Omega-3 Index Report

A BRAND OF MASDIAG

Referral: ABC Clinic

Name: Sarah Mitchell

DOB: 01/01/2000

Collection Date: 01/01/2026

Received Date: 05/01/2026

Report Date: 08/01/2026

Sample Type: Dried Blood Spot

Analysis: GC-FID

Measurement Unit: Percentage %

TEST0051

Status Reference: Low Suboptimal Optimal Elevated High

Your Omega-3 Index

5.32%

SUBOPTIMAL

Recommendation: 980 mg/day of EPA+DHA from dietary and supplementation sources

5.32%

2.8% 4% 8% 12% 14% 15.4%

Optimal

Reference ranges: 2.8 – 15.4%. Optimal range: 8 – 12%. Reference ranges encompass 99% of fatty acid levels measured in adult populations.

Understanding Your Omega-3 Index Zones

LOW

Below 4%

Increased health risk. Omega-3 intake through diet and supplementation is strongly recommended.

SUBOPTIMAL

4 – 8%

Moderate risk. Dietary improvements and supplementation recommended.

OPTIMAL

8 – 12%

Associated with improved cardiovascular, brain, eye, and joint health, and reduced inflammation.

ELEVATED

12 – 14%

Above optimal. Review supplementation dose with your healthcare provider.

HIGH

Above 14%

Unusually high. Consider reducing omega-3 supplementation.

Your Results Journey

Omega-3 Index Current results with projected improvement at 3-4 months

Projected values based on Walker et al. (2019). Individual results may vary.

Summary

Current Level

5.32% Omega-3 Index

Red blood cell EPA + DHA

Optimal Range

8 – 12% Index

Target for optimal health

Current Status

Suboptimal

Below optimal range

📅 Monitoring & Retesting

Low/Suboptimal: Retest in 3–4 months after starting supplementation.
Optimal: Retest in 6 months to ensure levels remain stable.
Elevated/High: Retest in 3 months after reducing intake.
RBC fatty acid levels reflect average intake over the previous 3–4 months.

📍 Recommended Retest: April – May 2026

A BRAND OF MASDIAG

Omega-3 Index Report

Referral: ABC Clinic

Name: Sarah Mitchell

DOB: 01/01/2000

Collection Date: 01/01/2026

Received Date: 05/01/2026

Report Date: 08/01/2026

Sample Type: Dried Blood Spot

Analysis: GC-FID

Measurement Unit: Percentage %

TEST0051

What We Test & Why It Matters

What We Measure

● Omega-3 Index

The Omega-3 Index measures the combined percentage of EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) in your red blood cell membranes. It is the most well-researched and clinically validated marker of long-term Omega-3 status.

Unlike a simple blood test, this reflects your average Omega-3 intake over the past 120 days (the lifespan of red blood cells). An optimal index of 8–12% is associated with improved cardiovascular outcomes, better brain function, and reduced systemic inflammation.

EPA (Eicosapentaenoic Acid) is primarily anti-inflammatory, supporting cardiovascular health, joint comfort, and mood regulation. DHA (Docosahexaenoic Acid) is a structural component of the brain, retina, and cell membranes, playing a critical role in cognitive function and visual development. Both fatty acids work synergistically and are best obtained together through diet or supplementation.

Why Optimal Omega-3 Levels Matter

🫀

Heart Health

Reduces risk of cardiovascular events and supports healthy blood pressure

🧠

Brain Function

Supports cognitive performance, memory, and neuroprotection

👁

Eye Health

DHA is essential for retinal health and visual development

😊

Mood & Wellbeing

Linked to reduced symptoms of depression and anxiety

🦴

Joints & Mobility

Reduces inflammation and supports joint comfort

✨

Skin Health

Supports skin hydration, elasticity, and UV protection

🤰

Pregnancy

Critical for foetal brain and eye development

💪

Muscle & Sport

Aids recovery, reduces exercise-induced inflammation

Common Causes of Low Omega-3

Low Fish & Seafood Intake

Oily fish (salmon, mackerel, sardines) are the richest dietary source of EPA and DHA. Infrequent consumption is the leading cause of low Omega-3 levels worldwide.

High Omega-6 Intake

Excessive consumption of vegetable oils, processed foods, and fried foods raises the Omega-6:Omega-3 ratio, increasing inflammation and competing with Omega-3 metabolism.

Vegetarian & Vegan Diets

Plant-based ALA (flaxseeds, walnuts, chia) converts to EPA and DHA at very low rates (typically under 5%), making it difficult to achieve optimal levels without algae-based supplements.

