A Cost We’re All Paying
Omega-3s (EPA and DHA) are widely praised for heart health—but what happens when we fall short? A modeling study in PLOS Medicine estimated that diet-related cardiometabolic disease costs the U.S. about $50 billion each year. Of that, low seafood omega-3 intake accounts for ~$12.7 billion annually (about $76 per person), second only to low nuts/seeds. The takeaway: better nutrition policy and personal habits could translate into meaningful health—and economic—gains.
How the Study Looked at Diet and Dollars
Researchers combined national nutrition surveys (NHANES 2009–2012) with a microsimulation model, focusing on 10 diet components (fruits, veggies, nuts/seeds, whole grains, unprocessed/processed meats, sugar-sweetened beverages, polyunsaturated fats, seafood omega-3s, sodium). While 24-hour recalls have limits, the message is clear: suboptimal diets drive substantial costs, and low omega-3 intake is a major contributor.
Omega-3 Status: Where We Stand
A Snapshot from the “Stroke Belt”
In screenings across seven U.S. “stroke belt” cities (n=2,177), the average Omega-3 Index (O3I) was just 4.4%—well below the cardioprotective 8–12% range. Given elevated stroke risk in this region and a dietary pattern heavy on fried/processed foods, raising EPA/DHA intake—and the O3I—could help bend cardiovascular risk downward.
Getting Enough EPA & DHA
Food First: Top Seafood Picks
Aim for 2–3 servings of fatty fish per week (≈3.5 oz cooked per serving), which averages ~250 mg EPA+DHA/day.
Great choices:
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Salmon, sardines, herring, mackerel
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Anchovies, cod liver, oysters
Smart Supplement Options
Not a fish fan? Consider:
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Fish oil (typically ~30% omega-3s; also contains vitamins A & D)
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Krill oil (long-chain omega-3s in phospholipid form)
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Algal oil (vegan source of DHA/EPA; often 400–500 mg combined per softgel)
Know Your Number: The Omega-3 Index
Why Test?
Diet guesses can mislead. The Omega-3 Index measures EPA+DHA in red blood cells and reflects long-term status. Over 200 studies have used this method; 8–12% is the target linked with heart protection.
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At-home, self-ordered kits available
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Often HSA/FSA eligible
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Physician-ordered tests may qualify for partial reimbursement
Even Clinicians Miss the Mark
A Reality Check
Surveys show nutrition education is limited in many medical schools. In one small physician cohort:
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57% didn’t meet fish intake guidelines
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78% used omega-3 supplements less than once weekly
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Average O3I was 5.2%, and only 5% were at ≥8%
Translation: awareness ≠ optimal status—for anyone.
Guidelines at a Glance
Current Recommendations
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AHA: Eat fish twice weekly to reduce cardiovascular risk
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WHO: 1–2 fish servings/week (≈200–500 mg EPA+DHA per serving)
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Dietary Guidelines for Americans: ≥8 oz seafood/week (≈250 mg EPA+DHA/day)
What Needs to Happen Next
From Policy to Personal Action
Growing evidence plus practical tools (like the Omega-3 Index) can drive progress. Priorities include:
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More research & clinician education
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Broader access and coverage for evidence-based testing
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Public–private partnerships to improve intake and outcomes
Your Playbook: Measure → Adjust → Maintain
Simple Steps
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Test your Omega-3 Index.
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Target 8–12%.
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Titrate intake: add fatty fish and/or EPA+DHA supplements.
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Re-test in 3–4 months, then maintain with diet or supplements you’ll actually use.
Bottom line: Low omega-3 intake isn’t just a personal health miss—it’s a societal cost. Knowing your number and closing the gap with EPA and DHA is a small step with outsized returns.
