Let’s discuss the effects of diet on eye health, specifically the glands responsible for producing tears and the tear ducts. These processes are directly dependent on the availability of vitamin A. Vitamin A plays a key role in controlling the cells that line the inside of the glands and tear ducts, as well as other tissues that line the inside of the eye.

Vitamin A Deficiency and Dry Eyes

Vitamin A plays a critical role in eye health, supporting the normal function of the tear glands, the surface of the eye, and the visual cycle. When vitamin A deficiency develops, the inner lining of the glands and ducts can undergo structural changes. These tissues may become thicker, harder, and less flexible, which significantly reduces natural tear production. As a result, a person may experience dry eyes, irritation, or a persistent feeling of discomfort.

Some people mistakenly try to treat this problem with over-the-counter eye drops, including products that contain steroids. However, such self-treatment can be not only ineffective but also risky, especially if the cause is a vitamin deficiency.

It is important to understand that self-diagnosis and the uncontrolled use of synthetic vitamin A supplements is not always the best or safest solution. High doses of synthetic retinol can lead to side effects, including toxicity, headaches, skin problems, or liver stress.

A safer and more effective approach is to increase the intake of natural dietary sources of vitamin A. Foods rich in natural retinol include:

• fish oil

• cod liver

• fatty fish

• butter

• egg yolks

• fatty cheese

• beef

In addition to retinol, the term vitamin A also includes provitamin A (beta-carotene) and other carotenoids, which the body converts into active vitamin A as needed. These beneficial compounds are abundant in brightly colored orange and green fruits and vegetables, such as:

• carrots

• apricots

• squash

• sweet potatoes

• spinach

• red peppers

• brussels sprouts

• broccoli

Maintaining a varied and balanced diet that includes both natural retinol and beta-carotene can significantly support eye health, help prevent vitamin A deficiency, and reduce the risk of dry eyes or other vision-related symptoms.

A nutrition-focused approach is one of the safest and most natural ways to support long-term eye wellness.

The right approach to vitamin A

Let’s understand vitamin A a little better. When you read that a product contains vitamin A, what you’re really talking about is a provitamin that needs to be converted to its active form, called retinol. This process is not very efficient: it takes 20 molecules of the provitamin to make one molecule of retinol. Half the population also has genetic changes that make this conversion difficult.

Retinol, the main form of vitamin A, is only found in animal products. If you are vegan and suffer from dry eyes, it may be because your body cannot convert beta-carotene (a provitamin) into retinol. However, there are other possible causes, and if the problem persists, consider the following health issues.

If you continue to have dry eyes despite your best efforts, it may be due to intestinal inflammation caused by antibiotic use. It’s also worth considering possible liver problems such as fatty liver or gallbladder dysfunction, especially if you’ve had your gallbladder removed, which can lead to a lack of bile.

Another possible cause is bacterial overgrowth syndrome in the intestines. This syndrome can deprive you of essential nutrients, as evidenced by excessive bloating after eating foods, especially those rich in fiber and vegetables.

You should also consider that the fatty liver problem mentioned earlier may be related to an inflammatory process. It is important to note that all liver-related problems can affect the body’s ability to absorb vitamin A. This vitamin accumulates in the liver, and when it becomes fatty, it loses the ability to effectively store vitamin A as well as other fat-soluble vitamins.

Therefore, it is important to consider not only sources of vitamin A, but also other aspects of health to better understand the causes of potential problems.