This Everyday Supplement May Reverse Insulin Resistance

Is type 2 diabetes prevention as simple as stocking the right staples in your kitchen?

Several recent studies suggest it could be. From coffee and tea to common spices like cinnamon, science has continually proven that protecting your health doesn't have to be as scary—or inconvenient—as it may seem.

Now, even more research is further confirming that, as a Brazilian study revealed another tool you likely have in your cupboard already (or can easily grab at your local pharmacy) may prevent type-2 diabetes and possibly reverse insulin resistance.

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The Everyday Supplement That Can Reverse Insulin Resistance

Published in the medical journal Nutrients, the study examined the effects of omega-3 fatty acids on inflammation and blood sugar control in non-obese individuals with type 2 diabetes. To do so, they examined four groups of rats: Two groups of different types received daily omega-3 supplementation three times per day (let's call them Group A) while two others groups did not (Group B, or the control group).

Related: Omega-3 Foods: Best Dietary Sources of Omega-3s

Fish oil supplements could improve insulin resistance and reduce blood sugar levels.

After tracking their body's responses accordingly, the researchers concluded that omega-3 supplementation lowered blood sugar levels and improved insulin sensitivity in diabetic rats, suggesting that omega-3 and/or fish oil supplements could have the same effects on humans.

Fish oil supplements could reduce inflammation and bad cholesterol.

Omega-3 supplementation also helped reduce inflammatory markers and inflammation overall, while lowering "bad" cholesterol (LDL), triglycerides and C-reactive protein (CRP).

Related: Best Food for Insulin Resistance, According to Dietitians

Why Does This Matter for Me?

Knowledge is power when it comes to protecting your health, and this sheds further light on how to combat conditions like type 2 diabetes with lifestyle changes.

"These findings are very promising and not particularly surprising since we already know omega-3s help reduce inflammation, and since insulin resistance has an inflammatory component, it makes sense they’d play a role in improving blood sugar control too," Alyssa Simpson RDN, CGN, CLT, a registered digestive health dietitian in Phoenix, Ariz., who was not involved with the study, tells Parade.

"What's cool is how this study highlights the immune system shift—less pro-inflammatory activity, more regulatory T cells—which could be a key piece in managing type 2 diabetes beyond just diet and exercise."

Related: 4 Ways You Can Reverse Type 2 Diabetes Naturally

Fish Oil Supplements for Type 2 Diabetes Prevention: What to Know

Simpson agrees with this study's findings, in that omega-3s play an important role in Type 2 diabetes prevention.

"Omega-3 fats help to decrease inflammation, and since inflammation is such a strong driver of insulin resistance and high cholesterol, over time, this can benefit blood sugar control and lipid markers," she explains.

That said, they're not going to do all the work alone: "Fish oil can be helpful, but it works best as part of a bigger strategy, like improving diet quality, managing stress, and getting movement in," Simpson says. "If someone's still eating a super-processed diet or not managing other lifestyle factors, fish oil alone isn’t going to move the needle much."

Related: The Worst Habit for Blood Sugar, According to an Expert

Other Health Benefits of Omega-3s

Regardless of whether you're personal worried about type 2 diabetes, taking—or eating more food with—omega-3s is almost never a bad idea when it comes to well-being.

"Omega-3s have many more benefits than reducing blood sugar and lowering cholesterol," says Simpson. "They really help to reduce inflammation, which affects so many other aspects of our health. For example, they can improve brain function, mood, digestion and lower inflammation in the gut allows good microbes to thrive while keeping the not-so-great ones in check."

Related: The Most Important Supplement for Brain Health

How to Boost Omega-3s Without Supplements

Don't like taking pills? Try eating more fatty fish like salmon, which are well-known and beloved for their high levels of omega-3s (and a key component of the Mediterranean diet for this reason).

"Fatty fish like salmon sardines, mackerel, and anchovies are all very high in omega-3s," Simpson says. "In fact, the omega-3 fats in fish might even be better absorbed from eating the fish than from supplements, but the problem is most people aren't eating fish often enough to get the therapeutic effect."

You can also get some from plant sources like chia seeds, flaxseeds and walnuts, though "the type of omega-3 in those (ALA) isn't as easily converted by the body, so fish or fish oil supplements tend to be more effective," according to Simpson.

As for how to know if you should take supplements versus relying on diet alone? "If someone's not eating fatty fish at least a few times a week, a fish oil supplement can help fill the gap," Simpson concludes.

Up Next:

Related: The Most Surprising Benefit of Fish Oil, According to Experts

Sources

• "Omega-3 Fatty Acids Weaken Lymphocyte Inflammatory Features and Improve Glycemic Control in Nonobese Diabetic Goto-Kakizaki Rats." Nutrients.

• Alyssa Simpson RDN, CGN, CLT