The Role of Omega-3 in Metabolic Health & Its Connection to Cancer Prevention
The Omega-3 Deficiency That Took Me by Surprise
My concern about omega-3s first started when I was reading Knockout and came across an interview with an integrative oncologist discussing the link between nutrient deficiencies and cancer risk. One study in particular caught my attention—low omega-3 levels were associated with an increased risk of Non-Hodgkin’s Lymphoma (NHL). As someone battling an aggressive form of NHL, I couldn’t ignore it.
Fast forward to my cancer relapse, where I began working with a top-rated integrative oncologist. When my own bloodwork revealed extremely low omega-3 levels, I was shocked. I had always considered my diet healthy, assuming I was getting enough omega-3s—but clearly, I wasn’t. My first thought? If my levels are this low despite my efforts, what do they look like for the average person eating a standard American diet?
Curious about the scientific connection between omega-3s and NHL, I dug into the research and found studies that reinforced what I was experiencing. The findings were staggering.
The Research: Omega-3s & Non-Hodgkin’s Lymphoma
Multiple studies have investigated the relationship between omega-3 levels and the risk of developing NHL, with research suggesting that higher intake of omega-3s may be associated with a reduced risk.
KEY FINDINGS:
✔ Higher Omega-3 Intake Lowers NHL Risk
A study published in the American Journal of Epidemiology found that individuals with higher omega-3 consumptionhad a 20% to 60% reduced risk of developing NHL compared to those with lower intakes. The study identified 0.8 grams per day as a significant threshold for protection.
Source: American Journal of Epidemiology
✔ Low Omega-3 Levels Linked to Early Relapse
Research published in PubMed Central indicated that patients with diffuse large B-cell lymphoma (a common subtype of NHL) who had low plasma omega-3 levels—particularly alpha-linolenic acid (ALA)—were more likely to experience early relapse. This suggests that maintaining adequate omega-3 levels could play a role in better prognosis.
Source: PubMed Central
✔ Omega-3s Reduce Inflammation, a Key Cancer Risk Factor
Chronic inflammation is a known risk factor for various cancers, including NHL. Omega-3 fatty acids have anti-inflammatory properties, reducing pro-inflammatory cytokines (such as TNF-α and IL-6), which are linked to cancer progression.
Source: PubMed Central
The Role of Omega-3s in Metabolic & Immune Health
Beyond its connection to NHL, omega-3 fatty acids play a crucial role in metabolic health, inflammation regulation, insulin sensitivity, and cell membrane function.
Reduces Chronic Inflammation
Chronic inflammation is a driving factor behind insulin resistance, obesity, and metabolic disorders. Omega-3s help reduce pro-inflammatory cytokines (TNF-α, IL-6, CRP), lowering overall inflammatory burden (Calder, 2017).Supports Insulin Sensitivity & Glucose Metabolism
Omega-3s enhance insulin signaling, improving glucose uptake and reducing the risk of type 2 diabetes and metabolic syndrome (Friedman et al., 2021).Regulates Lipid Profiles & Cardiovascular Health
Omega-3s reduce triglycerides, improve HDL ("good" cholesterol), and prevent arterial plaque buildup, all of which are critical for metabolic and cardiovascular health.
Why Do Integrative Oncologists Believe Low Omega-3s Can Be a Precursor to Cancer?
Chronic Inflammation & Tumor Growth
Low omega-3 levels are linked to chronic low-grade inflammation, which creates a pro-tumor environment. Inflammatory markers like COX-2 promote cancer cell survival, angiogenesis (blood vessel formation), and metastasis (Weitzman & Gordon, 2022).Cell Membrane Integrity & Cancer Prevention
Omega-3s maintain healthy cell membranes, preventing DNA mutations and promoting proper cell communication. This reduces the risk of uncontrolled cell growth, a hallmark of cancer.Balances Omega-6 to Omega-3 Ratio
A high omega-6 to omega-3 ratio (common in Western diets) is associated with increased cancer risk due to the pro-inflammatory effects of omega-6 fats (Simopoulos, 2016). Restoring balance by increasing omega-3 intakemay help lower cancer incidence.Inhibits Cancer Cell Proliferation
Research suggests EPA & DHA can inhibit cancer cell growth, particularly in breast, prostate, and colorectal cancers, by triggering apoptosis (programmed cell death) and reducing oxidative stress (Yang et al., 2020).
