Omega-3 Index
The percentage of EPA plus DHA in red blood cell membranes. Optimal range: Above 8% desirable (8-12%); below 4% high risk.
What it measures
The percentage of EPA plus DHA in red blood cell membranes. A long-term marker of omega-3 status, reflecting months of intake rather than yesterday's meal.
Why it matters
In the Framingham cohort, the omega-3 index predicted mortality risk on par with smoking. It is one of the few nutritional biomarkers with hard-outcome data.
Optimal ranges
Sourced targets, not just lab reference ranges. Lab ranges describe the population; these describe where the evidence says you want to be.
| Range | Context |
|---|---|
| Above 8% desirable (8-12%); below 4% high risk | Proposed by Harris and von Schacky (Prev Med, 2004); Framingham data confirmed strong mortality prediction. |
How to improve it
- 1
Eat fatty fish 2 to 3 times per week
- 2
Supplement EPA/DHA, typically 1-2 g daily, until index is above 8%
- 3
Reduce excess omega-6 seed oils to improve the ratio
- 4
Retest every 6 to 12 months
Connected to
Goals
Longevity Lab Report
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Educational information, not medical advice. Talk to your doctor before acting on any biomarker result.