Have you ever stepped into a breeze and found your eyes watering, even though they still feel dry or gritty? It seems contradictory, but watery eyes can be a sign that the protective layer of tears is not doing its job properly.
What helps dry eyes depends on the tear film. Lubricating drops, warm eyelid care, more complete blinking and protection from dry air can make a difference. Omega-3s are valuable dietary fats, but fish oil supplements have not consistently relieved dry-eye symptoms in clinical trials. Think of them as nutritional support, not a substitute for eye care.
Our Gold Health Eye Support range offers everyday eye-nutrition options alongside the practical care discussed here.
Your eyes need more than just water
Every time you blink, a thin tear film spreads across the surface of your eyes. Its watery, oily and mucus-related parts work together. The oily part slows evaporation while the others keep the surface moist.
Too few tears, or tears that break up too quickly, can cause a sandy feeling, burning, watering or brief blur after blinking. Wind can make things worse, and contact lenses may feel uncomfortable.
Tiny oil-producing glands along your eyelids, called meibomian glands, help supply that protective oily layer. They are one possible cause of dry eyes; age, medicines and certain health conditions can also contribute.
What can actually help your eyes feel more comfortable?
Lubricating drops can replace some of the moisture your eyes are missing
Artificial tears coat and protect the eye surface. New Zealand pharmacies offer drops, gels and ointments to suit different needs.
Ask a pharmacist or optometrist for help choosing, particularly with contact lenses or frequent use. Preservative-free options may suit sensitive eyes or regular application. Oral supplements cannot replace lubricating drops.
Warm eyelid care may help when the oil glands are involved
When eyelid oils are not flowing well, a comfortably warm compress and gentle cleaning may help soften and release them.
Use clean eye-care materials, keep the warmth comfortable rather than hot, and avoid pressing on your eyeballs. See an optometrist if your eyelids are inflamed or discomfort continues.
A few changes to your surroundings can make a difference
Fans, heating, air conditioning, wind, smoke and dust can dry or irritate your eyes. Try redirecting airflow, stepping away from smoke and wearing wrap-around sunglasses on windy days.
When you are looking closely at something for a long time, remember to take breaks and blink fully. If screens are a particular trigger, our article on lutein and screen eye strain has more ideas. These changes help the eye surface directly; nutrition has a different role.
Why omega-3s became part of the dry-eye conversation
Omega-3 fats help form cell membranes and support normal biological signalling. EPA and DHA come mainly from fish and seafood. DHA is also a natural structural fat in the retina, the light-sensitive tissue at the back of the eye.
Researchers explored whether EPA and DHA might support tear-film stability and help with eye-surface irritation. But would taking more actually make eyes feel better?
Oily fish supplies EPA and DHA but does not guarantee dry-eye relief. If you are interested in plant-derived omega-3 instead, we have a separate look at flaxseed oil and dry eyes.
What happened when researchers tested fish oil for dry eyes?
Some smaller studies looked promising, but the overall findings are less certain.
The DREAM trial in 2018 enrolled 535 adults with moderate-to-severe dry-eye disease. For 12 months, one group took 2,000 mg EPA plus 1,000 mg DHA daily, while the other took an olive-oil placebo. Both groups reported better symptoms over time, but the fish oil group did not improve significantly more than the placebo group. Key measurements of the eye surface were not significantly different either.
The Cochrane review brought together 34 randomised trials involving 4,314 adults. It found that long-chain omega-3 supplements may offer little or no symptom improvement compared with placebo, although certain measured signs of dry eye improved. A few studies found benefits when omega-3 was added to usual care. Overall, the results were inconsistent and uncertain.
A June 2026 review included 27 randomised trials. Some combined findings looked positive, but the results changed depending on the omega-3 preparation and the type of dry-eye problem. For example, its analysis did not find significant benefit for dry eye linked with meibomian gland dysfunction.
The October 2026 review, published on 28 October, assessed 57 trials with 6,615 participants. Its main analyses covered 29 trials and 2,272 people. For marine omega-3, the average change in a common symptom score was too small to meet the review's chosen threshold for an important improvement. Most of the evidence was rated low or very low certainty. The authors concluded that current evidence does not support routine oral supplements as treatment for dry-eye disease.
A better eye test result does not always mean greater comfort. Omega-3s may help selected measures or groups, but relief is not assured. Direct eye care remains the better starting point for discomfort.
Where fish oil can fit into everyday eye nutrition
EPA and DHA remain important dietary fats. If you seldom eat oily fish, a clearly labelled supplement offers a convenient source.
Our Gold Health Fish Oil collection makes it easy to explore dedicated omega-3 options. Fish oil supports everyday nutrition; it is not a substitute for dry-eye care.
Why our fish oil belongs beside eye care, not in place of it
When you ask us about omega-3 and eye wellbeing, we want you to know exactly what is inside each capsule. That is one reason we like our Super Fish Oil 2XP Omega 3. Each capsule contains 1,000 mg of purified natural fish oil, providing 360 mg EPA and 240 mg DHA. That is a clearly stated 600 mg of combined EPA and DHA, alongside 0.8 mg of vitamin E.