Integrative oncologists prioritize omega-3 status because low levels can contribute to chronic inflammation, poor metabolic function, and increased cancer risk. Supporting optimal omega-3 intake—through diet or supplementation—may be a protective factor against both metabolic disease and cancer progression.
Best Dietary Sources of Omega-3s & How to Test Your Levels
Top Omega-3-Rich Foods
To optimize omega-3 levels, focus on foods high in EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).
Best Animal-Based Omega-3 Sources (High in EPA & DHA)
These are the most bioavailable forms of omega-3s, meaning your body absorbs and utilizes them efficiently.
✔ Wild-Caught Fatty Fish – The best source of EPA & DHA
Salmon (especially wild Alaskan)
Sardines
Mackerel
Herring
Anchovies
Trout
✔ Shellfish
Oysters
Mussels
Crab
✔ Pasture-Raised Eggs – Specifically, omega-3-enriched eggs from hens fed flaxseeds or algae.
✔ Grass-Fed & Wild Game Meat – Grass-fed and finished beef, venison, and bison have higher omega-3 content than conventional grain-fed meats.
✔ Cod Liver Oil & Fish Oil Supplements – A highly concentrated source of EPA & DHA (check for purity and heavy metal testing).
Best Plant-Based Omega-3 Sources (High in ALA)
Since ALA (alpha-linolenic acid) must convert to EPA & DHA, plant-based sources aren’t as bioavailable, but still offer valuable anti-inflammatory benefits.
✔ Flaxseeds & Flaxseed Oil – One of the highest plant-based sources of ALA. Use ground flaxseeds for better absorption.
✔ Chia Seeds – A great source of fiber, protein, and ALA omega-3s.
✔ Hemp Seeds – Rich in ALA and an excellent protein source.
✔ Walnuts – One of the few nuts high in omega-3s.
✔ Algal Oil – Derived from algae, this is one of the only plant-based sources of EPA & DHA, making it ideal for vegans and vegetarians.
How to Test Your Omega-3 Levels
If you want to determine whether you’re deficient or need to increase supplementation, consider omega-3 testing:
Omega-3 Index Test (Best Overall)
Measures EPA & DHA levels in red blood cells (RBCs).
Ideal range: 8–12% (most people in Western diets are below 4%).
Available via at-home finger prick tests (e.g., OmegaQuant, Nordic Naturals, or labs like Quest & Labcorp).
Fatty Acid Profile Test
Measures the ratio of omega-6 to omega-3 in the blood.
Helps assess inflammatory risk based on your diet.
Available via functional medicine practitioners and at-home kits.
Serum Omega-3 Blood Test
Measures circulating levels of omega-3s in the blood.
Less accurate than Omega-3 Index, but still useful for monitoring changes over time.
Why Omega-3s Will Always Be Part of My Routine
While I still prioritize getting omega-3s through food, I’ve come to realize that diet alone isn’t always enough—especially when dealing with inflammation, recovery, and long-term health. Supplementation has provided the most reliable benefits, ensuring that my levels stay where they need to be for optimal metabolic health, immune support, and cancer prevention.
There are a handful of supplements I wouldn’t go without, and omega-3s are at the top of that list. Whether you're supporting overall wellness, improving inflammation markers, or being proactive about disease prevention, getting enough omega-3s is essential.
If you’re unsure where to start, I’ve put together a comprehensive guide to the highest-quality omega-3 supplements—because not all are created equal. The right supplement can make all the difference, and ensuring you’re getting a pure, effective, and bioavailable source is key.
At the end of the day, being proactive about your health is one of the best investments you can make—and for me, keeping omega-3s in my daily routine is one of the simplest, yet most impactful, ways to do that.
