on April 02, 2026
Omega-3 fatty acids are essential fats that play an important role in supporting heart, brain and overall health. However, many people do not consume enough omega-3s in their daily diet.
One useful way researchers measure omega-3 status in the body is through something called the Omega-3 Index.
What Is the Omega-3 Index?
The Omega-3 Index measures the amount of two important omega-3 fatty acids — EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — in the membranes of red blood cells.
This measurement reflects longer-term omega-3 intake rather than just what you ate in the last few days. Research suggests that maintaining higher levels of EPA and DHA may support cardiovascular health and overall wellbeing.
Generally speaking:
- Low omega-3 levels: around 4% or below
- Moderate levels: around 4–8%
- Optimal levels: around 8% or higher
Many people fall below the optimal range, often because modern diets contain fewer omega-3-rich foods.
Why Omega-3 Intake Can Be Low
There are several reasons people may not be getting enough omega-3s, including:
- Low intake of oily fish such as salmon, sardines or mackerel
- Diets that are higher in omega-6 fats from processed foods and vegetable oils
- Limited access to plant-based omega-3 sources such as flaxseed, chia seeds or algae
Because of these dietary patterns, improving omega-3 intake can be beneficial for many people.
Ways to Improve Your Omega-3 Levels
Increasing your omega-3 intake can often be achieved with a few simple dietary adjustments.
1. Eat more omega-3-rich foods
Foods naturally rich in omega-3s include:
- Fatty fish such as salmon, sardines and mackerel
- Flaxseeds and flaxseed oil
- Chia seeds
- Walnuts
- Algae-based foods
Including these foods regularly in your diet can help boost omega-3 intake.
2. Choose plant-based omega-3 sources
For people following vegetarian or vegan diets, plant-based sources of omega-3s are especially important. Oils derived from flaxseed or algae can provide valuable omega-3 fatty acids without the need for fish.
3. Consider a quality omega-3 supplement
For some individuals, supplements can be a convenient way to help support healthy omega-3 intake, particularly if dietary sources are limited.
Plant-based oils rich in essential fatty acids can be a helpful addition to the diet. Products such as Flora Udo’s Oil, which contains a carefully balanced blend of omega-3 and omega-6 fatty acids from organic plant oils, can be easily incorporated into everyday meals. Udo’s Oil can be added to smoothies, salads or drizzled over vegetables to help boost daily intake of essential fats.
Because omega-3 oils are sensitive to heat, products such as Udo’s Oil should not be used for cooking. Instead, add them to cold foods like salads, smoothies or yoghurt.
When choosing an omega-3 supplement, it is important to look for products made with high-quality ingredients and produced to high manufacturing standards.
Supporting Your Long-Term Omega-3 Balance
Improving omega-3 intake is not just about short-term dietary changes. Consistently including omega-3-rich foods as part of a balanced diet can help support healthy levels over time.
Small adjustments, such as incorporating flaxseed oil into meals or adding omega-3-rich foods to your weekly routine, can make a meaningful difference.
