A new chapter in the omega-3 story reveals that many people may not be getting enough EPA and DHA to reach protective levels for heart health—despite following standard recommendations. Recent research suggests a stronger approach may be necessary to achieve optimal cardiovascular benefits.
The Omega-3 Index: A Key Heart Health Indicator
The Omega-3 Index measures the amount of EPA and DHA in your red blood cells. It's now recognized as an independent risk factor for fatal heart attacks. While organizations like the American Heart Association recommend 1–2 servings of fish per week, evidence shows that this may fall short of what's needed to reach a cardioprotective Omega-3 Index of 8% or higher.
Even the Dietary Guidelines for Americans suggest just 8 ounces of seafood per week, equating to roughly 250 mg/day of EPA and DHA. That amount may not be sufficient for real protection.
New Data Confirms What’s Really Needed
A recent study published in Prostaglandins, Leukotrienes, and Essential Fatty Acids led by Kristina Harris Jackson, PhD, RD, investigated what combination of fish intake and omega-3 supplementation is required to reach a heart-protective Omega-3 Index of ≥8%.
Analyzing nearly 3,500 individuals, researchers found:
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People who consumed no fish and didn’t supplement averaged a 4.1% Omega-3 Index—considered deficient.
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People who ate at least three non-fried fish meals per week and took an omega-3 supplement averaged an Omega-3 Index of 8.1%.
This confirms that reaching the 8% benchmark likely requires both dietary fish and omega-3 supplementation.
Why Current Guidelines May Not Be Enough
The American Heart Association recently revised its fish intake guidance to “1–2 seafood meals per week.” This shift removed earlier emphasis on oily fish and minimum intake frequency. Researchers argue that such changes don’t align with evidence showing higher omega-3 blood levels are necessary for cardioprotection.
As Dr. Jackson noted, the goal of dietary guidelines should be to help people achieve target blood levels—not just estimate average intake.
Omega-3 Index: A Better Predictor Than Cholesterol
Perhaps most compelling is how the Omega-3 Index compares to traditional heart health markers.
In the Physicians Health Study and the Framingham Heart Study, the Omega-3 Index outperformed LDL and HDL cholesterol, as well as C-reactive protein (CRP), in predicting cardiovascular outcomes. Dr. Bill Harris, co-creator of the Omega-3 Index, confirmed that omega-3 levels better forecasted death and heart disease risk than cholesterol levels did.
This revelation has huge implications: while cholesterol has long been the gold standard in heart disease risk, the Omega-3 Index may provide even more accurate insight.
How to Raise Your Omega-3 Index
If you're aiming for an 8% Omega-3 Index, here’s what the evidence supports:
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Eat at least three non-fried fatty fish meals per week (e.g., salmon, sardines, mackerel).
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Take an EPA + DHA supplement daily (especially if your fish intake is limited).
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Test your Omega-3 Index to establish a baseline.
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Recheck your levels in 4–6 months to assess progress.
Everyone responds differently to omega-3 intake. Factors like age, weight, sex, medications, smoking, and genetics all influence how efficiently your body incorporates EPA and DHA.
Final Thoughts
This research underscores the importance of moving beyond generalized recommendations. To truly protect your heart, focus on measurable outcomes—like your Omega-3 Index. Regular testing, combined with informed dietary and supplement decisions, can help you achieve the optimal 8% target.
By integrating this test into your wellness routine, you’re not just following guidelines—you’re personalizing your heart health strategy based on real data.
