Dr. Rhonda Patrick. It contains 550mg of choline per 2 capsule serving. In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead25Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). Then separately see this post on the supplements Rhonda gave to her growing toddler. (2017). Its a higher dose per serving (750mg vs 500mg), which is based off clinical studies26Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Studya randomized controlled trial Mastroiacovo et al. For context, the RDA for adult women is 425 mg/day. Research in cell lines (in-vitro) and animal models suggests it may: Rhonda is currently using a product called Autophagy Renew by Life Extension, which provides 165mg of Luteolin per capsule. She adjusts her supplements over time, and this post is kept continually updated. In part, this is because fish dont actually produce omega-3s, instead they get them from the plankton and algae in their diet so by consuming algae youre going direct to the source3Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. Rhonda was invited on the Joe Rogan Experience (JRE) podcast a number of times where she has spoken about and debated a wide range of scientific topics with Rogan. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Last week, Elysium sponsored the show and Rogan said the following. View this post on Instagram. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. What brand of quercetin does Joe Rogan take? The above does not constitute medical advice in any shape or form. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Since starting my new supplement regimen of Omega-3 (new), Vitamin D (new) and my usual multi-vitamin, my whole being seems to have been transported back in time and I just feel better, stronger, faster both physically and mentally. "This episode of the podcast is [] Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. 1 tomato. Rhondas current hypothesis for why is that at lower doses resveratrol may act as a mild antioxidant, which then blunts the positive effects of exercise (similar to high dose Vitamin E). She adds a couple of important caveats: In terms of an estimate on dosage for the Lions Mane, Rhonda cites a study (source) that showed significant improvements in cognitive function after 8 weeks of 3g per day vs placebo for 50-80 year olds with existing cognitive impairment. Joe Rogan, with his go-to fermented and sweetened/flavored tea called kombucha by GT's Kombucha for total gut health on the road. Many of those enzymes have to do with energy production and energy utilization. Vitamin D is essential to the human body and has a direct effect on the expression of more than 1,000 genes in most of our cells10Vitamin D: A Micronutrient Regulating Genes Carsten Carlberg | 2019 | Current Pharmaceutical Design. She didnt mention the frequency, whether its daily or every few days. For example, as an Amazon Associate, I earn from qualifying purchases. Therefore its important to use blood testing to ensure youre staying within the healthy range. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Vitamin K2 - Thorne Research K2/D3 Drops: One drop every two to three days. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. It has a host of potential benefits, including: The bioavailability of curcumin can be increased with the addition of fat and a component of black pepper called piperine. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. Fish oil is a supplement Rogan has mentioned he takes daily. Before switching over to Visbiome, Rhonda was taking VSL #3 probiotic, which had been the subject of over 25 publishes studies, showing efficacy in IBS, IBD, colitis and c. diff. (2015). Vitamin D is one of those nutrients in which lots of people are deficient. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for easy listening (they discuss vitamin D, vitamin K, vitamin C, zinc, nootropic gum, sauna protocols, COVID-19, and more) Close. In JRE #1474 (May 2020), Rogan confirmed that he still takes 5000IU of Vitamin D per day. 2 medium to large carrots. (2016). She has done extensive research on aging . The full extent of vitamin's D impact has yet to be fully understoodnearly every cell and tissue in our body has vitamin D receptors (proteins that bind to vitamin D); and in its active form, vitamin D can interact with the vast majority of the body's cells. Presumably she then tops up using vitamin D capsules. A study, 200mg/daily resveratrol supplementation improved healthy 50-75 year olds memory recall, In another study, patients with alzheimers disease who took resveratrol saw improvements in cognition, and decreases in biomarkers of Alzheimers disease and inflammation, Reduction in gaining lean muscle mass whilst on an exercise program, compared to placebo, Inhibition of mitochondrial adaptations and improvements in cardiorespiratory fitness by 50 percent and diminished whole-body insulin sensitivity after aerobic exercise, Notes on many of the key things Rhonda has discussed about, Notes on the supplements Rhonda is giving to her, now, toddler (. For Zeaxanthin, according to this paper17Zeaxanthin: Review of Toxicological Data and Acceptable Daily Intake James Edwards | 2016 | Journal of Ophthalmology, the EU put an upper use level of 2 mg / day. