When You Take A Fish Oil Supplement Every Day, This Is What Happens To Your Body
Rhonda Patrick Fish Oil Brand Choice & Protocol – 2022 Update
Rhonda currently takes an omega-3 supplement called Norwegian PURE-3, which is touted as a high quality fish oil with low levels of oxidation.
It comes in 2 versions; high DHA and high EPA.
Rhonda currently takes 2g of the high EPA in the morning and 2g of the high DHA in the evening*.
*She has mentioned this dose at least twice recently that I’m aware, once in her August 2021 Crowd Sponsors Q&A (@20m 30s), and the other in her December 2021 Q&A (@ 1hr 07m 38s).
You can sign up for access to her monthly crowd sponsor Q&As here.
Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order.
Rhonda was asked in her June 2021 Q&A what alternatives she would suggest…
Norwegian Pure-3 Alternative?
Rhonda’s alternative suggestion is to check the IFOS site (International Fish Oil Standards), and use their batch testing of oxidation and heavy metal levels to guide your product choice.
Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing.
For a bigger version of this table with more products and details, see this spreadsheet. It also includes a section for brands specific to UK & Canada.
Name Price Quantity Flavored? EPA/DHA per soft gel
Total Oxidation* Heavy Metals*
Viva Naturals Triple Strength $22 w/ coupon 90 soft gels Unflavored 700 / 240 mg 6.30 Passed
Barlean’s Ideal Omega 3 $44 60 soft gels Orange Flavor 750 / 250 mg 3.76 Passed
Carlson Maximum Omega 2000 $36 90 soft gels Lemon Flavor 625 / 250 mg 6.09 Passed
*Oxidation levels & heavy metal results come via IFOS batch tests
After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, I’m personally using Viva Naturals Triple Strength. This coupon code gives 10% off orders, in case that’s of use.
Vegetarian / Vegan Fish Oil Alternatives?
Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram.
However, when asked on Joe Rogan’s podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source.
In part, this is because fish don’t actually produce omega-3s, instead they get them from the plankton and algae in their diet – so by consuming algae you’re going direct to the source .
In a non supplemented vegetarian/vegan diet, the primary source of omega-3 fatty acids comes from alpha linolenic acid (ALA), which is found in various plants (particularly flaxseed).
However, the omega-3s EPA & DHA are also important to humans, so relying on ALA solely has a few issues:
ALA is weakly converted to EPA – Research estimates between 0.2% to 6% of ALA is converted to EPA . This aligns with a presentation by Dr Bill Harris, the omega-3 expert Rhonda interviewed, where he estimates less than 5% of ALA is converted to EPA (link). ALA barely converts to DHA – The same research paper above estimates 0.05% or less of ALA is converted to DHA . In Dr Bill Harris’ presentation above, he similarly estimates less than 0.1% of ALA is converted to DHA. This aligns with research showing that vegetarians and vegans have lower levels of EPA & DHA compared to those who eat fish .
The good news is that research shows algae based omega-3s will raise EPA & DHA levels in vegans, even at relatively low dose . A study showed their omega-3 index score went from 3.1 to 4.8 after 4 months of taking 172mg DHA & 82mg of EPA per day.
Using Rhonda’s suggestion to utilize the supplementing testing results from and IFOS, I’ve compiled a short list of algae based omega-3s, so you can see their approximate cost per gram of EPA & DHAs:
^ Rhonda recently interviewed Omega-3 expert Dr Bill Harris (link)
The Omega-3 Index Test
Rhonda notes in her recent Joe Rogan interview (#1701) she’s a proponent of what’s called the “omega-3 index test”. Mentioning that higher levels are associated with a lower risk of all-cause mortality .
In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. With a score of 8% or greater being correlated with better health outcomes .
The company that make this test, OmegaQuant, offer it as an at home “dried blood spot” test. Fortunately it doesn’t require much blood, just single drop onto a piece of card, which you then post back. OmegaQuant was founded by Bill Harris who Rhonda interviewed (link). The test comes in 3 versions:
Omega-3 Index Basic Test ($49) – which provides the omega-3 index score only
Omega-3 Index Plus Test ($74) – which provides the index score + trans fat index, omega-6 to omega-3 ratio & AA:EPA ratio (inflammation marker)
Omega-3 Index Complete Test ($99) – which provides everything in the Plus test, and then in addition includes a trans fat index & individual fatty acid levels
For 10% off the tests, use this OmegaQuant coupon code.
^ Rhonda displaying her paper on mitigating APOE4 induced Alzheimer’s disease risk
Omega-3 Phospholipids, Alzheimer’s & APOE4
This next section is mainly relevant to those with the APOE4 gene. It’s estimated that around 25% of the population have it. 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 or to Promethease. 23andMe’s more expensive health package should include APOE4 testing.
