A US study points to the link between omega-3s and visual health after the age of 40

The retina, macula and ageing eyes: understanding the basics of vision

Clear, precise vision depends on the proper functioning of several eye structures, the most essential of which is the retina. Lining the back of the eye, this thin light-sensitive membrane contains photoreceptor cells responsible for transmitting images to the brain.

At the centre of the retina is the macula, a tiny but crucial area. It is responsible for central vision, and the perception of fine detail and colour.

However, as we age, the retina suffers the effects of oxidative stress, inflammation and cellular degradation (like many other tissues in the body). These phenomena can affect the quality of vision, especially in individuals over the age of 50.

One of the main diseases linked to this ageing process is AMD (age-related macular degeneration). This is a progressive disease of the macula, which can lead to reduced visual acuity, blurred vision or loss of central vision.

Faced with these symptoms, researchers have for several years been exploring the potential protective role of certain nutrients in visual health, including the well-known omega-3s (1-3).

Omega 3 and the retina: what a recent American study shows

A 2024 study by a team of American researchers examined the link between omega-3s and retinal health in elderly people with age-related macular degeneration (4).

Promising results for the protection of ocular tissues

The study found that participants who regularly consumed long-chain omega-3s, in particular DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), showed slower progression of AMD than those who consumed little.

The researchers point out that these polyunsaturated fatty acids could help protect eye tissue against chronic inflammation and oxidative stress, two key factors in retinal ageing.

Omega-3s, and DHA in particular, could therefore play a protective role against damage to the macula, the central area of the retina.

The study highlights the potential role of omega-3s as a nutritional support to be incorporated into an overall strategy to prevent retinal ageing.

DHA: a recognised aid to vision

A major structural component of the retina (5), DHA helps to maintain normal vision. It is involved in the fluidity of cell membranes and the optimal functioning of photoreceptors.

Several research studies suggest that DHA:

• may play an important role in preserving the integrity of retinal cells, particularly when they are exposed to intense light or high metabolic activity (6);
• may also be involved in anti-inflammatory mechanisms, via the production of compounds known as resolvins and protectins (7);
• could help limit intracellular oxidative stress, while supporting the protection of mitochondria within visual cells (8).

These different effects could help to slow the progressive damage to the macula generally observed with advancing age, particularly in the case of AMD.

How to increase your omega-3 intake naturally (and protect your eyesight)

To take advantage of the potential benefits of omega-3s for visual health, it is essential to consume them regularly. If your dietary intake is not sufficient, you can opt for targeted supplementation.

Eat foods rich in omega-3s

To support your vision and naturally enrich your omega-3 intake, you can include the following in your diet:

• vegetable oils: walnut oil, rapeseed oil, soya oil, linseed oil, etc.
• nuts and seeds: flaxseeds, walnuts, chia seeds, etc.
• oily fish: mackerel, sardines, wild salmon, herring, cod, anchovies, etc.
• seafood: prawns, mussels, etc.

Supplement with omega-3-rich food supplements

It is sometimes difficult to achieve the necessary intake to fully benefit from omega-3s' effects on vision, particularly for people who eat little seafood or vegetable fats.

In these cases, food supplements based on purified and concentrated omega-3s offer a simple and effective solution to meet those needs.

Discover Super Omega 3, a concentrated fish oil for an optimum supply of marine omega-3 fatty acids.

When the main objective is to support visual health, it is particularly beneficial to choose a dietary supplement that is very rich in DHA.

Discover Super DHA, a formula concentrated in DHA from pure fish oil, designed to maximise the supply of the main omega-3 to the retina.

Combining the right nutrients for overall eye protection

In addition to omega-3s, eye health after the age of 40 can also rely on other protective micronutrients:

• lutein and zeaxanthin, carotenoids found in high concentrations in the retina;
• plants rich in anthocyanins (grape skin, black carrot, red radish), flavonoids shown to improve ocular blood circulation and protect the retina;
• zinc, an essential trace element that helps maintain normal vision and cognitive function;
• vitamin E, an essential antioxidant that protects cells against oxidative stress, which can damage the retina and accelerate eye ageing;
• vitamin B2, which helps to maintain normal vision by protecting eye cells against oxidative stress, and can help to reduce visual fatigue;
• vitamin A, which helps maintain normal vision.

Discover OmegaVision Pro, an advanced complex formulated for eye health and vision which combines several ingredients: DHA, lutein, zeaxanthin, zinc and vitamins.