What It Measures
This test measures the combined percentage of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in red blood cell membranes relative to total fatty acids. Unlike a simple blood draw that captures a snapshot, the Omega-3 Index reflects your average omega-3 intake and incorporation over approximately 3 months, similar to how HbA1c reflects average blood sugar.
The Omega-3 Index measures the percentage of omega-3 fatty acids (EPA and DHA) in red blood cell membranes, reflecting long-term omega-3 status over the past 90-120 days. It is an established risk factor for cardiovascular disease and is increasingly recognized as a key biomarker for brain health, inflammation, and overall longevity.
Current Value
What High Means
Very high omega-3 levels (>12%) are uncommon and generally not harmful. In rare cases, extremely elevated levels may be associated with slightly increased bleeding risk, though this is largely theoretical. High levels are typically seen in populations with heavy fish consumption (e.g., Japanese, Inuit) and are associated with significantly lower cardiovascular and all-cause mortality risk.
Possible Symptoms
Very high levels are rarely symptomatic. Theoretical concerns include easy bruising, prolonged bleeding time, fishy body odor, and loose stools — though these are more associated with excessive supplementation than with high index values per se.
What Low Means
A low Omega-3 Index (<4%) places individuals in the highest risk zone for sudden cardiac death, fatal coronary heart disease, and overall cardiovascular mortality. Low levels are also associated with increased systemic inflammation, cognitive decline, depression, dry skin, joint pain, and impaired fetal neurodevelopment during pregnancy. Most Western populations fall in the deficient-to-low range.
Possible Symptoms
Dry and flaky skin, brittle nails and hair, poor concentration and brain fog, fatigue, joint pain and stiffness, mood disturbances (depression, anxiety, irritability), poor wound healing, frequent infections, dry eyes.
Risk Factors
Cardiovascular disease, sudden cardiac death, coronary heart disease, atrial fibrillation, cognitive decline and dementia (including Alzheimer's disease), major depressive disorder, age-related macular degeneration, rheumatoid arthritis and inflammatory conditions, preterm birth, ADHD in children. A low Omega-3 Index is independently associated with increased all-cause mortality.
Actionable Advice
Supplements
- •EPA/DHA fish oil (triglyceride form)
- •Algal oil (vegan EPA/DHA)
- •Krill oil
- •Cod liver oil
- •SPM (Specialized Pro-resolving Mediators)
Diet & Lifestyle
- •Eat fatty fish 2-3 times per week (salmon, mackerel, sardines, anchovies, herring)
- •Choose wild-caught over farmed fish when possible for higher omega-3 content
- •Take omega-3 supplements with a fat-containing meal to improve absorption
- •Reduce omega-6 seed oil intake (soybean, corn, sunflower oil) to improve omega-3/omega-6 ratio
- •Consider 2-4g combined EPA/DHA daily if your index is below 8%
- •Store fish oil supplements in the refrigerator to prevent oxidation
- •Include plant-based omega-3 sources (flaxseed, chia seeds, walnuts) as supplementary — note these provide ALA which converts poorly to EPA/DHA
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Historical Trend
Related Biomarkers
Resources & Studies
All Readings
| Date | Value | Change |
|---|---|---|
| 2026-01-28 | 6.2 % by wt | 0.0 |
| 2025-08-25 | 6.2 % by wt | — |