Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. There are many ways to make a healthy smoothie. 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. Whilst vitamin K1 is prioritized for use in the liver, vitamin K2 appears to be prioritized for use in the periphery, which will support calcium transport13The relationship between vitamin K and peripheral arterial disease Vissers et al. 1 large avocado. PodClips brings you the best podcast clips All clips from this episode: https://podclips.com/e/pvA?ss=y___ Follow us on Twitter: https://twitter.com/podcli. I want to see these guys stuffed to the gills with Dr Hubermans supplement stack, Joe's nootropics, Rhonda Patrick's diet regime. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. Avoid taking on an empty stomach. 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. 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. (2017). . Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. If youre looking for further Rhonda Patrick related content, below are some related posts Ive written: For those curious, see this post for a log of the main updates over time. Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. Thorne Research (Vitamin D/K2) Another Thorne Research product that Dr. Rhonda Patrick includes in her daily supplements is the Thorne Research Vitamin D/K2. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). It contains: She says its like dynamite for the brain, and she feels on fire with it . 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. PodClips. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. 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. Close. I'm being deadly serious,I want to see these freaks of nature super charged. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Its called. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! Transcript and discussion of #1474 - Dr. Rhonda Patrick from The Joe Rogan Experience podcast. Theres a little monk fruit too, which sweetens the mixture. Top Moments. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. This transport system appears to continue to work even when regular DHA transport is impaired. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. That said, its still relatively under studied compared to other supplements. Rhondas Pregnancy, Breastfeeding & Toddler Supplements. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. (2016). 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. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. Now, on to our guest My guest this episode is Rhonda Perciavalle Patrick, Ph.D., who works with Dr. Bruce Ames, the 23rd most-cited scientist across ALL fields between 1973 and 1984 (! You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. 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. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. (2008)36Probiotics: progress toward novel therapies for intestinal diseases Yan et al. 1 year ago. She was previously taking the Thorne version Curcumin Phytosome but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. Sa fortune s lve 2 000,00 euros mensuels Taken from JRE #1474 w/Dr. Joe Rogan welcomed Dr. Rhonda Patrick, a Ph.D in biomedical science and expert on nutritional health, on his hugely popular podcast Thursday to discuss ways to fortify the immune system against COVID-19. For a bigger version of this table with more products and details, see this spreadsheet. Rogan takes 5,000 IUs of vitamin D 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. In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. (2010). 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. However, she was asked by a subscriber of hers what she thinks of it. Joe Rogan has always been open about his supplementation and health regiment. Thornes contains much less lutein and. So far weve discussed Rhondas morning supplements. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. 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 exercise42Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men Gliemann et al (2013). 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). In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. the podcaster told Dr. Rhonda Patrick that he takes 5000 IUs of vitamin D every day. Written By. 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. Presumably she then tops up using vitamin D capsules. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. different essential micronutrients we need to consume, in order to stay healthy. MK7 has a longer half-life, but MK4 is more studied. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. 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. Joe Rogan Experience & Dr. Rhonda Patrick on Fasting. 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. Rhonda has a comprehensive topic page which covers many details on vitamin C. She currently takes it via a supplement called Pure Encapsulations Ester C, which includes 619 mg per 1 capsule serving. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. 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. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). when asked on Joe Rogan's podcast how vegetarians can supplement EPA & DHA, . So it makes sense youd want it for preventing muscle cramps and things like that. 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. 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). 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. Suboptimal magnesium status in the United States: are the health consequences underestimated? Dec 22, 2022. 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. Populations with vitamin D deficiency at high risk for COVID-19 mortality. Rhondas Dosage: 2 capsules per day, in the morning. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. De-prioritizing other functions, such as those that could aid in longevity. 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. 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); 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. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. Archived. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Vitamin C is an essential micronutrient, well known for its antioxidant properties. 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. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. 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. Note that she lives in San Diego, which is close to the equator and a sunny place in general. Broq is manufactured by the same company as Prostaphane, for the US market. 175-195 F). You can instead skip to the next section Rhondas Method for Choosing Supplement Brands. Click here for a special offer!. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. Saunas mimic moderate physical activity. 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. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. Another vitamin on the list of Joe Rogan supplements is Quercetin, which is backed by both Joe Rogan and Dr. Rhonda Patrick, and for good reason. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. 1 banana. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. As a guideline, below is the list of brands that Rhonda often uses (either currently, or in the past): Then separately, Rhonda has discussed using Labdoor and Consumer Lab in order to check products for contaminants such as heavy metals. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? 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. Well known podcaster Joe Rogan often talks about issues of health and wellness. Vitamin D is known to reduce . ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. The above does not constitute medical advice in any shape or form. 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. Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. You may already be familiar with a supplement called CoenzymeQ10. 23andMes more expensive health package should include ApeE4 testing as standard. Many of those enzymes have to do with energy production and energy utilization. The results in men varied depending on age and weight. See this and this Instagram post for more on Rhonda discussing salmon roe. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. 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. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. | 2017 | European Journal of Nutrition. March 15, 2022. 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. But more vitamin D isn't always better. 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. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . Of course, its worth noting that the amount of cocoa in regular chocolate is low so you want to be consuming high cacao content products to receive these benefits. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone18Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. 3 cups of baby spinach. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. Eu J Sofri por Amor Mas No Sofro Mais - 2T Da Serra. She adjusts her supplements over time, and this post is kept continually updated. Of those, choline and molybdenum are essential micronutrients. If youve got any queries on the above, please leave them below in the comments. The specific product she notes using is called Thorne Citramate. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. Rhonda doesnt take Athletic Greens, and nor has she in the past. (2014), although more research needed. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. It contains 550mg of choline per 2 capsule serving. In order to make sure she gets an adequate amount of vitamin D levels per day, Patrick resorts to this supplement. 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). Rogan adds, "The sensory deprivation chamber has served as my most valuable tool for enhancing mind and memory development, thinking, and being transformed. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. Regardez le Salaire Mensuel de Prof Dr Med Djordje Nikolic en temps rel. - 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: Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg Caps. Therefore its important to use blood testing to ensure youre staying within the healthy range. 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. 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 (.
