Dry Eyes: Natural Remedies, Causes, Supplements and Ways to Find Lasting Relief

Do your eyes sometimes feel gritty, burning, tired or irritated, almost as though there is sand trapped beneath your eyelids?

Perhaps your vision becomes blurry after reading, watching television or spending time on your phone. You might even notice that your eyes water excessively, despite feeling dry.

These are common symptoms of dry eye disease, a condition that becomes more frequent with age but can affect people at almost any stage of life.

From a natural health perspective, dry eye management begins with understanding why the tear film is not functioning properly. Simple strategies such as warm compresses, appropriate lubricating drops, eyelid hygiene and environmental changes can often improve comfort.

However, persistent dry eyes may require professional treatment, particularly when associated with autoimmune conditions or inflammation.

What Is Dry Eye Disease?

Dry eye disease occurs when the eyes do not produce enough tears, or when the tears evaporate too quickly or fail to maintain a healthy eye surface.

Healthy tears are essential for lubrication, comfortable blinking, clear vision and protecting the surface of the eye.

The tear film has several interacting components, including an outer oily layer that helps reduce evaporation and an underlying watery layer that keeps the eye moist.

When the tear film becomes unstable, the surface of the eye may become irritated or inflamed.

Common Symptoms of Dry Eyes

• Burning or stinging sensations.
• A gritty feeling, as though something is in the eye.
• Redness or irritation.
• Blurred or fluctuating vision.
• Discomfort while reading or using screens.
• Sensitivity to light.
• Difficulty wearing contact lenses.
• Stringy mucus around the eyes.
• Watery eyes despite a sensation of dryness.

Symptoms can range from mild irritation to severe discomfort that interferes with everyday activities.

Why Do Dry Eyes Sometimes Water Excessively?

It may seem strange that dry eyes can produce excessive watering.

When the eye surface becomes irritated, the body may respond by producing reflex tears.

These watery tears may temporarily relieve irritation but often do not provide the stable lubrication needed for lasting comfort.

Persistent watering can also have other causes, including blocked tear drainage, so it should be assessed if it continues.

What Causes Dry Eyes?

Dry eye disease can develop for several reasons.

1. Ageing

Tear production and tear film quality can change with age, making dry eyes more common in older adults.

2. Menopause and Hormonal Changes

Hormonal changes may affect the tear-producing system and the oil glands within the eyelids.

Dry eye symptoms are particularly common in postmenopausal women.

3. Meibomian Gland Dysfunction

Small glands along the eyelid margins produce oils that help prevent tears from evaporating too quickly.

When these glands become blocked or function poorly, tears may evaporate rapidly.

This is a common cause of evaporative dry eye.

4. Digital Screens

People tend to blink less frequently and sometimes incompletely when concentrating on screens.

This can increase tear evaporation and worsen irritation.

5. Medications

Some medicines may contribute to dry eye symptoms, including certain antihistamines, antidepressants and other medications with drying effects.

Do not stop prescribed medication without medical advice.

6. Autoimmune Conditions

Rheumatoid arthritis, Sjögren’s disease and some other autoimmune conditions can affect tear production and eye surface health.

7. Environmental Factors

Air conditioning, heating, smoke, wind and low humidity can increase tear evaporation.

1. Warm Compresses: A Useful Home Treatment

Warm compresses are often recommended when dry eyes are associated with meibomian gland dysfunction.

Gentle warmth can help soften oils within the eyelid glands, making it easier for them to flow.

How to Use a Warm Compress

1. Wash your hands.
2. Use a clean, comfortably warm washcloth or purpose-made eye mask.
3. Place it over closed eyelids for approximately 5–10 minutes.
4. Keep the temperature warm but never hot enough to burn.
5. Follow with gentle eyelid cleaning if recommended.

Many people find a daily routine useful, although the best frequency depends on the underlying cause.

Avoid forcefully pressing on the eyeballs or using very hot compresses.

2. Eyelid Hygiene

Blepharitis, or inflammation of the eyelid margins, can contribute to dry eye symptoms.

Cleaning the eyelids may help remove accumulated oils, crusts and debris.

A Simple Eyelid-Care Routine

• Wash your hands before touching your eyelids.
• Use a clean cloth or an appropriate eyelid-cleaning product.
• Gently clean along the eyelid margins with the eyes closed.
• Avoid harsh soaps, essential oils and irritating cosmetics.
• Follow advice from your optometrist if you have blepharitis or sensitive skin.

Specially formulated eyelid wipes may be more convenient for some people.

3. Artificial Tears: Often More Effective Than Supplements

Lubricating eye drops, commonly called artificial tears, are among the most useful treatments for mild dry eye disease.

They help improve moisture and comfort at the eye surface.

Different Types of Lubricating Drops

If you need drops frequently, preservative-free products are often preferable.

Avoid routinely using redness-relief drops containing vasoconstrictors to treat dry eye, as they do not address the underlying problem.

Persistent symptoms should be reviewed by an optometrist.

