Omega-3 Index

Advanced wellness

also —

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.

within Cholesterol & Lipids