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. Rhonda Perciavalle Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, Memphis TN, and St. Jude Children's Research Hospital, Memphis, TN. Its estimated that around 25% of the population have at least 1 ApoE4 allele. Then, if she wants an extra boost, she will make the nootropic drink. There are studies showing that any people in the US (and the world) are low in vitamin D. It's one of the most affordable supplements when comparing to other ones. She has also mentioned an alternative product called Metagenics OmegaGenics. Other good sources are meat, fish, potatoes and wheat germ. Rhondas early mentor, Bruce Ames, researched what happens when our bodies have insufficient levels of micronutrients, and found that our bodies prioritize the scarce nutrients for functions related to survival and reproduction. June 14, 2019. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. Thank you Dr. Rhonda Patrick!you gave me exactly the answer I was looking for. ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. . Eu J Sofri por Amor Mas No Sofro Mais - 2T Da Serra. Joe Rogan Experience & Dr. Rhonda Patrick on Fasting. Secondly, premium members get a number of exclusive benefits, including members only emails, monthly Ask Me Anything live streams and open access to use her genetics reports. See FDA warning and a paper on mycocystins in dietary supplements. Whilst Rhondas goal is to get her micronutrients from her diet, taking a multivitamin avoids risk of a short fall if her diet doesnt provide 100% of needs. That said, its still relatively under studied compared to other supplements. She describes ubiquinol as playing an important role in mitochondrial energy production. Note that she lives in San Diego, which is close to the equator and a sunny place in general. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . PodClips. It is noticeably expensive, even for ubiquinol. Dec 22, 2022. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. The protective effects of all the supplements including probiotics, multivitamins, omega-3, and vitamin D were only consistently found in women of all ages and weights in the US, UK, and Sweden. Its called. Broq is manufactured by the same company as Prostaphane, for the US market. So far weve discussed Rhondas morning supplements. So where does the vitamin K2 supplementation come in? It also includes a section for brands specific to UK & Canada. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. In a paper published in 2016, Japanese researchers found that PQQ improves cognitive function (measured using the stroop test), by increasing blood flow and oxygen metabolism to the right prefrontal cortex33Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions Itoh et al (2016). The entire Saunas.org team is a huge fan of Dr. Rhonda Patrick's work and has been following her and her team at Found My Fitness for years. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. So far weve covered supplements that Rhonda has said she takes on a daily basis. She also questions the value of metformin in healthy individuals who exercise. Joe Rogan recently had Dr. Rhonda Patrick on his show where they discussed the various benefits of Vitamin D supplementation, particularly in regard to reducing the risk of respiratory tract infections. She also has a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. Rhondas Dosage: 2 capsules per day, in the morning. Its important to note that Rhonda has no affiliation with any of the brands mentioned instead she uses them because her research, or her colleagues research, suggest they are good. Her response in her May 2022 Q&A was that Athletic Greens contains a blue green micro algae called spirulina, which is a potential source of a liver toxin called microcistins. different essential micronutrients we need to consume, in order to stay healthy. She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. (2008)36Probiotics: progress toward novel therapies for intestinal diseases Yan et al. Game Changing Impact of Saunas. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Dr. Rhonda recommends vegetable smoothies as the best option. For example, probiotics can help regulate the innate and adaptive immune responses by modulating the functions of dendritic cells, macrophages, and T and B lymphocytes35Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases Vanderpool et al. The curcumin group had a 28% improvement in their memory/attention abilities and fewer amyloid plaques and tau tangles in the brain, compared to the placebo. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg Caps. If youve got any queries on the above, please leave them below in the comments. She goes on to say that in this Consumer Lab report, the CocoaVia brand was shown to have almost undetectable levels of cadmium and lead making it a safe option, and a key reason she opted for it. 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. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. (2012). Dr. Rhonda Patrick recommends getting a blood test to determine your baseline concentration of Vitamin D and then supplement with Vitamin D3 to achieve a blood concentration of 40 to 60ng/ml. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. For a bigger version of this table with more products and details, see this spreadsheet. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. Omega-3 Phospholipids, Alzheimers & APOE4. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. Calcium is important, but is better sourced from the diet, as calcium supplements have been associated with cardiovascular disease, This aligns with research showing that vegetarians and vegans have lower levels of EPA & DHA compared to those who eat fish, Approximately 5,000 IU per day in winter, and 2,000 IU in summer, In addition to the 2,000 IU per day in her multivitamin. