The big picture: The omega-3 index is the proportion of long-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), of all fatty acids in your red blood cells. It reflects the omega-3 status of your body over the last 4 months, similar to how hemoglobin A1C reflects long-term glucose blood levels. It is associated with lower risk of heart disease.

Role in cardiovascular health: A higher omega-3 index is associated with a lower risk of heart disease. Omega-3 fatty acids help reduce inflammation, lower triglyceride levels, decrease blood pressure, and prevent blood clotting, all of which contribute to better heart health. An omega-3 index of 8% or higher is ideal and linked to the lowest risk of heart problems. Conversely, an index below 4% is associated with a much higher risk of cardiovascular events.

Brain Health: Omega-3 fatty acids, particularly DHA, are critical for brain function and development. DHA is a major structural component of the brain and retina, and sufficient levels of omega-3s are essential for maintaining cognitive function, reducing the risk of neurodegenerative diseases like dementia, and supporting mental health. Studies show that individuals with higher Omega-3 levels experience better cognitive performance, reduced risk of Alzheimer’s disease, and improved mood, with lower rates of depression and anxiety.

Inflammation: Omega-3 fatty acids have potent anti-inflammatory properties, helping to reduce chronic inflammation. Chronic inflammation is a key driver of many diseases, including cardiovascular disease, arthritis, metabolic syndrome, and certain cancers. By increasing the Omega-3 Index, individuals can help control inflammation, improve immune system function, and reduce the risk of developing these inflammatory-related conditions.

Overall Longevity: A higher Omega-3 Index is associated with a lower risk of death from all causes. This relationship is likely due to the combined benefits of omega-3s on cardiovascular health, anti-inflammatory effects, and brain protection. Numerous studies have demonstrated that people with higher Omega-3 levels tend to live longer, healthier lives, with reduced risks of chronic diseases.

Improving your Omega-3 Index:

Dietary changes: Increasing the consumption of fatty fish (e.g., salmon, mackerel, sardines) rich in EPA and DHA is the most effective way to raise the Omega-3 Index. For individuals who do not consume fish regularly, omega-3 supplements, including fish oil or algae-based supplements for vegetarians, can also significantly improve omega-3 levels.
Omega-3 supplements: High-quality omega-3 supplements, particularly those rich in EPA and DHA, can help increase the Omega-3 Index when diet alone is insufficient. Regular supplementation over several months can gradually raise the index to healthier levels.
Reducing omega-6 intake: Excessive omega-6 fatty acids (commonly found in processed foods and vegetable oils) can promote inflammation and compete with omega-3s for incorporation into cell membranes. Balancing omega-6 and omega-3 intake by reducing processed foods and increasing omega-3-rich foods can improve the Omega-3 Index and overall health.