What's Rhonda Patrick's guidance on omega-3 supplementation?
Sources:
advises that to achieve an omega-3 index of around 8%, which is associated with a five-year increase in life expectancy, one should supplement with at least 2 grams per day. It may be slightly less for triglyceride form supplements. Most Americans not consuming fish regularly or supplementing would likely have an omega-3 index of around 4-5%. It's important to note that the omega-3 index reflects the percentage of omega-3s in one's blood and is measured using red blood cells, which have a turnover rate of 120 days, so testing for an accurate index should consider this time frame 1.
For choosing fish oil supplements, high-quality ones in triglyceride form are more bioavailable, and it's advised to take supplements with food for better absorption, especially if they are ethyl ester forms. Prescription omega-3 supplements like Vascepa (purified EPA) are prescribed in 4 gram per day dosages 2 3.
Moreover, omega-3 supplements can benefit mental health, potentially reducing the need for or dosage of antidepressant medication, and providing mood benefits 4 5. It's crucial for consumers to look for third-party testing for the concentration of omega-3 fatty acids in supplements, as well as for contaminants and oxidation levels. personally takes 4 grams daily, split between EPA in the morning and DHA in the evening 2 6.
Lastly, plant-based sources such as certain algae can also provide omega-3s, and it's assumed that if someone's budget is limited, and they cannot afford a more general foundational supplement, a high-quality fish oil supplement can be a cost-effective alternative 4.
