Omega-3 EPA & DHA

Rhonda currently takes an omega-3 supplement called Norwegian PURE-3, which is touted as being both extremely high quality, and having very low levels of oxidation. Specifically Rhonda supplements the high DHA version they sell, which has pink packaging. See this section of her Crowdcast where she mentions it.

Norwegian PURE-3 is currently only available direct from the manufacturer, who offer international shipping from their base in Norway. However, Rhonda suggests they will be on Amazon.com in the future.

Dosage: 6 capsules/daily of Norwegian Pure-3 DHA

Prior to this product, Rhonda was taking fish oil from Nordic Naturals called ProOmega 2000. Nordic Naturals make high quality (NSF certified) omega-3s, and are somewhat easier to get ahold of on retail channels like Amazon.com. Her dosage in 2017 was 4 capsules per day (source: Tim Ferriss interview transcript).

See her below 2017 tweet where she mentions taking Nordic Naturals ProOmega 2000 (click the tweet image to go to the actual URL):

Omega-3 Phospholipids

Until recently Rhonda was supplementing Omega-3 phospholipids in addition to her regular Omega-3 supplementation. Specifically Nordic Naturals Omega-3 Phospholipids.

Side note – I take the Nordic Naturals Omega-3 Phospholipids as part of my supplement stack, and its worth noting, they’re really “strong” tasting – stronger than regular fish oil. You definitely want to throw them down ahead of a substantial meal, don’t try them on an empty stomach!

Dosage: 4 capsules/daily of Nordic Naturals Omega-3 Phospholipids

Rhonda currently gets her omega-3 phospholipids via wild salmon roe caviar, rather than using supplements. She bulk buys her caviar from Vital Choice, who offer it in 2.2lbs packages that can be frozen, and then defrosted one quarter at a time. Consuming this in addition to her regular omega-3 supplementation.

Prior to the Nordic Naturals, Rhonda was taking her omega-3 phospholipids via NOW Neptune Krill Oil 1000:

For more information on all of Dr Rhonda Patrick’s supplements, see this post.

Omega-3 Phospholipids & Alzheimer’s Prevention in APOE4 Carriers

In October 2018, Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, as other methods become less efficient. This appears of particular interest to those with the APOE4 polymorphism – who become more predisposed to Alzheimer’s due to impaired DHA transport.

To figure out if this is relevant to you or your family; you’d first need to check if you carry the APOE4 allele – it’s estimated that something like 25% of the population do. You can check this by getting a 23andMe test (their cheaper ancestry test is sufficient)- and then exporting the raw data they provide into Rhonda’s genetic report.

One APOE4 allele increases Alzheimer’s disease (AD) risk 2-3x, two APOE4 alleles inrease risk up to 15x. However, whilst having APOE4 allele’s is not a guarantee of AD, it does increase the risk in later life.

Rhonda’s paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A. This transport system appears to continue to work even when regular DHA transport is impaired.

Once the brain is then getting DHA again (in the DHA-lysoPC form), this helps reduce Alzheimer’s disease risk.

According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs) & krill.

Omega-3 Benefits

Omega-3 oils, EPA & DHA, are essential fatty acids. Specifically, they are incorporated into cell membranes all over the body, but are particularly concentrated in the brain and eyes (retina). They are also vital to processes that mediate lipids, which can be beneficial in the prevention of several diseases. And are essential for proper fetal development and heathy ageing. Read more on their role here.