Omega-3 index: here's how to test your omega-3 status

Do you actually know if you are getting enough omega-3? Many people think so, but the reality may be different. An omega-3 index test will give you precise insight into your omega-3 status. Useful to know because EPA and DHA contribute to normal heart function* and DHA is good for the brain*.

What is an omega-3 index?

An omega-3 index is a blood test that shows how many omega-3 fatty acids EPA and DHA are in your red blood cells. It is expressed as a percentage of the total fatty acid level in your blood. This value gives a good indication of how much omega-3 is actually present in your body cells.

Your omega-3 index changes slowly. It takes about 3-4 months for changes in your diet or supplements to show up in your blood values. That's because red blood cells live for about 120 days.

What omega-3 index values are desired?

An omega-3 index between 8% and 12% is considered by experts to be optimal for the functioning of your body. However, the reality in the Netherlands looks different. On average, Dutch people have an omega-3 index of around 4-5%. This means that many people have room for improvement.

This is how you can interpret your own values:

• Below 4%: very low omega-3 status;
• 4-8%: low to moderate omega-3 status; 
• 8-12%: optimal omega-3 status; 
• Above 12%: very high omega-3 status.

Are you below 8%? Then it is wise to adjust your diet or opt for an omega-3 supplement. 

Why is it helpful to know your omega-3 status?

Measuring your omega-3 index gives you objective insight into your omega-3 status. This helps you make targeted choices for your health. Omega-3 fatty acids support many vital organs in your body. EPA and DHA contribute to normal heart function*, DHA is good for the brain* and vision*.

Many people misjudge their omega-3 intake. You may think you're getting enough, but a test may reveal that you actually need more. Or vice versa - maybe you already take supplements but want to know if the dosage is right.

Omega-3 vs. omega-6: the balance is important

The test measures not only your omega-3 index, but also the ratio of omega-3 to omega-6 fatty acids. Your body needs both, but the balance is important.

Due to many processed foods, we often ingest too much omega-6. Think ready meals, snacks, cookies and fried foods. A healthy ratio is no more than 3-5 times as much omega-6 as omega-3. Ideally, even 3:1 or lower.

How does the omega-3 index test work?

The HS-Omega-3 Index Test is the best researched way in the world to measure how much omega-3 fatty acids your body cells contain. You don't have to visit your doctor or a laboratory - everything can be done from the comfort of your own home:

1. Order the test kit: it just arrives in your mailbox within a few days. The packaging is compact, so you don't have to be home for it.
2. Take the blood sample: through a small finger prick you prick two drops of blood on a special card. It feels like a tiny prick and is really not painful.
3. Send it: put the card in the provided return envelope and put it in the mailbox. Postage is already paid, so no need to put a stamp.
4. Receive your results: after about 15 working days you will receive a comprehensive report by e-mail with all your values and personal recommendations.

The whole process takes only 5 minutes. The test kit contains everything you need: the lancet for the finger prick, the special card, clear step-by-step instructions and the return envelope.

What can you do with your test results?

You get much more than just a number. The comprehensive report gives you a complete analysis of your omega-3 status. You see your omega-3 index percentage, the ratio of omega-3 to omega-6 fatty acids in your blood, and get recommendations that fit your situation. You also get practical tips for improving your levels and an explanation of what your results mean for your health.