Omega-3 Index: Understanding the Role of EPA and DHA
Omega-3 plays an important role in supporting healthy ageing¹. EPA and DHA are two Omega-3 fatty acids that contribute to heart health².
Key Highlights
Omega-3 EPA and DHA contribute to the normal function of the heart².
75% of people do not get enough Omega-3 in their diet³.
The Omega-3 Index is a biomarker that measures the amount of EPA and DHA, the essential fatty acids, in the membrane of your red blood cells.
An Omega-3 Index equal or above 8% is a predictor of heart health.
A growing body of research suggests the Omega-3 Index should be above 8% to support cardiovascular health⁴.
Why Heart Health Matters
Heart health remains an important factor of healthy ageing. As interest in maintaining health later in life continues to grow, people are increasingly looking for ways to support normal heart function as part of a healthy lifestyle.
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been extensively researched over many years. EPA and DHA contribute to the normal function of the heart, with the beneficial effect obtained through a daily intake of 250mg EPA and DHA².
What Are EPA and DHA?
EPA and DHA are two important long-chain Omega-3 fatty acids.
Both play a significant role in maintaining heart health², while DHA also supports normal brain function and the maintenance of normal vision⁵. These Omega-3 fatty acids are primarily sourced from marine foods such as oily fish and can also be obtained through supplementation.
Omega-3 is an essential nutrient. Unlike many other nutrients, the body cannot produce Omega-3 fatty acids from scratch, making dietary intake important.
The Omega-3 Intake Challenge
The UK Government recommends consuming at least two portions of fish per week, including one portion of oily fish⁶. However, studies show that most people consume significantly less than the recommended amount: around 75% of people in the UK do not get enough Omega-3 EPA and DHA in their diet³.
As a result, it's important to better understand what is your Omega-3 intake and how it may relate to Heart Health.
What Is the Omega-3 Index?
The Omega-3 Index is a biomarker that measures the amount of EPA and DHA in the membrane of red blood cells.
Put simply, if you had 100 fatty acids and 8 of them were EPA and DHA, your Omega-3 index would be 8%. This percentage provides an indication of Omega-3 status within the body.
The Omega-3 Index as a predictor of heart health. A growing body of research suggests the Omega-3 Index should be above 8% to support cardiovascular health⁴.
The Omega-3 Index in the UK
Recent studies show that the average Omega-3 Index in UK consumers is around 5.5%⁶.
Populations with higher fish consumption, such as those in Japan and Scandinavia, often exhibit Omega-3 Index levels exceeding 8%, which supports Cardiovascular health⁴,⁷.
Can the Omega-3 Index Be Increased?
The Omega-3 Index can be increased by consuming more Omega-3 fats through diet or supplements.
A higher intake of omega-3 fatty acids contributes to achieving an Omega-3 Index above 8% which supports cardiovascular health⁴.
Eating oily fish two or more times a week can help support Omega-3 Index levels, particularly for those starting with lower levels. For individuals who do not eat enough fatty fish, fish oil supplements may also help achieve higher Omega-3 levels⁸.
Omega-3 and Healthy Ageing
Omega-3 plays an important role in supporting healthy ageing¹.
EPA and DHA play an important role in supporting key functions associated with healthy ageing, including heart health². EPA and DHA contribute to the normal function of the heart, while DHA supports normal brain function and the maintenance of normal vision².⁵.
Frequently Asked Questions
The Omega-3 Index is a biomarker that measures the amount of EPA and DHA in the membranes of red blood cells.
It is expressed as a percentage of total fatty acids present in red blood cell membranes. For example, if 8 out of every 100 fatty acids measured are EPA and DHA, the Omega-3 Index is 8%.
The Omega-3 Index is a predictor of heart health.
It provides a measure of total fatty acids present in red blood cell membranes.
A growing body of research suggests the Omega-3 Index should be above 8% to support cardiovascular health⁴.
