The sun is shining, pack up a picnic and off you go – what a lovely way to help your dry eye!
- Dry Eye Zone
- 4 days ago
- 5 min read
The role of diet is being increasingly considered an important element in effective dry eye management – part of that includes making sure you get plenty of vitamin-D. A study published in the American Journal of Ophthalmology involved analysing long-term data from over 12 million people, with and without a vitamin-D deficiency. The scientists behind this enormous piece of research concluded that vitamin-D ‘deficiency was significantly associated with an increased risk of developing DED’ (Dry Eye Disease). In fact the data showed almost a third (28.6%) higher risk of developing dry eye in the vitamin-D deficient group.
What makes vitamin-D so special is that it helps regulate our immune system and has potent anti-inflammatory properties which directly address the underlying cause of dry eye. That is as well as being needed to keep bones, teeth and muscles healthy.
Here is how to make sure you are vitamin-D dosed – it is easy to do so get going today!
Soak up those rays
The best source of vitamin-D is the effect of sunlight on your uncovered skin. The sun’s UV rays trigger the synthesis of vitamin-D naturally. Safe exposure of your face and arms to the sun should provide all the vitamin-D you need – in the UK just 10-30 minutes two or three times a week should do it. The best time is between 11am and 3pm, but take care not to burn, even on a cloudy day the UV rays from the sun will produce some vitamin D. But for older people and those with dark skin this might not be enough so a supplement is recommended rather than risk skin damage.
This is easy to do in the spring and summer but during those months when the availability of natural sunlight is more limited then you might want to boost the vitamin-D in your diet or take a supplement (Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter).
But always protect your skin from the harmful effects of the sun by avoiding exposure to strong sun for too long a period. If exposed for more than 10 minutes always use a sun screen.
Think about your diet
There are a small number of foods that contain vitamin-D, it is worth thinking about your diet to see if you are including enough of these foods in your daily food intake.
Good sources of vitamin-D include: oily fish (salmon, sardines, trout, herring or mackerel), red meat, egg yolks and certain fortified foods such as cereals.
If you are vegetarian or vegan then mushrooms are a good source along with looking out for fortified products such as orange juice or soy milk (check the label).
Adults need 10 micrograms of vitamin D a day.
Eye drops
Using a dry eye drop, such as HydraMed, can really help replenish lost moisture throughout the day and help to avoid those annoying spikes in dry eye symptoms. There are some eye drops that also contain vitamin-D. A study of 28 patients with meibomian gland dysfunction concluded that vitamin-D drops significantly improved dry eye signs and symptoms but more research is needed.
Dietary supplements
Researchers found that vitamin-D supplements increased the vitamin D levels, and improved dry eye symptoms. This included improvements in tear quality and the condition of the eyes’ surface. A review of other studies indicated vitamin-D supplements may also play a role in increasing tear production and reducing eyelid swelling. Another supplement which have been shown to help manage dry eye is omega-3, this is due to its anti-inflammatory properties. The Dry Eye Zone offers a supplement that combines vitamin-D and omega-3 together.
But be warned too much vitamin-D can be harmful so make sure you follow the recommended dose levels. The NHS advises that you should not take more than 100 micrograms (4,000 IU) of vitamin D a day.
And don’t forget the fat!
Vitamin-D is a fat-soluble vitamin. This means that to absorb it into our bodies it needs to be accompanied by dietary fats. This means including some sources of fat (e.g., avocado, nuts, eggs, or dairy) in your meal will help improve absorption. It is really important for long term health to maintain your weight but it is also important to be aware that low fat diets can result in vitamin-D deficiencies.
Make sure you explore the many links in this blog to bring more depth to the subjects touched on here and to help give you a fuller knowledge of all things dry eye related.
You can learn more about all things dry eye related at the DRY EYE ZONE. Don’t forget to subscribe to the regular free information and research updates.
If you are experiencing dry eye symptoms then you should ask the advice of your eye care professional. Why not book your next eye examination with an independent optician today.
Sources:
Shmushkevich, S. B., Bajrami, S., Beauchamp, B., Kane, J. S., Mutawe, D. L., Hollinger, J. C., Marks, V. A., Parekh, P. K., Rothman, A. L., Ansari, Z. A., Williams, B. K., & Galor, A. (2026). Vitamin D Deficiency and Dry Eye Disease: A Retrospective Cohort Study. American Journal of Ophthalmology. https://doi.org/10.1016/j.ajo.2026.02.036
Impact of oral vitamin D supplementation on the ocular surface in people with dry eye and/or low serum vitamin D
Yang, Chih-Huang et al. Contact Lens and Anterior Eye, Volume 41, Issue 1, 69 - 76
Najjaran, M., Zarei- Ghanavati, S., Arjmand Askari, E., Eslampoor, A., & Ziaei, M. (2023). Effect of oral vitamin D supplementation on dry eye disease patients with vitamin D deficiency. Clinical and Experimental Optometry, 106(3), 257–262. https://doi.org/10.1080/08164622.2022.2033601
Zeying Chen, Chengxiao Zhang, Jiaxuan Jiang, Junwen Ouyang, Di Zhang, Taige Chen, Yiran Chu, Kai Hu, The efficacy of vitamin D supplementation in dry eye disease: A systematic review and meta-analysis, Contact Lens and Anterior Eye,
Volume 47, Issue 5, 2024, 102169, ISSN 1367-0484, https://doi.org/10.1016/j.clae.2024.102169.
Hassanpour K, Langari F, Akbarzadeh AR, Kanavi MR, Barani M, Kheiri B, Karimian F, Ahmadieh H, Sadoughi MM. Safety and Efficacy of Topical Vitamin D in the Management of Dry Eye Disease Associated With Meibomian Gland Dysfunction: A Placebo-Controlled Double-Blind Randomized Controlled Trial. Cornea. 2024 May 1;43(5):552-563. doi: 10.1097/ICO.0000000000003400. Epub 2023 Oct 9. PMID: 37815305.
Healthline. 6 Good Sources of Vitamin D for Vegetarians. Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Alina Petre, MS, RD (NL) — Updated on February 25, 2025. Accessed 12 March 2026.
National Institute of Health. Strengthening Knowledge and Understanding of Dietary Supplements – vitamin D. Accessed 12 March 2026. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
The Royal Osteoporosis Society. VITAMIN D: WELCOME TO THE ‘SUNLIGHT ZONE’ Accessed 12 March 2026.
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