(2016). 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. The aspect of melatonin production decreasing with age is important (see this study for more discussion). How much vitamin D does Dr. Rhonda Patrick recommend daily? 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. 1 year ago. Rosanoff et al. Joe Rogan Experience & Dr. Rhonda Patrick on Fasting. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it).
Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. 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. (2014). 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. 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. One of the things she revealed is the importance of Vitamin D during this pandemic! 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. Rhonda currently takes between 6 grams daily. 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. Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. However, now Rhonda only takes Visbiome after drinking alcohol. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone18Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. Rhondas multivitamins contain 2,000 IU per day. 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. 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. It contains 550mg of choline per 2 capsule serving. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. 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. Vitamin D is known to reduce . She also questions the value of metformin in healthy individuals who exercise. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. She also has a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. | 2015 | Investigative Ophthalmology & Visual Science. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Vitamin D - Thorne Research - D3 5,000iu. Rhonda doesnt take Athletic Greens, and nor has she in the past. Thorne Research (Vitamin D/K2) Another Thorne Research product that Dr. Rhonda Patrick includes in her daily supplements is the Thorne Research Vitamin D/K2. 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. Vitamin C is an essential micronutrient, well known for its antioxidant properties. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. 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. They are stick thin half dead and kept alive purely from what I can only assume is an insatiable curiosity. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. Click here for a special offer!. ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa. Examples of stand-alone vitamin D supplements include Life Extension 1,000 IU capsules and 5,000 IU capsules. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. With a PhD in biomedical science and a Bachelor's of Science degree in biochemistry/chemistry she is an expert and vocal spokesperson for health research. Quercetin - added recently. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! Thornes contains much less lutein and. Rogan himself did call out Asprey's misinformation on his podcast, saying in episode #459 with Dr. Rhonda Patrick that "he gets s--- wrong and I don't know if he's always so good at recognizing . 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. 175-195 F). 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. It contains: She says its like dynamite for the brain, and she feels on fire with it . For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . 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. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. 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). 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. Glucosamine and Chondroitin - 365's Glucosamine Chondroitin & MSM. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. 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. Then, if she wants an extra boost, she will make the nootropic drink. Vitamin D is essential to the human body and has a direct effect on the expression of more than 1,000 genes in most of our cells10Vitamin D: A Micronutrient Regulating Genes Carsten Carlberg | 2019 | Current Pharmaceutical Design. 5,000 IUs daily, especially during these covid 19 times. Regardez le Salaire Mensuel de Prof Dr Med Djordje Nikolic en temps rel. So far weve covered supplements that Rhonda has said she takes on a daily basis. Dr. Patrick's Daily Supplements Recommendations. Full affiliate disclosure here. Dr Rhonda Patrick has popularised the use of vitamin D as a supplement and arguably the original proponent of fasting that reached the MMA community. Eu J Sofri por Amor Mas No Sofro Mais - 2T Da Serra. 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). In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover 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. Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. We've complied her top 11 supplement recommendations all in 1 place. 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. Its a higher dose per serving (750mg vs 500mg), which is based off clinical studies26Cocoa 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. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. BeWellBuzz. Lutein specifically is also found in egg yolks and animal fats. PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.32Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects Harris et al (2013). | 2014 | Clinical Nutrition. "This episode of the podcast is [] She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. June 14, 2019. Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. So far weve discussed Rhondas morning supplements. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. Rhonda describes getting adequate magnesium as a long term investment. ). Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. 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. See this and this Instagram post for more on Rhonda discussing salmon roe. Joe Rogan's Daily Vitamin & Minerals: Omega-3 Fish Oil - Carlson Omega-3 Fish Oil. Game Changing Impact of Saunas. 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. 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. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. Dr. Rhonda Patrick. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. 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. Broq is manufactured by the same company as Prostaphane, for the US market. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. 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. Presumably she then tops up using vitamin D capsules. Close. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. View this post on Instagram. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). Omega-3 Phospholipids, Alzheimers & APOE4. Thank you Dr. Rhonda Patrick!you gave me exactly the answer I was looking for. Transcript and discussion of #1474 - Dr. Rhonda Patrick from The Joe Rogan Experience podcast. 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 . Below is an excellent video of Dr. Patrick discussing the benefits of Vitamin D on the Joe Rogan Experience. The full extent of vitamin's D impact has yet to be fully understoodnearly every cell and tissue in our body has vitamin D receptors (proteins that bind to vitamin D); and in its active form, vitamin D can interact with the vast majority of the body's cells. In 2014, she published a paper in the FASEB Journal on how vitamin D regulates serotonin synthesis & how it relates to autism. 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. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. 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. 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). 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. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. 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 has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. In JRE #1474 (May 2020), Rogan confirmed that he still takes 5000IU of Vitamin D per day. Sweat contains metals from plasma and dermal layers, implying it is a mode of excretion for dietary and occupational exposures. Rhondas Dosage: 2 capsules per day, in the morning. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. But, you know, I'm . Rhonda was invited on the Joe Rogan Experience (JRE) podcast a number of times where she has spoken about and debated a wide range of scientific topics with Rogan. He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. Note that she lives in San Diego, which is close to the equator and a sunny place in general. TikTok video from Pro D3 (@prod3uk): "@Joe Rogan Experience Dr Rhonda Patrick on the importance of vitamin D supplementation #blowthisup #vitamind #fyp #vitamindeficiency #joeroganpodcast". Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. Dec 22, 2022. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. 3 cups of baby spinach. Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. 1 cup of blueberries (fresh or frozen) 1 tall shot glass of flaxseed (optional) Note: Rhonda doesn't drink all the 64 fl oz of her ultimate micronutrient smoothie every morning but usually shares it with her husband. This amplifies the importance of choosing a supplement that you can rely upon. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. 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. Dr. Rhonda Patrick Smoothie Recipes. 1 banana. The above does not constitute medical advice in any shape or form. Some notes from her podcasts on the JRE. For context, the RDA for adult women is 425 mg/day. 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. 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. Vitamin K2 - Thorne Research K2/D3 Drops: One drop every two to three days. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. For example, as an Amazon Associate, I earn from qualifying purchases. On a 2018 episode (108 minute mark), they briefly mentioned her taking Elysium's NAD supplement Basis. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. 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. 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. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. She has been a regular on the Joe Rogan . 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). (2010). 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. Sa fortune s lve 2 000,00 euros mensuels Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. In this post well look at the supplements Rhonda takes currently. #1474 - Dr. Rhonda Patrick The Joe Rogan Experience 125 Clips. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. 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. There are over 40 (!) Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. Get the full details of Dr Rhonda Patrick's supplement brands. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. I'm being deadly serious,I want to see these freaks of nature super charged. This section covers the supplements Rhonda takes in the morning. Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. This paper suggests there is strong evidence that up to 20 mg / day of Lutein is safe16Dietary guidance for lutein: consideration for intake recommendations is scientifically supported Ranard et al. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. Vegetarian / Vegan Fish Oil Alternatives?