Test Your Omega-3 Levels

I just got back from a huge nutrition conference in Nashville called FNCE, Food & Nutrition Conference &Expo.

This is where thousands of nutrition professionals gather to geek out on the latest science, taste-test everything under the sun, and spot the next big wellness trends.

I hosted an educational party all about krill oil, which is a special type of fish oil supplement that gives you omega-3s plus more. (Note: This is a pic of me during my presentation, I wore red because krill oil is red.)

I teach people about krill oil supplements since so many people don’t eat enough fish and supplements can be a way to get more omega-3s.

WHY OMEGA-3s MATTER
Brain & Mood
– better emotional resilience
– calmer stress response
– sharper mental clarity & focus
❤️ Cardiovascular & Metabolic Health
– healthier triglycerides
– smoother blood vessel function
– lower long-term inflammation
‍♀️ Recovery & Joints
– easier movement
– less stiffness
– faster bounce-back from workouts
✨ Skin Health
– more hydrated
– calmer irritation/redness
– better elasticity

WHAT HAPPENS WHEN YOU DON’T GET ENOUGH
Low omega-3 shows up slowly with signs such as:
– dull/dry skin or dry eyes
– low mood and irritability
– brain fog
– chronic puffiness or inflammation
– harder recovery after workouts
– stiff joints

And long-term, low omega-3 is linked to higher cardiovascular risk, changes to brain function, and accelerated inflammatory aging.

TEST TO FIND OUT YOUR OMEGA-3 LEVELS
The most practical way to check your omega-3 status is with an easy at-home finger-prick test, like THIS.

The test shows whether you’re in the “optimal” zone or not. And if you get a low score, no need to worry. You can raise your levels with these 3 steps:

1. FOOD FIRST: Eat 2–3 servings of fatty fish per week. Fatty fish = SMASH (salmon, mackerel, anchovies, sardines, herring). Read more about fatty fish HERE.

2. SUPPLEMENTS: If you have trouble eating enough fish to get your levels up, supplements can help. Talk to your healthcare provider/dietitian to find out what type and dose is right for you, such as 1-3g of krill oil per day. Or if you are vegetarian/vegan, there are algae-based supplements available.

3. CONSISTENCY: Your red blood cells need time to “re-stock.”

WHEN SHOULD YOU RETEST
The ideal time to retest is 3-4 months. That gives your cells enough time to show the improvement.

BOTTOM LINE: You do not need to do an omega-3 test. But… it is a motivating tool to see what your levels are now, and if they are low you can make changes and repeat the test in 3-4 months to see the improvements.

BONUS: EASY FOOD SWAPS TO BOOST OMEGA-3s
Here are my favorite ideas to eat more fatty fish…
Swap plain omelet to… omelet with smoked salmon

Swap avocado toast to… smoked mackerel avocado toast

Swap cheese & crackers to… sardines & crackers (delish with hot sauce, mustard, or hot honey)

Swap chicken salad to… salmon salad

Swap chicken nuggets to… air-fryer salmon bites (my favorite way to make fish! Get the recipe HERE)