My experience with the omega-3 index

I just got back my own results from the Gene Smart laboratory reporting my omega-3 index and omega-6:omega-3 ratio.

My results:

Omega-3 index: 8.2%

Omega-6:omega-3 index: 3.2 to 1

Not too bad, but not as good as I'd expected. Hmmm.

Although the omega-3 index of 8.2% puts me in the lower risk category for sudden cardiac death, I was hoping for a level of 10% or slightly greater, the level that I believe is more likely to be related to plaque inactivation or reversal. I obtained this level of omega-3 averaging an intake of EPA and DHA of about 2500 mg per day.

I was somewhat disappointed by the omega-6:omega-3 index. Although it's clearly better than the American average range of 20:1, it is short of the ideal of 2:1 or even 1:1. Since I purposely avoid omega-6-rich sources like corn oil, vegetable oils, sunflower or safflower oils, I wonder if I've overdone the nuts. The two ways to improve the omega-6:omega-3 ratio are to 1) decrease omega-6, or 2) increase omega-3. I'm going to do both.

So I thought I was doing pretty well. But there's clearly room for improvement.

Remember: If just reduction of cardiovascular risk is your interest, then a lackadaisical attitude towards these issues might work. But if your interest is elimination of risk and reversal of atherosclerotic plaque, then it pays to go the extra mile. In this case, knowing your omega-3 index and omega-6:omega-3 ratio might tighten up your program.

Comments (23) -

  • Stephan Guyenet

    10/8/2009 10:28:18 PM |

    Hi Dr. Davis,

    Adipose tissue also stores a lot of LA (proportional to long-term diet) and that will influence blood lipids.  The half-life of adipose LA is about 2 years, so changing that contribution is a long-term process.

  • William Trumbower

    10/9/2009 12:13:12 AM |

    I used the omega profile thru YFH.com.  My AA/EPA ratio was 1.39 on 7.5gm EPA+DHA (1 TBS EicoRx)daily  This dose also cured my asthma and almost eliminated my seasonal allergies.  EicoRx has GLA added, which pushes eicosanoid synthesis more toward the "Good Side".  One of the best basic fish oils is available thru the life extension foundation.  It is 60% pure (600mg EPA+DHA per 1000mg capsule) and contains sesame lignans and olive extract.  It is certified thru IFOS.  I got it on sale for under $10 for a bottle of 120!

  • karl

    10/9/2009 3:45:21 AM |

    I wonder if taking 6G of EPA+DHA/day - split as three separate dosages has any advantage over a single dose?

  • Dr. B G

    10/9/2009 3:57:37 AM |

    Dr. Davis!

    I like your n=1 experiment!

    Thank you for sharing your results. In all honesty, I think your Japanese blood demands more omega-3's.  That might in fact be genetic!!
      
    -G

  • Dr. B G

    10/9/2009 3:57:37 AM |

    Dr. Davis!

    I like your n=1 experiment!

    Thank you for sharing your results. In all honesty, I think your Japanese blood demands more omega-3's.  That might in fact be genetic!!
      
    -G

  • Anonymous

    10/9/2009 4:30:18 AM |

    What about the studies that Harvard's nutrition webpage cites that omega-3 and omega-6 were both beneficial and that they are not competition with each other?

    http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/index.html

    The studies have citation numbers of 4 and 5 but i'll link them here anyway

    http://www.ncbi.nlm.nih.gov/pubmed/17876199?dopt=Citation

    "Adequate intakes of both n-6 and n-3 fatty acids are essential for good health and low rates of cardiovascular disease and type 2 diabetes, but the ratio of these fatty acids is not useful. Reductions of linoleic acid to "improve" this ratio would likely increase rates of cardiovascular disease and diabetes."

    http://www.ncbi.nlm.nih.gov/pubmed/15630029?dopt=Citation

    "n-3 PUFAs from both seafood and plant sources may reduce CHD risk, with little apparent influence from background n-6 PUFA intake."

  • Nameless

    10/9/2009 5:04:21 AM |

    I wonder if there are any other commercial labs doing Omega3/6 testing? Ideally, I'd like to get it a regular lab, through insurance, as I see enough doctors that I can get one to write a script.

