dr rhonda patrick supplements

She adjusts her supplements over time, and this post is kept continually updated. Rhonda currently takes between 6 grams daily. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Dr She also has a list of a few supplements she takes daily, including Vitamin D3, Vitamin K2, Fish Oil, Omega-3 Phospholipids, and Magnesium, to name a few. WebSummary. Its essential to take the resveratrol with fat to increase absorption Rhonda has multiple Phillips Hue Light Bulbs placed around her home If youve got any queries on the above, please leave them below in the comments. 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. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. In this next section well cover supplements Rhonda takes intermittently. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. The above does not constitute medical advice in any shape or form. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. There are over 40 (!) Rhonda opts for the sachets which contain 4x as many live bacteria. (2012). Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. 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 However, she was asked by a subscriber of hers what she thinks of it. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. 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. Then separately see this post on the supplements Rhonda gave to her growing toddler. In this post well look at the supplements Rhonda takes currently. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. (2014), although more research needed. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Dr rhonda patrick Please note that where I link to products, some of these links are affiliate links. See here for the differences. Its estimated that around 25% of the population have at least 1 ApoE4 allele. 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. 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. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. 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. (2017). A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Of those, choline and molybdenum are essential micronutrients. Dr. Rhonda L. Harmon, MD | Apopka, FL | General Surgeon | US Its been linked to digestive and heart health benefits. Dr. Rhonda Harmon, MD | Apopka, FL | General Surgeon | US News 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 She currently uses a blend of vitamin D3, vitamin K1 and calcium. 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. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. Other good sources are meat, fish, potatoes and wheat germ. It comes in 2 versions; high DHA and high EPA. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. 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. 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). You can get K1 pretty easily through your diet by eating This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! Lower is better**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. I aim to get most of my magnesium from leafy greens, but I take magnesium glycinate at night and electrolytes on days I sauna and work out hard. So where does the vitamin K2 supplementation come in? Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). It contains: She says its like dynamite for the brain, and she feels on fire with it . 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. Rhonda describes getting adequate magnesium as a long term investment. About Dr. Rhonda Patrick Supplements In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin both flavonoids with potential health benefits. Dr. Rhonda Patrick. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. 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. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! (2008)82Probiotics: progress toward novel therapies for intestinal diseases Yan et al. 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 Patrick Workout Routine, Diet, and Supplements - Fitness It also includes a section for brands specific to UK & Canada. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. Dr. Rhonda Patrick Products, Nutrition, Supplements, Tech, Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. However, for people who dont exercise, then the use of metformin may warrant further inspection. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). Its called. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg capsules. So it makes sense youd want it for preventing muscle cramps and things like that. Sulforaphane Supplements for Nrf2 Activation Rhonda Patrick Supplements List - Updated February 2023 (2014). 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). It contains a phospholipid form of omega-3 that has additional benefits (read more below). 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. 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. 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. ApoE4, Fish Oil, DHA, Metformin, Sulforaphane - Podcast Notes 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. 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). Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. 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. Dr. Rhonda Patrick retains a Ph.D. in biomedical science and has done her undergraduate studies in biochemistry. 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. She didnt mention the frequency, whether its daily or every few days. 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. WebSulforaphane, an isothiocyanate compound, is the most potent naturally-occurring inducer of the body's key detoxification enzymes. ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. 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.

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