The Omega-3 Index as an Important Longevity Biomarker

5 days ago

Der Omega-3-Index als wichtiger Longevity-Biomarker

5 days ago

Did you know that a low omega-3 index is associated with a five-year reduction in life expectancy? Studies show that people with a low omega-3 index die an average of five years earlier than people with a high omega-3 index.

It is particularly noteworthy that a smoker with a high omega-3 index can have a comparable or even higher life expectancy than a non-smoker with a low index. These findings illustrate why the omega-3 index is increasingly becoming the focus of longevity research.

“A low omega-3 index is as strong a risk indicator for premature death as smoking (-5 years) and almost as bad as diabetes (-4 years) in terms of mortality risk.” PMCID: PMC8488873

But what exactly is the omega-3 index? How can it be measured and improved? Here you will learn everything about this important longevity biomarker.

History of the Omega-3 Index Test

The Omega-3 Index was developed in 2004 by scientists Dr. William S. Harris and Dr. Clemens von Schacky. They found that the proportion of omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in red blood cells provides a reliable long-term measurement of omega-3 intake.

Their research showed that a high omega-3 index is closely associated with better cardiovascular health and lower all-cause mortality. Since then, the omega-3 index has become a recognized biomarker for longevity and is used in scientific studies worldwide.

Why are omega-3 fatty acids essential?

Omega-3 fatty acids are essential nutrients that the body cannot produce itself. In particular, EPA and DHA play a central role in many biological processes:

DHA is essential for the brain and supports cognitive functions and neurological health.
EPA has strong anti-inflammatory properties and can reduce the risk of cardiovascular disease.
Omega-3 affects metabolism, the immune system, blood pressure and vascular health.

However, many people do not consume enough omega-3 through their diet. In particular, Western diets often contain too many omega-6 fatty acids, which can have a pro-inflammatory effect and disrupt the healthy balance in the body.

Why the omega-3 index is important as a biomarker

While the intake of omega-3 varies from person to person, genetic predisposition in particular determines how well EPA and DHA are actually incorporated into red blood cells. This means that even two people with identical diets can have completely different values.

Low levels below 5 percent are associated with an increased risk of cardiovascular disease, inflammation and cognitive impairment.
Optimal levels between 8 and 12 percent are associated with better heart health, better brain function and lower overall mortality.

Since the omega-3 index provides a long-term overview of the omega-3 supply, it is more meaningful than short-term blood values.

Omega-3 Index and Longevity in Japan

An outstanding example of the positive influence of a high omega-3 index on life expectancy is Japan. The traditional Japanese diet provides about 900-1000 mg of EPA and DHA daily, resulting in average omega-3 index values of ~9-10%.

“An omega-3 index of ≥ 8% was associated with the greatest cardioprotective effect, while an index of ≤ 4% was associated with the least effect.” PMID: 15208005

These high levels are achieved primarily through the regular consumption of fatty fish and seafood, which is deeply rooted in Japanese cuisine. Epidemiological data show that Japanese people have an average life expectancy that is four years higher than that of Western nations and suffer significantly less from cardiovascular diseases.

This example shows that a long-term high intake of omega-3 can be an important factor in the journey towards a long life, especially when combined with a generally healthy diet and lifestyle.

How to optimize your omega-3 index

Studies show that people with an omega-3 index above 8 percent eat at least three fish meals a week on average and take omega-3 supplements. But not everyone's body absorbs omega-3 equally well.

“We found that the group that had a 50 percent chance of an omega-3 index of 8% reported eating three meals of fatty fish per week and taking a dietary supplement. Below that, the probability of achieving an omega-3 index of 8% decreases.” Bill Harris, Ph.D.

You can increase your levels in a targeted way by:

1. Including fatty fish in your diet: salmon, mackerel, sardines and herring are particularly high in EPA and DHA. Two to three portions per week can help to increase your omega-3 levels.

2. Take additional high-quality omega-3 supplements. If you eat little fish, omega-3 supplements can be a useful alternative. Look for certified quality and a low TOTOX value (<7) to minimize oxidation and the associated undesirable effects. Equally important is a laboratory report on the content of heavy metals, dioxins, polychlorinated biphenyls (PCBs) and other harmful substances in the capsules.

