Long-chain omega-3s EPA and DHA are among the best-supported nutrients for cardiovascular and brain aging. Here is the evidence, and how to know your Omega-3 Index.
Browse omega-3 & testing →EPA and DHA are anti-inflammatory fatty acids your body cannot make efficiently. A higher Omega-3 Index (the EPA+DHA percentage in red blood cells) tracks with better cardiovascular and brain aging — and you can measure it at home. Oily fish is the best food source; a quality fish-oil or algae supplement closes the gap.
Linked to mechanism and PubMed citations.
Slightly reduces coronary mortality and events. Research relevant to this mechanism is indexed on PubMed and linked below; it describes the…
Low index linked to higher total mortality. Research relevant to this mechanism is indexed on PubMed and linked below; it describes the mechanism…
Higher omega-3 levels track with lower cardiovascular and all-cause mortality in large cohorts; trial effects are modest but consistent for heart health.
Many studies use roughly 1–2 g/day of combined EPA+DHA; aim for an Omega-3 Index of 8–12%.
It is the percentage of EPA+DHA in your red blood cell membranes — a measurable marker you can test at home.
Algae oil is a vegan EPA/DHA source; both raise the Omega-3 Index. Choose a third-party-tested product.