dr rhonda patrick supplements

In her January 2023 Q&A she notes taking 135 mg of magnesium daily. You may already be familiar with a supplement called CoenzymeQ10. This transport system appears to continue to work even when regular DHA transport is impaired. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. If you'd like to receive very occasional emails about updates to the site, please sign up below: We've sent you an email - please open it and click confirm to receive email updates. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Below are a couple of algae based omega-3s, so you can see their cost per gram of EPA & DHAs: ^ Rhonda recently interviewed Omega-3 expert Dr Bill Harris (link). Idioma: Espaol; English; Toggle navigation. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. 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). 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. 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. 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. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. It comes in 2 versions; high DHA and high EPA. In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. 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. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. It contains 10mg of free-form stabilized sulforpahane per tablet. Its also worth noting that her Luteolin supplement, discussed below, contains a calcium ascorbate blend of vitamin C that results in 68 mg of additional vitamin C. Lutein and Zeaxanthin are yellow and orange pigments, also known as carotenoids, that are found in fruit and vegetables. She describes ubiquinol as playing an important role in mitochondrial energy production. In her May 2022 interview with Andrew Huberman, she mentioned occasionally taking a different magnesium product at night before bed, called Magnesi-Om (20% off coupon code here). For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Theres a little monk fruit too, which sweetens the mixture. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). 16. Dr. Rhonda Patrick's recent interview of Dr. David Sinclair about the NMN supplement shelf life (nicotinamide mononucleotide, an NAD+ precursor) has created quite a stir among NMN users. Rhonda wanted to go over her topics and clear up misinformation, but Joe wouldn't let her. Note that she lives in San Diego, which is close to the equator and a sunny place in general. Supplements Mentioned Rhonda supplements with both: High-DHA Norwegian PURE-3 fish oil (3 grams daily) High-EPA Norwegian PURE-3 fish oil Sulforaphane supplements: Avmacol, which contains ~3.5 mg in each tablet (their recommended dose is 2 tablets) This is Kevins sulforaphane supplement of choice he cycles it monthly (1 Dr. Rhonda Patrick on Children Supplementation There are several supplements that Rhonda points out to be crucial in a childs development. ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. To enhance her diet with micronutrients and prebiotic fiber, she consumes smoothies daily to increase her raw vegetable intake. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. For context, the RDA for adult women is 425 mg/day. (2014)73Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. Note: since having her son she has less time for growing broccoli sprouts. 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). But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. (2012). Find Dr. Harmon's phone number, address, insurance information, hospital affiliations and more. 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. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. | 2021 | Nature Communications. (2017). Lutein specifically is also found in egg yolks and animal fats. Most recently Rhonda is taking a supplement called called, Previously she had supplemented it individually, via, Improvements to skin (decreased wrinkles and increased skin elasticity), Dark chocolate (85% cocoa), but not milk chocolate (35% cocoa), improved walking ability in elderly patients with peripheral artery disease, Increased endurance performance in young male cyclists who consumed dark chocolate showing a performance increase of 17% vs consuming white chocolate, Cocoa consumption decreased blood pressure in healthy individuals, in a dose dependent manner, Increased cognition in young adults, measured via a cognitively demanding test, Protection from cognitive decline in the elderly, Adding moringa powder to room temperature water at ratio of 1:100 powder to water, Leaving to stand for at least 10 minutes prior to drinking. 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. So by exercising, and taking a nonsteroidal anti-inflammatory agent afterwards, you block the effects of IL-6 Theres been studies showing taking high dose antioxidants (like vitamin C) suppressed the insulin sensitivity effects of exercise, possibly by suppressing IL-6 When you exercise, IL-6 rises briefly, but over time your base levels There are over 40 (!) However, it turns out the new formulation of VSL #3 differs significantly from the old one83P884 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. She has also mentioned an alternative product called Metagenics OmegaGenics. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. Seems very important if true, and I'd guess it This suggests that the findings are unlikely to be explained by a confounding factor, whereby men with the intake of supplements have a healthier lifestyle and better health behavior. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. The aspect of melatonin production decreasing with age is important (see this study for more discussion). Shes dedicated to the Dr. Rhonda Patrick takes one 200 mg capsule daily. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Of those, choline and molybdenum are essential micronutrients. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. 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. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg capsules. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Broq is manufactured by the same company as Prostaphane, for the US market. Vitamin K2 Vitamin K comes in two forms: K1 and K2. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. 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. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. So far weve covered supplements that Rhonda has said she takes on a daily basis. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. 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. 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. Rhonda opts for the sachets which contain 4x as many live bacteria. MK7 has a longer half-life, but MK4 is more studied. (2014). Rhonda Harmon is a General Surgeon in Apopka, FL. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. This coupon code gives 10% off orders, in case thats of use. Vegetarian / Vegan Fish Oil Alternatives? Please note that where I link to products, some of these links are affiliate links. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. WebDr. PQQ Rhonda supplements with this (20mg a day), made by bacteria in the soil, plants take it up from the soil Has been shown to improve mitochondrial function, lowers markers of inflammation Has 20,000x times the effect of ascorbic acid, so its a really powerful antioxidant Really concentrated in breast milk Ie she takes one each day for a month, then switches to the other one for a month. In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin both flavonoids with potential health benefits. Rhondas Method for Choosing Supplement Brands, Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg), Calcium Intake From Diet and Supplements and the Risk of Coronary Artery Calcification and its Progression Among Older Adults: 10Year Followup of the MultiEthnic Study of Atherosclerosis (MESA), Omega-3: A Link between Global Climate Change and Human Health, Metabolism of -linolenic acid in humans, Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement, Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies, The Omega-3 Index: Clinical Utility for Therapeutic Intervention, Vitamin D: A Micronutrient Regulating Genes, Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES, Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease, The relationship between vitamin K and peripheral arterial disease, Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration, Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration, Dietary guidance for lutein: consideration for intake recommendations is scientifically supported, Zeaxanthin: Review of Toxicological Data and Acceptable Daily Intake, Increased Bioavailability of Ubiquinol Compared to Ubiquinone, Dark Chocolate Acutely Improves Walking Autonomy in Patients With Peripheral Artery Disease, Dark chocolate supplementation reduces the oxygen cost of moderate intensity cycling, Cocoa consumption dose-dependently improves flow-mediated dilation and arterial stiffness decreasing blood pressure in healthy individuals, The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people, Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study, Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial, Cadmium and lead in cocoa powder and chocolate products in the US Market, Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Studya randomized controlled trial, Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. (2017). This thread is archived ZMA supplements contain zinc and magnesium aspartate and B6. 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). Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. @foundmyfitness. Its essential to take the resveratrol with fat to increase absorption Rhonda has multiple Phillips Hue Light Bulbs placed around her home Avoid taking on an empty stomach. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. (2016). 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. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. She didnt mention the frequency, whether its daily or every few days. She noted that this is in addition to the 2,000 IU in her multivitamin. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. 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. 1 capsule/daily Vitamin D3: Thorne Research D3 (1,000 IU) 2 capsules/daily (2000 IUs/day), if she doesn't get enough sun, she doubles that Vitamin K2: Thorne Research D3/K2 Drops 1 drop/every 2-3 days Fish Oil: Norwegian PURE-3 DHA 6 capsules/daily 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. lds original art; joint mortgage death of spouse. They include the following: Multivitamin Pure Nutrients Gummies Fish Oil Nordic Naturals Omega-3 Gummy Fish Vitamin D Nordic Naturals Vitamin D3 Gummies See Rhondas Instagram post on collagen for more info. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. She says her interest in resveratrol stems mainly from preliminary clinical trials showing positive benefits in cognition for older and cognitively impaired adults, including: Her current reservation is around a study that showed 250mg/day of resveratrol blunted the positive effects of exercise88Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men Gliemann et al (2013). 23andMes more expensive health package should include ApeE4 testing as standard. Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). She opts for the salmon roe rather than supplements, as its a potent, fresh source of phospholipids (~438 mg of EPA and ~514 mg of DHA per ounce). In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. It contains 550mg of choline per 2 capsule serving. In this next section well cover supplements Rhonda takes intermittently. 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. Thats not something thats going to show up acutely like a muscle cramp. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. | 2022 | Nutrients61Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. Then, if she wants an extra boost, she will make the nootropic drink. Examples of stand-alone vitamin D supplements include: Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. 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. Rosanoff et al. 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. You can get K1 pretty easily through your diet by eating This paper suggests there is strong evidence that up to 20 mg / day of Lutein is safe62Dietary guidance for lutein: consideration for intake recommendations is scientifically supported Ranard et al. For Zeaxanthin, according to this paper63Zeaxanthin: 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. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). However, now Rhonda only takes Visbiome after drinking alcohol. However, it suggests that higher intakes are safe, for example with a human intervention study using 20 mg / day of Zeaxanthin, for 6 months, showing no adverse affects. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. She no longer takes: Rhonda mentioned in her July 2022 Q&A that she takes a total of 2,000 IU per day of vitamin D3 in the Summer and 5,000 IU in the winter. **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. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. Webrhonda patrick fish oil huberman. So it makes sense youd want it for preventing muscle cramps and things like that. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. Dr. Rhonda Patrick, PhD, is an American biochemist who has done extensive research on aging, cancer, and nutrition. 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 cells56Vitamin D: A Micronutrient Regulating Genes Carsten Carlberg | 2019 | Current Pharmaceutical Design. She bulk buys her caviar from Vital Choice, who offer it in 2.2lbs packages that can be frozen, and then defrosted one quarter at a time. The studies above specifically reference the cocoa flavanol content as a quantitative marker, and CocoaVia contains 500mg of cocoa flavanols per serving. Rhonda currently takes between 6 grams daily. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. Magnesium is a co-factor for over 300 enzymes in the body. 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. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! With extensive experience in marketing, analytics, business operations, finance, and large-scale operations, Patrick founded BodyLogicMD in 2003 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. It needs a separate supplement, so omitting magnesium is understandable. Seeing as her education is fully entrenched in bioscience studies, it is no surprise that she is a good authority on supplements. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. Of course, more isnt always better. The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it. WebDr. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. (2010). In this next section well look at the supplements Rhonda takes in the evenings. Espaol . This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. Its estimated that around 25% of the population have at least 1 ApoE4 allele. Additionally, Rhondas interest was piqued by a study showing that in 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in global lines and wrinkles. However, for people who dont exercise, then the use of metformin may warrant further inspection. 301. 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. With a score of 8% or greater being correlated with better health outcomes55The Omega-3 Index: Clinical Utility for Therapeutic Intervention | William Harris | 2010 | Current Cardiology Reports. Find Dr. Harmon's phone number, address, hospital affiliations and more. She currently uses a blend of vitamin D3, vitamin K1 and calcium. However, she was asked by a subscriber of hers what she thinks of it. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). Her ONE multivitamin already 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. Noting it also doubles as a (weak) alternative to painkillers. The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A85Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid Nguyen et al (2014). Therefore its important to use blood testing to ensure youre staying within the healthy range. RELATED POST: Dr. Rhonda Patricks Supplement Stack Sulforaphane stimulates what is known as the NRF2 pathway, which promotes positive cell functions: Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Clinical strength, requires refrigeration. Patrick is an advocate of nutrigenomics, meaning she bases her food intake on her individual genetic needs. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. Multivitamin by Pure Encapsulation fills in any nutritional gaps in your diet. Even when she changes others, the four below are her Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. WebSummary. 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 describes getting adequate magnesium as a long term investment. 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. *Oxidation levels come via IFOS batch tests. If she misses a dose in the morning then she will typically double up in the evening.

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