OMEGA-3 INDEX
INTERPRETER
The Omega-3 Index measures EPA and DHA as a percentage of total red blood cell fatty acids. It's one of the most important biomarkers for cardiovascular health and longevity.
// ENTER YOUR VALUES
Percentage of EPA + DHA in red blood cell membranes
OPTIONAL: INDIVIDUAL VALUES
If you have individual EPA/DHA values, enter them to calculate your index
ABOUT THE TEST
The Omega-3 Index test uses dried blood spots or whole blood to measure fatty acid composition. It reflects your omega-3 intake over the past ~120 days.
// INTERPRETATION
YOUR OMEGA-3 INDEX
--%
Enter your Omega-3 Index to see interpretation.
TARGET ZONE
8-12%
"Cardioprotective"
US AVERAGE
~4-5%
"High Risk Zone"
Guidance: Enter your value for optimization guidance.
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RISK CLASSIFICATION
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UNDERSTANDING OMEGA-3 FATTY ACIDS
WHY THE OMEGA-3 INDEX MATTERS
The Omega-3 Index is one of the most validated biomarkers for cardiovascular risk. Unlike a snapshot of blood levels, it reflects your long-term omega-3 status over approximately 120 days (the lifespan of red blood cells).
EPA VS. DHA
- EPA (Eicosapentaenoic acid): Anti-inflammatory effects, mental health support, triglyceride reduction
- DHA (Docosahexaenoic acid): Brain structure, eye health, neurological development, membrane fluidity
- Combined effect: Both work synergistically for cardiovascular and cognitive health
HEALTH BENEFITS OF OPTIMAL LEVELS
- Cardiovascular: Reduced sudden cardiac death risk, lower triglycerides, improved arterial function
- Brain health: Supports cognitive function, may reduce depression and anxiety risk
- Inflammation: Helps resolve inflammation, supports immune balance
- Eye health: DHA is a major structural component of the retina
- Longevity: Higher Omega-3 Index associated with longer telomeres and lifespan
SOURCES OF EPA & DHA
- Fatty fish: Salmon, mackerel, sardines, anchovies, herring (2-3 servings/week)
- Fish oil: Concentrated EPA/DHA supplements
- Algae oil: Vegetarian/vegan source of DHA (and some EPA)
- Krill oil: Phospholipid-bound omega-3s with astaxanthin
- Cod liver oil: EPA/DHA plus vitamins A and D
SUPPLEMENTATION GUIDELINES
| CURRENT INDEX | EPA+DHA DOSE | RETEST |
|---|---|---|
| <4% | 2,000-3,000 mg/day | 3-4 months |
| 4-6% | 1,500-2,000 mg/day | 4-6 months |
| 6-8% | 1,000-1,500 mg/day | 6 months |
| >8% | 500-1,000 mg/day (maintenance) | Annually |
Individual response varies. Some people require higher doses to achieve optimal levels. Take with a fat-containing meal for best absorption.
QUALITY CONSIDERATIONS
- Third-party testing: Look for IFOS, NSF, or USP certification
- Freshness: Check for low oxidation (TOTOX value) to avoid rancid oils
- Form matters: Triglyceride or phospholipid forms absorb better than ethyl esters
- Take with food: Absorption increases 3x when taken with a fatty meal
Important: This tool is for educational purposes only. Omega-3 supplementation is generally safe for most people, but those on blood thinners, with bleeding disorders, or scheduled for surgery should consult their healthcare provider. Fish allergies and certain medications may also require medical guidance.
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