Omega-3 Index Testing: Why You Need to Have This Done

biomarker testing nutrition sport nutrition Jan 08, 2024

As you know, we at eNRG Performance are HUGE fans of biomarker testing. Whether it is bloodwork, genomics, or metabolic efficiency testing, these are all crucial to help you understand how to create a better exercise and nutrition plan to help meet your health, longevity and athletic performance goals. The one test that does not often get mentioned too much is the Omega-3 Index Test. This test is a very important tool to assess and optimize the fats that you consume in your daily nutrition plan because they are associated with cardiovascular health, brain functioning, inflammation and mental health.

The Test

The Omega-3 Index Test is a measurement that evaluates the levels of two key omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – in red blood cell membranes. The testing typically involves a simple blood sample, which is then analyzed to determine the proportion of EPA and DHA in the red blood cell membranes. The results are expressed as a percentage of total fatty acids, providing an omega-3 index value.

The Results

A higher omega-3 index is generally associated with better heart health and a lower risk of cardiovascular issues. The American Heart Association recommends an omega-3 index of at least 8% for optimal cardiovascular benefits. If the index falls below this threshold, individuals may consider increasing their intake of omega-3-rich foods or supplements. From the testing I have done on athletes, very few achieve this optimal range and it is SO EASY to improve it, once you have it tested.

The benefits of having an Omega-3 Index Test:
#1: Heart Health
  • Omega-3 fatty acids have been linked to lower blood pressure, reduced triglyceride levels and a decreased risk of heart disease.
#2: Brain Function
  • DHA is a crucial component of brain cell membranes and maintaining adequate levels may support cognitive function and reduce the risk of neurodegenerative diseases.
#3: Inflammation and Joint Health
  • Omega-3 fats have anti-inflammatory properties, potentially aiding in the management of chronic inflammatory conditions and promoting joint health.
#4: Mood and Mental Health
  • Some research studies suggest that omega-3 fats may play a role in mental health, potentially benefiting conditions like depression and anxiety.


The typical course of action I take with athletes interested in this test is the following:

1. Measure baseline Omega-3 Index test.
2. Have it interpreted by a qualified nutrition professional.
3. Have a daily nutrition AND supplement plan created for you based on your results.
4. Re-test in about 8-12 weeks to note how well the daily nutrition and supplement interventions worked.
A great thing about this testing is that you do it at home AND it is very economically priced. 

Click HERE to learn more about the testing and how you can start on a great path to improving cardiovascular and mental health and control overall body inflammation.





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