Omega-3 Benefits: Why EPA, DHA and Your Omega-3 Index Matter

Rather than guessing based on how often you eat oily fish or whether you take supplements, an Omega-3 Index measures the percentage of EPA and DHA incorporated into your red blood cell membranes. This provides a longer-term reflection of your omega-3 status over approximately the previous 3-4 months.

At My Atlas, our Omega-3 Index Test allows you to measure your omega-3 status objectively, helping guide dietary and supplementation decisions based on your own biology rather than assumptions.

Quick Facts

• Omega-3 fatty acids are essential fats, meaning your body cannot produce enough on its own and they must come from your diet or supplementation.
• EPA and DHA are the two most biologically active omega-3s, primarily found in oily fish and algae.
• EPA plays an important role in regulating inflammatory pathways and supporting cardiovascular health.
• DHA is highly concentrated in the brain and retina, contributing to normal cognitive function, vision and nervous system health.
• The Omega-3 Index Test measures the percentage of EPA and DHA in your red blood cell membranes, providing a long-term assessment of your omega-3 status.
• An Omega-3 Index below 4% is generally considered low, while above 8% is associated with optimal omega-3 status in much of the research.
• Your Omega-3 Index reflects approximately 3–4 months of omega-3 intake, making it more informative than assessing a recent meal or supplement.
• Increasing oily fish intake or taking a high-quality omega-3 supplement can help improve your Omega-3 Index over time.
• Testing before and after supplementation allows you to measure whether your dietary changes or supplement are having the desired effect.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential polyunsaturated fats. Unlike many other nutrients, your body cannot produce sufficient quantities itself, meaning they must come from your diet or supplementation.

The three primary omega-3 fatty acids are:

EPA (Eicosapentaenoic Acid)

EPA is predominantly involved in inflammatory signalling pathways.

It contributes to the production of specialised lipid mediators that help regulate the body’s inflammatory response rather than simply switching inflammation “off”.

Healthy inflammation is essential for recovery, tissue repair and immune function, but prolonged low-grade inflammation has been associated with numerous chronic health conditions.

EPA has also been extensively studied for cardiovascular health, triglyceride management and mood.

DHA (Docosahexaenoic Acid)

DHA is the predominant omega-3 found within the brain and retina.

It contributes to:

• Normal brain structure
• Cognitive function
• Visual health
• Nervous system integrity
• Cell membrane fluidity

Throughout pregnancy and infancy, DHA is particularly important for neurological and visual development.

ALA (Alpha-Linolenic Acid)

ALA is found in plant foods including:

• Flaxseed
• Chia seeds
• Walnuts
• Hemp seeds

Although ALA is considered an essential fatty acid, only a small proportion is converted into EPA and an even smaller amount into DHA.

For this reason, consuming marine sources of EPA and DHA (or algae-derived supplements for those following plant-based diets) remains important for many individuals.

Why Your Omega-3 Status Matters

Omega-3 fatty acids are incorporated into the membrane of virtually every cell in the body.

Healthy cellular membranes influence:

• Cell signalling
• Inflammatory responses
• Cardiovascular function
• Neurological function
• Muscle recovery
• Immune health

This is why omega-3 status has been investigated across multiple areas of health, including cardiovascular disease, cognition, healthy ageing and inflammatory conditions.

What Is the Omega-3 Index?

The Omega-3 Index measures the percentage of EPA and DHA present within red blood cell membranes.

Unlike measuring recent dietary intake, this reflects longer-term omega-3 incorporation into tissues over several months.

Generally:

• Below 4% is considered low
• 4-8% is intermediate
• Above 8% is generally regarded as optimal in research settings

Rather than asking:

“Do I eat enough fish?”
the Omega-3 Index answers:

“Has enough EPA and DHA actually reached my cells?”
This makes it one of the most useful nutritional biomarkers available for assessing long-term omega-3 status.

Signs You May Have Low Omega-3 Levels

Low omega-3 status doesn’t produce one specific symptom.