The daily direction is simple: one capsule with food, or as professionally prescribed. Natural orange oil helps reduce fishy aftertaste. We also value wild-caught cold-water fish from a sustainably managed resource, micro-distillation and testing for impurities including mercury, heavy metals and pesticides.
A 365-capsule bottle makes this a practical EPA and DHA choice when oily fish is rarely on the menu. The DREAM trial used 3,000 mg EPA and DHA a day, which is very different from our 600 mg daily serving. Our finished product was not tested in that dry-eye trial, and we do not recommend increasing the dose to copy it.
We are proud to offer a straightforward omega-3 choice alongside proper eye care.
What if you want broader eye nutrition as well?
If you are also interested in nutrients associated with normal vision and macular health, our Gold Health Vision Pack is another option worth exploring. It combines Super Fish Oil 2XP Omega 3 and XTR-Vision with Lutein in separate bottles.
The fish oil provides EPA and DHA, while XTR-Vision includes lutein and zeaxanthin, along with vitamins A, C, D3 and E, zinc, copper and other supporting ingredients. Lutein and zeaxanthin are pigments naturally found in the macula. It is broader eye nutrition, not a stronger dry-eye remedy.
The pack contains separate bottles of 60 XTR-Vision capsules and 365 fish-oil capsules, so their supplies last for different lengths of time. For a closer look at the nutrients, visit our eye supplements and vision nutrition guide. Ongoing eye discomfort still deserves proper eye care.
When dry eyes need an optometrist's attention
See an optometrist if discomfort continues, your eyes remain red, contact lenses become difficult or blurred vision affects daily life. Health New Zealand recommends seeking advice when symptoms continue for about 7 to 10 days despite initial treatment. An optometrist can look at your tear film, eyelids and other possible causes.
Seek urgent eye assessment for severe pain, sudden vision changes, marked light sensitivity with redness, a painful red eye with contact lenses, an eye injury or chemical exposure. Do not wait for a supplement to work.
A quick supplement safety note: Fish oil is not suitable for everyone. If you take blood-thinning or antiplatelet medicines, have a bleeding disorder, heart-rhythm concerns or a fish or seafood allergy, or have surgery planned, check with your healthcare professional before taking it. Also ask for advice during pregnancy or breastfeeding. Fish oil can sometimes cause reflux or stomach upset. If you are considering Vision Pack alongside a multivitamin or another eye supplement, check for overlapping vitamins and minerals.
Common questions about dry eyes and omega-3s
What is the best way to relieve dry eyes?
Start with suitable lubricating eye drops, gentle warm eyelid care if the oil glands are involved, and changes that reduce wind, dry air and long periods without blinking. An optometrist can advise if symptoms continue.
Why do my eyes water when they feel dry?
An unstable tear film can irritate the eye surface and trigger extra, reflex tears. Those watery tears may run down your cheeks without giving the eye lasting protection.
Does omega-3 fish oil actually help dry eyes?
The evidence is mixed. The large DREAM trial found no significant benefit over placebo, and recent reviews do not support fish oil as a reliably effective dry-eye treatment. It remains a useful dietary source of EPA and DHA.
How much omega-3 should I take for dry eyes?
There is no established supplement dose that reliably treats dry eyes. Do not copy the high dose used in the DREAM trial. If you want omega-3 for everyday nutrition, follow the product's directions and seek professional advice where appropriate.
Are eye vitamins or fish oil better for dry eyes?
Neither replaces direct dry-eye care. Our Super Fish Oil 2XP provides EPA and DHA, while Vision Pack adds lutein, zeaxanthin and other eye-nutrition ingredients. They have different nutritional roles, not proven dry-eye treatment benefits.
When should I see an optometrist about dry eyes?
Book an eye check if symptoms persist, worsen or affect your vision. Seek urgent assessment for severe pain, marked light sensitivity, sudden vision changes or a painful red eye when you wear contact lenses.
Give your eyes the care and nutrition they need
Comfort begins with caring for the tear film: suitable lubricants, gentle eyelid care and protection from dry air. EPA and DHA still matter for nutrition, even though fish oil is not a proven dry-eye fix.
If you would like a convenient omega-3 source, we would love you to explore our Super Fish Oil 2XP. If broader macular and eye nutrition appeals to you, our Vision Pack brings that support together. See which option feels right for you in our Eye Support range.
References
- Health New Zealand: Dry eyes
- Healthify NZ: Dry eye
- Healthify NZ: Eye lubricants
- TFOS DEWS III: Management and Therapy (2025)
- DREAM trial: n-3 Fatty Acid Supplementation for the Treatment of Dry Eye Disease (2018)
- Cochrane: Omega-3 and omega-6 supplements for dry eye (2019)
- Systematic review of omega-3 formulations and dry-eye causes (June 2026)
- Systematic review of oral nutritional supplements for dry-eye disease (October 2026)
General information only, not medical advice. For persistent eye symptoms, medicine interactions or questions about supplement suitability, speak with an optometrist, pharmacist or other qualified healthcare professional.
