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Resolving inflammation and preserving membrane fluidity are two powerful ways omega-3s support cardiovascular health. Chronic inflammation is one of the main drivers of atherosclerosis, which is likely why a higher omega-3 index has been associated with up to a 40% lower risk of cardiovascular events in observational studies. This... show more

Dr. Rhonda Patrick

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60,212 Aufrufe • vor 6 Tagen •via X (Twitter)

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26 Kommentare

Profilbild von WorldPeptideAssociation

WorldPeptideAssociationvor 6 Tagen

i believe that inflammation is the foundation for all issues - this can be acute or chronic. or acute that turns into chronic issues including cancers.

Profilbild von Bryan

Bryanvor 6 Tagen

Love it. Thanks again, Rhonda

Profilbild von beetjusthanginaround

beetjusthanginaroundvor 6 Tagen

inflamation is gay

Profilbild von sciqst

sciqstvor 6 Tagen

The 40% figure makes me wonder how much is residual confounding versus a causal effect—especially given mixed supplementation trials. Curious whether the association holds after accounting for statins and diet. Sci-Quest reviews the literature:

Profilbild von Dr. METAL

Dr. METALvor 6 Tagen

Completely agree — resolving chronic inflammation and keeping cell membranes fluid are two of the biggest levers omega-3s pull for cardiovascular protection. What often gets missed is how much oral inflammation feeds that fire. Deep periodontal pockets pour cytokines and bacteria like P. gingivalis straight into circulation, driving the same systemic inflammatory load that damages arteries. Omega-3s help dampen that downstream signal while supporting membrane integrity everywhere, including the endothelium. I focus on high-quality sources (wild-caught salmon or a rigorously tested triglyceride-form fish oil) and keep my omega-3 index in the optimal range. It’s one of the few interventions that actually moves both oral and cardiovascular risk in the same direction. Solid clip, Rhonda. 🤘😎

Profilbild von RafaelLugo md

RafaelLugo mdvor 6 Tagen

Totally agree and believe so and also the antithrombin effects regulating arachidonic acid pathways and thromboxane a3 omega thread generate. Not to mention prostacyclin generation. So it is as expected multiple additive effects. Summary. Take the damn omega 3

Profilbild von Ptross_the_general 🇺🇸⭐️⭐️

Ptross_the_general 🇺🇸⭐️⭐️vor 6 Tagen

The pattern-tracking angle is useful here too—diet, sleep, movement, and how you feel over time can add context without chasing a single “superfood.” Small observations make for a better wellness conversation.

Profilbild von Sunny Day

Sunny Dayvor 5 Tagen

Seed oils are ver inflammatory

Profilbild von Owen Fitness

Owen Fitnessvor 6 Tagen

Interesting connection between omega-3s, inflammation and cardiovascular health. How often do you recommend people actually test their omega-3 index?

Profilbild von PerformanceProtocol

PerformanceProtocolvor 6 Tagen

mega-3 index is a biomarker that correlates with overall dietary quality High fish eaters tend to eat better across the board The mechanism is solid but the magnitude needs an RCT to confirm

Profilbild von Dr. Biglee Murali | Strength, Hormones, Lifestyle

Dr. Biglee Murali | Strength, Hormones, Lifestylevor 6 Tagen

Omega-3 is one of those nutrients where food-first makes a lot of sense.Fatty fish regularly can be a simple way to support triglycerides and cardiovascular health—without turning your diet into a supplement checklist.

Profilbild von EyeCoin

EyeCoinvor 6 Tagen

Omega-3s support heart health by helping regulate inflammation and maintain healthy cell membranes.

Profilbild von Eric K Atwood

Eric K Atwoodvor 6 Tagen

CBD for inflamation, also doing sauna -> cold -> sauna type of activities

Profilbild von doug

dougvor 6 Tagen

What is best quality brands

Profilbild von Dr. Olivia Dack, ND

Dr. Olivia Dack, NDvor 5 Tagen

Mechanism is compelling, but keep the endpoint label visible: an observational omega-3 index association isn’t randomized event reduction, and “up to 40%” shouldn’t become a supplement promise. The membrane/resolution biology is still worth discussing.