Instead, it may contribute alongside other nutritional and lifestyle factors.

Some people with lower omega-3 intake report:

• Dry skin
• Dry eyes
• Reduced oily fish consumption
• Poor dietary fat intake
• Low seafood intake
• Increased inflammatory burden
• Higher triglycerides
• Recovery concerns

These symptoms are non-specific, which is why testing is often more informative than relying on symptoms alone.

Food Sources of EPA and DHA

The richest dietary sources include:

• Salmon
• Sardines
• Mackerel
• Anchovies
• Herring
• Trout

Plant foods provide ALA rather than meaningful amounts of EPA and DHA.

Those following vegetarian or vegan diets may wish to consider algae-derived EPA/DHA supplements where appropriate.

Do Fish Oil Supplements Work?

The answer depends on two things:

1. The quality and dose of the supplement
2. Whether you actually needed more omega-3 in the first place

Many supplements advertise “1000 mg fish oil”, yet only a proportion of this may be EPA and DHA.

Looking specifically at the EPA and DHA content is far more informative than simply reading the total fish oil amount.

Most importantly, supplementation should ideally be guided by testing rather than guesswork.

If your Omega-3 Index is already optimal, taking increasingly larger doses may provide little additional benefit. Equally, someone with a low Omega-3 Index may require dietary or supplementation changes to improve their status.

Who Could Benefit From an Omega-3 Index Test?

Testing may be particularly useful if you:

• Rarely eat oily fish
• Follow a vegetarian or vegan diet
• Already take omega-3 supplements
• Want to monitor the effectiveness of supplementation
• Are interested in preventative health screening
• Have elevated triglycerides
• Want a more personalised approach to nutrition

Rather than assuming your omega-3 intake is adequate, measuring your Omega-3 Index provides objective data to help guide future decisions.

Why Test With My Atlas?

Our Omega-3 Index Test measures EPA and DHA levels within red blood cell membranes, providing a longer-term assessment of omega-3 status than dietary questionnaires alone.

The test can help you:

• Understand your current omega-3 status
• Establish a personalised baseline
• Monitor changes following dietary or supplementation interventions
• Make evidence-informed decisions about your nutrition

For many people, it’s the difference between hoping your omega-3 intake is sufficient and actually knowing.

Final Thoughts

Omega-3 fatty acids play an important role in cardiovascular health, brain function, vision, cellular health and the regulation of inflammation. However, knowing whether you’re consuming enough EPA and DHA isn’t always straightforward.

Rather than relying on dietary estimates or guessing whether your supplement is working, an Omega-3 Index Test measures the amount of EPA and DHA incorporated into your red blood cells, providing a longer-term reflection of your omega-3 status.

At My Atlas, we believe testing should empower better health decisions. Measuring your Omega-3 Index provides a personalised starting point, helping you make informed nutritional choices and monitor your progress over time.

If your results suggest room for improvement, combining dietary changes with a high-quality omega-3 supplement – such as the Conteh Sports × My Atlas Omega-3 -can help support your journey towards optimal omega-3 status.

🔗Learn more about the Omega-3 supplement

Frequently Asked Questions

What is a good Omega-3 Index?

Research commonly considers an Omega-3 Index above 8% to represent higher omega-3 status, while values below 4% are generally regarded as low.

Interpretation should always be considered alongside your overall health, diet and clinical context.

Can I increase my Omega-3 Index?

Yes. Increasing oily fish intake or using an appropriately dosed EPA/DHA supplement may improve your Omega-3 Index over time. Because red blood cells have a lifespan of around 120 days, meaningful changes typically occur over several months.

Is eating fish enough?

For some people, yes. Others may still have a lower Omega-3 Index despite eating fish occasionally. Individual intake, absorption, genetics and consistency all influence omega-3 status.

Should I test before taking supplements?

Testing provides an objective baseline and allows you to tailor supplementation to your individual needs rather than relying on assumptions.