84,000 Americans Die Yearly From Omega-3 Deficiency, Yet 95% Don’t Get Enough. This Runner’s 3-Month Experiment Reveals What Works

Every health influencer seems to preach the same gospel: take omega-3 fish oil supplements daily.

They promise reduced risk of cardiovascular disease, blood clots, Alzheimer’s, dementia, and even sudden death.

But content creator Shervin Shares wanted to move beyond the hype and test whether these supplements actually deliver measurable results.

He embarked on a 90-day experiment, tracking his omega-3 levels through blood tests while supplementing with high-quality fish oil to see if the numbers—and his health—would actually change.

The Billion-Dollar Supplement Americans Are Still Deficient In

Americans spend approximately $1 billion annually on fish oil supplements, yet 84,000 people die yearly from omega-3 deficiency. In fact, around 95% of Americans don’t get enough EPA and DHA, two critical omega-3 fatty acids.

Prominent health voices like Dr. Andrew Huberman, Dr. Rhonda Patrick, and Peter Attia consistently emphasize omega-3’s importance for brain health, inflammation control, and overall wellness.

When you take an omega-3 fatty acid in the form of fish oil, what you’re getting essentially is the substrate for a lot of other important building blocks of nerve cells and other cells in the brain and body.

Omega-3s are essential fatty acids that help normalize inflammatory response, serve as precursors for hormones and chemical messengers, and build cell membranes critical for healthy body function.

Why He Started the Experiment

Shervin began his omega-3 journey while training for a sub-3-hour marathon. Intensive running creates significant inflammation in muscles and joints, and he wanted to find powerful tools to support recovery and prevent injury.

I was like, what are the biggest, most powerful things that I can do to keep myself healthy? And omega-3s has been a common thing across all these big people.

While eating fatty fish 3-5 times weekly would be ideal—requiring 6-8 ounces per serving—most people find that unrealistic. That’s where high-quality supplementation enters as a practical alternative.

Establishing Baseline Levels

Before starting supplementation, Shervin used Omega Quant testing, which measures omega-3 index through a simple finger-prick blood sample. His baseline test on January 2, 2024, showed an omega-3 index of 8.32%.

He had also done a different test at LabCorp about a month earlier, which showed 6.1%—suggesting either a margin of error between testing methods or dietary changes during that period.

Both numbers fell within acceptable ranges, but he wanted to see if intentional, high-dose supplementation could move him into optimal territory.

Choosing High-Quality Supplements

Not all fish oil supplements are created equal. Shervin chose Thorne and Momentous—both known for quality and purity—and emphasized that cheap supplements from Amazon are not worth the savings.

Dr. Rhonda Patrick’s supplement guides highlight three critical factors:

• Freshness: Quality fish oil shouldn’t smell fishy. That odor indicates oxidation and degradation.
• Bioavailability: Look for highly absorbable forms of EPA and DHA.
• Concentration: Opt for higher omega-3 content per capsule to reduce pill burden.

The Thorne supplement Shervin used contained 425mg EPA and 270mg DHA per gel cap. To reach his target of approximately 2-2.5 grams daily, he took six capsules—meaning one bottle lasted roughly 10 days.

Don’t buy cheap supplements. That’s my only thing that I ask of you. Do not buy cheap supplements. Do your research.

The Protocol: 90 Days of High-Dose Omega-3

Shervin committed to taking approximately 2.4 grams of omega-3 daily for three months. He kept his supplements at his desk to build consistency, making it part of his morning computer routine.

Building the habit proved challenging initially. Like most supplements, he didn’t feel an immediate difference, which made consistency difficult. But he stayed committed to see whether blood work would reveal changes his body couldn’t perceive.

Midway Results: A Dramatic Jump

On February 15, 2024—about 45 days into supplementation—Shervin tested again. His omega-3 index had skyrocketed to 13.49%, jumping from the lower end of desirable range to the top end.

We went from 8.32% to 13.49% in what, 30, 45 days. We are now, we went from the bottom end of desirable range to the top end by taking five grams of omega-3 every single day.

This dramatic increase motivated him to continue. However, he wondered if taking supplements right up until the test might have artificially elevated results. For his final test, he decided to pause supplementation for three days beforehand.

Final Results After 90 Days

After completing the full three-month protocol, Shervin’s final omega-3 index measured 12.33% on April 5, 2024. While slightly lower than his midway test, this still placed him firmly in the optimal range.

The three-day supplement pause before testing likely provided a more accurate long-term average rather than a temporary spike.

Beyond Numbers: Did He Feel Different?

Subjective benefits emerged gradually. After 60 days, Shervin noticed he felt less inflamed and experienced fewer training injuries despite high-volume marathon preparation.

He also experienced an unexpected benefit: no more styes. He typically developed eye styes every winter, but after starting omega-3s—which his doctor had recommended for eyelid gland health—they disappeared.

Even my doctor, actually, I got a sty once and the doctor said take fish oil because it helps with the glands in your eyelids to help get, you know, keep them clear and always kind of coming out and it prevents dry eyes.

Additional anecdotal improvements included better mood, reduced dry eyes, and overall feeling “less meh” throughout the day.

Understanding Omega-3 Types and Dosing

Three main omega-3 fatty acids exist: ALA, EPA, and DHA. Most people globally—and 95% of Americans—don’t consume adequate EPA and DHA.

Dr. Rhonda Patrick and Dr. Peter Attia both recommend treating to a dose based on blood testing rather than following generic recommendations. Optimal omega-3 index appears to be around 12%, though individual needs vary.

If you do if you doing more like four grams that would be above that fish oil if taken at dosages of 1 to three grams of EPA per day can have a mild to moderate anti-depressant effect.

Dr. Attia takes approximately 2 grams EPA and 1.5 grams DHA daily, treating to maintain his red blood cell membrane concentration around 12%.

Key Takeaways for Anyone Considering Omega-3 Supplementation

• Test, don’t guess: Use Omega Quant or similar testing to establish baseline levels before supplementing
• Quality matters immensely: Invest in reputable brands like Thorne, Momentous, or others recommended by omega-3 researchers
• Dosing should be individualized: Most experts recommend 1-4 grams combined EPA/DHA daily, adjusted based on blood work
• Be patient: Measurable changes take 30-60 days minimum
• Consistency is crucial: Daily supplementation produces better results than sporadic use
• Retest periodically: Monitor levels every 3-6 months to ensure you’re in optimal range

The Verdict: Worth Continuing?

Based on his 90-day experiment, Shervin decided to continue omega-3 supplementation long-term. The combination of measurable blood work improvements and tangible health benefits—reduced inflammation, no styes, better recovery—convinced him the supplement delivers value.

He now takes omega-3s most days, though not with perfect consistency, maintaining his levels in the optimal range while supporting his athletic performance and overall wellness.

For anyone considering omega-3 supplementation, his experiment demonstrates that quality supplements can produce measurable physiological changes when taken consistently at appropriate doses—but testing remains the only way to know if your protocol works for your unique biology.