Omega-3 Index: What You Need to Know
Cardiovascular (heart) disease is the leading cause of death in the United States - according to the CDC (2022), one person dies every 34 seconds from cardiovascular disease. Understanding the risk factors for heart disease is essential in order to identify which preventative measures can be taken to reduce your risk of disease and support your health.
In 2021, an exciting study published in the American Journal of Clinical Nutrition demonstrated that a low Omega-3 Index is as powerful a predictor of early death as smoking (McBurney et al., 2021). This study utilized data from the Framingham Heart Study, an ongoing multi-generational cardiovascular study which began in 1948, which has provided important insights into the risk factors for cardiovascular disease (Framingham Heart Study, n.d.).
The study indicates that low Omega-3 levels may be a biomarker for cardiovascular disease. As defined by the National Cancer Institute (n.d.), biomarker is a molecule that is a sign of a condition or disease. Optimized levels of Omega-3 fatty acids, EPA and DHA, all of which are commonly found in fish, are all associated with reduced risk for cardiovascular disease as well as death from any cause (Harris, 2021). In a 2018 report that included 2500 Framingham cohort participants, researchers found that individuals with the highest Omega-3 Index had a 33% lower risk of mortality compared to those with the lowest Omega-3 Index (Harris, 2021).
The Omega-3 Index is a lab test which measures the amount of EPA and DHA present in red blood cell membranes, and is a marker of overall omega-3 levels (Harris, 2021). When optimizing Omega-3 levels, the goal is to have an Omega-3 Index at or over 8%, while an Omega-3 Index at or below 4% is considered low (Harris, 2021). The vast majority of Americans have a low (below 4%) Omega-3 index and are therefore at significantly higher risk of premature death. In Japan, the average Omega-3 Index is over 8%, and the average expected lifespan is five years longer in the United States, supporting the concept that high Omega-3 levels (and dietary choices that increase your omega index) support longevity (Harris, 2021).
Supplementing Omega-3
Many omega-3 supplements use low-quality fish oil. WiseMEDS Ultra Omega uses monoglyceride fish oil, and its enzymatically enhanced fish oils require fewer grams of fish oil to be harvested compared to ester fish oil in order to receive the same benefit. Taking two Ultra Omega per day can raise your Omega-3 Index by 6-8% in 3-6 months.
Food Sources of Omega-3’s
Fish such as salmon, herring, and mackerel
Flaxseed
Chia seeds
Walnuts
References
Centers for Disease Control and Prevention. (2022, October 14). Heart disease facts. Centers for Disease Control and Prevention. Retrieved March 1, 2023, from https://www.cdc.gov/heartdisease/facts.htm
Framingham Heart Study. (n.d.). About FHS. About FHS | Framingham Heart Study. Retrieved March 1, 2023, from https://www.framinghamheartstudy.org/fhs-about/
Harris, W. (2021, June 24). A low omega-3 index is just as strong a predictor of early death as smoking. Neuroscience News. Retrieved March 1, 2023, from https://neurosciencenews.com/omega-3-index-cvd-18801/
McBurney, M. I., Tintle, N. L., Vasan, R. S., Sala-Vila, A., & Harris, W. S. (2021). Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. The American journal of clinical nutrition, 114(4), 1447–1454. https://doi.org/10.1093/ajcn/nqab195
National Cancer Institute. (n.d.). NCI Dictionary of Cancer terms. National Cancer Institute. Retrieved March 1, 2023, from https://www.cancer.gov/publications/dictionaries/cancer-terms/def/biomarker