Omega-3 fatty acids are among the most researched nutrients in modern health science—and for good reason. These essential fats offer powerful benefits for your heart, brain, eyes, joints, mood, and more. Yet despite their importance, most people are not getting enough.
In this guide, we explore what Omega-3s are, why they matter, and how to test and optimize your levels for long-term wellbeing.
🧬 What Are Omega-3 Fatty Acids?
Omega-3s are polyunsaturated fatty acids that play crucial roles in cell membranes and anti-inflammatory pathways. There are three main types:
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ALA (alpha-linolenic acid): Found in flaxseeds, chia seeds, and walnuts
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EPA (eicosapentaenoic acid): Found in oily fish and fish oil
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DHA (docosahexaenoic acid): Found in oily fish and fish oil; critical for brain and eye development
ALA is considered “essential” because the body can’t make it—but conversion to EPA and DHA is extremely limited, making direct intake of EPA/DHA critical for health.
❤️ Cardiovascular Benefits
🔬 A 2021 study in the European Heart Journal found that higher Omega-3 Index levels were associated with lower risk of cardiovascular mortality.
Source
EPA and DHA help:
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Lower blood triglycerides
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Reduce blood pressure
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Prevent arrhythmias
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Slow plaque development in arteries
🧠 Brain and Mood Support
DHA is a structural fat in brain cell membranes, while EPA plays a role in mood and inflammation.
🔬 A 2022 meta-analysis in Translational Psychiatry found Omega-3 supplementation effective for managing symptoms of depression, especially formulas with higher EPA content.
Low Omega-3 levels have been linked to cognitive decline, Alzheimer’s disease, and poor mental health outcomes.
👁️ Eye Health and Vision
The retina contains high concentrations of DHA, and deficiency has been linked to dry eye syndrome and macular degeneration.
✅ Learn more in our article on Omega-3 for Dry Eye Syndrome
🤰 Pregnancy & Child Development
During pregnancy, DHA is critical for fetal brain and eye development.
🔬 The Cochrane Pregnancy and Childbirth Review concluded that Omega-3 supplementation reduces the risk of preterm birth and supports neurodevelopment in infants.
Explore our Prenatal DHA Test to assess maternal DHA status.
🧪 How to Measure Your Omega-3 Status
The best way to know your levels? A blood test called the Omega-3 Index.
📊 Our Omega-3 Index Test measures the EPA + DHA content in red blood cells—a marker linked to long-term cardiovascular and neurological outcomes.
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Low: <4% (high risk)
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Intermediate: 4–8%
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Optimal: ≥8% (associated with lowest disease risk)
🥗 How to Improve Your Omega-3 Index
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Eat fatty fish (salmon, mackerel, sardines) 2–3x/week
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Supplement with 1,000–2,000mg EPA+DHA daily if diet falls short
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Balance Omega-6 intake by reducing seed oils and processed foods
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Retest every 3–6 months to track improvement
🙋♀️ FAQs
Q: What is the Omega-3 Index?
A: It’s the percentage of EPA and DHA in red blood cell membranes, measured via a dried blood spot test.
Q: What are the benefits of a high Omega-3 Index?
A: Lower cardiovascular risk, reduced inflammation, better brain and eye health, and improved pregnancy outcomes.
Q: Can vegetarians raise their Omega-3 Index?
A: Yes—via algae-based EPA+DHA supplements, since ALA from flax converts poorly.
Q: How often should I test my Omega-3 levels?
A: Every 3–6 months, especially after starting supplements or dietary changes.
🧭 Take Charge of Your Health Today
Omega-3s aren’t just another supplement—they’re a foundation of optimal health. Whether you’re managing chronic inflammation, supporting brain health, or preventing disease, tracking your levels is the first step.
