What's Rhonda Patrick's guidance on omega-3 supplementation?

Rhonda Patrick’s guidance is to use omega-3 supplementation to help bring the omega-3 index toward about 8%, with the dose depending on the product and the individual. 1

• At least 2 grams daily: She calls two grams a good, conservative threshold; a triglyceride-form supplement may require slightly less. 2
• Her personal regimen: She takes 4 grams daily—EPA in the morning and DHA in the evening. Prescription Vascepa is dosed at 4 grams daily. 3 4
• Choose quality and verify it: Look for third-party testing of omega-3 concentration, contaminants, and oxidation. She notes triglyceride forms are more bioavailable than ethyl ester forms. 5 6
• Take with food: This is especially important for ethyl ester products, which she says are absorbed poorly without food. 7
• Allow time before retesting: Red blood cells turn over in about 120 days, so she recommends waiting that long after starting supplementation before testing the omega-3 index again. 8
• Potential mental-health relevance and plant options: She discusses omega-3s in relation to inflammation and serotonin, and notes that plant sources such as flaxseed and walnuts provide ALA; marine sources provide EPA and DHA. 9 10