Digital eye strain (computer vision syndrome) is now common: many students, IT workers and homemakers report dry, tired eyes, blur and headaches after long screen use. Recent clinic surveys and studies show prevalence often around 40–60% depending on the group and daily screen time, and children using devices >2–4 hours a day are particularly affected. Simple workplace and home habits (screen breaks, correct lighting, blinking, screen position) are the mainstay of prevention.
Beyond ergonomics, a small but growing body of research has tested whether dietary anthocyanin-rich foods — berries such as blackcurrant or bilberry — can reduce eye strain from screen work. Several randomised, double-blind trials in healthy volunteers who do heavy near work found that standardised blackcurrant or bilberry extracts improved measures of visual fatigue, reduced the temporary near-focus blur (nearwork-induced transient myopia), and helped objective measures of eye function after screen tasks compared with placebo. These trials are usually short (weeks to a few months) and sample sizes are modest, but results are consistent enough to suggest a possible benefit for people who suffer from tiring eyes after long computer use.
Mechanistically, anthocyanins may help by reducing oxidative stress, improving micro-blood flow in the retina and optic nerve, and easing the tonic contraction of the ciliary muscle that holds the lens for near vision. That’s why trials report faster recovery of focus and lower subjective eye-strain scores after supplementation. Still, most evidence comes from extracts or concentrated supplements tested in Japan and Europe; large trials in Indian populations are missing.
Should you rush to buy bilberry or blackcurrant pills? Not so fast. The supplement market is inconsistent: DNA- and lab-based surveys have repeatedly shown that many herbal/berry supplements are either low quality, adulterated, or mislabeled. In practice this means you may pay for a product that contains far less active ingredient than claimed — or contains fillers. Also, most clinical trials used standardised extracts at specific doses; over-the-counter products vary widely. If you try a supplement, choose reputable brands with third-party testing and prefer products that report standardised anthocyanin content. Even then, treat supplements as an adjunct, not a substitute for ergonomic measures and eye care.
For practical, India-friendly advice: first and always do the basics — correct screen height (top of screen at or slightly below eye level), 20–20–20 (every 20 minutes look 20 feet / ~6 metres away for 20 seconds) or similar micro-break rules, blink frequently or use lubricating drops if advised by your eye doctor, reduce glare with matte screen protectors, use proper ambient lighting, and limit continuous screen stretches when possible. These changes often improve symptoms more than any pill.
For children attending long online classes, enforce regular breaks and encourage outdoor time when possible — it helps eyes and general health.
If you want to try dietary measures, prefer whole foods first: Indian, affordable options with anthocyanins or related polyphenols include purple/red grapes, jamun (Indian black plum), pomegranate arils, beetroot, black mulberries (where available), and dark-coloured pulses and millets.
These are inexpensive, widely available, and give benefits beyond eye health (vascular, metabolic). Frozen berries or imported blueberries are fine if affordable. If using a standardised bilberry or blackcurrant extract, follow the dose used in trials (many used ~120–240 mg/day of a standardised extract), check for third-party quality testing, and stop if you notice side effects.
A few important cautions: supplements can interact with medications (for example, some berry extracts may affect blood clotting), and high doses are not necessarily safer. Pregnant or breastfeeding women, people on blood thinners, and children should consult a clinician before starting extracts. And remember — the evidence from trials is promising but not definitive: many studies are small, of short duration, and often industry-linked. The safest, highest-value approach is ergonomics plus a balanced diet that includes naturally coloured fruits and vegetables.
Bottom line: digital eye strain is common in India and primarily prevented by break habits and good ergonomics. Anthocyanin-rich foods or standardised bilberry/blackcurrant extracts show modest, consistent benefits in small trials for reducing eye fatigue and improving near-vision recovery after screen work, but supplements vary in quality and large India-specific studies are missing. Start with practical screen habits, add locally available colourful fruits and berries, and consider a vetted extract only as a supplementary measure after discussing it with a healthcare professional.
References
Nakaishi H et al., Effects of black currant anthocyanoside intake on VDT-work induced transient refractive alteration — double-blind crossover trial. PubMed (2000).
Ozawa Y et al., Bilberry extract supplementation for preventing eye fatigue in VDT workers — randomized, double-blind, placebo-controlled (2015). PubMed.
Kosehira M et al., 12-week bilberry extract trial showing relief of tonic accommodation from VDT tasks (2020). PMC.
Kaur K et al., “Digital Eye Strain — A Comprehensive Review” (2022) — overview of causes, symptoms and management strategies. PMC.
Mohan A et al., Prevalence and risk factors for digital eye strain in an Indian cohort (2021). Indian J Ophthalmol / PubMed.
Newmaster SG et al., DNA barcoding detects contamination and substitution in herbal products — warning about supplement label accuracy (2013).
• “Can Nutrition Play a Role in Ameliorating Digital Eye Strain?” — Nutrients, 2022. Available: https://www.mdpi.com/2072-6643/14/19/4005
• “Digital Eye Strain – A Comprehensive Review” — PMC, 2022. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9434525/
• Kosehira et al., “A 12-Week-Long Intake of Bilberry Extract…Objective Findings of Ciliary Muscle Contraction of the Eye” — PMC. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146147/
• “Effects of anthocyanin, astaxanthin, and lutein on eye functions” — JCBN, 2021. Available: https://www.jstage.jst.go.jp/article/jcbn/advpub/0/advpub_20-149/_article
• “Prevalence and risk factor assessment of digital eye strain among children …” Indian J Ophthalmol. Available: https://journals.lww.com/ijo/fulltext/2021/01000/prevalence_and_risk_factor_assessment_of_digital.40.aspx