Why I tested my omega-3 index while in the UK (and what I learned from it)

Have you ever wondered if your diet is enough?

Most of us assume that if we eat the “right” foods, we’re covered. I thought the same. I eat oily fish several times a week, include flax and chia in my meals daily, and always keep walnuts in the cupboard. By all accounts, my omega-3 intake should have been spot on.

But here’s the lesson I’ve learned: what you put on your plate doesn’t always reflect what’s happening inside your body. That’s why I decided to take an at-home Omega-3 Index test while I was in the UK this summer for the very first time to stop guessing and finally get the data.

What is the omega-3 Index test and why does it matter?

Omega-3 fatty acids aren’t just another wellness trend. They are critical structural fats used in every cell membrane, including in your heart, brain, eyes, and muscles.

The HS-Omega-3 Index® (the high-sensitivity test I used) isn’t a snapshot of your diet yesterday, it measures EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in your red blood cells, reflecting your long-term fatty acid status.

This test also provides insight into other fatty acids and ratios in your blood, including ALA (alpha-linolenic acid), DPA (docosapentaenoic acid), linoleic acid, gamma-linolenic acid, oleic acid, and even trans fats. These additional biomarkers help give a more complete picture of your overall fatty acid profile and can reveal imbalances to address through diet and lifestyle.

Why I chose Regenerus Labs for my omega-3 index test in the UK

There are several options for omega-3 index testing in the UK, but I went with Regenerus Labs.

The process was incredibly simple: a quick finger prick at home, a few drops of blood on a card, and a courier sent it to the lab.

It was convenient, accurate, and non-invasive. And because it uses the HS-Omega-3 Index®, I could trust that the results were meaningful, not just a rough estimate.

My omega-3 Index results and what they mean

My omega-3 index came back at 6.2%, while the optimal range is 8–11%. Not terrible, but not ideal either, especially considering my diet already includes several servings of oily fish each week.

This was a valuable reminder: eating well doesn’t always guarantee nutrient status.

Why my levels might be lower than expected

There’s rarely a single reason for a lower omega-3 index. Some likely factors include:

• Higher physical demands: More activity can increase your need for omega-3s.

• Limited conversion from plant sources: Flax, chia, and walnuts provide ALA, which must be converted to EPA and DHA, a process that can be inefficient for some people.

• Absorption issues: If digestion or bile flow isn’t optimal, fats aren’t absorbed as effectively.

The key takeaway? Testing gives you clarity that guesswork simply cannot.

EPA and DHA: the essential omega-3s

Plant-based omega-3s are beneficial, but mostly provide ALA, which your body must convert to EPA and DHA. These long-chain omega-3s are the forms that make up your cell membranes in the heart, brain, and muscles. They are found directly in oily fish, seafood, and high-quality fish oil or algae-based supplements.

How I plan to increase my omega-3 levels

Rather than stressing over the results, I see them as a starting point. Over the next four months, I’ll focus on:

1. Increasing small oily fish intake – sardines, mackerel, anchovies.

2. Adding a high-strength fish oil supplement – to provide direct EPA and DHA.

3. Supporting digestion and bile flow – ensuring the fats I eat are properly absorbed.

   
   

Then I’ll retest to track progress. The real value of testing is seeing how numbers shift once you make targeted changes.

Food-first ways to support your omega-3 levels

Even if you’re not ready to test, there are simple, sustainable ways to help keep your omega-3s topped up:

• Eat fatty fish regularly: Salmon, mackerel, sardines, herring, and anchovies.

• Include plant sources: Chia seeds, flaxseeds, walnuts, and hemp seeds contribute ALA, which the body can convert to EPA and DHA.

• Get enough nutrient cofactors: Vitamins and minerals like zinc, magnesium, B vitamins, iron, and vitamin C support conversion of plant-based omega-3s.

• Support fat digestion: Healthy fats are best absorbed when eaten with meals, and good digestive function helps your body make the most of omega-3s.

• Balance omega-6 intake: Too many seed oils (sunflower, soybean, corn) can compete with omega-3s.

It’s not about perfection. Small, manageable changes that fit naturally into your lifestyle are what truly make a difference.

Why you might consider testing your omega-3 index

Even with a healthy diet, you can’t always know your omega-3 status without measuring it. Testing is especially useful if you:

• Eat mostly plant-based omega-3 sources.

• Want to support cardiovascular, brain, or muscle health.

• Struggle with low mood, fatigue, or inflammation.

• Prefer data-driven health choices rather than assumptions.

  
  

Testing removes guesswork. By establishing a baseline and checking again in a few months, you can see whether your lifestyle changes are truly effective. For me, this feels empowering. Instead of following generic advice, I can tailor my choices to my body’s actual needs.

From data to action

Testing my omega-3 index reminded me that knowledge is power. It’s not about chasing fads or following restrictive diets. It’s about taking a clear, personalised look at your health and making simple, sustainable changes.

Your body deserves more than guesswork. By testing and tracking, you can make informed choices that genuinely support your wellbeing.

If you’re curious about testing your omega-3 index, I recommend Regenerus Labs in the UK.

And if you’d like help interpreting your results or building a plan that fits naturally into your lifestyle, I’d love to support you. Book your free 15-minute chat with me now.