Genetic Variation

Variants in the FADS1/FADS2 genes affect the enzymes responsible for converting ALA into EPA and DHA, meaning some individuals require higher dietary intake to maintain adequate levels.

A BRAND OF MASDIAG

Omega-3 Index Report

Referral: ABC Clinic

Name: Sarah Mitchell

DOB: 01/01/2000

Collection Date: 01/01/2026

Received Date: 05/01/2026

Report Date: 08/01/2026

Sample Type: Dried Blood Spot

Analysis: GC-FID

Measurement Unit: Percentage %

TEST0051

Diet & Lifestyle

Alongside supplementation, dietary and lifestyle choices play an important role in supporting your omega-3 levels and overall health. The guidance below is tailored to different dietary preferences.

🐟

If You Eat Fish & Seafood

RICHEST EPA+DHA SOURCES

Aim for oily fish 2–3 times per week (salmon, mackerel, sardines, herring, anchovies) — these are the richest natural sources of preformed EPA and DHA.
Shellfish such as mussels, oysters, and shrimp also provide meaningful amounts of omega-3.

EPA & DHA Content Guide

Fish & Seafood (per 100g serving, cooked)

Species	EPA (mg)	DHA (mg)	Total EPA+DHA (mg)	Content
Atlantic Mackerel	504	699	1,203	High
Atlantic Salmon (farmed)	690	1,457	2,147	High
Atlantic Salmon (wild)	411	1,429	1,840	High
Sardines (canned)	473	509	982	High
Herring	909	1,105	2,014	High
Anchovies	763	1,292	2,055	High
Rainbow Trout	334	820	1,154	High
Tuna (canned, light)	44	223	267	Moderate
Cod	4	120	124	Low
Shrimp	50	144	194	Moderate
Mussels	276	506	782	High
Oysters	274	210	484	Moderate

* Values approximate, vary by species/preparation. Source: USDA FoodData Central. High (>500 mg) Moderate (200–500 mg) Low (<200 mg)

🌱

If You Don’t Eat Fish or Are Vegan

PLANT-BASED OPTIONS

Include ALA-rich foods daily: flaxseeds, chia seeds, hemp seeds, and walnuts. Note that ALA conversion to EPA/DHA is limited (typically <5%), so supplementation remains important.
Algae-based omega-3 supplements are an effective vegan source of preformed DHA and EPA, derived directly from marine microalgae rather than fish.

A BRAND OF MASDIAG

Omega-3 Index Report

Referral: ABC Clinic

Name: Sarah Mitchell

DOB: 01/01/2000

Collection Date: 01/01/2026

Received Date: 05/01/2026

Report Date: 08/01/2026

Sample Type: Dried Blood Spot

Analysis: GC-FID

Measurement Unit: Percentage %

TEST0051

Lifestyle & Supplementation

🏃

Lifestyle

SUPPORTING FACTORS

Exercise regularly – moderate physical activity supports Omega-3 incorporation into cell membranes and may enhance the anti-inflammatory benefits.
Manage stress – chronic stress increases inflammatory markers and can counteract the benefits of optimal Omega-3 levels.
Body composition – higher body fat percentage is associated with lower Omega-3 levels, as fatty acids distribute across more adipose tissue. Maintaining a healthy weight can support better Omega-3 status.

💊

Supplementation

OMEGA-3 SUPPLEMENTS

Supplement Type	Typical EPA (mg)	Typical DHA (mg)	Total EPA+DHA (mg)	Notes
Standard Fish Oil	180	120	300	Most common, lower concentration
Concentrated Fish Oil	400	200	600	Higher EPA:DHA ratio
Triglyceride Form Fish Oil	350	250	600	Better absorption than ethyl ester
Krill Oil	120	70	190	Phospholipid form, includes astaxanthin
Algae Oil (vegan)	150	300	450	Plant-based, higher DHA
Cod Liver Oil	90	120	210	Includes Vit A & D

💡 Absorption tip: Take omega-3 supplements with or immediately after a meal containing fat. Studies show that consuming omega-3 with a fatty meal can increase absorption by up to 3× compared to taking them on an empty stomach, as dietary fat stimulates bile and lipase production needed to emulsify and absorb the fatty acids.

