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About Omega-3 Index


The Omega-3 Index measures the amount of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in red blood cell membranes, expressed as a percentage of total fatty acids. An Omega-3 Index of 8-12% is believed to be associated with the lowest risk of chronic disease, but it’s crucial to note that more does not necessarily mean better.

Omega-3s are polyunsaturated fatty acids important for good health. Among the three main omega-3s alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Only ALA is considered an essential fatty acid the body cannot synthetize and must therefore be provided through diet. Note that although the body can synthesize EPA and DHA from  ALA, it is only done in a small amount. It is therefore recommended to get enough EPA and DHA from the diet. Studies show that women are better at converting about 21 % of dietary alpha-linolenic acid into EPA and 9 % of dietary alpha-linolenic acid into DHA. The corresponding values for men are only 8 % and 0-4 %. Higher estrogen levels in the body positively affect conversion.

Omega-3 Index corresponds to the omega-3s EPA and DHA amount in red blood cell membranes, expressed as a percentage of total fatty acids. Omega-3 Index is an indicator of better overall health and a higher omega-3 Index has, among others, been associated with a decreased risk for cardiovascular diseases.

Omega-3 fatty acids are an integral part of cell membranes throughout the body and have many benefits for our bodies, brains and hearts. Omega-3s, particularly EPA and DHA, play crucial roles in the brain's development, functioning, and aging. EPA and DHA also participate in several metabolic signaling pathways, producing anti-inflammatory molecules.

EPA and DHA are not only crucial for normal brain function, but also for heart function since they promote healthy blood flow. Also, getting more EPA and DHA from the diet can help lower triglyceride levels, decreasing the risk of heart disease. They also serve as precursors for different compounds needed for example to support healthy respiratory function and intestinal barrier integrity.

Biostarks reference ranges for Omega-3 Index

  • Omega-3 Index (w-3Ind-S): 8-15 %

Scientific references:

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  • Bernstein, A. & Ding, E. & Willett, W. & Rimm, E. (2012). A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease. The Journal of Nutrition 142 (1): 99–104.
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