Rosanoff et al. CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). The NHANES 2011-2012 study found only 57% of men and 37.5% of women (N = 4,306) met the adequate intake of K111Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES Harshman et al. Note: since having her son she has less time for growing broccoli sprouts. 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. Below is an excellent video of Dr. Patrick discussing the benefits of Vitamin D on the Joe Rogan Experience. It contains 10mg of free-form stabilized sulforpahane per tablet. 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. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. 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). 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. However, it turns out the new formulation of VSL #3 differs significantly from the old one37P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018), and thus should be treated with caution at minimum, and at maximum, avoided. Rhonda doesnt take Athletic Greens, and nor has she in the past. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! #1474 - Dr. Rhonda Patrick The Joe Rogan Experience 125 Clips. 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. For a bigger version of this table with more products and details, see this spreadsheet. She was previously taking the Thorne version Curcumin Phytosome but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. Additionally a double-blind, randomized and placebo-controlled trial showed antidepressive effects in patients with major depression, Produce the neurotransmitter acetylcholine, important for memory, mood, muscle control, and other brain and nervous system functions, Important roles in modulating gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development, Regular cardio exercise such as running/spin bike, Intermittent fasting such that she stays in ketosis throughout the morning while she works, Consuming sulforaphane which raises glutathione in the brain, lowering oxidative stress + inflammation, High dose fish oil of which the DHA is key for brain function, A 50/50 split between coconut powder and MCT powder, The cocoa powder naturally contains a small amount of caffeine, so she avoids drinking the mix too late in the day, as that can impact sleep. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. And, much of the conversation focused on the sunshine vitamin! She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. 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. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. This transport system appears to continue to work even when regular DHA transport is impaired. 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. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. See this and this Instagram post for more on Rhonda discussing salmon roe. Quercetin - added recently. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. In this next section well look at the supplements Rhonda takes in the evenings. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. . Thank you Dr. Rhonda Patrick!you gave me exactly the answer I was looking for. The first video on JRE received over 2.5 million views. Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). For example, probiotics can help regulate the innate and adaptive immune responses by modulating the functions of dendritic cells, macrophages, and T and B lymphocytes35Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases Vanderpool et al. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. 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. The supplement industry, surprisingly, is largely unregulated. You may already be familiar with a supplement called CoenzymeQ10. Populations with vitamin D deficiency at high risk for COVID-19 mortality. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. 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 dose7Blood 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. The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A39Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid Nguyen et al (2014). 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. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. On a 2018 episode (108 minute mark), they briefly mentioned her taking Elysium's NAD supplement Basis. She has been a regular on the Joe Rogan . Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . 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. View this post on Instagram. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. If youve got any queries on the above, please leave them below in the comments. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. 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. 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. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Glucosamine and Chondroitin - 365's Glucosamine Chondroitin & MSM. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. 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. 3 grams of high-DHA Norwegian PURE-3 fish oil daily (6 pills) and high-EPA Norwegian PURE-3 fish oil. This section covers supplements that Rhonda has previously taken but isnt currently. With a score of 8% or greater being correlated with better health outcomes9The Omega-3 Index: Clinical Utility for Therapeutic Intervention | William Harris | 2010 | Current Cardiology Reports. Rhonda opts for the sachets which contain 4x as many live bacteria. There are over 40 (!) Below, vitamin D expert, Rhonda Patrick, Ph.D., shares the latest research on . She has done extensive research on aging, metabolism, nutrition, and cancer. However, for people who dont exercise, then the use of metformin may warrant further inspection. Rhonda currently takes a sulforaphane supplement called BROQ. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. See Rhondas Instagram post on collagen for more info. Vitamin D is known to reduce . "I think vitamin D really is the star potentially."- stated on Joe Rogan before millions, May 2020 Dr. Rhonda Patrick Goes In Depth on the Benefits of Vitamin D 2,659,516 views May 14, 2020 Vitamin D is one of those nutrients in which lots of people are deficient. 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. There are many ways to make a healthy smoothie. Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. Examples of stand-alone vitamin D supplements include Life Extension 1,000 IU capsules and 5,000 IU capsules. 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. If interested, you can view the change log here. It comes from Dr. Rhonda Patrick. Dr. Patrick's Daily Supplements Recommendations. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). 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. Rhonda Patrick:https://youtu.be/4_ZJ8YDOX6g What brand of quercetin does Joe Rogan take? Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. different essential micronutrients we need to consume, in order to stay healthy. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). 3 cups of baby spinach. 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. 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. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Vitamin D - Thorne Research - D3 5,000iu. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Dr. Rhonda Patrick Supplement FAQs. | 2014 | Clinical Nutrition. The results in men varied depending on age and weight. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. Omega-3 Phospholipids, Alzheimers & APOE4. 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. 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. 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. 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). She adjusts her supplements over time, and this post is kept continually updated. 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. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. For context, the RDA for adult women is 425 mg/day. Written By. For Zeaxanthin, according to this paper17Zeaxanthin: 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. In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin both flavonoids with potential health benefits. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. 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. 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); Regardez le Salaire Mensuel de Prof Dr Med Djordje Nikolic en temps rel. 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. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. 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. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. 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). OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. So far weve discussed Rhondas morning supplements. Rhondas current hypothesis for why is that at lower doses resveratrol may act as a mild antioxidant, which then blunts the positive effects of exercise (similar to high dose Vitamin E). Rhondas Pregnancy, Breastfeeding & Toddler Supplements. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. One of the things she revealed is the importance of Vitamin D during this pandemic! Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. 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. Dr. Rhonda Patrick has been making waves in the field of healthy aging. 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. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg Caps. Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. . He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. See FDA warning and a paper on mycocystins in dietary supplements. Last week, Elysium sponsored the show and Rogan said the following. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). She currently uses a blend of vitamin D3, vitamin K1 and calcium. . 229. 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. If she misses a dose in the morning then she will typically double up in the evening. This could lead to increased cardiovascular risk as a result12Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. 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. . 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. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for easy listening (they discuss vitamin D, vitamin K, vitamin C, zinc, nootropic gum, sauna protocols, COVID-19, and more) Close. 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). 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. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. Fish oil is a supplement Rogan has mentioned he takes daily. 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. She has also mentioned an alternative product called Metagenics OmegaGenics.
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