Why You Should Get Your Omega-3 Index Measured

By Anne-Marie Chalmers, MD

Have you heard about the omega-3 index? Since 2004, scientists have been suggesting it as a tool for measuring a person’s risk of cardiovascular disease, in a similar way to how cholesterol levels are used today. The more research comes out, the more researchers believe that the omega-3 index is something we all need to be paying closer attention to.

What Is the Omega-3 Index?
The omega-3 index is simply a measure of the amount of EPA and DHA omega-3 fatty acids in the red blood cells. The higher the number, the more EPA and DHA you have in your body.
Having a low omega-3 index number is considered a higher risk factor for developing coronary heart disease and other cardiovascular health issues. Your risk depends on where your number falls on the scale:
• Less than 4% is considered high risk (“undesirable”)
• 4 – 8% is considered intermediate risk (“intermediate”)
• Above 8% is considered low risk (“desirable”)

The studies exploring omega-3 index levels have found intriguing results, including:
• People with low omega-3 index levels were 10 times as likely to die from sudden cardiac death compared to people with higher omega-3 index levels.
• Those with the highest omega-3 index levels had a 33% reduction in risk of mortality, compared to the people with the lowest levels.

The omega-3 index may also be helpful for assessing health risks beyond cardiovascular disease. Studies are currently investigating the relationship between omega-3 index levels and mental health issues, like depression, cognitive function, body weight, and eye health issues.

Why the Omega-3 Index Matters
Measuring your omega-3 index level allows you to evaluate how much EPA and DHA is actually integrated into your cells, and how much is available for fundamental metabolic functions.

This is important because, even if you eat fish multiple times per week, your fish might contain more or less omega-3s depending on the fish species, time of year, and the cooking method. Similarly, taking fish oil supplements isn’t always straightforward, as the amount absorbed can be impacted by dose, formulation, genetics, age, gender, medication-use, and lifestyle.

If you get your omega-3 index measured, you’ll know if your current efforts are sufficient. This knowledge is especially important since even health-conscious people are not always aware of their omega-3 intake. One survey found that in a group of people with omega-3 index levels in the intermediate risk range, some 30% believed they were consuming enough omega-3s.

Tips to Improve Your Omega-3 Index
Americans on the whole consume too few omega-3s from fish or fish oil, and as a result, most of us also have low omega-3 index levels. A recent study of global omega-3 index levels found that an estimated 95% of Americans had an omega-3 index of 4 or below, putting them in the high risk category.
These poor numbers do not compare well with other developed nations. In Japan, for instance, the average omega-3 index is more than double that of the average American, with some surveys reporting that Japanese men consume over 100 g (approximately 3.5 oz) of fish daily.
The good news is, even if your omega-3 index is low, you can fix it. Increasing your dietary intake of EPA and DHA omega-3s by eating fatty fish and taking a fresh fish oil supplement is strongly correlated with increased omega-3 index levels. So, if your omega-3 index level needs improving, you can:

1. Eat More Fatty Fish
Salmon and small fish like sardines and mackerel are excellent sources of omega-3s.

2. Commit to Taking an Effective Dose of Fresh Fish Oil
Studies show it can take between 1800 – 2000 mg of EPA/DHA daily to move a person’s index by 4-5 percentage points. Notably, to get this dose, you’d need to consume at least 6 regular fish oil capsules daily (This dose discrepancy could also help explain why many omega-3 supplements fail to deliver results).
We typically find that when people routinely consume one tablespoon (or a single vial) of our Omega Cure® oil, their omega-3 index levels measure around 10 – 12%. That said, there can be variations between people.

3. Practice These Dietary Changes for at Least 4 Months
Before reassessing your omega-3 index, it’s important to remember that it takes some time for the omega-3 fatty acids to be fully-absorbed by the body.

4. Reduce Consumption of Omega-6s
As you work on increasing your omega-3 intake, make a conscious effort to simultaneously decrease your omega-6 intake. This means dramatically lessening consumption of omega-6-rich processed foods like pizzas, doughnuts and fries, as well as synthetic sweeteners and vegetable oils.
This article was abbreviated from a longer version published on omega3innovations.com. For the full text and references, visit:

Why Everybody Should Get Their Omega-3 Index Measured

About Anne-Marie Chalmers, MD
Born and raised in the United States, Dr. Chalmers graduated from Brown University and completed her medical training at the University of Oslo in Norway. Dr. Chalmers practiced emergency, family, and preventive medicine in Norway for many years. Today, she serves as the co-founder and president of Omega3 Innovations.

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