She has done extensive research on aging, metabolism, nutrition, and cancer. Rhonda Patrick Float Tank? . Smoothies are great because they are easy to make, quick to consume and are packed with nutrients. 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. How much vitamin D does Dr. Rhonda Patrick recommend daily? Covering her multivitamin, vitamin D, Omega-3 fish oil, K2, Magnesium, Probiotics, PQQ, Curcumin, Collagen, Sulforaphane, Choline, Lion's Mane Mushroom and more. 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. different essential micronutrients we need to consume, in order to stay healthy. Avoid taking on an empty stomach. . PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.32Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects Harris et al (2013). Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. For more info on turmeric and lead chromate, see these studies: Rhonda continues to utilize turmeric in its organic form (which doesnt have lead chromate added) both as juices and in smoothies. (2014), although more research needed. Saying that if she had to take antibiotics for some reason, then she would take Visbiome probiotics after, in order to replenish the healthy gut bacteria. 2 medium to large carrots. - 1 capsule/day Vitamin D - Thorne Research D3 - 5,000 IU/day Magnesium - Pure Encapsulations Magnesium Glycinate - 120mg/day Fish Oil - N-PURE-3 - 4 grams/day (currently unavailable, alternative: Carlson Maximum Omega) Rhonda Patrick's Additional Regular Vitamins & Supplements: Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). She didnt mention the frequency, whether its daily or every few days. The above does not constitute medical advice in any shape or form. She also questions the value of metformin in healthy individuals who exercise. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. (2017). On a 2018 episode (108 minute mark), they briefly mentioned her taking Elysium's NAD supplement Basis. She's dedicated to the pursuit of longevity and optimal healthand shares the latest research on nutrition, aging, and disease prevention with her growing audience. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. However, it turns out the new formulation of VSL #3 differs significantly from the old one37P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018), and thus should be treated with caution at minimum, and at maximum, avoided. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. Suboptimal magnesium status in the United States: are the health consequences underestimated? | 2014 | Clinical Nutrition. In order to make sure she gets an adequate amount of vitamin D levels per day, Patrick resorts to this supplement. The NHANES 2011-2012 study found only 57% of men and 37.5% of women (N = 4,306) met the adequate intake of K111Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES Harshman et al. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. Many of those enzymes have to do with energy production and energy utilization. See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. Rhonda currently takes a sulforaphane supplement called BROQ. Omega-3 Phospholipids, Alzheimers & APOE4. (2010). However in a federal lawsuit that concluded in 2019, VSL Inc. were found liable for false advertising related to the composition and clinical history of the new VSL #3 formula. Its estimated that around 25% of the population have at least 1 ApoE4 allele. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. Magnesium is a co-factor for over 300 enzymes in the body. Rhonda currently takes between 6 grams daily. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. It needs a separate supplement, so omitting magnesium is understandable. It also includes a section for brands specific to UK & Canada. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. Rhondas multivitamins contain 2,000 IU per day. Rhonda opts for the sachets which contain 4x as many live bacteria. 1 apple. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa. She co-ordinates her supplementation with Vitamin D blood testing, so that she stays between 40 and 60 ng/ml, generally hovering around 50 ng/ml. One of the things she revealed is the importance of Vitamin D during this pandemic! Thorne Research D (Vitamin D3) Dr. Rhonda is also a huge advocate for vitamin D namely vitamin D3, the same kind one gets from the sun. In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. Visbiome comes in sachet and pill form. Which vitamin D does Joe Rogan take and how much? Below is an excellent video of Dr. Patrick discussing the benefits of Vitamin D on the Joe Rogan Experience. I mention this section because for some people Visbiome is hard to get hold of, and up until now, it was thought VSL #3 was a satisfactory alternative. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. Vitamin D - Thorne Research - D3 5,000iu. 5,000 IUs daily, especially during these covid 19 times. Ie she takes one each day for a month, then switches to the other one for a month. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. Previously, Rhonda did not supplement calcium, however she has started cutting down on dairy in her diet, which is high in calcium, and so has decided to add additional calcium separately. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. If she misses a dose in the morning then she will typically double up in the evening. 