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. They are stick thin half dead and kept alive purely from what I can only assume is an insatiable curiosity. The supplement industry, surprisingly, is largely unregulated. However, for people who dont exercise, then the use of metformin may warrant further inspection. The aspect of melatonin production decreasing with age is important (see this study for more discussion). We produce melatonin as the sun sets and night sets in, and we reduce production as the sun rises and our body preps for wakefulness. I'm being deadly serious,I want to see these freaks of nature super charged. In a Tim Ferriss interview Rhonda recommended that you check if the supplement brand youre looking to buy is certified by the NSF (National Sanitary Foundation). She was previously taking the Thorne version Curcumin Phytosome but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. Avoid taking on an empty stomach. Rhonda currently takes between 6 grams daily. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. . A retrospective study in the Philippines found that for each standard deviation increase in serum vitamin D people were 7.94 times more likely to have a mild rather than severe COVID-19 outcome and were 19.61 times more likely to have a mild rather than critical outcome. She noted that this is in addition to the 2,000 IU in her multivitamin. A post shared by Joe Rogan (@joerogan) Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. It contains 10mg of free-form stabilized sulforpahane per tablet. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. | 2017 | European Journal of Nutrition. . The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Her original interest was inspired by a study that showed peptides in collagen actually make it intact to cartilage, which suggests its beneficial for joint health (source). However, she was asked by a subscriber of hers what she thinks of it. 23andMes more expensive health package should include ApeE4 testing as standard. I want to see these guys stuffed to the gills with Dr Hubermans supplement stack, Joe's nootropics, Rhonda Patrick's diet regime. Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. She consumes it by adding it to her smoothies, coffee and sometimes tea. This section covers the supplements Rhonda takes in the morning. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. If interested, you can view the change log here. There are many ways to make a healthy smoothie. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. De-prioritizing other functions, such as those that could aid in longevity. Noting it also doubles as a (weak) alternative to painkillers. Click here for a special offer!. Suboptimal magnesium status in the United States: are the health consequences underestimated? In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. Vitamin D is known to reduce . Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. She has been a regular on the Joe Rogan . Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. 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. Rosanoff et al. | 2021 | Nature Communications. Of those, choline and molybdenum are essential micronutrients. 1. He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. (2014), although more research needed. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. However, now Rhonda only takes Visbiome after drinking alcohol. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. There are over 40 (!) OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. Rhonda describes getting adequate magnesium as a long term investment. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. Combien gagne t il d argent ? Luteolin: A Flavonoid that Has Multiple Cardio-Protective Effects and Its Molecular Mechanisms, Luteolin suppresses inflammation-associated gene expression by blocking NF-B and AP-1 activation pathway in mouse alveolar macrophages, Luteolin Promotes Cell Apoptosis by Inducing Autophagy in Hepatocellular Carcinoma, Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects, Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions, Add-on Treatment with Curcumin Has Antidepressive Effects in Thai Patients with Major Depression: Results of a Randomized Double-Blind Placebo-Controlled Study, Pure Encapsulations Phosphatidylcholine, Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases, Probiotics: progress toward novel therapies for intestinal diseases, P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines, Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid, Effects of Resveratrol on Memory Performance, Hippocampal Functional Connectivity, and Glucose Metabolism in Healthy Older Adults, Resveratrol regulates neuro-inflammation and induces adaptive immunity in Alzheimers disease, Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men, Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women, Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin, Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, doubleblind, placebocontrolled, multicenter trial: The MASTERS trial, Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults, Andrew Huberman Supplements Full List Deep Dive Into What & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Rhonda Patrick Supplements List Updated February 2023, Andrew Huberman Diet and Routine What He Eats & Why, Andrew Huberman Book Recommendations 25 He Recommends & Why, Joe Rogan Supplements List What He Takes & Why 2023. Rhondas 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. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. Visbiome comes in sachet and pill form. Joe Rogan has always been open about his supplementation and health regiment. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it.
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