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Omega-3 Index
Advanced wellnessalso —
What it isThe percentage of EPA plus DHA in red blood cell membranes, which reflects long-term dietary intake of marine omega-3 fatty acids and their integration into tissue.
DoesMembrane omega-3 content modulates inflammation, platelet, vascular tone, and neuronal signaling.
GoodA high index reflects a diet rich in fatty fish or omega-3 supplements and tracks lower cardiovascular mortality and slower cognitive decline.
BadA low index — common on a Western diet — predicts cardiovascular death, dementia, and depression.
- Standard
- 4–8% typical Western range.
- Optimal
- 10–12% (higher is good)
- Modifiers
- Reflects 3–4 months of intake; vegetarians convert ALA to EPA/DHA inefficiently.
How to optimize
- Lifestyle
- —
- Diet
- Fatty fish 2–3×/week (wild salmon, sardines, anchovies, mackerel); algae for vegetarians.
- Supplements
- Omega-3 EPA+DHA (2–4g/day combined) — fish oil, krill oil, or algae oil; cod liver oil for vitamin A/D bonus.
- Peptides
- —
- Drugs
- Prescription icosapent ethyl (high-dose pure EPA) is the only formal pharmaceutical here.
Omega-3 (EPA/DHA)Cod liver oilVitamin AKrill oil
Reference ranges are general adult lab norms; optimal ranges are editorial picks from the longevity literature — not medical advice. Always interpret results with your physician.
within Cholesterol & Lipids