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Why the Omega-3 Index Matters: A Key Marker for Inflammation, Heart Health, and More
- Dr Barlow
- Mar 24
- 2 min read
When it comes to optimizing health from the inside out, we often look at blood sugar, hormone balance, and nutrient levels—but one powerful marker is often overlooked: the Omega-3 Index.
At our functional medicine clinic, we use the Omega-3 Index as a critical tool to assess cardiovascular health, chronic inflammation, brain function, and cellular integrity. This simple blood test measures the amount of EPA and DHA—two essential omega-3 fatty acids—in the membranes of your red blood cells. The Omega-3 Index reflects long-term tissue levels, giving us a more accurate picture of your omega-3 status over time.
What Is the Omega-3 Index?
The Omega-3 Index is expressed as a percentage. A healthy Omega-3 Index is considered to be 8% or higher, which is associated with a significantly lower risk of:
Cardiovascular disease
Sudden cardiac death
Cognitive decline
Systemic inflammation
Metabolic dysfunction
In contrast, a level below 4% is considered high risk.
Why EPA and DHA Matter
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in cold-water fatty fish like salmon, sardines, and mackerel. These fats play an anti-inflammatory role in the body, supporting:
Brain and mood health
Joint flexibility
Eye health
Heart rate variability
Endothelial (blood vessel) function
In the functional medicine model, we often find low omega-3 levels in individuals
struggling with:
Anxiety, depression, or mood swings
Autoimmune disease
Menstrual irregularities and perimenopause symptoms
High CRP or other inflammatory markers
Chronic fatigue or poor recovery
The Problem with Omega-6
While some omega-6 fatty acids are essential in small amounts, most people today are consuming far too much of them—mainly from industrial seed oils like soybean, corn, sunflower, safflower, and canola oil. These fats are heavily processed and highly inflammatory, especially when consumed in excess and without sufficient omega-3s to balance them out. Too much omega-6 in the diet can:
Promote chronic inflammation
Disrupt cell membrane function
Contribute to joint pain and stiffness
Increase the risk of heart disease and metabolic issues
Unfortunately, omega-6 fats are hidden in many everyday foods—processed snacks, dressings, sauces, fried foods, and even some “health” products. That’s why increasing your intake of anti-inflammatory omega-3s is so important for long-term wellness.
Personalized Care with the Omega Index
The beauty of testing the Omega-3 Index is that it allows us to personalize your nutritional strategy. If your levels are low, we’ll work with you to integrate high-quality omega-3 sources, whether through diet or supplementation, and retest in 3–6 months to monitor your progress.
We also coach patients on reducing omega-6 intake by avoiding processed foods and harmful cooking oils, and replacing them with nourishing fats like olive oil, avocado, and coconut oil.
Bottom Line: Don’t Guess—Test
You could be eating salmon twice a week and still have a suboptimal Omega-3 Index. Genetics, absorption, age, and metabolic factors all influence how your body uses these vital fats.
If you’re curious about your Omega-3 Index—or if you're working on cardiovascular goals, hormone balance, brain fog, or chronic inflammation—this test can provide actionable insights to help you feel your best.
Ready to Test Your Omega-3 Levels?
Book a consultation with us today and discover the power of personalized nutrition.
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