A BRAND OF MASDIAG

Omega-3 Index Report

Referral: ABC Clinic

Name: Sarah Mitchell

DOB: 01/01/2000

Collection Date: 01/01/2026

Received Date: 05/01/2026

Report Date: 08/01/2026

Sample Type: Dried Blood Spot

Analysis: GC-FID

Measurement Unit: Percentage %

TEST0051

Your Personalised EPA+DHA Plan

Use the reference table and interactive calculator to estimate your dietary intake and supplement needs

Your Total Daily Requirement

980 mg/day EPA+DHA

Based on Walker et al. 2019

Target: 8.0% Omega-3 Index

EPA+DHA Content Per Serving

Fish / Seafood	~100g	~150g	~200g
Salmon (farmed)	2,330	3,480	4,630
Salmon (wild)	1,730	2,580	3,430
Mackerel	1,790	2,670	3,550
Sardines (canned)	1,410	2,100	2,790
Herring	1,570	2,340	3,110
Anchovies	1,370	2,040	2,710
Trout (farmed)	1,150	1,710	2,270
Tuna (Bluefin)	1,150	1,710	2,270
Barramundi	400	600	800
Prawns / Shrimp	320	480	640
Snapper	320	480	640
Tuna (canned)	220	330	440
Cod / White fish	140	210	280

Values in mg EPA+DHA per serving. Source: USDA/FSANZ.

Quick Supplement Guide

Your Fish Intake	Diet	Suppl.	Caps
No fish	0	980	3–4
Salmon 1×/wk	~497	~483	2
Salmon 2×/wk	~994	0	0
Sardines 2×/wk	~600	~380	1–2
Canned tuna 2×/wk	~94	~886	3

~300 mg EPA+DHA per standard capsule. Serving sizes ~150g.

Projected values based on Walker et al. (2019). Individual results may vary depending on baseline levels, adherence, genetics, absorption, and lifestyle. Not guaranteed outcomes — retest in 3–4 months. EPA+DHA values approximate (USDA/FSANZ). For educational guidance only.

Interactive Calculator

How many times per week do you eat fish?

Weekly from Fish: 0 mg

Daily from Diet: 0 mg/day

Requirement: 980 mg/day

Supplement Need: 980 mg/day

≈ 3-4 capsules /day (~300 mg EPA+DHA each)

Note: This calculator requires JavaScript. Open in a web browser to use it, or refer to the static table on the left.

A BRAND OF MASDIAG

Omega-3 Index Report

Referral: ABC Clinic

Name: Sarah Mitchell

DOB: 01/01/2000

Collection Date: 01/01/2026

Received Date: 05/01/2026

Report Date: 08/01/2026

Sample Type: Dried Blood Spot

Analysis: GC-FID

Measurement Unit: Percentage %

TEST0051

Important Information

🔬

About Fatty Acid Testing

METHODOLOGY

This test analyses a dried blood spot (DBS) sample — whole blood containing RBCs, white blood cells, and plasma — using gas chromatography with flame ionisation detection (GC-FID), quantifying 24 fatty acids expressed as a percentage of total identified fatty acids.
The Omega-3 Index (Harris & von Schacky, 2004) measures EPA + DHA as a percentage of total RBC fatty acids. DBS shows strong correlation (R² > 0.96) with the RBC-based Omega-3 Index, making it a validated method for assessing long-term omega-3 status over 3–4 months.
An Omega-3 Index of 8–12% is considered optimal. This correlation may not extend equally to all individual fatty acids — the complete profile is provided for educational and informational purposes.

📚

References

EVIDENCE BASE

Harris, W.S. & von Schacky, C. (2004). The Omega-3 Index: a new risk factor for death from coronary heart disease? Preventive Medicine, 39(1), 212–220.
Walker, R.E., Jackson, K.H., Tintle, N.L., et al. (2019). Predicting the effects of supplemental EPA and DHA on the omega-3 index. The American Journal of Clinical Nutrition, 110(4), 1034–1040.
Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365–379.
Calder, P.C. (2015). Marine omega-3 fatty acids and inflammatory processes: effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta, 1851(4), 469–484.
Stark, K.D., et al. (2016). Global survey of the omega-3 fatty acids, DHA and EPA in the blood stream of healthy adults. Progress in Lipid Research, 63, 132–152.

⚠️

Disclaimer

IMPORTANT

This report is for informational and educational purposes only and does not constitute medical, dietary, or nutritional advice. The dietary and supplementation recommendations provided are based on published research including Walker et al. (2019) and are intended as general guidance only — they are not a substitute for personalised advice from a qualified healthcare professional, registered dietitian, or nutritionist. Always consult your healthcare provider before making changes to your diet, supplementation, or lifestyle, particularly if you are pregnant, breastfeeding, taking medication, or managing a medical condition. Masdiag does not accept liability for actions taken based on this report.

Questions About Your Results?

CONTACT US

If you have any questions about your results, would like help interpreting your report, or need guidance on next steps, our team is here to help. Please don’t hesitate to reach out — we’re happy to assist you on your health journey.

support@masdiag.com

We aim to respond within 1–2 business days.