Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Thornes contains much less lutein and. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. In JRE #1474 (May 2020), Rogan confirmed that he still takes 5000IU of Vitamin D per day. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. March 15, 2022. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. Rogan adds, "The sensory deprivation chamber has served as my most valuable tool for enhancing mind and memory development, thinking, and being transformed. 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). This amplifies the importance of choosing a supplement that you can rely upon. And, much of the conversation focused on the sunshine vitamin! Lutein specifically is also found in egg yolks and animal fats. 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. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. . 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. Archived. She has been a regular on the Joe Rogan . At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. | 2015 | Investigative Ophthalmology & Visual Science. (2014), although more research needed. Joe Rogan, with his go-to fermented and sweetened/flavored tea called kombucha by GT's Kombucha for total gut health on the road. 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 Jeds studies on Moringa, participants consumed it as a cold-brewed tea. 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. ncbi.nlm.nih.gov. Sa fortune s lve 2 000,00 euros mensuels Of those, choline and molybdenum are essential micronutrients. 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. PodClips. when asked on Joe Rogan's podcast how vegetarians can supplement EPA & DHA, . As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. 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). (2012). 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. 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. For a bigger version of this table with more products and details, see this spreadsheet. 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). - 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: 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. Note: since having her son she has less time for growing broccoli sprouts. | 2022 | Nutrients15Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. It may have seemed unusual for him to speak of sensory deprivation tanks in such a way, but it was no the last word - he semiregularly . 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. Noting it also doubles as a (weak) alternative to painkillers. Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. Dr. Rhonda Patrick has been making waves in the field of healthy aging. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. Some notes from her podcasts on the JRE. However, another study using 500mg showed synergistic effects in combination with exercise43Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women Alway et al. 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. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. Consuming this in addition to her regular omega-3 supplementation. (2015). Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). - A study in Indonesia found that out of the patients that died from COVID-19, 98.9% of them were deficient in vitamin D, while only 4% of the . However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. See this and this Instagram post for more on Rhonda discussing salmon roe. See Rhondas Instagram post on collagen for more info. CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. She also has a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. Thorne Research D (Vitamin D3) Dr. Rhonda is also a huge advocate for vitamin D namely vitamin D3, the same kind one gets from the sun. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. 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, 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. Joe Rogan's Daily Vitamin & Minerals: Omega-3 Fish Oil - Carlson Omega-3 Fish Oil. Rhonda describes getting adequate magnesium as a long term investment. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Quercetin is an antioxidant that supports a healthy immune system and clears out senescent cells which help to prevent any age-related diseases from developing. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. Broq is manufactured by the same company as Prostaphane, for the US market. 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. Joe Rogan Experience & Dr. Rhonda Patrick on Fasting. Dr. Rhonda Patrick Smoothie Recipes. The aspect of melatonin production decreasing with age is important (see this study for more discussion). . Covering her multivitamin, vitamin D, Omega-3 fish oil, K2, Magnesium, Probiotics, PQQ, Curcumin, Collagen, Sulforaphane, Choline, Lion's Mane Mushroom and more. In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. We've complied her top 11 supplement recommendations all in 1 place. Rhonda Patrick:https://youtu.be/4_ZJ8YDOX6g Dr. Rhonda also supplements vitamin D (because she does not get enough sunlight), fish oil, magnesium, potassium, calcium, zinc, iodine, curcumin (a natural anti-inflammatory), and the . 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. In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. Visbiome comes in sachet and pill form. Micronutrients, a subset of which are referred to as vitamins and minerals, are regarded as essential if experiments show that humans get sick in their absence. View this post on Instagram. The entire Saunas.org team is a huge fan of Dr. Rhonda Patrick's work and has been following her and her team at Found My Fitness for years. This section covers the supplements Rhonda takes in the morning. So far weve discussed Rhondas morning supplements. 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 cataracts14Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration Mrowicka et al. June 14, 2019. Joe Rogan Experience - Best of the Week of December 17, 2017 JRE #1054 - Dr. Rhonda Patrick - JRE #1055 - Bret Weinstein - edited by Mischief Makers Productions - ( intro by . Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. A retrospective study in the Philippines found that for each standard deviation increase in serum vitamin D people were 7.94 times more likely to have a mild rather than severe COVID-19 outcome and were 19.61 times more likely to have a mild rather than critical outcome. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). The above does not constitute medical advice in any shape or form. 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. However, for people who dont exercise, then the use of metformin may warrant further inspection. 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). If youve got any queries on the above, please leave them below in the comments. In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin both flavonoids with potential health benefits. Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. In order to make sure she gets an adequate amount of vitamin D levels per day, Patrick resorts to this supplement. 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. 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. Of course, more isnt always better. Omega-3 Phospholipids, Alzheimers & APOE4. 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. 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. Theres a little monk fruit too, which sweetens the mixture. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. This section covers supplements that Rhonda has previously taken but isnt currently. 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. You may already be familiar with a supplement called CoenzymeQ10. However, now Rhonda only takes Visbiome after drinking alcohol. For context, the RDA for adult women is 425 mg/day. Transcript and discussion of #1474 - Dr. Rhonda Patrick from The Joe Rogan Experience podcast. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. . See FDA warning and a paper on mycocystins in dietary supplements. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. One of her recent focuses is on the health impacts of saunas. Populations with vitamin D deficiency at high risk for COVID-19 mortality. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. 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 (. 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