---
title: 'I Took Omega-3s for 2.5 Years — Here''s My Bloodwork'
source: 'https://youtube.com/watch?v=fP5U7kEreX0'
video_id: 'fP5U7kEreX0'
date: 2026-07-30
duration_sec: 503
---

# I Took Omega-3s for 2.5 Years — Here's My Bloodwork

> Source: [I Took Omega-3s for 2.5 Years — Here's My Bloodwork](https://youtube.com/watch?v=fP5U7kEreX0)

## Summary

This video presents the results of the presenter's 2.5-year journey of omega-3 supplementation, backed by blood work. He shares his omega-3 index changes, improvements in other biomarkers, and practical advice for optimizing omega-3 intake.

### Key Points

- **Personal Health Tracking** [00:02] — The presenter has tracked biomarkers like omega-3 index, apoB, HbA1c, HDL, triglycerides for 2.5 years.
- **Omega-3 Index Definition** [00:15] — Omega-3 index reflects omega-3 fat levels in red blood cells; low levels increase risk of atherosclerosis and cardiovascular death.
- **Optimal Omega-3 Index Range** [00:42] — Optimal range for lowest heart disease risk is 8-12%; over 6% is already beneficial.
- **Presenter's Omega-3 Index Results** [01:22] — Started at 8% in Nov 2023, improved to 9.2% by May 2026, with omega-6/3 ratio improving from 3.2 to 2.5.
- **Consistency Required** [02:06] — Omega-3 index drops when supplementation is paused; it never fell below 6.5%, but consistent intake is needed to stay over 8%.
- **Global Deficiency** [02:49] — 75% of people don't meet daily omega-3 recommendation of 500 mg; Japanese have higher intake and omega-3 index (6-11% vs 4-6%).
- **Other Biomarker Improvements** [03:38] — Over 2.5 years, HbA1c dropped from 5.2% to 4.5%, homocysteine from 12 to 6, ApoB from 72 to 62, triglycerides to 40, LDL to 60, HDL to 62.
- **Omega-3s Reduce Inflammation** [04:36] — Contrary to myths, omega-3s lower inflammation; a 2022 meta-analysis of 100+ studies confirmed improvement in CRP, TNF-alpha, IL-6.
- **Dosage Used** [05:17] — Average dose of 2g/day (range 1-3g); lower on days with fatty fish, higher on days without.
- **Plant-Based Sources Help** [05:56] — Adding walnuts or chia seeds (ALA) further boosted omega-3 status, suggesting multiple pathways are beneficial.
- **Alternative Sources** [06:51] — Algae oil, krill oil, cod liver oil also effective; food sources: 300g salmon (8.3g), sardines (4.8g), grass-fed beef (0.1g/100g).
- **Testing Recommendation** [07:59] — Test baseline, adjust supplementation, retest after 1 year; takes at least 6 months to see meaningful change.

### Conclusion

Consistent omega-3 supplementation around 2g/day, combined with plant-based sources like walnuts, can achieve an optimal omega-3 index over 8% and improve overall metabolic health. Regular testing every 1-2 years helps track progress.

