This article discusses the rationale for using omega-3 fatty acids in type 2 diabetes and evaluates the benefits of supplements for the cardiovascular system.
Omega-3 in Type 2 Diabetes
Specifically, there were two meta-analyses: one studied whether omega-3 could be beneficial in treating type 2 diabetes (T2D), and the other examined what these fatty acids could offer in heart disease.
The second meta-analysis particularly interested me as I have been trying to regularly take omega-3 post-heart attack. So, it made me wonder, am I just throwing money to the wind?
But let's start with T2D: here, it's necessary to differentiate between treating severe and mild forms of the disease, as well as its prevention.
For managing mild forms and for disease prevention, omega-3 fatty acids can certainly be useful—they are part of a balanced diet but can also be obtained in sufficient quantity from regular food, not just supplements.
In any case, scientists acknowledge that a diet with sufficient omega-3 works better than one without these fatty acids.
As for treating moderate and severe forms of T2D, things are not so simple. It is known that the most important among omega-3s are three fatty acids: eicosapentaenoic (EPA), docosahexaenoic (DHA), and alpha-linolenic (ALA).
It is believed that the first two bring the most benefits, while ALA (incidentally, predominant in the popular flaxseed oil) is almost useless.
However, it was found that neither EPA nor DHA have any impact on blood glucose levels, meaning they do not affect the course of T2D—despite most studies focusing on their "participation."
But once ALA was involved, it was possible to increase insulin secretion during fasting by 7 percent even in severe forms of diabetes, which led to a noticeable reduction in blood glucose levels.
Yes, all this still needs clarification, but it hardly makes sense to write off omega-3 in treating diabetes outright.
Omega-3 and the Heart
Precisely, not just the heart, but the cardiovascular system as a whole. The result of meta-analysis number two is categorical: omega-3 are unlikely to be beneficial in treating cardiovascular diseases and preventing stroke.
Yet, there is a study showing a 28% reduction in the risk of heart attacks among those who regularly took omega-3 supplements (meanwhile, the risk of fatal attacks decreased by a whole 50%, although the stroke risk remained unchanged).
It was ignored because it was in the clear minority, but it deserves a closer look. Honestly, I don't understand how one could miss the obvious: you don't have to be a genius to notice what sets this study apart from the rest.
It's all about the dosages, but not of omega-3 as a whole, rather EPA and DHA—in this case, they play a crucial role.
The typical dose of a supplement containing omega-3 fatty acids is 2-3 grams—as recommended by manufacturers. But in two grams of, for example, this supplement—NOW Omega 3—there's only 600 mg of the "EPA + DHA" combination.
Whereas in the study mentioned at the beginning of this paragraph, subjects took 2 grams (!) of this combination daily.
If you take 5 mg, for example, of methandrostenolone per day, you will hardly feel anything. But that doesn't mean the drug is ineffective
Benefits for the Cardiovascular System
Omega-3 fatty acids can indeed be quite helpful for cardiovascular diseases—taken as a supplement they reduce the risk of an attack.
You just need to ensure that the supplement contains enough eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids, and the daily dose of the supplement itself should be tripled compared to what the manufacturer recommends. This is on average, but an excess in this case definitely won't hurt.
Omega-3 can be effective in diabetes—it's definitely worth including foods containing them in your diet. Just in this case, you need to pay attention to alpha-linolenic acid (ALA)—as I already said, there's a lot of it in flaxseed oil.
Other Beneficial Properties
But omega-3 can help not only heart patients and diabetics. It's an excellent natural anti-inflammatory agent.
A combination of omega-3 with curcumin (another natural remedy that helps fight inflammation) will aid in arthritis, as well as alleviate pain in muscle and ligament injuries. Finally, omega-3 can help with asthma and autoimmune dysfunction.
Conclusion
This is really cool stuff. If you're already taking omega-3—keep taking it; don't pay attention to the occasional rebuttals of their usefulness popping up here and there.
And if you're not taking them, consider starting. Yes, it's not very cheap. But it's very healthy.
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