Omega-3 Index Optimization
Supplementation / Nutrition · easy · 1 min/day (taking supplement with meal)
What is Omega-3 Index Optimization?
The Omega-3 Index measures EPA+DHA as a percentage of total red blood cell fatty acids. An index of 8-12% is associated with lower cardiovascular risk, better brain function, and lower all-cause mortality. Most Western adults are at 4-5%. Getting to 8% requires 1000-1500 mg/day of EPA+DHA in triglyceride form for 12+ weeks. This is one of the most measurable, dose-responsive longevity interventions.
Is there evidence for it?
EVIDENCEstrong — Omega-3 Index >8% associated with significantly lower cardiovascular and all-cause mortality; dose-response well-characterized in meta-analyses; 1900 mg/day needed for 90% of population to reach 8%
How do you do Omega-3 Index Optimization?
- 1.Get your Omega-3 Index tested (finger-prick blood test, ~$50); target 8-12%
- 2.Supplement 1000-1500 mg/day combined EPA+DHA in triglyceride (TG) or re-esterified triglyceride (rTG) form — not ethyl ester
- 3.Take with your largest meal of the day containing fat — absorption is significantly higher with dietary fat
- 4.If starting from a very low baseline (2-4%), use 2000-2200 mg/day for the first 3 months to reach target faster
- 5.Retest at 3-4 months; as a rule of thumb, 1000 mg/day moves the index 1-2 percentage points in 3-4 months
How long does it take?
1 min/day (taking supplement with meal).
Is it hard to start?
easy.
Source: PMC9892774; GrassrootsHealth dosing study; VitaLibrary Omega-3 Index review
supplementation · omega-3 · EPA · DHA · biomarkers · cardiovascular · anti-inflammatory
> find what fits you
This is one entry from the library Shift matches against. It is general information,
not advice about you, and nothing on this page came from anyone's conversation.