    Any concerns about GeneSmart also selling Omega 3 supplements? It seems like a conflict of interest to me somehow. I would look at a VAP test differently if the same company sold statins direct to the consumer, for instance.

  • Jim Purdy

    10/9/2009 7:29:28 AM |

    Aw, shucks! Since dark chocolate is supposed to have good antioxidants, and nuts are supposed to have good fats, I thought that peanut or almond M&Ms would be the perfect health food.

  • Anonymous

    10/9/2009 12:32:33 PM |

    I'm currently taking 3600 mg EPA-DHA in 5 gels of PurPride fish oil at $.04 per gel...while equiv LEF fish oil would be 3 at $.17 per.

    I'm sure the LEF quality is better.

    Was wondering if 5 gels (3600 mg) was too much...looks like it might not be.

  • Roman

    10/9/2009 4:31:49 PM |

    Omega6s are one of the reasons I cut back on most nuts. Walnuts are the worst. The lowest amounts of omega6s are in macadamia nuts, so I still eat few of those. For this same reason I rarely eat avocados any more - they were throwing off my omega6/omega3 balance way too much, despite all the fish and supplements. Compared to most nuts and avocadoes even grain-fed beef is pretty benign from omega6 point of view.

  • PacRim Jim

    10/9/2009 4:54:06 PM |

    I wonder if any progress is being made in evaluating each person as a unique system. The same levels for everyone may not be appropriate.

  • Dave in Ohio

    10/10/2009 10:05:33 AM |

    I don't know how many nuts you're eating a week Doc, but 8 oz. of mixed nuts has about 25 g. 18:2 n-6 (LA).  Most nuts are high in LA, except for macadamia nuts.  Walnuts are the highest, with 38 g. LA per 100 g. of nuts.  Pecans are next at 20, peanuts at 15, almonds and pistachios at about 13.5, and cashews at 8.5. Macadamias have only 1.3 g. LA per 100 g. of nuts.

  • Anonymous

    10/10/2009 5:01:40 PM |

    Hello,

    I just purchased the omega 3/omega 3/6 ration test -

    what does the omega ratio test cover? The ratio in tissue? Blood? My understanding is that the ratio in tissue is what is the best identifier, but I believe it says that blood is tested?

    *confused*

  • Anonymous

    10/10/2009 5:26:45 PM |

    All the evidence suggests that dietary linoleic acid (plant-based omega 6) is perfectly healthy - it's the dietary arachidinoic acid (animal-based omega 6) that's problematic.

  • Dr. William Davis

    10/11/2009 12:09:36 AM |

    Omega-6 intake seems to be a tripping point. We'll discuss that in a future post.

  • Rick

    10/11/2009 9:25:18 AM |

    Dr Davis,
    If we order test kits from overseas, even if the kit arrives OK I'm worried about customs problems when sending back my own blood in order to get the results. Any idea how likely this is to be a problem?

  • Dr. William Davis

    10/11/2009 11:52:43 PM |

    Hi, Rick--

    To my knowledge, there should be no problem with international orders.

  • Anonymous

    10/12/2009 10:37:04 AM |

    I remember one of the marketing points made by krill sellers is that krill EPA/ DHA is absorbed better into the cell membrane verses regular fish oil.  It would be interesting to see if that is true.

  • Nameless

    10/13/2009 4:41:12 PM |

    Interesting comment about the krill, although to do a fair comparison the Omega 3 intakes would need to be equal (or in the same ballpark) for both fish and krill.

    To get to 1-2 grams of Omega 3s/daily from krill, it'd probably bankrupt you.

    I think krill may do a better job than fish oil as to  reducing c-reactive protein and probably does absorb better. But it's not so cost effective at large doses.

  • Sue

    10/14/2009 10:14:29 AM |

    Are you a vegetarian?  I think I read somewhere you don't like meat.  Perhaps this is contributing to your omega 3 index.

