Expert Position
Biochemist (Ph.D.), founder of FoundMyFitness
Rhonda Patrick settles on 2 grams of omega-3 a day - "I like to say two grams a day is really to be safe" - and says that is what she takes. That is the amount she says moves you from a low omega-3 index to a high one, which she treats as a modifiable risk factor you should test rather than guess at.
The figure she lands on, and what she takes
“I like to say two grams a day is really to be safe, but um, two grams a day of omega-3 fatty acids seem to get people from a low to a high omega-3, you know, index level”
Rhonda Patrick · Apr 2026 · watch @ 54:03 →
The same range, stated the year before
“when we're talking about going from a low omega-3 index to a high omega-3 index, we're not talking about a lot. 1.5 to two grams of a high quality fish oil supplement is easy to do”
Rhonda Patrick · Nov 2025 · watch @ 25:54 →
All 4 other experts also take a positive position on Omega-3.
2 grams a day. She gives 1.5-2 grams as the range and then names 2 grams as the figure she uses "to be safe," adding that it is what she takes. She frames it as the amount needed to shift from a low omega-3 index to a high one.
She notes krill oil's omega-3s are bound to phospholipids rather than triglycerides or ethyl esters, which absorb more efficiently, and that the brain's MFSD2A transporter takes up DHA in a phospholipid form found in krill oil but not standard fish oil.
She treats the omega-3 index as a modifiable cardiovascular risk factor comparable to cholesterol and advocates testing it rather than assuming your intake is adequate.