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Imagine struggling for years with a health condition that could be relieved simply by increasing one essential nutrient. Whether it’s dry eye, menstrual pain, inflammation, difficulty losing weight, or other chronic issues, many people are unaware that a key nutrient is missing from most diets—an overlooked yet critical factor behind numerous health concerns. In this article, you’ll discover what this nutrient is, why it’s essential, and how to test whether you’re getting enough.

Each year, over 80,000 people die prematurely due to inadequate intake of this vital nutrient. Shockingly, more than 90% of the population is deficient, putting them at greater risk for chronic conditions such as inflammation, cancer, stroke, heart attack, and overall increased mortality.

The reason I decided to write this article goes back to what researchers from the Harvard T.H. Chan School of Public Health discovered in 2009. Their groundbreaking study analyzed the impact of various dietary, lifestyle, and metabolic risk factors on mortality in the United States. The study found that inadequate intake of omega-3 fatty acids from marine sources was responsible for approximately 84,000 preventable deaths annually, making it the eighth leading modifiable dietary risk factor for mortality. The top ten risk factors and their associated annual deaths were:

1. 1. Smoking: 467,000 deaths
   2. High blood pressure: 395,000 deaths
   3. Overweight-obesity: 216,000 deaths
   4. Physical inactivity: 191,000 deaths
   5. High blood sugar: 190,000 deaths
   6. High LDL cholesterol: 113,000 deaths
   7. High dietary salt: 102,000 deaths
   8. Low dietary omega-3 fatty acids: 84,000 deaths
   9. High dietary trans-fatty acids: 82,000 deaths
   10. Alcohol use: 64,000 deaths

It’s noteworthy that while moderate alcohol consumption can have protective effects against certain conditions, such as heart disease, these benefits are outweighed by the risks associated with alcohol use, including injuries, violence, and various diseases.

This study underscores the significant impact of modifiable risk factors on public health and highlights areas where interventions can reduce premature deaths.

After recognizing the growing problem of omega-3 deficiency and the concern about inadequate intake, the logical solution is to test individuals to determine their levels. Unfortunately, even today, most physicians do not measure their patients’ omega-3 index percentages or their omega-6 to omega-3 ratios. And if they do test, it is typically a plasma test rather than a Dried Blood Spot test, which analyzes the red blood cell membrane for a more accurate long-term assessment.

The good news is that you don’t have to rely on your physician for this testing—you can test yourself at home to determine whether you’re getting enough. Beyond the increased mortality risk associated with insufficient omega-3 intake, there are hundreds of chronic conditions—such as heart disease, arthritis, depression, cognitive decline, and autoimmune disorders—that could be improved by ensuring adequate omega-3 levels and maintaining a balanced omega-6 to omega-3 ratio.

Omega-3 fatty acids are essential nutrients that play a crucial role in cardiovascular health, brain function, and overall well-being. However, modern dietary patterns have led to a dramatic decline in omega-3 intake while increasing the consumption of omega-6 fatty acids, largely due to the widespread use of vegetable (seed) oils and processed foods. This imbalance has been linked to chronic inflammation, a key driver of heart disease, insulin resistance, and other metabolic disorders.

The Harvard study highlighted the significant role dietary habits play in public health and underscored the importance of prioritizing omega-3 consumption to reduce preventable deaths. Notably, the mortality risk associated with omega-3 deficiency was even higher than that linked to trans fatty acids, which were responsible for about 82,000 deaths per year. This finding further emphasizes the urgent need for dietary changes. While trans fats have been largely eliminated from the U.S. food supply, omega-3 deficiency remains a persistent and overlooked issue.

What is happening with omega-3 deficiency today mirrors what happened with trans fats in the past. Many people, including myself, raised awareness about the growing concerns regarding trans fats, yet many continued to consume them despite mounting evidence of their harm. Eventually, it was proven that trans fats were causing significant health damage, leading to their removal from the food supply. Today, trans fats are no longer legal in food, but the same pattern is occurring with omega-3 deficiency. The evidence is clear—low omega-3 intake is causing widespread health issues, yet people continue to ignore the warnings.

Dr. Fred Kummerow was one of the earliest and most persistent voices warning against trans fats. As early as 1977, he published research demonstrating their harmful effects, though his concerns date back even further, to the 1950s, when Ancel Keys’ influence dominated nutrition science. Keys, a physiologist known for his controversial diet-heart hypothesis, promoted the idea that saturated fat and cholesterol were the primary causes of heart disease. His research shaped decades of dietary guidelines, often overshadowing other potential contributors to cardiovascular disease, such as trans fats.

Despite facing resistance, Kummerow never abandoned the fight. His tireless advocacy ultimately led to a successful lawsuit that resulted in trans fats being banned from the U.S. food supply. His persistence serves as a model for today’s battle against omega-3 deficiency—just as the dangers of trans fats were once ignored, so too are the risks of inadequate omega-3 intake being overlooked.

Fortunately, there is an easy way to determine if you are not getting enough omega-3s: a simple DBS (dried blood spot) test (AKA Balance Test). This test provides a direct measurement of omega-3 levels, allowing individuals to act if they are deficient. By identifying and addressing omega-3 deficiency early, individuals can make informed dietary and supplementation choices to protect their long-term health.

The research serves as a compelling argument for increasing omega-3 intake through dietary sources such as wild-caught fatty fish, algae, and high-quality supplements like BalanceOil+, which combines omega-3s with polyphenols to enhance absorption and effectiveness. Unlike traditional fish oil supplements that lose polyphenols during purification, BalanceOil+ reinfuses polyphenols from unripe olives, improving the stability and bioavailability of omega-3s.

Given the preventable nature of omega-3 deficiency-related deaths, there is a pressing need for greater awareness and proactive strategies to address this nutritional gap. Simple changes, such as consuming more omega-3-rich foods and ensuring optimal omega-3 levels through supplementation, can have profound effects on reducing mortality and improving overall health outcomes.

This study reinforces the necessity of evidence-based nutritional strategies to combat preventable deaths and highlights the ongoing importance of omega-3 fatty acids in public health. As research continues to unveil the profound impact of nutrition on long-term health, individuals and policymakers alike must prioritize adequate omega-3 intake as a fundamental component of disease prevention and health optimization.

References

1. 1. Mozaffarian, D., Katan, M.B., Ascherio, A., Stampfer, M.J., Willett, W.C. (2006). “Trans Fatty Acids and Cardiovascular Disease.” New England Journal of Medicine, 354(15), 1601-1613. https://doi.org/10.1056/NEJMra054035
   2. Harvard T.H. Chan School of Public Health. (2009). “Dietary, Lifestyle, and Metabolic Risk Factors and Mortality in the United States.” Harvard Gazette. Retrieved from https://news.harvard.edu/gazette/
   3. Simopoulos, A.P. (2002). “The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases.” Experimental Biology and Medicine, 233(6), 674-688. https://doi.org/10.1177/153537020223600502
   4. Kummerow, F.A. (1977). “Effects of Trans Fatty Acids on Health.” American Journal of Clinical Nutrition, 30(5), 1003-1008.

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Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, Chief Nutrition Officer for iCoura Health, and he serves on the Presidential Task Force on Obesity for the National Medical Association. You can e-mail Robert at robert@dietfreelife.com.

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