In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. Dr. Rhonda Patrick Products, Nutrition, Supplements, Tech, However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. 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. Patrick is an advocate of nutrigenomics, meaning she bases her food intake on her individual genetic needs. CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. If she misses a dose in the morning then she will typically double up in the evening. Noting it also doubles as a (weak) alternative to painkillers. So what is it? Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A85Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid Nguyen et al (2014). Nothing is being sold. 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. For a bigger version of this table with more products and details, see this spreadsheet. 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. Probiotics: VSL#3 Sachets. 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). Dr. Rhonda Patrick has an impressive new paper. Dr. Rhonda Patrick's recent interview of Dr. David Sinclair about the NMN supplement shelf life (nicotinamide mononucleotide, an NAD+ precursor) has created quite a stir among NMN users. Dr. Rhonda Patrick's Supplement List - Brainflow rhonda patrick Rhondas multivitamins contain 2,000 IU per day. Of course, more isnt always better. Dr. Rhonda Patrick. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. 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. Main Supplements Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. Reddit 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. Rhondas early mentor, Bruce Ames, researched what happens when our bodies have insufficient levels of micronutrients, and found that our bodies prioritize the scarce nutrients for functions related to survival and reproduction. Shes dedicated to the For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. Vitamin K2 Vitamin K comes in two forms: K1 and K2. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. 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. | 2014 | Clinical Nutrition. The Life Extension version comes in the disodium salt form that was used in the above study. Rhonda Patrick Supplements List - Updated February 2023 This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Then separately see this post on the supplements Rhonda gave to her growing toddler. 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. See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. The curcumin group had a 28% improvement in their memory/attention abilities and fewer amyloid plaques and tau tangles in the brain, compared to the placebo. 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. Avoid taking on an empty stomach. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. It contains: She says its like dynamite for the brain, and she feels on fire with it . If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. A study, 200mg/daily resveratrol supplementation improved healthy 50-75 year olds memory recall, In another study, patients with alzheimers disease who took resveratrol saw improvements in cognition, and decreases in biomarkers of Alzheimers disease and inflammation, Reduction in gaining lean muscle mass whilst on an exercise program, compared to placebo, Inhibition of mitochondrial adaptations and improvements in cardiorespiratory fitness by 50 percent and diminished whole-body insulin sensitivity after aerobic exercise, Notes on many of the key things Rhonda has discussed about, Notes on the supplements Rhonda is giving to her, now, toddler (. However, for people who dont exercise, then the use of metformin may warrant further inspection. Dr | 2021 | Nature Communications. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. Her ONE multivitamin already In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. 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. Webdr rhonda patrick vitamin d joe rogan. 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. In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin both flavonoids with potential health benefits. It contains a phospholipid form of omega-3 that has additional benefits (read more below). A Biochemist Breaks Down Wellness Fads For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. You may already be familiar with a supplement called CoenzymeQ10. Other good sources are meat, fish, potatoes and wheat germ. So far weve covered supplements that Rhonda has said she takes on a daily basis. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. **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. She is one of Central Dr. Rhonda Patrick: Micronutrients for Health & Longevity 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. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Visbiome comes in sachet and pill form. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Rhonda Patrick Supplements - What Does She Take? - Drug Genius Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! Dr Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. 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). But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. So by exercising, and taking a nonsteroidal anti-inflammatory agent afterwards, you block the effects of IL-6 Theres been studies showing taking high dose antioxidants (like vitamin C) suppressed the insulin sensitivity effects of exercise, possibly by suppressing IL-6 When you exercise, IL-6 rises briefly, but over time your base levels Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. Rhonda Patrick Rhonda Patrick Workout Routine, Diet, and Supplements - Fitness Rhonda Patrick Supplements - What Does She Take? After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. So where does the vitamin K2 supplementation come in? ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. Approximately 1/2 the US population are thought to be deficient in magnesium74Suboptimal magnesium status in the United States: are the health consequences underestimated? Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. Dr Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. 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