Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. 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). 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. However, she was asked by a subscriber of hers what she thinks of it. Visbiome comes in sachet and pill form. 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. 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. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. See here for the differences. This was in part backed up by a study84P884 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. 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. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. 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). She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. Of those, choline and molybdenum are essential micronutrients. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. NMN Supplement Shelf Life However, now Rhonda only takes Visbiome after drinking alcohol. Dr. Rhonda Patrick. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. Then, if she wants an extra boost, she will make the nootropic drink. Its important to note that Rhonda has no affiliation with any of the brands mentioned instead she uses them because her research, or her colleagues research, suggest they are good. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. Clinical strength, requires refrigeration. 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). About Us- A Bioidentical Hormone Replacement Therapy Company It comes in 2 versions; high DHA and high EPA. 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. 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). Note: since having her son she has less time for growing broccoli sprouts. The takeaway is that APOE4s aren't as able to get DHA where it needs to go unless the DHA is in phospholipid form. Rhonda Patrick Supplements - What Does She Take? - Drug Genius Rhonda Patricks Top 11 Supplements, Trusted Brands and Doses CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). Medicare Supplement Rhondas multivitamins contain 2,000 IU per day. Rhonda Patrick Supplements List - Updated February 2023 This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. The aspect of melatonin production decreasing with age is important (see this study for more discussion). Dr Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Shes dedicated to the Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Examples of stand-alone vitamin D supplements include: Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. Dr. Rhonda Patrick Products, Nutrition, Supplements, Tech, 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. The above does not constitute medical advice in any shape or form. 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. She didnt mention the frequency, whether its daily or every few days. Its a sulfur-rich compound frequently found in cruciferous vegetables like broccoli, bok choy, and cabbage. Her work is heavily concentrated on aging, nutrition, and, most importantly, cancer prevention. Rhonda Patrick Workout Routine, Diet, and Supplements - Fitness As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Avoid taking on an empty stomach. Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . Thats not something thats going to show up acutely like a muscle cramp. 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). 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. In this next section well look at the supplements Rhonda takes in the evenings. 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. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). Rhonda L. Harmon is a General Surgeon in Apopka, FL. For example, as an Amazon Associate, I earn from qualifying purchases. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. WebSummary. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); @import url(https://fonts.googleapis.com/css?family=Open+Sans:400,400italic,700,700italic); WebDr. Broq is manufactured by the same company as Prostaphane, for the US market. See Rhondas research section on metformin for more info. Rhonda Patrick (2008)82Probiotics: progress toward novel therapies for intestinal diseases Yan et al. A study showed their omega-3 index score went from 3.1 to 4.8 after 4 months of taking 172mg DHA & 82mg of EPA per day. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. The Life Extension version comes in the disodium salt form that was used in the above study. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. Nothing is being sold. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. 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. 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. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. Therefore its important to use blood testing to ensure youre staying within the healthy range. 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. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. 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. PQQ may help reduce ischemia (restricted blood flow) damage, and, according to one review, may improve cognition ( 4 ). Multivitamin by Pure Encapsulation fills in any nutritional gaps in your diet. 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 . 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. | 2017 | European Journal of Nutrition. Rhonda Harmon, MD | General Surgery | Apopka, FL | AdventHealth To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. 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. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. Dr Its estimated that around 25% of the population have at least 1 ApoE4 allele. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. dr rhonda patrick Idioma: Espaol; English; Toggle navigation. It needs a separate supplement, so omitting magnesium is understandable. This amplifies the importance of choosing a supplement that you can rely upon. This coupon code gives 10% off orders, in case thats of use. With extensive experience in marketing, analytics, business operations, finance, and large-scale operations, Patrick founded BodyLogicMD in 2003 WebDr. 16. See FDA warning and a paper on mycocystins in dietary supplements. Probiotics: VSL#3 Sachets. 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 transport59The relationship between vitamin K and peripheral arterial disease Vissers et al. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. WebABOUT RHONDA PATRICK. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. De-prioritizing other functions, such as those that could aid in longevity. