Omega-3 (EPA + DHA)
The fatty acids your brain and heart depend on.
~68% of Americans have an Omega-3 Index below 4%, considered high risk
Why it matters for longevity
Omega-3 fatty acids EPA and DHA reduce chronic inflammation, lower triglycerides, and support brain structure throughout life. Large cohort studies consistently link higher omega-3 blood levels with reduced cardiovascular mortality and slower cognitive decline. The Framingham Heart Study found that participants in the top quartile of DHA levels had a 47% lower risk of developing dementia.
How much you need
250-500mg combined EPA and DHA daily (AHA recommendation)
Longevity researchers suggest 1,000-2,000mg combined EPA and DHA daily, targeting an Omega-3 Index of 8-12%.
Signs you might be low
- Dry, flaky skin
- Difficulty concentrating or brain fog
- Joint stiffness and pain
- Mood changes or low mood
Best food sources
Key research
Harris WS et al. (2018). The Omega-3 Index and relative risk for coronary heart disease mortality. Atherosclerosis, 262, 21-27.
Track your omega-3 (epa + dha) with Biohack
Every meal scored for longevity. 23 nutrients tracked automatically. AI coaching to close your gaps.
Related articles
The 23 Nutrients That Predict How Long You Live
Longevity is not about calories. Peer-reviewed research points to 23 specific micronutrients that correlate with a longer, healthier life.
Your Omega Ratio Is Probably Off. Here Is Why That Matters.
Most people consume 15x more Omega-6 than Omega-3. This imbalance drives chronic inflammation, and fixing it is simpler than you think.