1. One study in the Philippines found that for every standard deviation increase in vitamin D levels, people were 8x less likely to have a severe form of COVID-19 and 20x less likely to have a critical form of COVID-19. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). She also has a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. Vitamin D is known to reduce . Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. See here for the differences. 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. 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. Taken from JRE #1474 w/Dr. She has also mentioned an alternative product called Metagenics OmegaGenics. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. 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. She has done extensive research on aging . One of her recent focuses is on the health impacts of saunas. 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. 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. 3 cups of baby spinach. Thornes contains much less lutein and. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . Dr Rhonda Patrick has popularised the use of vitamin D as a supplement and arguably the original proponent of fasting that reached the MMA community. In this next section well cover supplements Rhonda takes intermittently. "This episode of the podcast is [] (2008)36Probiotics: progress toward novel therapies for intestinal diseases Yan et al. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). Dr. Rhonda also supplements vitamin D (because she does not get enough sunlight), fish oil, magnesium, potassium, calcium, zinc, iodine, curcumin (a natural anti-inflammatory), and the . When asked what type of resveratrol she would take, she said a micronized powder form, and that a company called RevGenetics make that (noting again that she has no connection with them or any other supplement company). If interested, you can view the change log here. For extensive details, see this separate post where we look at what sulforaphane is, why its important, and the various forms Rhonda consumes it in, including self-grown broccoli sprouts. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. You can test yourself for ApoE4 by using a test like 23andMe (their cheaper ancestry test is sufficient) and then exporting the raw data they provide into Rhondas genetic report or to Promethease. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Apparently it uses Kaneka brand ubiquinol, which is also used by NOW Ubiquinol 200 mg and Jarrow Ubiquinol 200 mg who charge less for it. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. Instead, consider: omega-3, glutamine, magnesium, calcium (if concerned about bone injury), vitamin D, and tart cherry juice for persistent soreness Introduction Dr. Andy Galpin ( @DrAndyGalpin ), Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of . The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. This could lead to increased cardiovascular risk as a result12Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. They are stick thin half dead and kept alive purely from what I can only assume is an insatiable curiosity. 175-195 F). But more vitamin D isn't always better. This paper suggests there is strong evidence that up to 20 mg / day of Lutein is safe16Dietary guidance for lutein: consideration for intake recommendations is scientifically supported Ranard et al. If youve got any queries on the above, please leave them below in the comments. It contains 550mg of choline per 2 capsule serving. Vitamin C is an essential micronutrient, well known for its antioxidant properties. Examples of stand-alone vitamin D supplements include Life Extension 1,000 IU capsules and 5,000 IU capsules. In this episode, I talk about how Joe Rogan recently lashed out at the agricultural scientist Kevin Folta when Kevin discussed an alternative interpretation of the scientific data that was different t. - Listen to Joe Rogan LASHES OUT at Kevin Folta about Monsanto's glyphosate, gets DEBUNKED by Rhonda Patrick's mentor by The Kevin Bass Show instantly on your tablet, phone or browser - no . | 2015 | Investigative Ophthalmology & Visual Science. Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. 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. However, she was asked by a subscriber of hers what she thinks of it. Quercetin is an antioxidant that supports a healthy immune system and clears out senescent cells which help to prevent any age-related diseases from developing. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. the podcaster told Dr. Rhonda Patrick that he takes 5000 IUs of vitamin D every day. Dr. Patrick's Daily Supplements Recommendations. June 14, 2019. Game Changing Impact of Saunas. The first video on JRE received over 2.5 million views. In this post well look at the supplements Rhonda takes currently. De-prioritizing other functions, such as those that could aid in longevity. I'm being deadly serious,I want to see these freaks of nature super charged. 1 large avocado. So far weve discussed Rhondas morning supplements. 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. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. 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. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. Rogan himself did call out Asprey's misinformation on his podcast, saying in episode #459 with Dr. Rhonda Patrick that "he gets s--- wrong and I don't know if he's always so good at recognizing . 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