Southwest Florida's Health and Wellness Magazine Health and Wellness Articles
By Anne-Marie Chalmers, MD
If you’re like most Americans of a certain age, you regularly visit the doctor to get your cholesterol levels checked.
But what about your omega-3 index?
Since 2004, the omega-3 index has been proposed as a tool for measuring a person’s risk of cardiovascular disease. Today, some studies indicate the omega-3 index may be a better predictor of heart health than cholesterol levels.
Let’s take a closer look at this important measurement and why it matters to our health.
What Is the Omega-3 Index?
The omega-3 index measures the amount of EPA and DHA omega-3 fatty acids in the red blood cells.
The higher the number, the better. You want enough EPA and DHA, since these two fatty acids are essential for regulating the flow of nutrients into the cell and reducing inflammation (among other benefits).
Importantly, having a low omega-3 index is considered a risk factor for developing coronary heart disease. Your risk depends on where your number falls on the scale:
• Less than 4% is considered high risk (“undesirable”)
• 4 – 8% is considered intermediate risk
(“intermediate”)
• Above 8% is considered low risk (“desirable”)
What Determines Your Omega-3 Index?
Your omega-3 index mostly depends on how much fish you consume. That’s because EPA and DHA are predominantly found in fatty fish.
(You can also get EPA and DHA from fish oil supplements.)
Americans don’t eat much fish by global standards, so it’s no surprise that the majority have low omega-3 index levels as well. Indeed, an estimated 95% of Americans have an omega-3 index of 4% or below, putting them in the high risk category.
Why Your Omega-3 Index Matters
Most of us try to eat a healthy diet. But often, it’s hard to tell if our efforts are adequate.
That’s where measuring your omega-3 index can be helpful. It tells you how much EPA and DHA actually gets integrated into your cells.
This knowledge matters since a person’s omega-3 intake can be tricky to estimate. Even if you eat two or more servings of fish weekly (like the American Heart Association recommends), your fish might contain more or less omega-3s depending on the species, whether it’s farm raised or wild caught, and how it’s cooked.
Taking fish oil supplements isn’t always straightforward either. That’s because the amount of EPA and DHA you get can be impacted by the quality of the supplement – as well as individual factors like genetics, age, gender, and lifestyle.
How to Measure Your Omega-3 Index
Some doctors regularly measure their patient’s omega-3 index, just like they do with cholesterol levels.
If your doctor does not offer this service, however, several companies provide a quick finger prick test you can take at home.
Tips to Improve Your Omega-3 Index
Since the omega-3 index came on the scene, it’s proved to be a powerful health indicator. One study showed that people with low omega-3 index levels were 10 times more likely to die from sudden cardiac death compared to people with higher omega-3 index levels!
The good news is that even if your omega-3 index is low, you can improve it by:
1. Eating More Fatty Fish
Salmon and small oily fish, like sardines and mackerel, are great sources of omega-3s.
2. Taking an Effective Fish Oil Dose
Studies show that it typically takes between 1800 – 2000 mg EPA/DHA daily to move a person’s omega-3 index by 4-5 percentage points.
Unfortunately, most regular fish oil supplements contain just 300 mg EPA/DHA per capsule. At that dose, you’d need to consume 6 – 7 capsules daily!
Taking fresh liquid fish oil can be easier for many people. At Omega3 Innovations, we typically find that when people consume one tablespoon (or a single vial) of Omega Cure® Extra Strength daily, their omega-3 index measures around 11 – 15%. That said, there can be variations between people.
3. Waiting At Least 4 Months
Before reassessing your omega-3 index, remember that it takes time for the omega-3s to be fully absorbed into the red blood cells.
4. Reducing Your Consumption of Omega-6s
As you work on increasing your omega-3 levels, it’s smart to simultaneously decrease your intake of processed omega-6s. This means eating fewer foods rich in omega-6-rich vegetable oils (like pizzas, doughnuts and fries).
This article was abbreviated from a longer version published on omega3innovations.com. For the full text and references, visit:
https://omega3innovations.com/blog/why-everybody-should-get-their-omega-3-index-measured/
About Anne-Marie Chalmers, MD
Born and raised in the United States, Dr. Chalmers graduated from Brown University and completed her medical training at the University of Oslo in Norway. Dr. Chalmers practiced medicine in Norway for many years. Today, she serves as president of Omega3 Innovations.
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