Eye Health

Dry Eyes & Eye Strain

Restore tear film, protect the retina, and ease screen-related strain.

Prevention

Key nutrients: Omega-3, vitamin A, lutein/zeaxanthin, hydration.

Eat regularly: Oily fish, flax and chia seeds, walnuts, carrots, sweet potato, leafy greens, eggs.

Blink consciously at screens and use the 20-20-20 rule.

Omega-3 fish oil

OtherStrong evidence

2 g EPA+DHA daily improves tear film quality.

Bilberry

HerbModerate evidence

160 mg anthocyanin extract supports retinal microcirculation.

Lutein & zeaxanthin

OtherStrong evidence

10 mg lutein + 2 mg zeaxanthin/day protect the macula.

Warm compress

OtherStrong evidence

5–10 min daily unblocks meibomian glands.

Castor oil drops

OtherModerate evidence

Preservative-free 1 drop at bedtime stabilizes tear film.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.