She adjusts her supplements over time, and this post is kept continually updated. Dr Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. This is particularly relevant because there is a wide Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! This can be coupled with exercise, which also improves sleep quality (for both younger and older people). 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. *Oxidation levels come via IFOS batch tests. Full affiliate disclosure here. WebDr. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. Dr. Rhonda Patrick. Omega-3 Phospholipids, Alzheimers & APOE4. However, they have since stopped doing IFOS testing for their product (link), so its not possible to check batches for their oxidation levels or heavy metal content. 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. 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. Note: since having her son she has less time for growing broccoli sprouts. 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. For a detailed breakdown of what else this article covers, see the table of contents below: This section covers the supplements Rhonda takes in the morning. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. 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. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. rhonda patrick Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. WebDr. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. It needs a separate supplement, so omitting magnesium is understandable. 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. 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. She is one of Central 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. Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. Rhonda Patricks top pick Rhondas current probiotic comes from Visbiome. Its available in powder and capsule form, with Rhonda preferring the powder with 450 billion live bacteria per packet. This product arrives with a cold pack to maintain its potency. Dosage Medicare Supplement Plans (Medigap) Find a Rhondas current hypothesis for why is that at lower doses resveratrol may act as a mild antioxidant, which then blunts the positive effects of exercise (similar to high dose Vitamin E). 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. Get it here Omega 3s She didnt mention the frequency, whether its daily or every few days. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. abductor digiti minimi pain foot; vicksburg high school football schedule 2022; elbow clicking tricep extension; why are my messages green and not sending; | 2014 | Clinical Nutrition. Vitamin D and the omega3 fatty acids control serotonin synthesis About Us- A Bioidentical Hormone Replacement Therapy Company | 2021 | Nature Communications. Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. 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. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. Its called. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead71Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. Rhonda describes getting adequate magnesium as a long term investment. Dr. Rhonda Patrick has an impressive new paper. This coupon code gives 10% off orders, in case thats of use. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. Dr. Rhonda Patrick. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. WebSummary. WebSulforaphane supplements have received attention from Dr. Rhonda Patrick and Tim Ferriss. 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. Vitamin C is an essential micronutrient, well known for its antioxidant properties. 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. Its estimated that around 25% of the population have at least 1 ApoE4 allele. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Rhonda Patricks Top 11 Supplements, Trusted Brands and Doses (2016). Rhondas Dosage: 2 capsules per day, in the morning. 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. Please note that where I link to products, some of these links are affiliate links. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Its a higher dose per serving (750mg vs 500mg), which is based off clinical studies72Cocoa 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. 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. ZMA supplements contain zinc and magnesium aspartate and B6. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Rhonda currently takes a sulforaphane supplement called BROQ. In this next section well cover supplements Rhonda takes intermittently. If youve got any queries on the above, please leave them below in the comments. Main Supplements Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. 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). You can get K1 pretty easily through your diet by eating Rhondas multivitamins contain 2,000 IU per day. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Sulforaphane supplements vs. broccoli sprouting | Rhonda Patrick The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. 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. A Biochemist Breaks Down Wellness Fads Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. Rhonda Patrick Sulforaphane Guide: Broccoli Sprouts, Dosage, Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. Visbiome comes in sachet and pill form. iva breaking amish 2020; homes for sale by owner 77083; non toxic tattoo shop near me; instrumentong may mataas na 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. dr rhonda patrick Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Rhonda Patrick Workout Routine, Diet, and Supplements - Fitness Seeing as her education is fully entrenched in bioscience studies, it is no surprise that she is a good authority on supplements. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. WebABOUT RHONDA PATRICK. 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. two syllable italian words; who left channel 7 news boston. Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Research suggests that these compounds may have a beneficial effect in delaying the progression of eye diseases such as late age-related macular degeneration and cataracts60Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration Mrowicka et al. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. Her ONE multivitamin already Espaol . 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. 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. 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. 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. 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. Magnesium is a co-factor for over 300 enzymes in the body. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! Dr. Rhonda Harmon, MD | Apopka, FL | General Surgeon | US News You can instead skip to the next section Rhondas Method for Choosing Supplement Brands. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. 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). So far weve discussed Rhondas morning supplements. 301. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). See Rhondas research section on metformin for more info.
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