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Your fish oil capsule is not enough if your cells are not incorporating it. Measure where you actually stand with a 90-day omega-3 snapshot.
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Measure the EPA and DHA content of your red blood cell membranes — the most reliable indicator of your long-term omega-3 status. Simple fingerstick test.
Serum omega-3 levels after a single fish oil capsule tell you nothing useful. The omega-3 index is different: it measures the proportion of EPA and DHA in red blood cell membranes, which reflects your omega-3 intake over the past 90 to 120 days. This makes it one of the most stable and meaningful indicators of cardiovascular and brain-health-relevant omega-3 status available in routine blood testing. An index below 4 percent is associated with significantly elevated cardiovascular risk; above 8 percent is the target range associated with optimal cardioprotection. Most UK adults — even those who believe they eat well — test between 4 and 6 percent. If you regularly consume fish oil or eat oily fish regularly, this test confirms whether your intake is achieving the physiological target. Results are reviewed by a GMC-registered physician.
Understand what each marker measures, why it matters, and what the science says — not just a list of numbers.
This panel is designed for adults who want a comprehensive, evidence-based picture of their metabolic health — not a GP referral panel.
Anyone taking fish oil or algae-derived omega-3 supplements wanting to confirm efficacy
People with a family history of cardiovascular disease seeking to optimise modifiable risk factors
Pregnant or breastfeeding women monitoring DHA status for infant neurological development
Athletes interested in the anti-inflammatory and recovery benefits of omega-3
Individuals following a plant-based diet who supplement with algal DHA
The omega-3 index reflects the EPA and DHA content of red blood cell membranes, which have a lifespan of approximately 90 to 120 days, making this a robust indicator of medium-term omega-3 intake. However, it does not capture short-chain plant omega-3 (ALA from flaxseed, chia, and walnuts), which is poorly converted to EPA and DHA in humans and is not reflected in this index. Individual variation in conversion efficiency means that plant-based omega-3 intake often produces a lower omega-3 index than equivalent doses of pre-formed EPA/DHA from marine sources. This test does not assess total lipid or fatty acid balance and should not be used as a standalone cardiovascular risk tool.
From order to physician-reviewed report in as little as three working days.
Home fingerstick blood spot kit. Delivered within 2 working days.
No fasting required. Full instructions included.
Pre-paid Royal Mail envelope included.
Secure online report with physician commentary in 3 to 5 working days.
Three options designed to fit your schedule, location, and preference — all producing a laboratory-standard sample.
Adults 18+ in mainland UK. Not suitable if you have had a transfusion in the last 3 months.
Order anytime; kit dispatched within 24 hours Mon–Fri.
Allow 24–48 hours for sample transit on top of lab processing time.
Adults 18+ within 20 miles of a serviced city centre.
Mon–Sun, 06:00–20:00. Next-day booking typical.
Sample reaches the lab within 24 hours of collection.
Adults 16+ with photo ID. Paediatric draws by appointment at selected sites.
Mon–Fri, with Saturday hours at most metropolitan locations.
Samples processed same-day at the receiving clinic.
Every test is processed in a UKAS ISO 15189-accredited laboratory, overseen by GMC-registered physicians, and governed by UK GDPR. No overseas processing, no offshore data.
Follow these guidelines to ensure accurate, reproducible results. Most markers are sensitive to recent food, exercise, and sleep.
Can't find your answer? Our clinical support team is available Monday to Friday, 9am–5pm.
Contact supportResearch consistently identifies above 8 percent EPA plus DHA as a red blood cell membrane as the optimal target associated with the lowest cardiovascular risk. Between 4 and 8 percent is considered intermediate and represents most of the UK adult population. Below 4 percent is the high-risk zone associated with significantly elevated risk of sudden cardiac death and chronic inflammation. While the evidence is strongest for cardiovascular outcomes, emerging data also links higher omega-3 index values with reduced risk of cognitive decline, improved mood, and reduced inflammatory markers.
The dose required varies significantly between individuals depending on baseline level, body mass, supplement form, and meal composition at the time of intake (omega-3 is better absorbed with fat). In general, most adults require 2 to 3 grams of combined EPA plus DHA daily to move from a typical UK index of 4 to 6 percent toward the 8 percent target over three to four months. Fish oil supplements vary considerably in EPA and DHA concentration per capsule; check the label for combined EPA plus DHA content rather than total fish oil weight.
Yes, and it is more effective than many people expect. Two to three portions of oily fish per week (salmon, mackerel, sardines, herring, or trout) can raise the omega-3 index meaningfully over a few months. A single portion of farmed Atlantic salmon contains approximately 1.5 to 2 grams of combined EPA and DHA, comparable to two to three standard fish oil capsules. The advantage of whole food sources is the accompanying vitamin D, selenium, and protein. Retesting after three months of consistent dietary change or supplementation allows you to confirm the effect.
Yes, but it requires intentional supplementation. ALA from flaxseed, chia, walnuts, and hemp has very low conversion rates to EPA (typically 5 to 10 percent) and even lower to DHA (below 5 percent). Vegans relying solely on plant-based omega-3 typically have lower omega-3 indices than omnivores. Algal DHA and EPA supplements, derived from the same microalgae that fish feed on, provide pre-formed EPA and DHA in a form that the body can incorporate directly, bypassing the conversion step. Regularly tested vegans on algal supplements can achieve excellent omega-3 index values.
Growing evidence suggests a meaningful association between omega-3 index and mental health outcomes. DHA is the predominant structural fatty acid in neuronal cell membranes, and adequate DHA status supports membrane fluidity, neurotransmitter signalling, and neuroinflammation regulation. Low omega-3 intake has been associated with increased risk of depression, anxiety, and cognitive decline, particularly in ageing populations. While omega-3 supplementation is not a first-line treatment for any mental health condition, optimising omega-3 status is a reasonable adjunctive strategy as part of a broader approach to brain health.