APOE4 increases Alzheimer’s risk between 2-3x if you’ve 1 allele and 15x if you’ve 2 allele’s.
One of the reasons for the increase in Alzheimer’s risk with APOE4 is that it impairs regular DHA transport.
In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route.
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.
Providing DHA to the brain again, in the form of DHA-lysoPC, 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).
Where Rhonda gets her Omega-3 Phospholipids from
Rhonda currently gets hers via wild salmon roe caviar, instead of using a supplement version. 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.
She opted for the salmon roe caviar instead of her previous omega-3 phospholipid supplements, after learning it’s superior.
Fish Oil Rhonda Doesn’t Use Anymore
It’s probably clarifying which fish oil supplements Rhonda isn’t taking anymore – for avoidance of confusion. She no longer takes:
Nordic Naturals – ProOmega 2000 – she took this up until around 2017 (see last tweet mentioning). Not to be confused with the supplement she recently mentioned – Carlson Maximum Omega 2000. Since she stopped with Nordic Naturals, she has been taking NPure-3.
– she took this up until around 2017 (see last tweet mentioning). Not to be confused with the supplement she recently mentioned – Carlson Maximum Omega 2000. Since she stopped with Nordic Naturals, she has been taking NPure-3. Nordic Naturals – Omega-3 Phospholipids – she took this up until around 2016 (see last tweet mentioning). However, she has since moved to consuming the salmon roe caviar mentioned above.
– she took this up until around 2016 (see last tweet mentioning). However, she has since moved to consuming the salmon roe caviar mentioned above. Krill Oil – prior to taking the Omega-3 phospholipids supplement by Nordic Naturals, she was taking krill oil. However, she replaced both with salmon roe caviar – and no longer takes krill oil.
Closing Words
Above we’ve looked at the importance of omega-3 fatty acids and how Rhonda incorporates them into her diet. For more on the subject, see a video Rhonda created on omega-3s and their importance in reducing cardiovascular disease.
Hopefully the above was helpful, if you’ve any questions, please leave them in the comments below.
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For more Rhonda Patrick related content, see below:
What’s the Best Time to Take Your Fish Oil Supplement?
Breakfast has long been the preferred time for taking medications, food supplements, and cod liver oil. And the psychology makes sense. At the start of each day, many of us like to take advantage of our renewed energy to focus on our health.
New research, however, has started linking medication efficacy to timing — and the findings make a compelling case for rescheduling our supplement routines too.
Fish oil is one of the most common omega-3 supplements. And technically, you can it whatever time works best for you as long as you take it with a meal. The omega-3s EPA and DHA found in fish oil are fats and they will be absorbed much better if there are other fats on board. If you take them on an empty stomach, they probably won’t be absorbed as well.
VIDEO: Make Sure You Take Your Omega-3 Supplements with a Meal
If you’re one who experiences reflux with your fish oil (otherwise known as fishy burps), then some experts recommend splitting up your dose during the day and avoid heavier doses in the evening. This is because fish oil tends to rise to the top of stomach fluids (picture oil floating on top of water), which can cause indigestion for some. For others, nighttime could be an ideal time to take your omega-3s, especially if they are combined with other nutrients that support sleep.
Consider Taking Your Medications and Supplements at Night
Several studies have now shown that aspirin and cholesterol-lowering drugs, as well as blood pressure and anti-reflux medications, may work better in the evening (1). Scientists suggest that as we sleep, our body’s circadian rhythm influences our hormonal balance, as well as the body’s ability to absorb chemicals in medications and supplements.
BLOG: Exploring the Relationship Between Omega-3 and Sleep
Because many symptoms (especially related to acid reflux and heart disease) worsen over the course of the night, taking certain medications and supplements before bedtime may actually help to improve health conditions the following day.
Are you absorbing enough nutrients from your diet or supplementation? get tested
What International Studies Have Discovered
Let’s look at the example of taking anti-reflux medication. The stomach typically produces two to three times more acid between 10:00 pm and 2:00 am than at any other point of the day. In addition, heartburn typically worsens while lying down, which intensifies uncomfortable side effects.
These factors could explain why one study found that 70% of people who took their anti-reflux medication later in the day experienced greater relief, compared to the 42% who took their medication in the morning.
BLOG: New Research Shows Most Athletes Have a Low Omega-3 Index
It has also been well-documented that heart attacks and strokes occur more often in the early morning. This phenomenon could explain why a five-year study from Spain found that patients who took their blood pressure medicines at night had a 33% reduced risk of heart attack and strokes, compared to those who took their medications in the morning (1).
