Omega-3 fatty acids are polyunsaturated fats, considered “essential” because the body cannot produce them and must obtain them through diet. Diabetes is a chronic condition marked by elevated blood sugar levels, often due to issues with insulin production or use. The relationship between omega-3 fatty acids and diabetes is an area of ongoing scientific investigation.
Understanding Omega-3 Fatty Acids
Omega-3 fatty acids include three primary types: Alpha-Linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). ALA is found in plant-based sources, while EPA and DHA come from marine life. The body can convert ALA into EPA and DHA, but this conversion is often limited, making direct intake of EPA and DHA beneficial.
These fatty acids form structural components of cell membranes. They contribute to the proper functioning of the brain, eyes, and nerves. Omega-3s also have anti-inflammatory properties.
How Omega-3s Influence Diabetes
Omega-3 fatty acids influence diabetes primarily by addressing inflammation, a significant contributor to insulin resistance. Research indicates that omega-3s, specifically DHA and EPA, can activate a receptor called GPR120 on macrophages, specialized white blood cells. This activation leads to an anti-inflammatory effect, helping reduce chronic inflammation often seen in individuals with obesity and insulin resistance.
By modulating the inflammatory response, omega-3s may improve insulin sensitivity, allowing cells to respond more effectively to insulin and better regulate blood sugar levels. This action may also lower triglyceride levels, a common concern in individuals with diabetes.
Omega-3s may also help mitigate common diabetes complications.
Diabetic Nephropathy
EPA has shown beneficial effects in diabetic nephropathy by improving renal function.
Diabetic Retinopathy
DHA is linked to improved retinal function, and higher levels of DHA are associated with a lower risk and severity of diabetic retinopathy.
Diabetic Neuropathy
Omega-3 supplementation has improved nerve conduction velocity in diabetic neuropathy, suggesting a protective role against nerve damage.
Vascular Complications
Higher levels of omega-3s, particularly DHA, are associated with a lower risk for both macrovascular (affecting large blood vessels) and microvascular (affecting small blood vessels) complications in individuals with type 2 diabetes. This includes a reduced risk for coronary heart disease and diabetic kidney disease.
Dietary Sources and Supplementation Considerations
Increasing omega-3 intake can be achieved through various dietary sources. Fatty fish like salmon, mackerel, herring, and sardines provide EPA and DHA. Plant-based options for alpha-linolenic acid (ALA) include flaxseeds, chia seeds, walnuts, and certain plant oils such as flaxseed, soybean, and canola oil.
Omega-3 supplements, including fish oil, krill oil, cod liver oil, and algal oil, are available for those who may not get enough from their diet. Algal oil offers a vegetarian source of EPA and DHA. These supplements can help reduce triglyceride levels, with dosages varying widely.
When considering supplementation, be aware of potential side effects like a fishy aftertaste, nausea, bloating, or burping, especially with fish oil products. Taking supplements with meals containing dietary fat can improve absorption and reduce discomfort. Omega-3 supplements can also interact with certain medications, such as anticoagulants, potentially increasing the risk of bleeding. It is important to consult with a healthcare professional before starting any new supplement to ensure safety and discuss appropriate dosages and potential interactions.