Profilbild von Capsuline

Capsulinevor 5 Tagen

Fish oil oxidizes fast once opened. TOTOX score under 26 and peroxide value under 10 are markers worth checking on a COA. Softgels or sealed hard caps protect each dose from air contact. The membrane fluidity benefit holds much better when the oil is intact going in.

Profilbild von Brett Hudson | Zyndio

Brett Hudson | Zyndiovor 5 Tagen

The omega 3 index might be the most underrated biomarker in preventive health. When your index is below 4%, cardiovascular risk climbs dramatically. Above 8% and you are in a completely different risk category. Resolving chronic inflammation is not optional. God designed our cardiovascular system to last. We have to fuel it correctly. Are you tracking your omega 3 index?

Profilbild von Kit

Kitvor 5 Tagen

Change what you eat. The big inflammation food is sugar. I make sure I eat foods with <6gr of sugar in it. If I bake I substitute something else. I make sure I do not eat over >6gr a day. Sugar causes arthritis. More veggies, salmon, less sweets!

Profilbild von John Book

John Bookvor 6 Tagen

Wild-caught salmon and sardines ----> Legit superfoods

Profilbild von John Loschiavo

John Loschiavovor 6 Tagen

Bigger picture for me is keeping chronic inflammation down as we get older without turning it into another optimisation project. Omega-3s are a pretty easy place to start. Eat some oily fish, supplement if needed, then get on with the rest of the boring stuff that matters.

Profilbild von Andy Lemieux

Andy Lemieuxvor 6 Tagen

Best sources of omega 3?

Profilbild von Tuấn Rủi Ro

Tuấn Rủi Rovor 6 Tagen

40% quan sát, không phải

Profilbild von Pure City

Pure Cityvor 6 Tagen

Worth noting that the 40% figure comes from association studies. In trials, EPA+DHA (VITAL, ASCEND, STRENGTH) missed its main heart endpoint; only prescription EPA at 4 g/day (REDUCE-IT) cut events, and high doses raise AF risk. Our review:

Profilbild von Whip_a_Tesla007

Whip_a_Tesla007vor 5 Tagen

Practical floor that tracks with the index work: fatty fish twice a week, or a tested omega-3 if diet is thin. Quieting chronic inflammation is the quiet cardiovascular win.

Profilbild von TJ Hubbard

TJ Hubbardvor 6 Tagen

The membrane fluidity angle is underrated. Stiff cell membranes, stiff arteries, stiff thinking. Fluidity shows up everywhere. Most people chase exotic supplements while missing the foundational fats.

Profilbild von Activehood

Activehoodvor 5 Tagen

Excellent, thank you, my question is supplementation as effective as fatty fish for EPA and DHA intake. Do we need to supplement if we don't eat fish much?

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Taking ~2 grams/day of omega-3s may be one of the simplest high-ROI habits for lifespan and cardiovascular health At that dose, most people can move their omega-3 index from ~4% to ~8%, a range linked in observational studies to a ~5-year increase in life expectancy and ~90% lower risk of sudden cardiac death To put that in perspective, a low omega-3 index has been associated with a life expectancy gap similar to smoking Yet the vast majority of Americans fall short on EPA and DHA Few interventions this impactful are this easy All you have to do is take a fish oil supplement

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Most people are deficient in omega-3s, and fixing that may be one of the easiest ways to improve how you age Taking about 2 grams per day of EPA and DHA can raise omega-3 status from roughly 4% to 8%, a shift associated with major gains in lifespan and cardiovascular protection At higher omega-3 index levels, studies have found about a 5-year increase in life expectancy, about a 90% lower risk of sudden cardiac death, and substantially lower Alzheimer’s risk Even more compelling, omega-3 supplementation slowed biological aging in a recent study of mostly active adults, showing benefits beyond just correcting an obvious deficiency

