dr rhonda patrick supplements

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. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 15% off, you can use this coupon code). However, she was asked by a subscriber of hers what she thinks of it. 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 exercise88Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men Gliemann et al (2013). 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. She has also mentioned an alternative product called Metagenics OmegaGenics. As of Rhondas January 2023 Q&A she is still takin CocoaVia. (2017). Rhonda Patricks Top 11 Supplements, Trusted Brands and Doses With extensive experience in marketing, analytics, business operations, finance, and large-scale operations, Patrick founded BodyLogicMD in 2003 The above does not constitute medical advice in any shape or form. David supplements with ~1 gram of powdered resveratrol every morning, mixed in with some yogurt (once again, brand not disclosed) Why yogurt? RELATED POST: Dr. Rhonda Patricks Supplement Stack Sulforaphane stimulates what is known as the NRF2 pathway, which promotes positive cell functions: So it makes sense youd want it for preventing muscle cramps and things like that. Rhonda opts for the sachets which contain 4x as many live bacteria. 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). 23andMes more expensive health package should include ApeE4 testing as standard. 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. 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. 16. 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. In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. 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. Research in cell lines (in-vitro) and animal models suggests it may: Rhonda is currently using a product called Autophagy Renew by Life Extension, which provides 165mg of Luteolin per capsule. It is noticeably expensive, even for ubiquinol. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg capsules. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. 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. 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. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. We produce melatonin as the sun sets and night sets in, and we reduce production as the sun rises and our body preps for wakefulness. She notes that exercise is better at preventing type 2 diabetes than metformin, citing a randomized controlled trial involving 3,200 people90Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin Diabetes Prevention Program Research Group (2002). 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. However, it turns out the new formulation of VSL #3 differs significantly from the old one83P884 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. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. Lutein specifically is also found in egg yolks and animal fats. It needs a separate supplement, so omitting magnesium is understandable. 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). 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. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. 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 source49Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. The NHANES 2011-2012 study found only 57% of men and 37.5% of women (N = 4,306) met the adequate intake of K157Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES Harshman et al. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. 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. For a bigger version of this table with more products and details, see this spreadsheet. 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. This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. Rhonda Harmon, MD | General Surgery | Apopka, FL | AdventHealth 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. She has a micronutrient-rich green smoothie every morning | 2014 | Clinical Nutrition. 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. 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. Rhonda Patrick's Preferred Sulforaphane Supplements (Avmacol & Prostaphane) & How They Compare to Broccoli Sprouts (4-minute podcast clip) She discusses in this 4-minute podcast clip *This is a site I'm involved in. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. 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). Vitamin D and the omega3 fatty acids control serotonin synthesis 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. 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. Vegetarian / Vegan Fish Oil Alternatives? 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. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. With a score of 8% or greater being correlated with better health outcomes55The Omega-3 Index: Clinical Utility for Therapeutic Intervention | William Harris | 2010 | Current Cardiology Reports. Lun a Vie 8am - 10pm. Rhonda Patrick Supplements List - Updated February 2023 For example, as an Amazon Associate, I earn from qualifying purchases. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. 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. Therefore its important to use blood testing to ensure youre staying within the healthy range. 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. Magnesium is a co-factor for over 300 enzymes in the body. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Seems very important if true, and I'd guess it Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Idioma: Espaol; English; Toggle navigation. 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 is one of Central Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! 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. Its called. 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. Dr PQQ Rhonda supplements with this (20mg a day), made by bacteria in the soil, plants take it up from the soil Has been shown to improve mitochondrial function, lowers markers of inflammation Has 20,000x times the effect of ascorbic acid, so its a really powerful antioxidant Really concentrated in breast milk Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. Other good sources are meat, fish, potatoes and wheat germ. The specific product she notes using is called Thorne Citramate. You can instead skip to the next section Rhondas Method for Choosing Supplement Brands. 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. In this next section well look at the supplements Rhonda takes in the evenings. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). Thornes contains much less lutein and. - Drug Genius 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. 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). When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. De-prioritizing other functions, such as those that could aid in longevity. WebDr. If interested, you can view the change log here. This transport system appears to continue to work even when regular DHA transport is impaired. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. 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. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. Approximately 1/2 the US population are thought to be deficient in magnesium74Suboptimal magnesium status in the United States: are the health consequences underestimated? NMN Supplement Shelf Life 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. This amplifies the importance of choosing a supplement that you can rely upon. Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. The Life Extension version comes in the disodium salt form that was used in the above study. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. | 2022 | Nutrients61Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. The takeaway is that APOE4s aren't as able to get DHA where it needs to go unless the DHA is in phospholipid form. Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. Probiotics: VSL#3 Sachets. (2015). 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. This thread is archived Dr. Rhonda Patrick retains a Ph.D. in biomedical science and has done her undergraduate studies in biochemistry. (2016). Dr. Rhonda Patrick. Additionally, Dr. Patrick outlines protocols Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Rhonda L. Harmon is a General Surgeon in Apopka, FL. WebSummary. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. | 2017 | European Journal of Nutrition. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. She noted that this is in addition to the 2,000 IU in her multivitamin. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. Rhonda currently takes between 6 grams daily. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. **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. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. two syllable italian words; who left channel 7 news boston. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Sulforaphane Supplements for Nrf2 Activation The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Patrick told Joe Rogan that she supplements with 20 mg of PQQ, citing the antioxidants potential to improve mitochondrial function, increase cognition, and reduce inflammation. Espaol . Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. 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). 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. (2014). See Rhondas research section on metformin for more info. To enhance her diet with micronutrients and prebiotic fiber, she consumes smoothies daily to increase her raw vegetable intake. In this next section well cover supplements Rhonda takes intermittently. Presumably she then tops up using vitamin D capsules. Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. @foundmyfitness. Of those, choline and molybdenum are essential micronutrients. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. Medicare Supplement Plans (Medigap) Find a So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. 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). Its a sulfur-rich compound frequently found in cruciferous vegetables like broccoli, bok choy, and cabbage. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. It comes in 2 versions; high DHA and high EPA.
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