  • MarciaBrady

    10/15/2009 6:21:39 PM |

    Hi.  I just recently saw something on WebMD that said Fish Oil has been shown to worsen your risk of heart disease.  What do you think about that?

  • Anonymous

    10/15/2009 6:23:39 PM |

    I previously posted that I was taking 3600 mg O3s...when it is actually 1500 mgs...
    will be increasing to around 2900 mgs.

    Do have a question as far as the interaction of a pomegranate extract which I take...where this is also supposed to help clear plaque...any such thing as too much arterial clearing?

  • Rhino

    2/1/2011 2:01:53 PM |

    These companies that sell supplements and omega 3 index tests dont do the analysis.  
    The lab that created the Index, OmegaQuant, does the lab work and is blinded to patient information.

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When pessimism wins

When pessimism wins

When I first met Hank, I immediately sensed it: anger, hostility, fear. His heart scan score of 685 just made it worse.


He didn't want to be there talking to me. His wife was giving him a hard time. Work was a constant source of irritation. The receptionist at the front desk screwed up his paperwork. Our office charges were too much.


In short, Hank was a pessimist. A bad one.


All the nutrition information out there is bunk. Only he knew how he should eat right. It's stupid to take a lot of fish oil. "You want me to grow gills?"


Among the parameters we use in the Track Your Plaque program is blood pressure during exercise, which provides a surrogate measure of blood pressure during emotional stress, anxiety, etc. "No, I don't need that. I already exercise." No amount of justification could change his mind. "A guy at work had a stress test. They said everything was fine, then Bang! He drops dead. What good is that?"


Hank did go along with a few pieces of advice.


A repeat heart scan 12 months after the first: 870, a 27% per year rate of increase. That's about what would happen if Hank had done nothing, had taken no action to try and stop or reduce his heart scan score.


I don't know if Hank will ever succeed in dropping his score. In fact, I suspect that he will fail, meaning that plaque will grow and he will eventually, perhaps in a year, two or three, require several stents, heart bypass, or have a heart attack. In other words, Hank's pessimism is a self-fulfilling phenomenon: If he believes he will fail, he will. If he believes the world is a rotten place, it is.


Is it possible to "cure" someone like Hank of his deeply-rooted pessimistic attitudes? I don't know of any easy solutions for someone with attitudes as deeply-ingrained as Hank's. (See my prior post, "Cure for pessimism?" at http://heartscanblog.blogspot.com/2007_05_01_archive.html.)

I believe it does help to make someone aware of their attitudes and that it does indeed exert ill health-effects--if they will believe it. But this is a very tough nut to crack.

Comments (3) -

  • DietKing2

    6/15/2007 1:49:00 PM |

    Attitude--it's half the battle, isn't it? Great post.

  • Mike

    6/15/2007 4:14:00 PM |

    He seems to be in denial. I'm sure that he is not following your guidelines, so no improvement in his health will occur.

  • JT

    6/16/2007 3:22:00 PM |

    When I read about Hank I thought "he could be related!"  Many relatives on my mom’s side of the family are similar to him.  They naturally find faults with situations, other people, and are world class deniers.  They are pretty miserable to be around, to me, for any length of time.  

    My family is a real contrast in that my father’s side of the family is the opposite from moms.  They are eternal optimists.  They tend to see positives in most things.  

    When it was learned that I had a high calcium score on my heart scan, responses received were as expected.   Relatives on mom’s side called to say - "doctors don't know what they are doing", "eat what you want", "those test scores don't mean anything." etc.  Fathers side of the family has been supportive - with my father going so far as to join me on the TYP diet and supplements.  He didn't have to but he wanted to know what it is like to take fish oil, the niacin flush, and to eat like a cave man.    

    Almost everyone who is older on mom’s side of the family, died of heart disease, has heart disease or experienced a stroke.  I want to say to them, why not try something different - like the ideas presented in the TYP book?  What has been tried in the past did not work so well, why not be open to new ideas?  But I know what ever I say will go in one ear and out the other.  They know they know and can not be persuaded other wise.  Being grizzled pessimists is in their blood, I believe.  

    I'm glad that I take after my father’s personality.

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