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Taking ~1.5-2 grams/day of EPA and DHA is enough to move most people from a low omega-3 index (~4%) to the high range (~8%), with major benefits: • ~5-year increases in life expectancy compared to a low omega-3 index • 50-90% lower risk of sudden cardiac death • 25% fewer adverse cardiac events (REDUCE-IT trial) • ~30% reduced heart attack risk (VITAL study) For longevity and cardiovascular health, this is one of the simplest low-hanging fruits

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Higher omega-3 status is associated with dramatically lower Alzheimer’s risk. People with a high omega-3 index (~10%) have about a 50% lower risk of Alzheimer’s disease compared with those at the low end (~4%). Other studies have reported a dose-dependent relationship - for every 100 mg/day increase in omega-3 intake, Alzheimer’s disease and cognitive decline risk falls by about 10%. This is still largely correlative data. But when you combine a large risk reduction with a dose-dependent trend, it becomes hard to ignore. Practically, it may take roughly 2 g/day of omega-3s to move from a low omega-3 index toward that higher, more protective range.

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Optimizing your omega-3 index might be one of the simplest ways to add years to your life Framingham data show that raising your omega-3 index from ~4% to ~8% is associated with about a 5-year increase in life expectancy and ~90% lower risk of sudden cardiac death In the same cohort, having low omega-3 levels (around 4%) carried a mortality risk comparable to smoking Meanwhile, nearly 90% (!) of Americans are not getting adequate EPA & DHA The fix? For most people, supplementing with roughly 2 g/day of EPA + DHA is enough to raise the omega-3 index from ~4% to ~8%

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Dr. Rhonda Patrick says omega-3 is the single most powerful compound for reducing inflammation in the human body. She broke down why on the Huberman Lab podcast. In a clinical trial out of Switzerland, omega-3 was the only intervention that slowed epigenetic aging clocks. And when combined with Vitamin D and resistance training, the results compounded: • 66% reduction in invasive cancer risk • 90% reduction in sudden cardiac death • 5-year increase in life expectancy at high omega-3 index Patrick says omega-3s work by forming molecules called resolvins and protectins that actively resolve inflammation rather than just suppressing it. They also improve cell membrane fluidity, which directly affects how dopamine and serotonin receptors function in the brain. She recommends 2 grams per day to move from a low omega-3 index to a high one. Patrick says if she could only recommend one supplement to everyone she cares about, it would be omega-3. — Dr. Rhonda Patrick (Dr. Rhonda Patrick) on Andrew Huberman's (Andrew D. Huberman, Ph.D.) podcast PS: If you found this insightful, follow me as I continue sharing unconventional health content just like this.

Dr. Rhonda Patrick says omega-3 is the single most powerful compound for reducing inflammation in the human body. She broke down why on the Huberman Lab podcast. In a clinical trial out of Switzerland, omega-3 was the only intervention that slowed epigenetic aging clocks. And when combined with Vitamin D and resistance training, the results compounded: • 66% reduction in invasive cancer risk • 90% reduction in sudden cardiac death • 5-year increase in life expectancy at high omega-3 index Patrick says omega-3s work by forming molecules called resolvins and protectins that actively resolve inflammation rather than just suppressing it. They also improve cell membrane fluidity, which directly affects how dopamine and serotonin receptors function in the brain. She recommends 2 grams per day to move from a low omega-3 index to a high one. Patrick says if she could only recommend one supplement to everyone she cares about, it would be omega-3. — Dr. Rhonda Patrick (Dr. Rhonda Patrick) on Andrew Huberman's (Andrew D. Huberman, Ph.D.) podcast PS: If you found this insightful, follow me as I continue sharing unconventional health content just like this.

