What Is the Omega-3 Index?
The omega-3 index measures the percentage of EPA and DHA in your red blood cell membranes. These long-chain omega-3 fatty acids are found primarily in fatty fish and fish oil.
Unlike a snapshot blood draw, RBC omega-3 levels reflect intake over the previous 4–6 months.
Why It Matters
Low omega-3 index is associated with:
- Increased cardiovascular risk — independent of cholesterol
- Elevated triglycerides
- Increased inflammation
- Cognitive decline — DHA is the dominant brain fatty acid
- Depression
Omega-3 Index Reference Ranges
Below 4%: High cardiovascular risk. 4–8%: Intermediate risk. 8%+: Optimal (lowest cardiovascular risk).
Most North Americans test in the 4–6% range due to low fish consumption.
How to Improve Your Omega-3 Index
- Fatty fish — salmon, sardines, mackerel; 2–3 servings per week
- Fish oil supplementation — 2–4g/day EPA/DHA combined; triglyceride-form for better absorption
- Algae-based omega-3 — effective alternative for non-fish eaters
- Reducing omega-6 intake — limiting refined seed oils improves the ratio
Is the Omega-3 Index Tested in a Standard Physical?
No. Stem Health includes the omega-3 index in every Core and Horizon Assessment.