3. Plant-based omega-3 sources are often insufficient: Although flaxseed, chia seeds and walnuts contain ALA (alpha-linolenic acid), the body can only convert a very small amount of this into EPA and DHA. Fish or algae oil are therefore better sources for direct absorption.

4. Regular measurement of omega-3 levels: Since the individual omega-3 utilization is genetically influenced, regular monitoring is useful to check the effectiveness of the nutritional strategy.

How quickly does the omega-3 index change?

Red blood cells renew themselves approximately every 120 days. This means that it takes three to four months for a change in diet or an increased omega-3 intake to have a measurable effect on your index. That's why it's important to integrate foods and supplements rich in omega-3 into your diet over the long term. A one-off course is not enough to reap the health benefits in the long term.

How much omega-3 is considered safe per day?

As a general rule, anyone suffering from pre-existing conditions, taking medication regularly or with known intolerances should always talk to their doctor before making any fundamental dietary changes or taking supplements regularly, in order to rule out possible interactions or individual risks.

According to the European Food Safety Authority (EFSA), the upper limit for the combined intake of EPA and DHA that is safe for the health of healthy adults is up to 5 grams per day. This high limit shows that omega-3 has a very low risk of side effects even in larger quantities. The German Federal Institute for Risk Assessment (BfR), on the other hand, recommends a much more cautious maximum daily dose of 1.5 grams.

Sensitive individuals may experience gastrointestinal discomfort, particularly when taking inferior omega-3 products. These side effects are often due to oxidized or contaminated preparations with a high tox value, a measure of the freshness and oxidation of oils. High quality products such as VITAQ Omega3 1100, which has been tested with a Totox value of less than 7, almost completely avoid these problems.

Rare side effects have been observed in high-risk patients with existing cardiovascular diseases. In isolated cases, mild cardiac arrhythmias occurred, particularly in individuals with pre-existing heart failure.

Use the omega-3 index for your longevity journey

Your personal omega-3 index is an exciting biomarker for your longevity journey. An optimal level between 8 and 12 percent protects the heart and brain, reduces chronic inflammation, and can noticeably improve your well-being.

Since individual absorption of omega-3 in red blood cells can fluctuate greatly, regular measurement is the best strategy to ensure that your body is getting the optimal supply. If you have never had your omega-3 levels tested, now may be the right time. Making small adjustments to your diet can make a big difference to your long-term health.

Want to learn more?

Harris WS, Tintle NL, Imamura F, Qian F, Korat AVA, Marklund M, Djoussé L, Bassett JK, Carmichael PH, Chen YY, Hirakawa Y, Küpers LK, Laguzzi F, Lankinen M, Murphy RA, Samieri C, Senn MK, Shi P, Virtanen JK, Brouwer IA, Chien KL, Eiriksdottir G, Forouhi NG, Geleijnse JM, Giles GG, Gudnason V, Helmer C, Hodge A, Jackson R, Khaw KT, Laakso M, Lai H, Laurin D, Leander K, Lindsay J, Micha R, Mursu J, Ninomiya T, Post W, Psaty BM, Risérus U, Robinson JG, Shadyab AH, Snetselaar L, Sala-Vila A, Sun Y, Steffen LM, Tsai MY, Wareham NJ, Wood AC, Wu JHY, Hu F, Sun Q, Siscovick DS, Lemaitre RN, Mozaffarian D; Fatty Acids and Outcomes Research Consortium (FORCE). Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies. Nat Commun. 2021 Apr 22;12(1):2329. doi: 10.1038/s41467-021-22370-2. PMID: 33888689; PMCID: PMC8062567.
McBurney MI, Tintle NL, Vasan RS, Sala-Vila A, Harris WS. Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. Am J Clin Nutr. 2021 Oct 4;114(4):1447-1454. doi: 10.1093/ajcn/nqab195. PMID: 34134132; PMCID: PMC8488873.
Harris WS, Von Schacky C. The Omega-3 Index: a new risk factor for death from coronary heart disease? Prev Med. 2004 Jul;39(1):212-20. doi: 10.1016/j.ypmed.2004.02.030. PMID: 15208005.
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