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 total oxidation (TOTOX). Rhonda was previously taking the high DHA version during pregnancy and whilst breastfeeding her son – with the intention that the DHA was important for her child’s developmental process. Since then Rhonda alternates between the high DHA and high EPA version.
On top of her fish oil supplementation she often eats wild salmon roe caviar (from Vital Choice) for its omega-3 phospholipid concentration. More on this further down the page.
Norwegian PURE-3 is currently only available direct from the manufacturer (link), who offer international shipping from their base in Norway. However, Rhonda suggests they should be on Amazon.com in the future.
It is touted as being high quality, with low levels of total oxidation (TOTOX). As omega-3s are exposed to the air they start to become less beneficial to the human body, until at an extreme they become “rancid”. A lower total oxidation is representative of a healthier and more bioavailable omega-3 product. Whilst you need a test to accurately calculate the TOTOX value, you can actually use your taste buds to get an idea of whether a fish oil is oxidized, with less oxidized fish oil tasting “ok”, versus more oxidized fish oil tasting rancid. If the manufacturer adds flavouring, then they can cloak their use of oxidized fish oil – so that’s something to be aware of.
Dosage: 6 capsules/daily of Norwegian Pure-3 DHA
In situations where it’s not possible to purchase NPure-3’s omega-3 fish oils, it could be worth looking at Rhonda’s previous brand of choice; Nordic Naturals (see Rhonda previously tweeting here and here about them).
She was previously taking their ProOmega 2000 product, with 562mg EPA & 438mg DHA per capsule.
Similarly, another option from Nordic Naturals is their DHA & EPA “Xtra” range. Which have comparable levels of omega-3’s to to NPure-3’s DHA & EPA range. See the comparison tables below illustrating.
|Omega-3 Per 1 Capsule||N-Pure-3 DHA||Nordic Naturals DHA Xtra|
|DPA + Other Omega-3||150mg||145mg|
Comparing their EPA offerings:
|Omega-3 Per 1 Capsule||N-Pure-3 EPA||Nordic Naturals EPA Xtra|
|DPA + Other Omega-3||150mg||101mg|
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 this Rhonda was supplementing Omega-3 phospholipids via Nordic Naturals Omega-3 Phospholipids.
Side note – I’ve taken 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
Prior to the Nordic Naturals, Rhonda was taking her omega-3 phospholipids via NOW Neptune Krill Oil 1000. However she no longer believes Krill Oil to be an optimal source of omega-3 phospholipids – given the small amounts of EPA & DHA per serving when compared with other sources.
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 is 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 risk 2-3x, two APOE4 alleles inrease risk up to 15x. However, whilst having APOE4 allele’s is not a guarantee of alzheimer’s disease, 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 may reduce Alzheimer’s disease risk.
According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs).
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.
If you’re looking for further Rhonda Patrick related content, below are some related posts I’ve written:
- A relatively comprehensive list of supplements that Rhonda has discussed taking, some daily, some for specific use-cases (link)
- A detailed post on Rhonda’s diet – including examples of her breakfast, lunch and dinner (link)
- A post on Rhonda’s approach to exercise + examples of what she does (link)
- Notes on many of the key things Rhonda has discussed about pregnancy, breastfeeding & baby health – based on her journey into motherhood (link)