Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. 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. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. 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). Lower is better**Heavy metals will never be zero, but "Passed" in this context means that it passed the IFOS tests and is low enough to not be of concern. It contains 550mg of choline per 2 capsule serving. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. Presumably she then tops up using vitamin D capsules. The aspect of melatonin production decreasing with age is important (see this study for more discussion). Vitamin D is fat soluble (unlike, for instance, vitamin C), which means the body *can* store it, and your vitamin D levels *can* get too high. WebDr. WebDr. PQQ may help reduce ischemia (restricted blood flow) damage, and, according to one review, may improve cognition ( 4 ). Rhonda Patrick Supplements - What Does She Take? When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. 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).
Rhonda Patricks Top 11 Supplements, Trusted Brands and Doses This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). Her ONE multivitamin already 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. Its called. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. She noted that this is in addition to the 2,000 IU in her multivitamin. Noting it also doubles as a (weak) alternative to painkillers. 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, Rhonda Patrick Supplements List Updated February 2023, Peter Attia Supplements List What He Takes & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Andrew Huberman Diet and Routine What He Eats & Why. Namely: So when it comes to healthy individuals who exercise, she doesnt see any synergy with the use of metformin for improving healthspan and lifespan. She adjusts her supplements over time, and this post is kept continually updated. See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. 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. (2010). David supplements with ~1 gram of powdered resveratrol every morning, mixed in with some yogurt (once again, brand not disclosed) Why yogurt? 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. abductor digiti minimi pain foot; vicksburg high school football schedule 2022; elbow clicking tricep extension; why are my messages green and not sending; ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. **Heavy metals will never be zero, but "Passed" in this context means that it passed the IFOS tests and is low enough to not be of concern. Dr. Rhonda Patrick. Rhonda opts for the sachets which contain 4x as many live bacteria. - Drug Genius Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. Its been linked to digestive and heart health benefits. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. 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. This thread is archived Seeing as her education is fully entrenched in bioscience studies, it is no surprise that she is a good authority on supplements. Get it here Omega 3s In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. Broq is manufactured by the same company as Prostaphane, for the US market. Lutein specifically is also found in egg yolks and animal fats. The above does not constitute medical advice in any shape or form. You may already be familiar with a supplement called CoenzymeQ10. MK7 has a longer half-life, but MK4 is more studied. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). Rhondas multivitamins contain 2,000 IU per day. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. However, the omega-3s EPA & DHA are also important to humans, so relying on ALA solely has a few issues: The good news is that research shows algae based omega-3s will raise EPA & DHA levels in vegans, even at relatively low dose53Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement Sarter et al. See Rhondas Instagram post on collagen for more info. This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). 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. Dr. Rhonda Patrick takes one 200 mg capsule daily. This transport system appears to continue to work even when regular DHA transport is impaired.
Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! Rhonda currently takes a sulforaphane supplement called BROQ. 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 source49Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. WebABOUT RHONDA PATRICK. Of course, more isnt always better. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. This could lead to increased cardiovascular risk as a result58Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. 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 Patrick Supplements - What Does She Take? - Drug Genius Its estimated that around 25% of the population have at least 1 ApoE4 allele. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. Avoid taking on an empty stomach. 16. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. So where does the vitamin K2 supplementation come in? Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source).
ApoE4, Fish Oil, DHA, Metformin, Sulforaphane - Podcast Notes Sulforaphane Supplements for Nrf2 Activation 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.
Dr. Rhonda Patrick Supplements Overview 2022 - Eat.Move.Hack. It also includes a section for brands specific to UK & Canada. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); @import url(https://fonts.googleapis.com/css?family=Open+Sans:400,400italic,700,700italic);
Dr Rosanoff et al. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. Dr. Rhonda Patrick retains a Ph.D. in biomedical science and has done her undergraduate studies in biochemistry. It contains: She says its like dynamite for the brain, and she feels on fire with it . Below well look at the micronutrient contents of the two multivitamins Rhonda alternates between: Its worth noting that the US version of ONE is formulated slightly differently to the UK version. Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. Medicare Supplement 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. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. WebSulforaphane supplements have received attention from Dr. Rhonda Patrick and Tim Ferriss.
Dr The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). We know that good sleep is absolutely crucial to overall health, so if we can supplement melatonin and measure a noticeable positive impact on sleep, thats a big (easy) win. Every time she would bring up one of her topics, Joe would clearly interrupt and detour the question trying to bring up a counter argument, which honestly didn't go with the topic, before letting her finish her thought. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. Below summarizes the details: VSL #3 was originally created by Professor Claudio De Simone, and produced by VSL Inc. All the clinical studies before 2016 were performed on the original formula of VSL#3. Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg capsules. Just passing along Rhonda Patrick information. Rhonda P. Patrick [email protected] For this reason, many individuals at risk or already diagnosed with any of these disorders would benefit by a vitamin D supplement. 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.