## Transcript

single day for the last 2 and 1/2 years. And unlike most people, I actually tested whether it was working or not. I track things like my omega-3 index, my apoB, my hemoglobin A1c, my HDL cholesterol, my triglycerides, and 100
optimize my omega-3 index, which reflects the amount of omega-3 fats in your red blood cells. Low omega-3 index is considered a risk atherosclerosis and cardiovascular death. A sufficiently high omega-3
lower risk of Alzheimer's, heart disease, and all-cause mortality. Even among smokers who have a higher risk of heart disease to begin with, a high omega-3 index is associated with a reduced risk. The goal is to have an
optimal omega-3 index for the lowest risk of heart disease between 8 to 12%. However, in the research papers, an omega-3 index of over 6% already is seen to be better than 4%, but 8% is more optimal. So, in this video, I'm going to
after taking omega-3s, and I'll talk about how you can also optimize your omega-3 index. If you want to discover your own health percentile to know what different types of biomarkers like a fitness markers, body composition, and
and biggest weaknesses, then take the health assessment in our top 1% health right, let's talk about my omega-3 index results. In my last blood work in May
2026, I had an omega-3 index of 9.2% with an omega-6 to three ratio of 2.5 to one, which is great. As I said, optimally, you want to be over 8%, but based on research, 6% is already enough, although not the most optimal. My first
ever omega-3 index test in November 2023 gave me 8% and a ratio of 3.2 to one. So, I have seen some good progress over the course of 2.5 years. The biggest thing I've noticed from taking these omega-3 index tests is that I do need a
consistently high intake of omega-3s to keep my omega-3 index over 8%. Maybe it's something to do with genetics, or maybe it's because my body consumes more stopped taking omega-3s for a short period of time, I saw my omega-3 index
also decrease. It's never dropped to below 6.5%, which would be the territory sometimes it would drop to somewhere like 7.2%, and it rose back to 8% when I increased my omega-3 intake. And at other times, it goes back to 9% when I'm
more consistent with my dietary fish or omega-3 intake. This just highlights that most people are walking around with a sub-optimal omega-3 index. It means sticky, their blood vessels become more stiff, their brain doesn't have enough
of the omega-3s, and their heart disease risk is also much higher. It also takes omega-3 index because of the long half-life of red blood cells. of consistent supplementation with omega-3s or a consistently high intake
of fish to influence your omega-3 index in a positive way. Globally, 75% of people aren't even meeting the daily recommendation for omega-3s, less than 500 mg a day. Japanese people eat two to three times more omega-3s per day than
the Americans or Europeans, and it reflects in their omega-3 index, 6 to reflects in their omega-3 index, 6 to 11% versus 4 to 6%. The omega-3 index longevity. You could have a high omega-3 index and be obese, but it is quite
important and low-hanging fruit, in my opinion. A higher omega-3 index can also mean that you're consuming fewer omega-6 fats to a certain extent. Whole food omega-6s are also essential, but in today's world, people are eating too
many omega-6s, especially from processed food and processed oils. So, if your omega-3 index is sufficiently high that it also reflects higher diet quality and lower inflammation. If you look at my other biomarkers between the time, then
I've also seen an improvement. From my first omega-3 index test in November 2023 to May 2026, I've seen that my hemoglobin A1C dropped from 5.2% to 4.5%, homocysteine from 12 micromoles per liter to six, ApoB from 72 to 62 mg
per deciliter. Insulin from 4.17 to three microunits per milliliter. ALT, a three microunits per milliliter. ALT, a liver enzyme, from 29 to 16.6. CRP 0.1 to 0.1. Triglycerides down to 40 mg per deciliter. LDL from 93 to 60 mg per
deciliter. And HDL from 54 to 62 mg per deciliter. These are all improvements in the positive direction. Now, of course, omega-3s aren't the only reason why I saw these improvements. I also changed other aspects of my diet. I changed my
I'm bringing this up is because some people claim that omega-3s are bad for cause inflammation. They say it's going to oxidize LDL or whatever the case is. Well, if you look at my blood work after supplementing omega-3s, especially at
2 and 1/2 years, my blood markers have gotten better. They haven't gotten worse. And the research also supports this. Omega-3s don't cause inflammation. improve metabolic health, insulin resistance, and lipids. A 2022 umbrella
meta-analysis that looked at 32 meta-analyses, which included well over 100 studies, found that supplementation with omega-3s improves inflammatory biomarkers such as CRP, TNF alpha, and IL-6. If over 100 randomized controlled
that omega-3s don't cause inflammation, they actually lower inflammation, then omega-3s cause inflammation. The proof is in the pudding. Or in the fish oil. So, what dosage did I use to get my omega-3 index over 8%? The average dose
was around 2 g per day. On some days, it was around 1 g. On other days, it was 3 g. But, the most consistent dose was 2 g a day. I also want to add another thing that is very important. If I was eating fish on that day, let's say I had 100 or
200 g of salmon or something like that, then my omega-3 supplement dose was much lower. I might have taken 500 mg or 1 mg. If I wasn't eating fish on that day and I wasn't consuming any other omega-3 sources either, then my omega-3 dose was
more like 2 to 3 g a day. Secondly, I found that adding nuts consistently increases my omega-3 status as well. I usually eat a handful of walnuts or chia seeds, which are high in ALA that gets converted into DHA, and I mix it with my
yogurt. And whenever I was doing that, my omega-3 status was higher. Some people can't make the conversion of ALA into DHA, so it's not going to work for in fact, what I noticed was that at times when I wasn't eating walnuts or
wasn't eating chia seeds, for example, my omega-3 status was lower. So, that's same amount of omega-3s, but my omega-3 index was lower. So, my theory is that pathways into increasing the omega-3 status. So, just relying on the marine
enough because you saturate one pathway. So, to really get the more benefits, pathway, which was the plant-based ALA. Or maybe the other solution is to spread out your omega-3 intake across the day. I usually have like two meals a day. So,
first meal, the second meal, that's the only opportunity that I have for to spread out more often, or maybe, yeah, you need to mix it with plant-based and marine sources. I took marine omega-3s. However, research
suggests that algae oil can be equally as effective at raising omega-3 index. you use. You can also take krill oil and cod liver oil, but they're a little bit lower in actual omega-3s. If you don't want to take a supplement, then you can
get omega-3s from food as well. A 300-g salmon fillet is 8.3 g of omega-3s. One can of sardines is about 4.8 g of omega-3s, and grass-fed ground beef is about 100 mg per 100 g. So, you're not realistically going to get the optimal
amount of omega-3s from just beef. And as I said, when I was eating more fish, taking the omega-3s, at least not that high dose. But most people aren't even better option is to consistently take the supplement, whatever the case is.
that everyone's body is different. Your body doesn't care if you need to consume 1, 2, or even 8 g of omega-3s every day to increase your omega-3 index. As I've already said before, to maintain the optimal blood vessel flexibility,
elasticity, better blood flow, less clotting, lower inflammation in the have an omega-3 index that is at least 6.5% and optimal over 8%. I don't think you need to test your omega-3 index that regularly because as I said, it takes
quite a long time to improve the marker. It takes at least 6 months to see a index. So, what I recommend to do is first get a baseline test to see where adjustments to your supplementation and diet, and then retest 1 year later. All
right, thanks for watching. If you want to discover your health percentage and get your road map to top 1% of health, then join the community using the link then join the community using the link in the description. I'll see you there.