Goku

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3 low-effort supplements that have an outsized impact on long-term health: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index (8%+) is associated with longer life expectancy, lower cardiovascular risk, and slower epigenetic aging • Vitamin D — regulates over 5% of the genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity; correcting deficiency may also slow epigenetic aging • Magnesium — roughly half of Americans don’t get enough; it’s a cofactor for 300+ biological processes, including DNA repair and energy production

3 low-effort supplements that have an outsized impact on long-term health: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index (8%+) is associated with longer life expectancy, lower cardiovascular risk, and slower epigenetic aging • Vitamin D — regulates over 5% of the genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity; correcting deficiency may also slow epigenetic aging • Magnesium — roughly half of Americans don’t get enough; it’s a cofactor for 300+ biological processes, including DNA repair and energy production

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Three "superfoods" that I think everyone should eat weekly, if not daily: Dark leafy greens—they're a great source of magnesium, which most people are deficient in, plus folate and vitamin K. Blueberries—they're rich in polyphenols, which benefit brain health and improve cardiovascular disease risk factors. Just 1 cup per day can improve cognition. Salmon—it's one of the best sources of omega-3 fatty acids. Just make sure to opt for wild Atlantic salmon due to its high omega-3 and low mercury content. Eating salmon 2–3 times per week should get you the recommended amount of dietary omega-3.

Three "superfoods" that I think everyone should eat weekly, if not daily: Dark leafy greens—they're a great source of magnesium, which most people are deficient in, plus folate and vitamin K. Blueberries—they're rich in polyphenols, which benefit brain health and improve cardiovascular disease risk factors. Just 1 cup per day can improve cognition. Salmon—it's one of the best sources of omega-3 fatty acids. Just make sure to opt for wild Atlantic salmon due to its high omega-3 and low mercury content. Eating salmon 2–3 times per week should get you the recommended amount of dietary omega-3.

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Nattokinase isn’t high on my list for cardiovascular prevention. I don’t see convincing evidence that it should be a primary strategy for cardiovascular disease or stroke risk reduction. If the goal is cardiovascular prevention, there are options with much stronger support. Omega-3 fatty acids (EPA + DHA) have far better evidence. And if we’re talking specifically about atherosclerosis, berberine has a much more compelling evidence base—it’s been shown to reduce plaque formation, while also improving LDL, HbA1c, and glucose regulation. Nattokinase may be interesting mechanistically, but right now the clinical evidence just isn’t strong enough for me to view it as a serious front-line strategy.

Nattokinase isn’t high on my list for cardiovascular prevention. I don’t see convincing evidence that it should be a primary strategy for cardiovascular disease or stroke risk reduction. If the goal is cardiovascular prevention, there are options with much stronger support. Omega-3 fatty acids (EPA + DHA) have far better evidence. And if we’re talking specifically about atherosclerosis, berberine has a much more compelling evidence base—it’s been shown to reduce plaque formation, while also improving LDL, HbA1c, and glucose regulation. Nattokinase may be interesting mechanistically, but right now the clinical evidence just isn’t strong enough for me to view it as a serious front-line strategy.

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Most people think depression, anxiety, and brain fog start in the brain. But what if they actually start in the rest of your body? Chronic inflammation is one of the biggest drivers of modern disease—and it’s not just affecting your joints or your heart. Research shows it can also impact your mood, memory, focus, and overall mental health. In many cases, inflammation is something you can influence. Here’s what helps: ✔️ A whole-food, anti-inflammatory diet ✔️ Plenty of colorful plants and fiber ✔️ Omega-3-rich foods like wild fatty fish ✔️ Fermented foods to support the gut microbiome ✔️ Regular exercise ✔️ Prioritizing restorative sleep Your brain doesn’t exist in isolation. The health of your body shapes the health of your mind—and addressing inflammation may be one of the most powerful ways to support both. Here's the link to my new mental health program, The Brain-Shaping Academy, where you’ll learn the science behind the brain-body connection and how to use nutrition and lifestyle to build a healthier, more resilient brain:

Most people think depression, anxiety, and brain fog start in the brain. But what if they actually start in the rest of your body? Chronic inflammation is one of the biggest drivers of modern disease—and it’s not just affecting your joints or your heart. Research shows it can also impact your mood, memory, focus, and overall mental health. In many cases, inflammation is something you can influence. Here’s what helps: ✔️ A whole-food, anti-inflammatory diet ✔️ Plenty of colorful plants and fiber ✔️ Omega-3-rich foods like wild fatty fish ✔️ Fermented foods to support the gut microbiome ✔️ Regular exercise ✔️ Prioritizing restorative sleep Your brain doesn’t exist in isolation. The health of your body shapes the health of your mind—and addressing inflammation may be one of the most powerful ways to support both. Here's the link to my new mental health program, The Brain-Shaping Academy, where you’ll learn the science behind the brain-body connection and how to use nutrition and lifestyle to build a healthier, more resilient brain:

Mark Hyman, M.D.

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Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidence

Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidence

FoundMyFitness Clips

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🌿 Plant-based foods like flaxseeds, chia seeds, and walnuts are naturally rich in omega-3 fatty acids that help support the brain, heart, joints, and overall well-being. Adding a variety of whole foods to your daily meals is one of the simplest ways to nourish the body naturally. ✨

🌿 Plant-based foods like flaxseeds, chia seeds, and walnuts are naturally rich in omega-3 fatty acids that help support the brain, heart, joints, and overall well-being. Adding a variety of whole foods to your daily meals is one of the simplest ways to nourish the body naturally. ✨

Barbara Oneill

20,288 Aufrufe • vor 4 Monaten

Optimizing your omega-3 intake might be one of the simplest ways to extend your lifespan Robust cohort studies demonstrate a clear ~5-year lifespan increase in individuals with a high omega-3 index (around 8%) compared to those with low levels (~4%) Astonishingly, research shows low omega-3 levels (an omega-3 index below 4%) may carry the same mortality risk as regular smoking Yet nearly 90% of Americans fall short of daily EPA & DHA requirements, easily correctable by eating fish or taking a high-quality supplement

Optimizing your omega-3 intake might be one of the simplest ways to extend your lifespan Robust cohort studies demonstrate a clear ~5-year lifespan increase in individuals with a high omega-3 index (around 8%) compared to those with low levels (~4%) Astonishingly, research shows low omega-3 levels (an omega-3 index below 4%) may carry the same mortality risk as regular smoking Yet nearly 90% of Americans fall short of daily EPA & DHA requirements, easily correctable by eating fish or taking a high-quality supplement

FoundMyFitness Clips

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Omega-3 fatty acids can dramatically blunt the inflammatory spike caused by meals high in saturated fat and sugar These inflammatory meals cause lipopolysaccharide (LPS), a toxin from gut bacteria, to leak into your bloodstream, triggering inflammation This effect is especially pronounced when the meal is high in saturated fat and sugar and low in fiber or protein, amplifying the surge of this bacterial toxin entering circulation Human studies show omega-3s reduce this harmful post-meal response by dampening LPS leakage from the gut

Omega-3 fatty acids can dramatically blunt the inflammatory spike caused by meals high in saturated fat and sugar These inflammatory meals cause lipopolysaccharide (LPS), a toxin from gut bacteria, to leak into your bloodstream, triggering inflammation This effect is especially pronounced when the meal is high in saturated fat and sugar and low in fiber or protein, amplifying the surge of this bacterial toxin entering circulation Human studies show omega-3s reduce this harmful post-meal response by dampening LPS leakage from the gut

FoundMyFitness Clips

48,779 Aufrufe • vor 6 Monaten

American beef is basically metabolic syndrome on a plate. Dr. Robert Lustig compared Italian beef, Argentinian beef, and USA corn-fed beef. The American version is loaded with fat. Argentinians eat twice as much beef but have lower heart disease rates, because their cows graze on grass. American cows are force-fed corn and go from birth to slaughter in just 6 weeks (used to take 18 months). Lustig says those cows develop metabolic syndrome before slaughter… and so do people who eat them. Grass-fed beef has a significantly better omega-3 to omega-6 fatty acid ratio and higher levels of anti-inflammatory compounds like CLA compared to grain-fed beef. Studies link the high omega-6 content in grain-fed meat to increased systemic inflammation and higher cardiovascular risk.

