Omega-3 Index
Also known as: EPA+DHA Percentage, Red Blood Cell Omega-3
A measure of omega-3 fatty acid levels in red blood cell membranes, reflecting long-term omega-3 status and cardiovascular risk.
FULL EXPLANATION
The Omega-3 Index measures the percentage of EPA and DHA omega-3 fatty acids in red blood cell membranes. Because red blood cells live about 120 days, this provides a stable measure of long-term omega-3 intake and status.
Omega-3 fatty acids have anti-inflammatory properties and are essential for brain function, cardiovascular health, and overall wellbeing. Higher omega-3 index is associated with reduced cardiovascular risk and better brain health.
WHY IT MATTERS
Omega-3 index is a modifiable risk factor for cardiovascular disease and cognitive decline. It provides a more accurate assessment than dietary recall.
HOW TO IMPROVE
Increase omega-3 index by consuming fatty fish 2-3 times weekly or supplementing with fish oil (2-4g EPA+DHA daily). Reduce omega-6 intake for better omega-3:6 ratio.
NORMAL RANGES
Low risk zone: >8%. Intermediate: 4-8%. High risk: <4%. Japanese populations (high fish consumption) typically exceed 8%.
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