4. Omega-3 Fatty Acids: Do They Help Dry Eyes?

Omega-3 fatty acids are frequently marketed for dry eye relief.

They are found naturally in oily fish such as salmon, sardines, trout and mackerel.

Researchers have investigated whether omega-3 supplementation improves the tear film or reduces inflammation.

However, results from clinical trials have been inconsistent.

The large DREAM trial found that high-dose omega-3 supplements were no more effective than placebo for improving dry eye symptoms.

Other trials have also failed to establish a consistent benefit.

My assessment: Eating oily fish is worthwhile for general nutrition, but fish oil supplements are not a proven treatment for dry eye disease.

Higher-dose omega-3 supplements may be inappropriate for some people, particularly those with certain cardiovascular conditions or medication interactions.

5. Vitamin A and Eye Surface Health

Vitamin A is essential for normal vision and the maintenance of healthy epithelial tissues, including the eye surface.

Severe deficiency can cause eye dryness and damage.

However, vitamin A deficiency is uncommon among well-nourished Australian adults.

Food Sources

• Carrots.
• Sweet potatoes.
• Pumpkin.
• Spinach.
• Eggs.
• Dairy products.

Taking high-dose vitamin A without deficiency is unlikely to improve ordinary dry eye symptoms and can be harmful.

Excess preformed vitamin A may damage the liver and can cause serious problems during pregnancy.

6. Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids found in leafy vegetables and concentrated in the macula of the retina.

They are best known for their role in retinal health and as components of the AREDS2 supplement formulation used for certain stages of age-related macular degeneration.

They are not established treatments for dry eye disease.

Eating vegetables rich in these nutrients is beneficial for overall nutrition, but supplements should not be expected to relieve burning or gritty eyes.

7. Vitamin D and Dry Eyes

Some observational studies have found associations between low vitamin D levels and dry eye symptoms.

However, association does not establish that vitamin D deficiency causes dry eye disease.

Clinical evidence that vitamin D supplementation improves dry eyes is limited and inconsistent.

Correcting confirmed vitamin D deficiency is important for general health, but high-dose supplementation should not be used solely as a dry eye remedy.

8. Sea Buckthorn Oil

Sea buckthorn contains fatty acids and other naturally occurring compounds.

A small number of studies have investigated sea buckthorn oil for dry eye symptoms.

Some results are encouraging, but the evidence is insufficient to recommend it as a reliable treatment.

Products vary in composition, and long-term safety data are limited.

9. Can Collagen Supplements Help Dry Eyes?

Collagen supplements are widely marketed for skin, joints and healthy ageing.

However, there is no convincing clinical evidence that oral collagen supplements treat dry eye disease.

Dry eye symptoms are more directly related to tear production, tear film stability, eyelid gland function and inflammation.

Collagen should not replace proven eye-care treatments.

10. Are Eye Health Supplements Worth Taking?

11. Screen Time and the 20-20-20 Rule

Long periods of screen use can worsen dry eye symptoms because blinking becomes less frequent or incomplete.

One practical strategy is the 20-20-20 rule.

Every 20 minutes, look at something approximately 20 feet (six metres) away for 20 seconds.

The exact timing has limited clinical evidence, but regular breaks and conscious blinking are sensible ways to reduce discomfort.

Additional Screen Tips

• Position your screen slightly below eye level.
• Reduce glare.
• Adjust brightness to a comfortable level.
• Remember to blink fully.
• Take regular breaks.
• Avoid direct air conditioning blowing towards your face.

12. Improve Your Home Environment

Dry environments can increase tear evaporation.

Simple changes may help:

• Use a humidifier if indoor air is very dry.
• Avoid direct airflow from fans or air conditioning.
• Wear wraparound sunglasses in windy conditions.
• Avoid cigarette smoke.
• Maintain adequate hydration.
• Keep bedrooms comfortably ventilated.

These changes may improve comfort, although they will not treat every underlying cause.

13. Dry Eyes During Menopause

Dry eye disease becomes more common around and after menopause.

Changes in hormone levels may influence tear production and meibomian gland function.

Symptoms may include burning, irritation, fluctuating vision and difficulty wearing contact lenses.

Hormone replacement therapy is not an established treatment for dry eye disease and should not be started solely for this purpose.

Lubricating drops, eyelid care and professional assessment are more appropriate starting points.

14. Dry Eyes and Rheumatoid Arthritis

Rheumatoid arthritis can be associated with significant dry eye symptoms.

One possible cause is secondary Sjögren’s disease, an autoimmune condition affecting moisture-producing glands.

Symptoms may include:

• Persistent dry eyes.
• Dry mouth.
• Difficulty swallowing dry foods.
• Increased dental problems.
• Fatigue.

People with rheumatoid arthritis who experience persistent dry eyes should discuss their symptoms with their rheumatologist, GP or optometrist.

Severe dryness can damage the cornea if not treated appropriately.

Rheumatoid arthritis can also cause inflammatory eye conditions, including scleritis, which may produce severe pain and redness and requires urgent assessment.