How a Low-Fat Meal Affects Absorption of Omega-3
For decades, many omega-3 users have also opted to take their supplements first thing in the morning. However, researchers point out that omega-3 fatty acids need to be consumed with food — and preferably of the high-fat variety — to be absorbed well (2).
Today, scientists suspect that the trend towards low-fat breakfasts, and skipping breakfast entirely, could explain why some supplement users don’t see sizable increases in their omega-3 index levels (3). What does that mean for consumers? If you don’t eat breakfast, or typically eat low-fat foods in the morning, then aim to take your daily omega-3 dose later in the day with a fuller meal.
VIDEO: Your Saturated Fatty Acid Level Has Nothing to do With LDL Cholesterol
Potential Benefits of Taking Fish Oil at Night
While getting an effective dose of high quality fish oil makes a crucial difference in terms of seeing results, timing also matters. Besides the health issues mentioned above, here are two other reasons to consider taking your fish oil at night: inflammation and sleep quality.
If you have arthritis and joint pain, you likely experience more intense symptoms in the morning. One French study discovered that NSAIDs (nonsteroidal anti-inflammatory drugs) were most effective when consumed four to eight hours before peak pain started (1).
Since omega-3 fatty acids work on the same biochemical pathways as NSAIDs, taking your fish oil supplement in the evening could make it easier to get out of bed in the morning with greater comfort.
In a pilot study from the UK, researchers found that children who supplemented with omega-3s increased their sleep time by an average of 58 minutes while reducing the number of wakeups during the night (4). Other studies similarly show that adequate omega-3 intake is important for good quality rest, improved relaxation (5) and a lowered risk of sleep apnea (6, 7).
Another study from researchers at the University of Michigan School of Public Health, Mexico’s National Council for Science and Technology, and Mexico’s National Institute of Public Health,
investigated whether plasma concentrations of the omega-3 fatty acid DHA were related to sleep timing and duration in adolescents. Using a subset of the ongoing ELEMENT cohort study, the sample included 405 adolescents in Mexico City, ages 9-17, who had actigraphy-assessed sleep as well as plasma measures of long-chain fatty acids.
BLOG: New Reviews Encourage More Seafood Consumption During Pregnancy & Childhood for Its Brain Health Benefits
According to the scientists, “Adolescents with lower concentrations of plasma DHA (specifically, those in the 2nd quartile) had an approximately 45-minute later sleep midpoint compared with the adolescents with the highest concentrations of DHA.”
Although DHA was not associated with sleep duration during the week, “it was associated with a 30-minute longer sleep duration on weekends, when sleep time is less likely to be restricted by school or work obligations,” advised the researchers.
“Given that even a 20-30 minute increase in sleep duration can be beneficial for children in terms of emotional control and academic outcomes, the magnitudes of the reported associations are clinically meaningful and suggest a potential role of dietary omega-3 DHA in promoting healthy sleep among adolescents,” they said.
VIDEO: How Omega-3s Get Into the Brain
References:
About the author: Bo Martinsen, MD, is an omega-3 specialist, innovator, and advocate for natural foods. As co-founder and CEO of Omega3 Innovations, he has created multiple patented technologies for medical devices designed to improve consumer compliance. He is also the creator of several medical food products that combine dose-effective ingredients of omega-3 fish oil with soluble fibers and other nutrients. Before Omega3 Innovations, Dr. Martinsen practiced medicine in Norway for 20 years. During his career, he also served as a medical consultant to large international corporations, focusing on stress management and synergistic medicine.
This post originally appeared April 23, 2019, on it has been adapted from its original version.
When You Take A Fish Oil Supplement Every Day, This Is What Happens To Your Body
When You Take A Fish Oil Supplement Every Day, This Is What Happens To Your Body
Fish oil supplements are some of the most popular over-the-counter health elixirs in the United States, according to Harvard University. These popular pills first hit the market in the '80s, when researchers began to notice that people who ate a diet rich in fatty fish (like sardines, salmon, and herring) were less prone to cardiovascular disease. These days, fish oil is a common staple on drugstore shelves, promising consumers that their health will improve by adding just one small pill to their regimen.
However, as is the case with many supplements, fish oil is controversial – thanks to a host of concerns arising from the environment to a lack of scientific literature supporting industry claims. To be fair, it can be pretty difficult to know for sure if something is effective if it hasn't been subjected to rigorous investigation.
But fear not, fish oil devotees: Plenty of experts have done the research on fish oil supplements, with many concluding that there are indeed benefits to taking a fish oil supplement every day. So, without further ado, here's what happens to your body when you take a fish oil supplement every day.