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). Rhonda doesnt take Athletic Greens, and nor has she in the past. 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). For a bigger version of this table with more products and details, see this spreadsheet. Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). 7. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. The supplement industry, surprisingly, is largely unregulated. To enhance her diet with micronutrients and prebiotic fiber, she consumes smoothies daily to increase her raw vegetable intake. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. So far weve discussed Rhondas morning supplements. Sulforaphane Supplements for Nrf2 Activation Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. Of course, more isnt always better. 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. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. It is noticeably expensive, even for ubiquinol. Dr. Rhonda Patrick. 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. Omega-3 Phospholipids, Alzheimers & APOE4. Patrick Savage. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. Consuming this in addition to her regular omega-3 supplementation. Seems very important if true, and I'd guess it Please note that where I link to products, some of these links are affiliate links. iva breaking amish 2020; homes for sale by owner 77083; non toxic tattoo shop near me; instrumentong may mataas na She goes on to say that in this Consumer Lab report, the CocoaVia brand was shown to have almost undetectable levels of cadmium and lead making it a safe option, and a key reason she opted for it. ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. 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. Find Dr. Harmon's phone number, address, insurance information, hospital affiliations and more. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. 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). Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg capsules. In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin both flavonoids with potential health benefits. She currently uses a blend of vitamin D3, vitamin K1 and calcium. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. 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). Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. For context, the RDA for adult women is 425 mg/day. ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. Theres a little monk fruit too, which sweetens the mixture. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Dr. Rhonda Patrick on Children Supplementation There are several supplements that Rhonda points out to be crucial in a childs development. Suboptimal magnesium status in the United States: are the health consequences underestimated? Get it here Multivitamin O.N.E. She also questions the value of metformin in healthy individuals who exercise. 23andMes more expensive health package should include ApeE4 testing as standard. Additionally, Dr. Patrick outlines protocols Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. Thornes contains much less lutein and. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. 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. Apparently it uses Kaneka brand ubiquinol, which is also used by NOW Ubiquinol 200 mg and Jarrow Ubiquinol 200 mg who charge less for it. 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. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. 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. WebDr. It contains: She says its like dynamite for the brain, and she feels on fire with it . Rhonda Patrick The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. abductor digiti minimi pain foot; vicksburg high school football schedule 2022; elbow clicking tricep extension; why are my messages green and not sending; A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. 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. Rhonda describes getting adequate magnesium as a long term investment. This could lead to increased cardiovascular risk as a result58Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. They include the following: Multivitamin Pure Nutrients Gummies Fish Oil Nordic Naturals Omega-3 Gummy Fish Vitamin D Nordic Naturals Vitamin D3 Gummies **Heavy metals will never be zero, but "Passed" in this context means that it passed the IFOS tests and is low enough to not be of concern. See Rhondas Instagram post on collagen for more info. In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. 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. 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. 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 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). Vitamin C is an essential micronutrient, well known for its antioxidant properties. 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. You can get K1 pretty easily through your diet by eating This is particularly relevant because there is a wide That said, its still relatively under studied compared to other supplements. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). Dr. Rhonda Patrick's Supplement List - Brainflow 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. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. Dr It contains a phospholipid form of omega-3 that has additional benefits (read more below). The specific product she notes using is called Thorne Citramate. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Dr. Rhonda Patrick takes one 200 mg capsule daily. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. 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. Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. Main Supplements Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. 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. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. 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. But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. You can instead skip to the next section Rhondas Method for Choosing Supplement Brands. Note that she lives in San Diego, which is close to the equator and a sunny place in general. Rhonda wanted to go over her topics and clear up misinformation, but Joe wouldn't let her. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Rhondas Dosage: 2 capsules per day, in the morning. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium.
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