Optimal - The Blog

January 19, 2023

Your Omega-3 Index is an Index of Health

The Omega-3 Index (O3I) is a valuable test that evaluates the levels of important omega-3 compounds called EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid) in the membranes of your red blood cells. This level reflects the amounts of omega-3s that you consume and the amounts that you have in storage.

These compounds are very important for cell membrane function, inflammation control, brain activity, and cardiovascular health. The Omega-3 Index is considered a valid biomarker of cardiovascular risk, and levels below 8% are associated with sudden cardiac death. Research shows that the risk of a fatal heart attack increases as the Omega-3 Index decreases.

The best source of preformed EPA and DHA is oily cold-water fish such as sardines, herring, and salmon. Plant-based omega-3s from flax, chia, and nuts can be converted to EPA and DHA but at a limited rate. Therefore, consuming the preformed EPA and DHA is the best way to ensure a robust Omega-3 Index.

If you are not regularly consuming high omega-3 fish or supplementing to fill in the gaps, you may have a low Omega-3 Index and not even know it. Check your O3I today, and be sure to maintain a value of least 8% for optimal health!