The omega-3 index is a test that analyzes the total amount of fatty acids in the red blood cell membranes and is reported as the percentage of omega-3 fatty acids (EPA + DHA) in that total.
There are five types of fatty acids found in red blood cells:
- Saturated fatty acids
- Monounsaturated fatty acids
- Omega-3 polyunsaturated fatty acids
- Omega-6 polyunsaturated fatty acids
- Trans fats
Significant amounts of omega-3 and omega-6 cannot be produced by the human body, they need to come from food or supplements, and may be considered essential fatty acids.
What is the recommended level?
A typical Omega-3 Index level in the US is 4-5%. In Japan, where there is a much lower incidence rate of heart disease and a greater consumption of fish, the average level is 9-10%.
Many studies have found a correlation between a higher index and a lower risk of sudden cardiac death, with a level above 8% associated with the lowest risk.
Other reported health benefits of long chain omega-3s include reduced inflammation, reduced incidence of asthma in children, lower blood pressure, important for normal fetal development, improving joint discomfort and there are indications that it might improve inflammatory bowel disease, ADHD, and dementia.
What are omega-3s?
There are three main omega-3 fatty acids:
- ALA - alpha-linolenic acid
- EPA - eicosapentaenoic acid
- DHA - docosahexaenoic acid
Coming from a variety of plant sources, ALA is the most common omega-3 in the US diet, but remains inactive until it is converted to EPA. However, at the most only a few percent is converted, the rest is used for energy (like other fats) or is stored.
DHA and EPA primarily come from fish and shellfish and are the most commonly referenced omega-3s. This is because they are the types of omega-3s that seem to have health benefits. DHA is a dominant structural constituent in the central nervous system and is essential for brain development and neurological function. EPA modulates inflammation. Almost all marine-based omega-3 sources have both EPA and DHA, but with supplements you see very different percentages of EPA and DHA.
Sources of Omega-3 in Food
These fish contain high amounts of omega-3s
- salmon
- herring
- bluefin tuna
- mackerel
- sardines in oil
- anchovy in oil
These fish contain moderate amounts of omega-3s
swordfish- rainbow trout
- sea bass
- king crab
- walleye
- tuna in water
- flatfish
- oysters
- shrimp
These fish contain lower amounts of omega-3s
-
halibut - northern lobster
- clams
- scallop
- haddock
- cod
- mahi-mahi
- catfish
A list of the content of omega-3s in different fish can be found here.
Omega-3s are also found in flaxseed, chia seeds, walnuts, soybeans and tofu, and spinach.
Supplementation
There are many supplements on the market that supply omega-3s in different amounts and ratios of EPA/DHA. Fish oil, krill oil, MCT oil, etc... Liquid, capsule, and much like vitamin D, simply taking an omega-3 supplement does not guarantee that you have an optimal level.
If you would like to increase your omega-3 index after you test your omega-3 level, you can
use this calculator to determine how much to add.
I'm Ready - When? Where? How much?
GrassrootsHealth will be implementing the Omega-3 project in early April.
The process is identical to the D*action project: Fill in a questionnaire (a few added Q's for the omegas), do blood spot tests (one for D, one for omega-3), mail them in, and in 7-10 days after we receive the cards you will receive notification via email that your results are ready. There will be ongoing educational emails and other information for you.
Want to be notified immediately when available? Please email us and ask to be placed on the early participant list.
Want to be notified immediately when available? Please email us and ask to be placed on the early participant list.
The top health benefits listed as reasons for those taking a supplement are heart health, brain health, bone/joint health and eye health.
