Omega-3 as a Predictor of Lifespan: Could Low Levels Be as Harmful as Smoking?

A landmark study published in the American Journal of Clinical Nutrition analyzed data from the Framingham Offspring Cohort and found a strong link between omega-3 levels in red blood cells and all-cause mortality. Specifically, individuals with a higher Omega-3 Index lived an average of 4.7 years longer than those with lower levels.

The Omega-3 Index measures the percentage of EPA and DHA—the key omega-3 fatty acids found in fish—in red blood cell membranes. It's considered a reliable long-term marker of omega-3 status, reflecting dietary intake over the previous several months. In this study, participants with an Omega-3 Index of 6.8% or higher had the lowest risk of early death, while those with levels below 4% were at significantly higher risk.

How Does It Compare to Smoking?

One of the most shocking findings? The risk linked to low omega-3 levels was about the same as the risk from smoking. In other words, not getting enough omega-3s can be just as harmful to your health as smoking cigarettes. More specifically, both smoking and a low Omega-3 Index (lower than 4%) were associated with losing an average of 4.7 years of life.

How to Improve Your Omega-3 Index:

Omega-3 fatty acids are essential to the body because they play a major role in cardiovascular health, inflammation regulation, brain function, and more. Here’s how you can improve your Omega-3 Index: eating fatty fish like salmon, sardines, or mackerel two to three times a week—or supplementing with a high-quality fish oil—can significantly boost your levels. You can even test your Omega-3 Index with a simple at-home blood test.

Make sure to speak with your doctor before starting any supplements or making changes to your diet!