Omega-3 Index — EPA + DHA in Red Blood Cells — 60-Second Protocol
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lab guide · 2026-09-12
This one is measured inside your red blood cells, not floating in the plasma.
Omega-3 index is the EPA + DHA content of red blood cell membranes, expressed as a percentage of total fatty acids. Strong inverse association with cardiovascular and all-cause mortality across cohorts.
The protocol
| Units | % of total fatty acids |
| Standard range | 4–8 (most Western adults sit here) |
| Optimal range | 8–12 |
| <4 | high cardiovascular risk |
| 4-8 | average — most Westerners |
| 8-12 | protective |
| ≥12 | high — no clear added benefit, possible bleeding |
| Diet | fatty fish 2–3x/week |
| Brand | choose third-party tested for oxidation |
| Retest | 4 months after change |
| Supplement | EPA+DHA combined; dose vary, see your source |
This is not a number you can estimate from your diet — the finger-prick kit I use is how I get mine.
Omega-3 Index Home Test
A finger-prick home test that measures the EPA+DHA content of your red blood cells — the omega-3 index — so you can dose fish oil to a target instead of guessing.
See it in the shop →Illustrative photo. We may earn a commission — the affiliate link and the full disclosure live on our shop page.
Full transcript
This one is measured inside your red blood cells, not floating in the plasma. The omega-3 index is the EPA and DHA content of red cell membranes as a percentage of total fatty acids, and it carries a strong inverse association with cardiovascular and all-cause mortality across cohorts. Under four percent is high cardiovascular risk. Four to eight is average. Eight to twelve is the protective band. Twelve and above shows no clear added benefit and a possible bleeding risk. Fatty fish two or three times a week; if you supplement, doses vary — check your own source and retest in four months. agegen.ai. Generate your prime age! ~~ Mr. Age
Sources
- https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
- https://medlineplus.gov/ency/patientinstructions/000767.htm
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