Oily Fish, Fish Oil Supplements Linked to Lower Diabetes Risk

In the largest study of its kind to date, regularly eating oily fish such as salmon, sardines, lake trout and albacore tuna reduced the risk of type 2 diabetes.[1]

The observational study, which was published in Diabetes Care, analyzed the health and diet of nearly 400,000 middle aged and older UK residents across roughly 10 years.[2] The study found people who eat one or more servings weekly of oily fish have a 22% lower risk of type 2 diabetes compared with those who never eat oily fish. Even people who eat less than one serving of oily fish weekly have a 16% lower risk of type 2 diabetes. Non-oily fish, on the other hand, has no link to type 2 diabetes risk reduction, according to the study.  While the study may lead to future dietary guidelines for prevention of type 2 diabetes, clinical trials are needed before any formal recommendations are made.

Other Potential Benefits of Oily Fish

Fish oil contains high amounts of omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).[3] Omega-3 acids support essential functions throughout the human body, from maintaining cell membranes to promoting hormone production.

Some research indicates omega-3 acids may reduce the risk of heart attack or stroke, according to the American Heart Association.[4] Other research suggests omega-3 acids can help reduce inflammation and even fight depression, according to studies published by the National Institutes of Health (NIH).[5][6]

Staying Safe with Fish

Oily fish is an attractive option for good health — not only for its rich omega-3 content and potential type 2 diabetes risk reduction, but also for its high amounts of protein, vitamin B12, vitamin D, iron, and numerous other nutrients. [5] However, it’s important to remember fish contain mercury. The Food and Drug Administration (FDA) provides detailed guidelines for safely eating fish, including which fish contain more mercury than others. As always, remember to talk with your doctor before making changes to your diet.

Though regularly eating oily fish was linked to the greatest type 2 diabetes risk reduction, the study found those who consistently took fish oil supplements had a 9% reduction in risk.[1] It’s important to remember not all fish oil supplements are equal. Make sure you choose high-quality, highly concentrated supplements  such as OmegaGenics EPA-DHA 1000 from Metagenics and follow the recommended dosage.


  1. https://care.diabetesjournals.org/content/early/2021/01/05/dc20-2328
  2. https://www.medscape.com/viewarticle/945007
  3. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
  4. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
  5. https://pubmed.ncbi.nlm.nih.gov/21784145/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/
  7. https://www.fda.gov/food/consumers/advice-about-eating-fish

Not Taking a Multivitamin? Here Are 5 Reasons to Reconsider

Modified from an Original Post by Metagenics Institute

You try to eat well to feel good and stay healthy. While it’s optimal to get your daily nutritional needs from the foods you eat, it’s just plain difficult. There is conflicting information out there on the benefits of supplements, but the Dietary Guidelines for Americans 2020-2025 say that supplements may be useful for providing the nutrients you may be lacking from diet alone.

Still on the fence? Consider these top five reasons to add a multivitamin to your daily regimen.

1. Healthy aging. As we get older, our bodies have a harder time absorbing nutrients from food. The National Institute on Aging notes that starting around age 50, people begin to require increased amounts of certain vitamins and minerals.1,2 In fact, according to a study published in the American Journal of Clinical Nutrition, researchers found that taking a daily multivitamin & mineral supplement may help improve micronutrient deficiencies associated with aging.3

2. Making up for eliminated food groups. While some people have to cut certain foods like nuts or gluten out of their diets due to allergies, many eliminate particular foods or food groups from their diet voluntarily. This can cause vitamin insufficiencies and deficiencies that would be helped with a multivitamin. Trying a paleo diet? You might risk a shortage of calcium or vitamin D by eliminating dairy or grains. Cutting back on red meat? A multivitamin will replace the iron and B12 you would normally get from diet.

3. Getting the RDAs you’re not getting from food. You’ve probably heard that the typical Western diet doesn’t include nearly enough fruits, vegetables, whole grains, legumes, or lean protein. Because of that, you don’t always reap the vitamin and mineral benefits that those foods naturally supply. Consequently, nationally US adults are routinely failing to meet their daily requirements for vitamin A, C, D, E, and K, as well as for calcium, magnesium and potassium from diet alone, and this is including fortified sources!4 Supplementing with a multivitamin is therefore a prudent way to strategically fill those gaps on a daily basis. After all, the goal should not simply be to avoid blatant vitamin deficiencies, like scurvy with vitamin C deficiency. Borderline vitamin and mineral insufficiencies are just as important to avoid and address. Even the most health-conscious eater will benefit from multivitamin support to achieve micronutrient sufficiency across the board.

4. Getting that extra energy to get through the day. In today’s “go-go-go” society, one of the top complaints is a general lack of energy. Instead of reaching for that third cup of coffee, remember that your cells require certain vitamins and minerals to power your busy life; especially if you’re not getting a full eight hours of sleep or eating a balanced diet, a multivitamin can help provide the nutrients you need to feel energetic throughout the day.5

5. Managing stress. Daily life stressing you out? You’re not alone. But vitamins and minerals play significant biochemical roles in supporting and preserving your brain’s cognitive processes, and studies have shown that a daily multivitamin—particularly one with high doses of B vitamins—can help to reduce stress and support a healthy mood.6

Ready to add a daily multivitamin to your diet? Be sure to check with your healthcare practitioner to see if he or she has personalized recommendations for you and to ensure that any medications you’re currently on won’t interfere with their effectiveness or the effectiveness of the multivitamin ingredients.

You can order multivitamins through Metagenics, our trusted supplier of nutraceuticals and supplements.


  1. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. 9th Edition. December 2020. Available at https://www.dietaryguidelines.gov
  2. National Institute on Aging. Dietary Supplements. Available at https://www.nia.nih.gov/health/dietary-supplements
  3. Xu Q, Parks CG. Multivitamin use and telomere length in women. Am J Clin Nutr. 2009; 89(6):1857–1863.
  4. Fulgoni VL, Keast DR. Foods, fortificants, and supplements: where do Americans get their nutrients? J Nutr. 2011;141(10):1847-1854.
  5. Bailey RL, Gahche JJ. Why US adults use dietary supplements. JAMA Intern Med. 2013; 173(5):355-361.
  6. Stough C, Simpson T, Lomas J, et al. Reducing occupational stress with a B-vitamin focused intervention: a randomized clinical trial: study protocol. Nutrition J.2014;13(1):122.