rhonda patrick Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. Other good sources are meat, fish, potatoes and wheat germ. Many of those enzymes have to do with energy production and energy utilization. The specific product she notes using is called Thorne Citramate. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. 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). 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. Rhonda currently takes between 6 grams daily. Rhondas Pregnancy, Breastfeeding & Toddler Supplements. Note: the easiest way to find this comment thread on her Instagram is to open the post via the Instagram mobile app where this is the top comment. Rhonda L. Harmon is a General Surgeon in Apopka, FL. Dr. Rhonda Patrick takes 3 grams a day. How much fish oil does Dr. Rhonda Patrick take daily? Dr. Rhonda Patrick takes 3 grams a day. To be honest, this supplement tends to be a little higher in price range. But the more you read about the benefits, you see why Dr. Rhonda Patrick supplements with it. Vegetarian / Vegan Fish Oil Alternatives? No specific brands mentioned A multivitamin to fill in the gaps in her diet Vitamin D Make sure to measure your levels before and after supplementing to make sure youre nearing the optimal range (30-60 ng/mL) Fish oil (in these Podcast Notes, Rhonda recommended this brand)
Dr As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. That said, its still relatively under studied compared to other supplements. So it makes sense youd want it for preventing muscle cramps and things like that. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Probiotics.
Dr Rhonda wanted to go over her topics and clear up misinformation, but Joe wouldn't let her. Whereas we can get adequate amounts of most micro nutrients through our diet, its hard to do that with vitamin D. Instead our bodies rely upon UV-B light from the sun, which we dont always get enough of, making supplementation important. This coupon code gives 10% off orders, in case thats of use. So far weve covered supplements that Rhonda has said she takes on a daily basis. But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes.
Vitamin D and the omega3 fatty acids control serotonin synthesis (2014), although more research needed. 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 (. However, another study using 500mg showed synergistic effects in combination with exercise89Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women Alway et al. Nootropics are products aimed at improving cognitive function, and in Rhondas June 2021 members Q&A she updated us on her preferred nootropic, which she consumes in the form of a drink. Medicare Supplement Plans (Medigap) Find a This is particularly relevant because there is a wide Even when she changes others, the four below are her Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. She notes that exercise is better at preventing type 2 diabetes than metformin, citing a randomized controlled trial involving 3,200 people90Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin Diabetes Prevention Program Research Group (2002). Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. 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. She has also mentioned an alternative product called Metagenics OmegaGenics. She describes ubiquinol as playing an important role in mitochondrial energy production. If interested, you can view the change log here. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Rhonda describes getting adequate magnesium as a long term investment. Nothing is being sold. Then, if she wants an extra boost, she will make the nootropic drink. Probiotics: VSL#3 Sachets. Shes dedicated to the Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. The NHANES 2011-2012 study found only 57% of men and 37.5% of women (N = 4,306) met the adequate intake of K157Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES Harshman et al. Omega-3 Phospholipids, Alzheimers & APOE4. | 2022 | Nutrients61Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. With extensive experience in marketing, analytics, business operations, finance, and large-scale operations, Patrick founded BodyLogicMD in 2003 She also has a list of a few supplements she takes daily, including Vitamin D3, Vitamin K2, Fish Oil, Omega-3 Phospholipids, and Magnesium, to name a few. (2012). So far weve discussed Rhondas morning supplements. 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.
However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. (2008)82Probiotics: progress toward novel therapies for intestinal diseases Yan et al. 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 cortex79Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions Itoh et al (2016). In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. I aim to get most of my magnesium from leafy greens, but I take magnesium glycinate at night and electrolytes on days I sauna and work out hard. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport.
Dr. Rhonda L. Harmon, MD | Apopka, FL | General Surgeon | US To enhance her diet with micronutrients and prebiotic fiber, she consumes smoothies daily to increase her raw vegetable intake. 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. WebDr. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.78Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects Harris et al (2013). Rhondas Dosage: 2 capsules per day, in the morning. lds original art; joint mortgage death of spouse. Many people avoid copper supplements as its already in our diet in small amounts (such as in water via copper pipes) and too much isnt good. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. Rhonda doesnt take Athletic Greens, and nor has she in the past. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. 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.
Dr 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. Vitamin K is an essential micronutrient, thats plays a crucial role in the ability to form blood clots, and to transport calcium around the body. She consumes it by adding it to her smoothies, coffee and sometimes tea. 7. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. However, for people who dont exercise, then the use of metformin may warrant further inspection. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. iva breaking amish 2020; homes for sale by owner 77083; non toxic tattoo shop near me; instrumentong may mataas na Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. Note that she lives in San Diego, which is close to the equator and a sunny place in general. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. Rhonda cites 3 potential benefits of cocoa flavanols: See the studies Rhonda mentions in regard to enhanced circulation: Then studies in regards to enhanced cognition: Then lastly, a Korean study showed 320mg of cocoa daily reduced wrinkles and increased skin elasticity (measured after 24 weeks)70Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial Chung et al.