The Omega-3 Index is more than just a buzzword in nutrition science. It's both a biomarker and a risk factor for heart disease — similar in importance to cholesterol. But unlike cholesterol, your omega-3 level isn’t typically included in standard annual check-ups. This means many people are unknowingly at elevated cardiovascular risk.
In this article, we break down what the Omega-3 Index really means, why it's crucial for your health, and how you can improve it — starting today.
The Omega-3 Index: A Powerful Cardiovascular Risk Indicator
Defined as the percentage of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in red blood cell membranes, the Omega-3 Index reflects long-term omega-3 status. These two marine-based fatty acids are responsible for many of the anti-inflammatory and heart-protective benefits omega-3s are known for.
In the U.S., most people have never taken an Omega-3 Index test — and most physicians don't offer it by default, even though low omega-3 levels are directly associated with increased risk of cardiovascular disease, stroke, Alzheimer’s, and eye disorders.
Why Is the Omega-3 Index Not on Standard Heart Risk Lists?
The National Institutes of Health (NIH) and the National Heart, Lung, and Blood Institute currently list traditional heart disease risk factors such as:
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High blood pressure
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High cholesterol
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Diabetes and prediabetes
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Obesity and physical inactivity
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Smoking
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Poor diet
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Age and family history
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Preeclampsia during pregnancy
What’s missing? The Omega-3 Index.
Dr. William Harris, a pioneer in omega-3 research, argued in the American Journal of Clinical Nutrition that the Omega-3 Index meets all the criteria of a valid risk factor. It's measurable, reproducible, modifiable, and — most importantly — predictive. Increasing your EPA and DHA levels can significantly reduce the risk of sudden cardiac death.
Understanding Omega-3 Index Risk Zones
The Omega-3 Index is measured as a percentage. Here's how results are categorized:
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High Risk: Below 4%
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Intermediate Risk: 4–8%
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Low Risk: Above 8%
If your index is 4% or below, your risk of sudden cardiac death is nearly 90% higher compared to those in the optimal range. Sadly, this is where most U.S. adults fall.
Countries with high seafood consumption, such as Japan, Norway, and South Korea, routinely report Omega-3 Index levels above 8%, correlating with much lower rates of cardiovascular disease. In contrast, the average American or Canadian adult scores around 4–6%.
Taking the Omega-3 Index Test
Unlike cholesterol testing, you don’t need a doctor’s order to take an Omega-3 Index test. Several labs and online services offer it directly to consumers. The test involves a simple blood sample (often a finger prick) that measures the proportion of EPA and DHA in your red blood cell membranes.
If your result reads something like 4.6%, this means 4.6% of the fatty acids in your red blood cells are EPA and DHA — which puts you in the intermediate-to-high risk zone.
What Affects Your Omega-3 Index?
There’s a common misconception that all omega-3s improve your Omega-3 Index. That’s not the case. Only EPA and DHA, the omega-3s found in marine sources like fish and fish oil supplements, can effectively raise your index.
ALA (alpha-linolenic acid) — found in flaxseed, chia seeds, and walnuts — is not efficiently converted by the body into EPA and DHA. Consuming more ALA will not meaningfully impact your Omega-3 Index.
To improve your index, focus on:
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Fatty fish (salmon, mackerel, sardines)
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High-quality fish oil supplements rich in EPA and DHA
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Consistency: Omega-3 levels reflect long-term intake, not just short-term diet
Global Disparities in Omega-3 Status
Studies consistently show that Omega-3 Index levels vary drastically across regions. For example:
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In Japan, the average adult maintains an index of 8–10%, attributed to a high seafood diet
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In Norway, thanks to a strong culture of cod liver oil use, levels are also above 8%
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In India, less than 5% of the population consumes enough marine omega-3s, with average indexes below 3.5%, reflecting the country’s largely vegetarian diet
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In Australia and the U.K., urban populations often report indexes in the 4–6% range
These disparities highlight the need for targeted education and supplementation in regions where marine omega-3 consumption is low.
Take Control of Your Omega-3 Status with Ballstad
If your Omega-3 Index is low, the good news is that it’s modifiable. Raising it is entirely within your control — and the right supplement can help you get there.
Ballstad Omega-3 is:
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Formulated with high concentrations of EPA and DHA for maximum bioavailability
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Sustainably sourced from clean, traceable marine environments
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Manufactured to pharmaceutical-grade standards to ensure purity and potency
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Backed by science and trusted by consumers seeking real cardiovascular and cognitive benefits
Whether you're looking to improve heart health, support brain function, or simply optimize your wellness, Ballstad Omega-3 is your reliable partner in raising — and maintaining — a healthy Omega-3 Index.
