega-3 supplements. PRN is a well-respected brand within the eye care community, known for its high-quality, doctor-recommended products. I want to clarify that this video and article are not sponsored by PRN; they had no involvement in this self-study.

The dosage I followed was three soft gels daily, providing a total of 2400 mg of omega-3s (EPA and DHA combined). This is considered a therapeutic dose for managing dry eye symptoms.

I continued my usual diet, which, as mentioned earlier, is primarily plant-based with minimal animal products. I wanted to keep other variables as consistent as possible to ensure that any changes in my dry eye symptoms could be attributed to the omega-3 supplements.

The First 30 Days: A Rough Start

The first month of the experiment was anything but smooth. In fact, my dry eye symptoms initially worsened. Before starting the omega-3s, I had been diligent about using warm compresses twice a day and occasionally using eye drops. However, at the beginning of the experiment, I decided to rely solely on the omega-3s and stopped using other treatments.

This change in routine may have been too abrupt. My eyes felt worse than ever, and I was tempted to abandon the experiment altogether. However, I knew that adjusting to a new treatment can take time, so I persevered. During particularly tough days, I did resume using warm compresses and eye drops as a form of "rescue therapy" but kept these interventions to a minimum.

Weeks 6-8: A Turning Point

Around the 6 to 8-week mark, something unexpected happened. I began to notice a gradual improvement in my dry eye symptoms. At first, it was subtle—my eyes felt less irritated, and I wasn’t reaching for eye drops as often. But as the weeks passed, the improvement became more noticeable.

By the end of the second month, I was feeling a significant difference. My eyes were more comfortable, and I didn’t feel the need to use warm compresses as much, if at all. This was a big deal for me, as I had relied on compresses for years to manage my symptoms.

Even more encouraging was what I observed during my self-checks with an iCheck mirror—a small device that allows you to see the condition of your meibomian glands at home. The glands appeared healthier, with better oil flow and fewer blockages. Previously, I had noticed that my glands would often become capped, leading to clogged oil flow. Seeing this improvement firsthand was incredibly motivating.

The 90-Day Mark: A Satisfying Conclusion

At the end of the 90 days, it was time to assess the results. I ordered another blood test from OmegaQuant to see if my omega-3 index had increased. The results showed a significant improvement—my omega-3 index had risen from 4.3% to 9.5%. This confirmed that my body was effectively absorbing the omega-3s from the supplements.

But the real question was, how did this affect my dry eyes? Clinically, my tear film lipid layer thickness had improved, though it wasn’t perfect. Ideally, we aim for a lipid layer thickness of around 100 microns for optimal tear film stability. My final measurements showed an increase, though I fell slightly short of this ideal target. However, the improvement was still significant enough to reduce my reliance on other dry eye treatments, which I considered a win.

Additionally, my meibomian gland function had improved. The glands were producing more oil, and there were fewer signs of gland dropout or atrophy. My subjective symptoms also aligned with these findings—I no longer experienced that constant, nagging irritation in my eyes, and my vision felt clearer overall.

It’s important to note that while I saw these improvements, my dry eyes weren’t entirely “cured.” I still had days where my symptoms would flare up, especially during activities that are notorious for exacerbating dry eye, like spending long hours in front of a screen or being in a dry, air-conditioned environment. However, these flare-ups were less frequent and less severe than before.

Lessons Learned: What This Means for You

So, what can you take away from my 90-day omega-3 journey? First and foremost, if you’re considering omega-3 supplements for dry eye relief, be prepared for the possibility that it may take several weeks before you notice any improvement. The first month can be challenging, and you might even feel worse before you feel better. However, if you stick with it, there’s a good chance you’ll start to see benefits around the 6 to 8-week mark, as I did.

Another key takeaway is the importance of choosing the right type of omega-3 supplement. My experience suggests that plant-based sources like flaxseed oil may not be sufficient if you’re looking to significantly raise your omega-3 index and achieve therapeutic effects for dry eye. High-quality fish oil supplements, particularly those that are rich in EPA and DHA, seem to be more effective.

However, omega-3 supplementation isn’t a one-size-fits-all solution. Some people may respond better than others, and the benefits might vary depending on the underlying cause of your dry eye. If your dry eye is primarily due to meibomian gland dysfunction, as mine was, omega-3s may be particularly beneficial. But if your dry eye is caused by other factors, such as aqueous tear deficiency, you may need a different approach.

Lastly, I want to emphasize that while omega-3s can be a valuable part of a dry eye treatment plan, they’re not a replacement for other proven therapies. I still recommend using warm compresses, practicing good lid hygiene, and consulting with your eye doctor for personalized treatment options.

Conclusion: My Personal Takeaway

Looking back on my 90-day omega-3 experiment, I’m glad I committed to it. The journey wasn’t easy, and there were times when I doubted whether it was worth it. But in the end, the results speak for themselves. My dry eyes are more manageable now than they’ve been in years, and I feel more confident in recommending omega-3 supplements to my patients, especially those with similar symptoms.

If you’re struggling with dry eyes and have been considering omega-3 supplements, I encourage you to give it a try—but do so with realistic expectations. Improvement may take time, and it’s crucial to track your progress with both subjective symptoms and objective measures, like blood tests and clinical exams. And as always, consult with your eye doctor before starting any new supplement regimen to ensure it’s safe and appropriate for your specific needs.

Thank you for following along with my journey. I hope my experience provides you with valuable insights and helps you make informed decisions about your own eye health. If you have any questions or want to share your own experiences with omega-3s, feel free to leave a comment below. Here’s to healthier, happier eyes!

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