Omega-3 supplements, typically derived from fatty fish like mackerel and salmon, are popular for their potential health benefits. While they effectively lower triglycerides and may support brain function, their impact on blood sugar remains unclear. Recent scientific reviews present conflicting results, raising questions about whether these supplements can reliably influence glucose levels.
Conflicting Research Findings
A 2024 analysis of 35 studies on omega-3s and diabetes showed inconsistent outcomes: some participants experienced reduced fasting blood glucose, while others did not. A 2022 review of 30 studies suggested a “significant effect” on lowering fasting glucose, yet a larger 2019 systematic review in The BMJ, encompassing 83 trials, found little to no effect on blood sugar or the prevention of type 2 diabetes. Even a 2020 meta-analysis of 12 controlled trials revealed no significant difference in glucose control between those taking fish oil versus placebo.
This mixed data highlights a key challenge in nutrition research: the effects of supplements can vary widely based on dosage, type of omega-3, and individual health conditions. The human body is complex, and single-nutrient approaches rarely yield consistent results.
Expert Perspectives
Experts in diabetes management suggest omega-3s are not a primary tool for blood sugar control. Registered dietitian Vandana Sheth notes that “most studies show little to no meaningful change in HbA1c or fasting glucose.” While omega-3s may indirectly aid blood sugar by reducing chronic inflammation, the effects remain “small or mixed,” according to Erin Palinski-Wade.
Endocrinologist Andres Splenser emphasizes that omega-3s are not recommended for glycemic control but may be beneficial for lowering triglycerides and cardiovascular risk, a concern for people with diabetes.
Dosage, Risks, and Alternatives
Given the inconclusive evidence, the American Diabetes Association does not recommend omega-3s for blood sugar management. If you still choose to supplement, keep the dose under 3 grams daily to avoid increased bleeding risk, particularly if taking anticoagulants. Individuals with fish allergies, atrial fibrillation, or liver conditions should exercise caution. High doses of certain omega-3 products (like cod liver oil) can lead to vitamin A toxicity.
A food-first approach is preferable: incorporate fatty fish, chia seeds, flax, or hemp into your diet. Ultimately, effective blood sugar management relies on a holistic strategy—fiber-rich meals, adequate protein, exercise, and sufficient sleep—rather than relying on a single supplement.
In conclusion, current evidence suggests omega-3 supplements have minimal, if any, direct effect on blood sugar levels. They may offer cardiovascular benefits but are not a reliable solution for glycemic control.
