Expert Position

What does Rhonda Patrick say about omega-3?

Q: How much omega-3 does Rhonda Patrick recommend?

1.5 to 2 grams of a high-quality fish oil supplement daily. She frames it as the amount needed to shift from a low omega-3 index to a high one, and calls that "easy to do."

Biochemist (Ph.D.), founder of FoundMyFitness

Rhonda Patrick recommends 1.5-2 grams of a high-quality fish oil daily, and says that is enough to move you from a low omega-3 index to a high one. She treats the omega-3 index as a modifiable risk factor you should actually test, and rates salmon roe the best DHA source because 40-70% of its omega-3s are in phospholipid form.

On the record

“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 · watch @ 25:54 →

What Rhonda actually says

• The dose she names is 1.5-2 grams of combined EPA/DHA a day — she is explicit that going from a low to a high omega-3 index is "not a lot."
• She argues for testing the omega-3 index rather than guessing, treating it like cholesterol — a modifiable number, not a fixed trait.
• Her mechanistic angle is the brain's MFSD2A transporter, which takes up DHA in lysophosphatidylcholine form — present in krill oil and salmon roe, not standard fish oil.

Where the other four land

All 4 other experts also take a positive position on Omega-3.

Andrew Huberman Strongly Recommends for Brain & Mood

Peter Attia Strongly Recommends — Targets Omega-3 Index

Bryan Johnson Includes in Blueprint Diet

Mark Hyman Foundational Supplement for Everyone

Common Questions

How much omega-3 does Rhonda Patrick recommend?

1.5 to 2 grams of a high-quality fish oil supplement daily. She frames it as the amount needed to shift from a low omega-3 index to a high one, and calls that "easy to do."

Does Rhonda Patrick prefer krill oil or fish oil?

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.

What omega-3 index does she target?

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.

See Rhonda Patrick's full supplement stack.