15. Sjögren’s Disease and Dry Eyes

Sjögren’s disease is an autoimmune condition that can affect the glands responsible for producing tears and saliva.

It may occur independently or alongside another autoimmune disease.

People with Sjögren’s disease often require more than occasional lubricating drops.

Treatment may include preservative-free artificial tears, prescription anti-inflammatory eye drops, moisture-retaining strategies and specialist care.

Persistent dry mouth alongside dry eyes is an important symptom to mention to your healthcare professional.

16. Prescription Treatments for Persistent Dry Eye

When home care is insufficient, an optometrist or ophthalmologist may recommend additional treatment.

Depending on the cause and severity, options may include:

• Prescription anti-inflammatory eye drops.
• Short courses of steroid eye drops under supervision.
• Cyclosporine eye drops for selected patients.
• Punctal plugs to reduce tear drainage.
• Specialised treatments for meibomian gland dysfunction.
• Therapeutic contact lenses for severe ocular surface disease.

The most appropriate treatment depends on whether dryness results mainly from insufficient tear production, excessive evaporation or a combination of both.

17. A Simple Daily Dry Eye Relief Routine

Adjust this routine to your symptoms and follow the advice of your eye-care professional.

18. When Should You See an Optometrist?

Arrange an eye examination if:

• Dryness continues despite home treatment.
• You need lubricating drops frequently.
• Your vision repeatedly becomes blurry.
• You experience persistent redness or irritation.
• You have rheumatoid arthritis or another autoimmune condition.
• Contact lenses become uncomfortable.
• You develop recurring eyelid inflammation.

Warning Signs Requiring Urgent Assessment

Seek urgent medical or eye-care assessment for severe eye pain, significant redness, light sensitivity, sudden visual changes or an eye injury.

A painful red eye in someone wearing contact lenses needs prompt assessment because infection can threaten vision.

Do not assume that a painful or severely red eye is simply dry eye disease.

19. Shop Dry Eye and Eye Health Products

For mild dry eye symptoms, lubricating drops and suitable eyelid-care products are generally more directly useful than oral supplements.

If you are considering omega-3 or other nutritional products, remember that evidence for treating dry eye disease is limited.

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Explore Eyelid-Care Products at iHerb

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Frequently Asked Questions

What is the best natural remedy for dry eyes?

Warm compresses, gentle eyelid hygiene, screen breaks and environmental adjustments can help, particularly when tear evaporation is involved. Artificial tears are often more effective for direct symptom relief.

Can drinking more water cure dry eyes?

Correcting dehydration may help when it contributes to symptoms, but drinking extra water does not reliably treat dry eye disease caused by eyelid gland dysfunction or autoimmune conditions.

Is fish oil good for dry eyes?

Large clinical trials have not consistently shown that omega-3 supplements improve dry eye symptoms compared with placebo.

What vitamin deficiency causes dry eyes?

Severe vitamin A deficiency can cause significant eye dryness, but this is uncommon in well-nourished Australian adults.

Can menopause cause dry eyes?

Yes. Hormonal changes around menopause can contribute to dry eye symptoms.

Can rheumatoid arthritis cause dry eyes?

Yes. Rheumatoid arthritis may be associated with dry eye disease, including dryness related to secondary Sjögren’s disease.

Are preservative-free eye drops better?

They are often preferable for people needing frequent lubrication or those sensitive to preservatives.

Can dry eyes cause blurry vision?

Yes. An unstable tear film can cause fluctuating blurred vision. Persistent or sudden vision changes should be professionally assessed.

Can dry eye disease permanently damage vision?

Severe untreated dry eye disease can sometimes damage the cornea and threaten vision, which is why persistent symptoms should not be ignored.

Final Thoughts: My Natural Health Perspective

Dry eye disease is common, particularly as we get older, but it should not be dismissed as a minor inconvenience.

For many people, simple measures such as warm compresses, appropriate lubricating eye drops, eyelid hygiene and regular screen breaks can provide meaningful relief.

Although supplements such as omega-3 and vitamin D are frequently promoted for eye comfort, research has not established them as reliable treatments for dry eye disease.

People with rheumatoid arthritis, Sjögren’s disease or other autoimmune conditions may require more specialised care.

My recommendation is to identify the cause of your dry eyes, begin with evidence-based eye-care measures and seek professional assessment when symptoms persist.

Comfortable eyes are important not only for reading and screen use, but also for protecting the long-term health of your vision.

References and Further Reading

• National Eye Institute – Dry Eye
• Queensland Government – Dry Eye
• American Academy of Ophthalmology – Remedies to Reduce Dry Eye Symptoms
• American Academy of Ophthalmology – Can Fish Oil Relieve Dry Eye?
• National Institutes of Health – Omega-3 Supplements and Dry Eye
• NHS – Dry Eyes

Medical disclaimer: This article provides general educational information and does not replace advice from an optometrist, ophthalmologist or medical practitioner. Persistent dry eyes, eye pain, significant redness or visual changes require professional assessment. Supplements and eye products may be unsuitable for some people.