So far weve discussed Rhondas morning supplements. 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. 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. Dr. Rhonda Patrick on Children Supplementation There are several supplements that Rhonda points out to be crucial in a childs development. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. 7. Rhonda wanted to go over her topics and clear up misinformation, but Joe wouldn't let her. There are over 40 (!) In this post well look at the supplements Rhonda takes currently. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. Promote autophagy, which is the cleaning up of cellular junk, Ground Turmeric as a Source of Lead Exposure in the United States , Lead chromate pigments added to turmeric threaten public health across Bangladesh . Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. See Rhondas Instagram post on collagen for more info. WebDr. This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. The supplement industry, surprisingly, is largely unregulated. It contains a phospholipid form of omega-3 that has additional benefits (read more below). 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. See this and this Instagram post for more on Rhonda discussing salmon roe. 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 Harmon, MD | General Surgery | Apopka, FL | AdventHealth Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). Dr 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). Find Dr. Harmon's phone number, address, hospital affiliations and more. 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. Sulforaphane supplements vs. broccoli sprouting | Rhonda Patrick WebRhonda Patricks Supplements Hydrolyzed Collagen For healthy joints, hair, skin nails, and overall wellbeing, Patrick uses Great Lakes hydrolyzed collagen which contains 18 amino acids. Mentioning that higher levels are associated with a lower risk of all-cause mortality54Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies Harris et al. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Idioma: Espaol; English; Toggle navigation. 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 Pregnancy, Breastfeeding & Toddler Supplements. Avoid taking on an empty stomach. (2017). See Rhondas research section on metformin for more info. 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. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. 16. Dr Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. 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. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. Seems very important if true, and I'd guess it WebDr. 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. Lutein specifically is also found in egg yolks and animal fats. He notes in their FAQs that excessive sunlight or heat after harvest will rapidly degrade some of the phytochemicals and vitamins of interest in the leaves so its worth caution when sourcing. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. 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. Additionally, Dr. Patrick outlines protocols Dr. Rhonda Patrick's Supplement List - Brainflow (2008)82Probiotics: progress toward novel therapies for intestinal diseases Yan et al. Dr. Rhonda Patrick. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Rhonda Patrick As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). She didnt mention the frequency, whether its daily or every few days. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. different essential micronutrients we need to consume, in order to stay healthy. 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. See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. The aspect of melatonin production decreasing with age is important (see this study for more discussion). Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. 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 Probiotics. If interested, you can view the change log here. 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). Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . Rhonda describes getting adequate magnesium as a long term investment. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. Note that she lives in San Diego, which is close to the equator and a sunny place in general. Dr Whilst Rhondas goal is to get her micronutrients from her diet, taking a multivitamin avoids risk of a short fall if her diet doesnt provide 100% of needs. 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. Its essential to take the resveratrol with fat to increase absorption Rhonda has multiple Phillips Hue Light Bulbs placed around her home Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. iva breaking amish 2020; homes for sale by owner 77083; non toxic tattoo shop near me; instrumentong may mataas na (2016). Thats not something thats going to show up acutely like a muscle cramp. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. (2010). Dr. Rhonda Patrick Supplements Overview 2022 - Eat.Move.Hack. 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. 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). 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. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. | 2022 | Nutrients61Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. For a bigger version of this table with more products and details, see this spreadsheet. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Broq is manufactured by the same company as Prostaphane, for the US market. Patrick Savage. She adjusts her supplements over time, and this post is kept continually updated. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. This section covers supplements that Rhonda has previously taken but isnt currently. You may already be familiar with a supplement called CoenzymeQ10. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! In this next section well look at the supplements Rhonda takes in the evenings. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Get it here Omega 3s Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. Thornes contains much less lutein and. ApoE4, Fish Oil, DHA, Metformin, Sulforaphane - Podcast Notes 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. But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. 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 Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. Dr 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. 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. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. two syllable italian words; who left channel 7 news boston. 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. So what is it? Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. Its called. Dr Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. 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 De-prioritizing other functions, such as those that could aid in longevity. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. It needs a separate supplement, so omitting magnesium is understandable. We produce melatonin as the sun sets and night sets in, and we reduce production as the sun rises and our body preps for wakefulness. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. About Us- A Bioidentical Hormone Replacement Therapy Company It also includes a section for brands specific to UK & Canada. 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. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. Her work is heavily concentrated on aging, nutrition, and, most importantly, cancer prevention. For example, as an Amazon Associate, I earn from qualifying purchases. Its a sulfur-rich compound frequently found in cruciferous vegetables like broccoli, bok choy, and cabbage. Dr. Rhonda Patrick Products, Nutrition, Supplements, Tech, Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. She is one of Central DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. Other good sources are meat, fish, potatoes and wheat germ. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. (2014), although more research needed. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. 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). 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). Main Supplements Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. Her brand of choice is Thorne Vitamin D3. The multivitamin Rhonda takes lacks magnesium. As such, she has to supplement it separately. She takes Pure Encapsulations Magnesium Glycinate. Rhonda believes that most of her magnesium should come from her diet and not supplementation. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. 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. 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). The above does not constitute medical advice in any shape or form. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. Reddit 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. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. | 2015 | Investigative Ophthalmology & Visual Science. Dr. Rhonda Patrick has an impressive new paper. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. Presumably she then tops up using vitamin D capsules. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. For context, the RDA for adult women is 425 mg/day. Dr Approximately 1/2 the US population are thought to be deficient in magnesium74Suboptimal magnesium status in the United States: are the health consequences underestimated? Rhonda Harmon is a General Surgeon in Apopka, FL. Get it here Multivitamin O.N.E. Patrick is an advocate of nutrigenomics, meaning she bases her food intake on her individual genetic needs. RELATED POST: Dr. Rhonda Patricks Supplement Stack Sulforaphane stimulates what is known as the NRF2 pathway, which promotes positive cell functions: 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. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. Nothing is being sold. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. What does Rhonda supplement with? Therefore its important to use blood testing to ensure youre staying within the healthy range. Rhonda doesnt take Athletic Greens, and nor has she in the past. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). Dr Dr. Rhonda Patrick: Micronutrients for Health & Longevity Probiotics: VSL#3 Sachets. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Rhonda Patrick's Preferred Sulforaphane Supplements (Avmacol & Prostaphane) & How They Compare to Broccoli Sprouts (4-minute podcast clip) She discusses in this 4-minute podcast clip *This is a site I'm involved in. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. (2017). So it makes sense youd want it for preventing muscle cramps and things like that. Rhonda Patrick 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. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Vitamin K2 Vitamin K comes in two forms: K1 and K2. Webdr rhonda patrick vitamin d joe rogan. 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). Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. Dr. Rhonda Patrick retains a Ph.D. in biomedical science and has done her undergraduate studies in biochemistry. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. I'm putting out an episode that covers all this soon! 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. If youve got any queries on the above, please leave them below in the comments. 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) See the above section for more details on Rhondas fish oil supplementation (no point duplicating it).