American beef is basically metabolic syndrome on a plate. Dr. Robert Lustig compared Italian beef, Argentinian beef, and USA corn-fed beef. The American version is loaded with fat. Argentinians eat twice as much beef but have lower heart disease rates, because their cows graze on grass. American cows are force-fed corn and go from birth to slaughter in just 6 weeks (used to take 18 months). Lustig says those cows develop metabolic syndrome before slaughter… and so do people who eat them. Grass-fed beef has a significantly better omega-3 to omega-6 fatty acid ratio and higher levels of anti-inflammatory compounds like CLA compared to grain-fed beef. Studies link the high omega-6 content in grain-fed meat to increased systemic inflammation and higher cardiovascular risk.

Camus

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There is now converging evidence in animals and humans that omega-3 fatty acids are at the least anti-catabolic and, likely, anabolic. They seem to do this by shifting the balance away from breakdown and more towards muscle building, particularly in the context of anabolic resistance. Animal studies show omega-3 fatty acids augment muscle development: Steers fed omega-3s showed improved amino acid efficiency and activated pathways involved in muscle growth. Similarly, pigs given a high omega-3 diet exhibited larger muscles and markers of improved amino acid absorption and use. But more importantly, we have human evidence: • In one study, young women taking 5 grams of omega-3s per day cut their muscle loss almost in half and increased muscle protein synthesis after two weeks of leg immobilization. • In another study, older adults consuming 3.36 grams of omega-3s daily for two months had an increase in muscle protein synthesis in the presence of amino acids and insulin. • Yet another study found that healthy older adults taking 4 grams of omega-3s daily for half a year increased various measures of muscle size and strength. • Still another study, older adults who consumed 4 grams of krill oil daily for six months improved knee strength, grip strength, thigh muscle thickness, and measures of muscle nerve response. There are still open questions. For example, a consistent theme is that many of the studies are high dose at 4 and 5 grams per day - does that imply that these effects in muscle only happen at high dosages? Another question we might ask is, in what context is omega-3 more anabolic - for example, in old age? During immobilization? When protein intake is sub-optimal for muscle building? (It often is for many of us.) Listen to my recent podcast guest Dr. Chris McGlory for more discussion of this fascinating new emerging field. Show notes and transcript for this episode here:

There is now converging evidence in animals and humans that omega-3 fatty acids are at the least anti-catabolic and, likely, anabolic. They seem to do this by shifting the balance away from breakdown and more towards muscle building, particularly in the context of anabolic resistance. Animal studies show omega-3 fatty acids augment muscle development: Steers fed omega-3s showed improved amino acid efficiency and activated pathways involved in muscle growth. Similarly, pigs given a high omega-3 diet exhibited larger muscles and markers of improved amino acid absorption and use. But more importantly, we have human evidence: • In one study, young women taking 5 grams of omega-3s per day cut their muscle loss almost in half and increased muscle protein synthesis after two weeks of leg immobilization. • In another study, older adults consuming 3.36 grams of omega-3s daily for two months had an increase in muscle protein synthesis in the presence of amino acids and insulin. • Yet another study found that healthy older adults taking 4 grams of omega-3s daily for half a year increased various measures of muscle size and strength. • Still another study, older adults who consumed 4 grams of krill oil daily for six months improved knee strength, grip strength, thigh muscle thickness, and measures of muscle nerve response. There are still open questions. For example, a consistent theme is that many of the studies are high dose at 4 and 5 grams per day - does that imply that these effects in muscle only happen at high dosages? Another question we might ask is, in what context is omega-3 more anabolic - for example, in old age? During immobilization? When protein intake is sub-optimal for muscle building? (It often is for many of us.) Listen to my recent podcast guest Dr. Chris McGlory for more discussion of this fascinating new emerging field. Show notes and transcript for this episode here:

Dr. Rhonda Patrick

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