GLP-1 and Omega-3s: How They Support Metabolism, Heart Health, and Appetite Control

Understanding GLP-1s: Key Regulators of Metabolism and Appetite

Glucagon-like peptide-1 or GLP-1 is a hormone that is released in your intestines after eating that aids in digestion and absorption. It activates insulin, which is a hormone that controls the amount of glucose in your blood, and blocks glucagon secretion, preventing excess glucose from getting into your bloodstream. It can promote slower digestion by slowing gastric emptying and can work with your brain to help control hunger and satiety cues. Your body needs this hormone to help with glucose metabolism.

Outside of blood sugar control and lowering your A1c, GLP-1 is critical for blood pressure management, reducing cardiovascular disease, lowering LDL cholesterol, and improving fatty liver disease. They specifically affect cardiovascular health by binding to GLP receptors that are located throughout the body, including cardiomyocytes and blood vessels. They reduce oxidative stress through the production of nitric oxide. Additionally, GLP also helps curb your appetite by slowing gastric emptying, which can make you feel full longer and prevent mindless eating due to that constant nagging hunger and unintended weight gain. Reducing overall weight and treating obesity is also a direct way to limit cardiovascular risk.

Several GLP-1 agonists used to treat type 2 diabetes also show cardioprotective effects, as previously mentioned: Liraglutide, semaglutide, and dulaglutide.

The Power of Omega-3s: Essential Fatty Acids for Overall Well-being

Omega-3s are essential fatty acids that your body can’t make. You have to consume these nutrients from foods. EPA or eicosapentaenoic acid is mainly found in fish and fish oil, and is known for reducing inflammation, lowering triglyceride levels, and supporting cell membrane formation. DHA or docosahexaenoic acid is critical for brain development, especially during pregnancy, infancy, and early childhood. It is found in fatty fish, fish oil, and algae, and can be produced from the essential fatty acid ALA or alpha-linolenic acid. ALA is primarily found in plant foods like nuts, seeds, and their respective oils. ALA can convert to EPA and DHA in small amounts.

Triglycerides are a type of fat that makes up cholesterol levels. These fats particularly come from fats and oils in the diet. If triglyceride levels are too high, this can lead to an increased risk of atherosclerosis or plaque build-up in your arteries, which can lead to issues like a heart attack or stroke. Omega-3 fatty acids help lower triglyceride levels by reducing the liver's ability to produce and secrete VLDL, which carries triglycerides. They also increase the activity of lipoprotein lipase, which is an enzyme found in the body that breaks down triglycerides in the blood so they can’t be used or stored in the body. Omega-3s also help reduce blood pressure by relaxing and dilating blood vessels, helping with blood flow, and reducing the force against the artery walls.

Omega-3 fatty acids promote healthy cells by shaping cell membranes, can act as sequestrates of inflammation, modulate the immune system, and regulate inflammatory processes/pathways in the body. They can also influence the gut microbiome, which can impact inflammation throughout the body. More healthy gut bacteria can lead to less systemic inflammation.

Exploring the Potential Synergy: Omega-3s and GLP-1 Function

Omega-3 fatty acids have been shown to help improve insulin sensitivity in individuals with metabolic disorders. A good insulin sensitivity is defined by how well your body responds to insulin or how well your body utilizes insulin to manage blood sugar levels. Low insulin sensitivity is related to insulin resistance, which can eventually lead to a diagnosis of type 2 diabetes.

Omega-3s are mainly known for their effect on cardiovascular health, particularly lowering the risk of heart disease and stroke by modifying cholesterol levels, improving blood pressure, and reducing inflammation.

Some research has also shown that intake of omega-3-rich foods in obese and overweight adults has aided in promoting satiety and fullness, which can prevent grazing and overeating behaviors. This may help individuals seeking to lose weight achieve their goals more effectively.

Incorporating Omega-3s into Your Diet: Food Sources and Supplements

Fatty Fish: Excellent Sources of EPA and DHA

If you’re looking to get more omega-3s in your diet, aim to consume fatty fish 2-3 times a week. Great sources of omega-3 fatty acids come from salmon, tuna, mackerel, herring, and sardines. Just beware of your intake of larger ocean fish, as these can contain higher levels of mercury. Choosing lower mercury fish like anchovies, trout, salmon, and sardines is a good option.

Plant-Based Omega-3s: ALA and Conversion

Routinely consuming a variety of nuts and seeds in your diet is another excellent way to increase your intake of omega-3 fatty acids, specifically ALA. Try chia seeds, hemp seeds, flax seeds, walnuts, edamame, or soy products. Not only are you getting the healthy fats, but these are also a great source of fiber in the diet. Try adding seeds to your smoothie, or you can try one new fish recipe each week!

Omega-3 Supplements: Dosage and Considerations

General guidance suggests a daily intake of 250-500 mg per day of EPA and DHA combined. This can be achieved through diet, or if you take supplements, it can be achieved this route as well. The American Heart Association recommends consuming two servings of fatty fish per week to optimize heart health. If you are taking supplements, be aware of potential side effects like nausea and heartburn if taking excessive amounts; it is best to eat good sources of these fatty acids from whole foods.

The Role of Omega-3s for Individuals Using GLP-1 Medications

If you are using or thinking about using GLP-1 medications, diet modifications like increasing omega-3 fatty acid-rich foods in your diet can help amplify the effects of the medication and aid in weight loss and improving overall health. Furthermore, a diet rich in omega-3s and fiber-rich foods can reduce the potential side effects of GLP-1s. Focus on consuming 2-3 servings of fatty fish each week, and include a variety of nuts and seeds in your diet, which also provides fiber.

If you’re new to taking GLP-1s or looking to tailor your diet further and have questions, consult with your healthcare provider or dietitian.

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