Omega-3 Index

This website is for informational purposes only and not a substitute for medical advice.

Summary

  • Omega-3 is a type of healthy fat (especially EPA and DHA) that your body cannot make in meaningful amounts, so you mainly get it from fatty fish or algae-based sources.
  • The Omega-3 Index is a blood marker that measures EPA + DHA in red blood cells, reflecting longer-term intake (about the last 3–4 months).
  • In a pooled analysis of 17 long-term cohort studies (42,466 people; 15,720 deaths; median 16 years), higher blood omega-3 levels were linked to lower all-cause mortality.
  • In a 10-cohort estimate, each 1 standard deviation higher Omega-3 Index was linked to lower fatal coronary heart disease risk (HR about 0.85), and moving from 4% to 8% was estimated to reduce fatal CHD risk by about 30%.

Factor description

This factor measures your Omega-3 Index, a blood-based biomarker of omega-3 status. It is the percentage of EPA + DHA (marine omega-3 fats) in red blood cell membranes, expressed as a percent of total red blood cell fatty acids.

Because red blood cells turn over slowly, the Omega-3 Index reflects longer-term omega-3 intake and correlates with tissue omega-3 status better than short-term blood measures or food questionnaires.

Impact on all-cause mortality

1) Why omega-3 status can influence death risk

  • EPA and DHA are part of cell membranes and are linked to pathways that matter for long-term health, especially cardiovascular function and inflammation balance.
  • Many deaths in mid-to-late life are driven by cardiovascular and metabolic disease, so factors that support cardiovascular health often show up in all-cause mortality research.

2) What studies typically show

  • Across large prospective cohorts, people with higher measured long-chain omega-3 levels (EPA/DHA in blood) tend to have lower all-cause mortality over years of follow-up.
  • In a large pooled analysis across 17 cohorts, higher blood omega-3 levels were associated with lower risk of death from any cause.
  • In a 10-cohort estimate focused on fatal coronary heart disease, higher Omega-3 Index was linked to lower fatal CHD risk, with a practical improvement estimate when moving from a low level (around 4%) to a higher level (around 8%).

3) Why a blood marker is useful (and often more reliable than diet questionnaires)

  • Food questionnaires can be noisy: portion size errors, cooking method differences, and recall bias.
  • The Omega-3 Index is a direct biological measure, so it is one of the most accurate ways to assess whether your fish / omega-3 intake is likely sufficient.

Important note on interpretation

  • These findings are mostly from observational cohort studies. They show strong associations, but they do not prove omega-3 alone causes longer life in every individual.
  • KamaLama uses this factor to help prioritise improvements, not to make deterministic predictions.

Patterns

  • Low Omega-3 Index is most common in people who rarely eat fatty fish or avoid seafood (for taste, cost, access, dietary pattern, or cultural reasons).
  • People who mostly rely on plant omega-3 (ALA from flax/chia/walnuts) may still have a low Omega-3 Index, because conversion to DHA (and EPA) is limited.
  • Fish intake patterns are shaped by availability, price, and local food culture. Public health guidance often recommends fish twice a week, but many people eat less than that.
  • Supplements can raise omega-3 status, but they are not risk-free for everyone. People with atrial fibrillation history or on blood-thinning medicines should be cautious and discuss with a clinician.

KamaLama scoring

Scoring logic This factor uses a band-based (threshold + range) approach. There is a meaningful difference between low, middle, and higher Omega-3 Index ranges, and the most practical user action is to move up into the higher target range over time.

Score table

Category/RangeScore (in years)
Omega-3 Index 8% or higher0
Omega-3 Index 4–8%-2
Omega-3 Index below 4%-5

How to read this

  • Moving from below 4% to 4–8% is a +3-year improvement on this factor.
  • Moving from 4–8% to 8% or higher is a +2-year improvement on this factor.
  • Moving from below 4% to 8% or higher is a +5-year improvement on this factor.

Practical tips

  • Aim for fatty fish about 2 times per week (for example: salmon, sardines, mackerel, herring, anchovies).
  • Choose cooking methods that keep it simple and repeatable: oven-baked, grilled, or canned fish as a quick meal.
  • If you do not eat fish, consider algae-based EPA/DHA as an alternative source (especially for vegetarian or vegan diets).
  • If you have atrial fibrillation (AF), a history of heart rhythm problems, or you take blood thinners, talk to a clinician before using high-dose omega-3 supplements.
  • If you are actively trying to raise your Omega-3 Index, re-test after about 3–4 months (it usually changes over weeks to months, not days).
  • Treat omega-3 as one part of longevity nutrition: it works best alongside the basics (whole foods, enough protein, fibre, and less ultra-processed food).

References

Authoritative safety evaluations / guidelines

Peer-reviewed / indexed research

Cookie Consent

We ask your permission to use analytics to improve the site and fix bugs. You can accept all cookies or adjust your preferences.

For more details, read our Cookie Policy.