Fatty Acids
Increase Your Omega-3 Index
The Omega-3 Index measures the level of EPA and DHA fatty acids in your red blood cells. A higher index protects cardiovascular health — discover how to optimize yours.
Fatty Acids
The Omega-3 Index measures the level of EPA and DHA fatty acids in your red blood cells. A higher index protects cardiovascular health — discover how to optimize yours.
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Do you actually know your Omega-3 Index (O3I)? We think everyone should have it measured at least once.
The O3I can determine the percentage of Omega-3 fatty acids EPA and DHA in the cell membranes of your red blood cells. And this level is representative of the Omega-3 status of the rest of your body's tissue.
Sounds exciting? Let's go.
The importance of Omega-3 content in cells was demonstrated to us back in 2004 by Clemens von Schacky, a renowned cardiologist, and his American colleague William Harris. They are ultimately also the «inventors» of the Omega-3 Index.
They discovered that a higher O3I has a protective effect on the cardiovascular system. They were impressed by a study published in 2002 in the New England Journal of Medicine. The authors of this study were able to show using data from the Physicians' Health Study that the relative risk of sudden death (mostly cardiac) in men with the highest Omega-3 levels in their blood was a whopping 80% lower.1
To this day, intensive research continues on this topic, and the conclusion from von Schacky and Harris is: If you want to reduce your risk of cardiovascular disease, among other things, you should raise your O3I to at least 8%. In contrast, an index below 4% is associated with the highest disease risk. Switzerland, like most Western diet countries, is similarly in an unfavorable O3I range.2 That is, to put it mildly, alarming!
A fairly precise answer to this question comes from research published in 2019, in which William Harris was involved again. The researchers developed a formula that can very accurately predict how much EPA and DHA you need to take daily over a period of 13 weeks to achieve an O3I of 8%.3
The starting value is important for calculating your Omega-3 dosage. Here are some examples:
This excellent value can consequently be maintained with less than 500 mg of Omega-3 per day.
It's important to note that these values apply only to the triglyceride form of EPA and DHA, as it has better bioavailability. Those taking supplements in the ethyl ester form need a slightly higher dose.
Yes and no.
The Japanese are not only one of the longest-living peoples on Earth. They also – what a coincidence! – have the highest O3I levels at around 8%. The same goes for South Koreans and people from Alaska.4 This works because they eat fish-rich diets.
This means that in theory, such a level can also be achieved with seafood. In practice – that is, in Switzerland and other Western countries – even the recommended two servings of fatty fish per week are evidently barely sufficient to reach these ranges.5 Mind you: Better than nothing!
While the study showed that 83% of participants, despite eating at least two servings of fatty fish as recommended by health organizations, still had an O3I below 8%, those who supplemented with over 500 mg of Omega-3 in addition reached these ranges relatively often.
One should keep in mind that fish nowadays is contaminated with environmental toxins and heavy metals. Omega-3 capsules as nutritional supplements are usually free from these, so for example they no longer contain significant amounts of heavy metals.
Incidentally: Vegans have a higher risk of deficiency according to studies. One study showed, for example, an average O3I of 3.7% in vegan individuals.6 But omnivores who eat very little meat and fish also sometimes fall into this range. So Omega-3 is really important for everyone!
Why not have your Omega-3 Index measured? For example, with the HS-Omega-3 Test developed by Clemens von Schacky. Just search for it on Google!
The test is simple to do at home with just a finger prick. After that, you'll know – by the time you finish this article – how much EPA + DHA you should take to raise your O3I and thus, for example, reduce your risk of cardiovascular disease.
This works wonderfully with our fish oil capsules (of course in the highly bioavailable triglyceride form) or as a vegan alternative with our algae oil.
[Source no longer available]
Harris, W. S. & Von Schacky. The Omega-3 Index: a new risk factor for death from coronary heart disease? Prev. Med. 39, 212–220 (2004).
Stark, K. D., Van Elswyk, M. E., Higgins, M. R., Weatherford, C. A. & Salem, N. Global survey of the omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid in the blood stream of healthy adults. Prog. Lipid Res. 63, 132–152 (2016).
Walker, R. E. et al. Predicting the effects of supplemental EPA and DHA on the omega-3 index. Am. J. Clin. Nutr. 110, 1034–1040 (2019).
Schuchardt et al. Red Blood Cell Fatty Acid Patterns from 7 Countries: Focus on the Omega-3 Index. Prostaglandins, Leukotrienes and Essential Fatty Acids, 179 (2022).
McDonnell, S. L., French, C. B., Baggerly, C. A. & Harris, W. S. Cross-sectional study of the combined associations of dietary and supplemental eicosapentaenoic acid + docosahexaenoic acid on Omega-3 Index. Nutr. Res. N. Y. N 71, 43–55 (2019).
Sarter, B., Kelsey, K. S., Schwartz, T. A. & Harris, W. S. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin. Nutr. Edinb. Scotl. 34, 212–218 (2015).
