dr rhonda patrick supplements
Clinical strength, requires refrigeration. Suboptimal magnesium status in the United States: are the health consequences underestimated? Dr. Rhonda Patrick on Children Supplementation There are several supplements that Rhonda points out to be crucial in a childs development. She consumes it by adding it to her smoothies, coffee and sometimes tea. 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. Seeing as her education is fully entrenched in bioscience studies, it is no surprise that she is a good authority on supplements. 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. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. 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). The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. 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. About Dr. Rhonda Patrick Supplements 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. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. 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. 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). 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. Reddit Rhonda Patrick Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! It also includes a section for brands specific to UK & Canada. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone64Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. 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. Theres a little monk fruit too, which sweetens the mixture. See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Its been linked to digestive and heart health benefits. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). WebDr. (2017). Rhonda opts for the sachets which contain 4x as many live bacteria. De-prioritizing other functions, such as those that could aid in longevity. WebDr. Sab - Dom 8am - 10pm Das Feriados 8am - 10pm. Avoid taking on an empty stomach. Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 15% off, you can use this coupon code). She also questions the value of metformin in healthy individuals who exercise. Rhonda Patricks Top 11 Supplements, Trusted Brands and Doses Full affiliate disclosure here. (2012). For a bigger version of this table with more products and details, see this spreadsheet. That said, its still relatively under studied compared to other supplements. 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. She noted that this is in addition to the 2,000 IU in her multivitamin. 7. 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. (2015). Ie she takes one each day for a month, then switches to the other one for a month. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. Even when she changes others, the four below are her core: A multivitamin supplement provides all the essential micronutrients she needs to push through the days. This way, she doesnt have to take a pill for each of these individual nutrients she needs. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. 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. 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. Vegetarian / Vegan Fish Oil Alternatives? 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. Vitamin D and the omega3 fatty acids control serotonin synthesis When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. What does Rhonda supplement with? Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. This coupon code gives 10% off orders, in case thats of use. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. 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 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. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. 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. Dr. Rhonda Patrick takes one 200 mg capsule daily. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. This amplifies the importance of choosing a supplement that you can rely upon. Presumably she then tops up using vitamin D capsules. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. 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 Many of those enzymes have to do with energy production and energy utilization. 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. 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 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. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. 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. - Drug Genius However, for people who dont exercise, then the use of metformin may warrant further inspection. WebRhonda Patrick Daily Supplements Multivitamin: Pure Encapsulations O.N.E. Dr 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. Dr. Rhonda Harmon, MD | Apopka, FL | General Surgeon | US News Rhonda Patrick Workout Routine, Diet, and Supplements - Fitness Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). Then separately see this post on the supplements Rhonda gave to her growing toddler. 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. 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. Patrick told Joe Rogan that she supplements with 20 mg of PQQ, citing the antioxidants potential to improve mitochondrial function, increase cognition, and reduce inflammation. 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). It contains 550mg of choline per 2 capsule serving. Its essential to take the resveratrol with fat to increase absorption Rhonda has multiple Phillips Hue Light Bulbs placed around her home In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. Omega-3 Phospholipids, Alzheimers & APOE4. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. 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 Dr. Rhonda Patrick Products, Nutrition, Supplements, Tech, So it makes sense youd want it for preventing muscle cramps and things like that. Just passing along Rhonda Patrick information. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. 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. So far weve covered supplements that Rhonda has said she takes on a daily basis. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. Lun a Vie 8am - 10pm. Medicare Supplement Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. Patrick is an advocate of nutrigenomics, meaning she bases her food intake on her individual genetic needs. 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. lds original art; joint mortgage death of spouse. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). Additionally, Dr. Patrick outlines protocols Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. Therefore its important to use blood testing to ensure youre staying within the healthy range. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. 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. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. Rhonda Patrick Supplements List - Updated February 2023 Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. Rhonda Harmon is a General Surgeon in Apopka, FL. Dr It contains 10mg of free-form stabilized sulforpahane per tablet. With extensive experience in marketing, analytics, business operations, finance, and large-scale operations, Patrick founded BodyLogicMD in 2003 It comes in 2 versions; high DHA and high EPA. Dr Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. Patrick Savage. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. The aspect of melatonin production decreasing with age is important (see this study for more discussion). Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). 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). Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. 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. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. WebDr. However, now Rhonda only takes Visbiome after drinking alcohol. Rhonda describes getting adequate magnesium as a long term investment. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. Dr In her January 2023 Q&A she notes taking 135 mg of magnesium daily. However, she was asked by a subscriber of hers what she thinks of it. Webrhonda patrick fish oil huberman. Rhondas multivitamins contain 2,000 IU per day. 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. When asked what type of resveratrol she would take, she said a micronized powder form, and that a company called RevGenetics make that (noting again that she has no connection with them or any other supplement company). 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. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. The supplement industry, surprisingly, is largely unregulated. This transport system appears to continue to work even when regular DHA transport is impaired. They include the following: Multivitamin Pure Nutrients Gummies Fish Oil Nordic Naturals Omega-3 Gummy Fish Vitamin D Nordic Naturals Vitamin D3 Gummies Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. 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)