Keeping a healthy Omega-3 Index is important for heart and overall health. In past blogs, we shared tips for improving your Omega-3 Index. You can increase it by eating more fatty fish or using omega-3 supplements that contain EPA and DHA. However, figuring out how much omega-3 you need per day to reach the best Omega-3 Index has only recently become a focus of research.
A new study in the American Journal of Clinical Nutrition (AJCN) shows a better way to determine how much EPA and DHA you need for a high Omega-3 Index (8-12%). Previously, there wasn’t much guidance on how much EPA and DHA to use in studies, which led to mixed and sometimes confusing results. Some studies may not have used enough omega-3. So, it didn’t significantly affect blood levels or health outcomes, like lowering cholesterol.
Omega-3 and Heart Health
Heart disease is a leading cause of death, and studies on how omega-3s impact heart health have shown mixed results. In 2018, one study said that omega-3s don't seem to help reduce heart disease risk. But later that year, other big studies found that omega-3s did lower the risk of dying from heart problems, heart attacks, and other major cardiovascular issues. One study was notable for using a higher dose of EPA—4 grams instead of the usual 0.84 grams of EPA and DHA. It showed a 25% lower risk of heart problems in people already on statins.
Finding the Right Omega-3 Dose
Dr. Kristina Harris Jackson, PhD, RD, says that using a low dose in studies can make omega-3s seem ineffective. This leaves people unsure if EPA and DHA really work. To reach a heart-protective Omega-3 Index of 8% or more, experts suggest eating more fish and taking omega-3 supplements. Usually, around 2000 mg of EPA and DHA per day, depending on the form, is needed to raise the Omega-3 Index from about 4%. The right amount of DHA per day can vary, especially during pregnancy or for those dealing with arthritis.
How Much Omega-3 Per Day?
In 2018, the American Heart Association (AHA) updated its advice. It now recommends one or two seafood meals a week, instead of at least two servings of oily fish. However, research shows that eating fish more often—daily or a few times a week—could protect the heart even more. Including foods high in omega-3, like salmon, sardines, and chia seeds, plus taking supplements, is the best way to boost your Omega-3 Index.
Practical Omega-3 Tips
Researchers have come up with a formula to estimate the Omega-3 Index based on your current level and how much EPA and DHA you take per day. For example, if your Omega-3 Index starts at 4.9% and you take 840 mg per day, your index could go up to about 6.5% after 13 weeks. To get to 8%, you might need about 1750 mg per day in triglyceride form or 2500 mg in ethyl ester form.
Omega-3 for Different Life Stages
Kids need a certain amount of omega-3 per day to support brain development, and pregnant women need even more DHA per day for the baby’s brain and eye health. For people with arthritis, higher doses might help reduce inflammation and ease joint pain.
By eating foods high in omega-3 and keeping track of your daily intake, you can help maintain a heart-healthy Omega-3 Index. Whether your goal is to lower cholesterol or support your overall well-being, getting enough omega-3 is a key part of a balanced lifestyle.