The Omega-3 Index is widely used in Omega-3 research and is a reliable way of assessing Omega-3 status in the body.
The average Omega-3 Index in UK consumers' blood is approximately 5.5%⁶.
This suggests the UK consumers' need to consume more Omega-3 from either diet or supplementation.
EPA and DHA contribute to the normal function of the heart².
The beneficial effect is obtained with a daily intake of 250mg EPA and DHA².
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the key Omega-3 fatty acids associated with heart health.
EPA and DHA contribute to the normal function of the heart and are found primarily in oily fish and fish oil supplements².
EPA and DHA are long-chain Omega-3 fatty acids found mainly in marine sources.
They are the forms of Omega-3 measured by the Omega-3 Index and are the Omega-3 fatty acids linked to the approved heart health claim².
No. Omega-3 is an essential nutrient that must be obtained through the diet or supplementation⁸.
Because the body cannot produce EPA and DHA from scratch, dietary intake is important.
The Omega-3 Index can be increased by consuming more Omega-3 fats through diet or supplements⁸.
Eating oily fish regularly and choosing food supplements that provide EPA and DHA may help increase your Omega-3 Index over time.
Yes. Fish consumption is one of the biggest contributors to Omega-3 Index levels.
Populations with higher fish consumption, including those in Japan and parts of Scandinavia, often exhibit Omega-3 Index levels above 8%⁷.
No. Around 75% of people in the UK do not get enough Omega-3 in their diet³.
Most people consume less fish than recommended by the UK Government³,⁶ and may not achieve the minimum EPA and DHA to support heart health².
EPA and DHA are found primarily in oily fish.
Examples include:
Salmon
Mackerel
Sardines
Herring
Anchovies
These foods are among the richest dietary sources of marine Omega-3.
Consumers should focus on EPA and DHA content, not just total fish oil quantity.
The Omega-3 Index specifically measures EPA and DHA, making these the most relevant nutrients when evaluating Omega-3 intake.
Heart health is an important part of healthy ageing, and EPA and DHA contribute to the normal function of the heart².
Measuring your Omega-3 Index may help you better understand your Omega-3 intake and adapt your diet or supplementation habits if needed⁸.
Our Products to Support Heart Health
Omega-3 Max Strength
Seven Seas Omega-3 Fish Oil Max Strength and Vitamin D for Brain² and Body¹⁻⁴ support
Seven Seas Omega-3 Max Strength has been specifically developed with Omega-3 and Vitamin D to support your Brain² and Body¹⁻⁴. Omega-3 supports three major organs in the body, the Heart¹, Brain² and Eyes³. Omega-3 is essential because the body can’t produce it from scratch and can only get it through outside sources such as diet and supplements.
¹EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg EPA and DHA. DHA supports normal brain function and the maintenance of normal vision. The beneficial effect is obtained with a daily intake of 250mg DHA.
²EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250mg EPA and DHA.
³National Diet and Nutrition Survey, 2018.
⁴DHA and EPA contribute to the maintenance of normal blood pressure. The beneficial effect is obtained with a daily intake of 3g EPA and DHA. DHA and EPA contribute to the maintenance of normal blood triglyceride levels. that the beneficial effect is obtained with a daily intake of 2 g of EPA and DHA. Do not exceed a supplemental daily intake of 5g of EPA and DHA combined.
⁵DHA supports normal brain function. Beneficial effect obtained with daily intake of 250mg DHA. DHA supports normal brain function and the maintenance of normal vision. The beneficial effect is obtained with a daily intake of 250mg DHA.
⁶Per the recommended UK governement guidelines on fish intake.
⁷Harris WS, von Schacky C. The Omega-3 index: a new risk factor for death from coronary heart disease? Prev Med 2004;39(1):212--20. https://doi.org/10.1016/j.ypmed.2004.02.030.
⁸Food supplements are not intended as a substitute for a varied and balanced diet and a healthy lifestyle.
