Clinical Protocol

7-Day Omega-3 Index Loading Plan

A high-dose marine fat protocol to rapidly saturate red blood cell membranes with EPA and DHA.

Protocol Objectives
SMASH Fish

Prioritize Salmon, Mackerel, Anchovies, Sardines, and Herring. These have the highest EPA/DHA payload with lowest mercury.

Limit Omega-6

Omega-6s compete with Omega-3s for enzymes. Reduce seed oils (soy, corn) to allow Omega-3s to incorporate into cells.

Algae Sources

For plant-based boost, use algal oil or seaweed, which provides direct DHA unlike flax/chia (ALA) which converts poorly.

Consistency

It takes months to fully turnover RBC membranes, but plasma levels rise in days. Daily intake is crucial.

Day 1 Salmon Day
Breakfast
Smoked Salmon Omelet
Start the day with DHA.
Lunch
Salmon Salad Pouch
Easy portable Omega-3.
Dinner
Grilled Salmon Fillet
The gold standard.
Day 2 Sardine Challenge
Breakfast
Avocado Toast
Healthy fat base.
Lunch
Sardines in Olive Oil
Highest Omega-3 per dollar.
Dinner
Pasta Putanesca
Anchovy-based sauce.
Day 3 Plant & Marine
Breakfast
Chia Seed Pudding
ALA source.
Lunch
Tuna Salad (Albacore)
Higher Omega-3 tuna.
Dinner
Mackerel & Greens
Very oily fish.
Day 4 Low Omega-6
Breakfast
Boiled Eggs
Omega-3 enriched eggs.
Lunch
Shrimp Cocktail
Lean marine protein.
Dinner
Cod with Butter
Avoiding seed oil cooking.
Day 5 Algae & Walnuts
Breakfast
Walnut & Yogurt Bowl
Plant based ALA.
Lunch
Sushi Roll (Salmon/Avocado)
Seaweed wrapper adds minerals.
Dinner
Trout with Almonds
Freshwater option.
Day 6 Herring Day
Breakfast
Pickled Herring (if palatable)
Traditional powerhouse.
Lunch
Spinach Salad with Hemp Seeds
GLA/ALA source.
Dinner
Seafood Stew
Mix of mussels/clams.
Day 7 Supplement Support
Breakfast
Protein Shake & Fish Oil
Take supplements with fat.
Lunch
Poke Bowl (Tuna)
Raw fish retains fats.
Dinner
Halibut & Asparagus
Leaner white fish.

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Protocol Guidelines & Science
Bioavailability

Always consume Omega-3s with a meal containing other fats to trigger bile release and absorption.

Testing

The Omega-3 Index measures red blood cell saturation. It reflects long-term status better than plasma tests.

Scientific References:
1. Harris, W. S. (2008). 'The Omega-3 Index: from biomarker to risk marker to risk factor.' Current Atherosclerosis Reports.
2. Superko, H. R., et al. (2014). 'Omega-3 fatty acid blood levels clinical significance and controversy.' Circulation.