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
DHA 500mg 480mg
EPA 200mg 205mg
DPA + Other Omega-3 150mg 145mg

Comparing their EPA offerings:

Omega-3 Per 1 Capsule N-Pure-3 EPA Nordic Naturals EPA Xtra
DHA 200mg 150mg
EPA 500mg 530mg
DPA + Other Omega-3 150mg 101mg

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 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).

Rhonda displaying her freshly published paper on mitigating APOE4 induced Alzheimer’s disease risk.

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.

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)

Posted by Alex

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Hi Alex, great post! I’m trying to figure out what is the best amount to take per day? How many soft gels does Rhonda take and what dosage? At present, I have the brand bulk powders ‘Omega 3 (1000mg)’.

Also is there anyway I can establish what the TOTOX level is before buying online?


Im looking for a good quality cod liver oil that contains natural vitamins, any recommendations?
Thank you


Hi Alex,
Has Rhonda looked into the Omega 3 concentration of other fish eggs like flying fish roe also known as tobiko? It is considerably less expensive.

Cameron Stratton
Cameron Stratton

Is she taking all of these at once? Also, how much of the roe in mgs or ounces is recommended. Thanks


The OMEGA-3 Pure -3 Norwegian capsules say that they’re in TG form. I thought you guys were recommending the phospholipid form?

Robin bates
Robin bates

Trying to find source to purchase supplies of OMEGA-3 Pure -3 Norwegian capsules. in US. Can you direct me please?


Your site is a great resource, Alex. Where did Rhonda say she takes Norwegian pure 3 DHA in the pink packaging? I listened to her Crowdcast but she just mentioned Norwegian Pure 3.