She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. Rogan was wowed by the evidence Patrick offered, suggesting that vitamin D status has a profound impact on COVID-19 outcomes. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). 175-195 F). 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. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. The most recent guest on the hugely popular The Joe Rogan Experience is Rhonda Patrick PhD, a cell biologist whose work focuses on promoting a healthier, longer lifespan. While Joe Rogan's TV presence has changed over the years, The Joe Rogan Experience podcast is one of his most successful projects. Then separately see this post on the supplements Rhonda gave to her growing toddler. This was in part backed up by a study38P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018) performed by De Simone, showing that the new VSL#3 formula was materially different to the old one. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking 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. (2008)36Probiotics: progress toward novel therapies for intestinal diseases Yan et al. 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. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. Please note that where I link to products, some of these links are affiliate links. It needs a separate supplement, so omitting magnesium is understandable. 2 medium to large carrots. 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. ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. Rogan takes 5,000 IUs of vitamin D daily. Rhonda currently takes a sulforaphane supplement called BROQ. 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 terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. 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. 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 cortex33Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions Itoh et al (2016). 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. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. In part, this is because fish dont actually produce omega-3s, instead they get them from the plankton and algae in their diet so by consuming algae youre going direct to the source3Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. 1 apple. 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 (. different essential micronutrients we need to consume, in order to stay healthy. Archived. Top Moments. Theres a little monk fruit too, which sweetens the mixture. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. MK7 has a longer half-life, but MK4 is more studied. If she misses a dose in the morning then she will typically double up in the evening. 1 large avocado. Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. Combien gagne t il d argent ? 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)24Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial Chung et al. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. Vitamin D3 - Thorne Research: Two capsules daily (.) As of Rhondas January 2023 Q&A she is still takin CocoaVia. Thornes contains much less lutein and. One of her recent focuses is on the health impacts of saunas. Joe Rogan has always been open about his supplementation and health regiment. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. As an expert in vitamin D, Rhonda Partick has revealed her most current research regarding the effect of vitamin D including: The aging process Autoimmunity Mood Autism. (2017). Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 20% off, you can use this coupon code). 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. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. In order to make sure she gets an adequate amount of vitamin D levels per day, Patrick resorts to this supplement. (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. 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 . The link between Covid and Vitamin D deficiency hasn't been studied, but Dr. Patrick has theorizing that due to Covid entering from the ace2 receptor and Vitamin D deficiency has been shown to lead to problems with the ace2 receptors functioning. 5,000 IUs daily, especially during these covid 19 times. This coupon code gives 10% off orders, in case thats of use. Last week, Elysium sponsored the show and Rogan said the following. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. If youve got any queries on the above, please leave them below in the comments. In this next section well look at the supplements Rhonda takes in the evenings. Dec 22, 2022. 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. She consumes it by adding it to her smoothies, coffee and sometimes tea. 1 banana. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. Joe Rogan Experience & Dr. Rhonda Patrick on Fasting. Some notes from her podcasts on the JRE. Dr. Rhonda Patrick Smoothie Recipes. Many people avoid copper supplements as its already in our diet in small amounts (such as in water via copper pipes) and too much isnt good. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone18Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead25Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). 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). Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. Fasting Mimicking Diet has been shown to improve symptoms of multiple sclerosis A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. In JRE #1474 (May 2020), Rogan confirmed that he still takes 5000IU of Vitamin D per day. Other good sources are meat, fish, potatoes and wheat germ. 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). Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. It contains 550mg of choline per 2 capsule serving. 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. 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. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Rhondas Pregnancy, Breastfeeding & Toddler Supplements. 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. 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.
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). Each time Dr. Rhonda Patrick is on, she is promoting this stuff! 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. 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. Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. Close. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. 3 cups of baby spinach. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. Game Changing Impact of Saunas. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. View this post on Instagram. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. 3 grams of high-DHA Norwegian PURE-3 fish oil daily (6 pills) and high-EPA Norwegian PURE-3 fish oil. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. How much vitamin D does Dr. Rhonda Patrick recommend daily? Mentioning that higher levels are associated with a lower risk of all-cause mortality8Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies Harris et al. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. See this and this Instagram post for more on Rhonda discussing salmon roe. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. And, much of the conversation focused on the sunshine vitamin! (2014). Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. However, she was asked by a subscriber of hers what she thinks of it. Consuming this in addition to her regular omega-3 supplementation. This section covers supplements that Rhonda has previously taken but isnt currently. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. Fish Oil DHA and EPA. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. 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. 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. Dr. Patrick's Daily Supplements Recommendations. In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin both flavonoids with potential health benefits. As a self-proclaimed "biologist with two PhDs," Dr. Rhonda Patrick has been studying the gut microbiome and all that it entails for years - she even hosts her own podcast on the topic! In her January 2023 Q&A she notes taking 135 mg of magnesium daily. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Its estimated that around 25% of the population have at least 1 ApoE4 allele. It contains 10mg of free-form stabilized sulforpahane per tablet. June 14, 2019. 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. Dr. Rhonda Patrick is a well-known scientist and researcher featured on the Joe Rogan Experience, TED Talks, The Tim Ferris Show, and other podcasts. Smoothies are great because they are easy to make, quick to consume and are packed with nutrients. (2015). Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Avoid taking on an empty stomach. 229. Most recently Rhonda is taking a supplement called called, Previously she had supplemented it individually, via, Improvements to skin (decreased wrinkles and increased skin elasticity), Dark chocolate (85% cocoa), but not milk chocolate (35% cocoa), improved walking ability in elderly patients with peripheral artery disease, Increased endurance performance in young male cyclists who consumed dark chocolate showing a performance increase of 17% vs consuming white chocolate, Cocoa consumption decreased blood pressure in healthy individuals, in a dose dependent manner, Increased cognition in young adults, measured via a cognitively demanding test, Protection from cognitive decline in the elderly, Adding moringa powder to room temperature water at ratio of 1:100 powder to water, Leaving to stand for at least 10 minutes prior to drinking, The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it, 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 . Saunas mimic moderate physical activity. 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. The specific product she notes using is called Thorne Citramate. 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. March 15, 2022. 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 . Since starting my new supplement regimen of Omega-3 (new), Vitamin D (new) and my usual multi-vitamin, my whole being seems to have been transported back in time and I just feel better, stronger, faster both physically and mentally.