The Omega-3 index: What it is and why it matters

Omega-3 Testing in Pregnancy

Omega-3s are essential fatty acids vital for your body and health, especially during pregnancy. But most people aren’t getting enough.

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The essential nutrient your body can’t produce.

Omega-3 fatty acids are essential fats that play a critical role in the body’s health. They cannot be produced by the body, so they must be obtained from diet. The three main types are:

EPA (Eicosapentaenoic Acid)
Found primarily in fish, fish oils, squid oils, krill oils, and certain algae. 


DHA (Docosahexaenoic Acid)
Also found in oily fish or krill, DHA is particularly important for brain and eye health.

ALA (Alpha-Linolenic Acid)
Found in plant-based sources like flaxseeds, chia seeds, and walnuts. While beneficial, ALA needs to be converted into EPA and DHA in the body, which happens inefficiently.

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AMAZING BENEFITS

Omega-3 Index

The Omega-3 Index is a simple blood test that measures the percentage of fatty acids in your red blood cells. It gives a clear picture of your body’s Omega-3 status, which directly correlates with various health benefits. Here’s the research:

Heart health

Omega-3s are linked to a reduced risk of cardiovascular disease. 
(Mozaffarian et al.,Circulation, 2005)

Brain function

DHA is a key component of the brain, supporting cognitive function.
(Yurko-Mauro et al., Alzheimer’s & Dementia, 2010)

Inflammation reduction

Omega-3s have anti-inflammatory effects, reducing markers of inflammation. (Calder, Proceedings of the Nutrition Society, 2010)

Pregnancy health

Omega-3s are essential for fetal development and have been shown to help lower the risk of preterm birth. (Kar et al., EBioMedicine, 2016)

  • Optimal Omega-3 levels

  • While true Omega-3 deficiency is rare, many groups of people are more likely to have low Omega-3 levels, also known as Omega-3 deficiency. These include, younger generations, women of childbearing age, pregnant mothers, vegetarians vegans, adults, older women, people following very low-fat diets, individuals with malabsorption issues and children diagnosed with ADHD.

    Symptoms of low Omega-3 levels can manifest in physical changes, such as changes in hair density, texture and integrity. Ensuring adequate Omega-3 intake is essential for maintaining both internal and external health.

0-4%

If your Omega-3 levels are below 4% this indicates a significant deficiency, and is associated with a higher risk of heart disease and pregnancy complications.

4-8%

Omega-3 levels between 4-8% indicate moderate levels of Omega-3’s and while these markers do not indicate ‘deficiency’ these levels are still considered insufficient.

8%+

Omega-3 levels above 8% are considered ideal. These levels allow the greatest benefits, including reduced inflammation, improved brain function, and better pregnancy outcomes .

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WHAT YOU NEED TO KNOW

Omega-3's and pregnancy

During pregnancy, Omega-3s are not just for you—they’re for your baby too. Your growing baby relies on your Omega-3 levels for brain and eye development, which is why pregnant women are especially susceptible to deficiency. In fact, studies show that many women fall short of the recommended Omega-3 intake during pregnancy.

Maintaining an optimal Omega-3 Index during pregnancy has been shown to:

Support fetal brain development

DHA is crucial for fetal brain growth and development throughout pregnancy and particularly in the third trimester. (Koletzko et al., Journal of Perinatal Medicine, 2008.)

Shown to lower risk of preterm birth

Omega-3 intake, especially DHA, is linked to a reduced risk of preterm birth in some studies. (Kar S, Wong M, Rogozinska E, Thangaratinam S.)

Promote eye health and development

DHA supports fetal retinal and visual development. (Birch et al., American Journal of Clinical Nutrition, 2010.)

Shown to reduce maternal stress and depression

Low Omega-3 levels are associated with a higher risk of postpartum depression. (Freeman et al., Journal of Clinical Psychiatry, 2006.)

Support your Omega-3’s with Nurture®

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