It contains a phospholipid form of omega-3 that has additional benefits (read more below). (2014)73Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. 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). So where does the vitamin K2 supplementation come in? Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. Even when she changes others, the four below are her ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. De-prioritizing other functions, such as those that could aid in longevity. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Presumably she then tops up using vitamin D capsules. The takeaway is that APOE4s aren't as able to get DHA where it needs to go unless the DHA is in phospholipid form. Dr. Rhonda Patrick. Supplements Mentioned Rhonda supplements with both: High-DHA Norwegian PURE-3 fish oil (3 grams daily) High-EPA Norwegian PURE-3 fish oil Sulforaphane supplements: Avmacol, which contains ~3.5 mg in each tablet (their recommended dose is 2 tablets) This is Kevins sulforaphane supplement of choice he cycles it monthly (1 Dr. Rhonda Patrick. (2016). 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. Patrick Savage. 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 cells56Vitamin D: A Micronutrient Regulating Genes Carsten Carlberg | 2019 | Current Pharmaceutical Design. 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. It also includes a section for brands specific to UK & Canada. Rhonda Harmon is a General Surgeon in Apopka, FL. About Us- A Bioidentical Hormone Replacement Therapy Company Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. Webdr rhonda patrick vitamin d joe rogan. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Vitamin K2 Vitamin K comes in two forms: K1 and K2. Shes dedicated to the Dr. Rhonda Patrick Products, Nutrition, Supplements, Tech, Dr. Rhonda Patrick, PhD, is an American biochemist who has done extensive research on aging, cancer, and nutrition. Its called. Sulforaphane Supplements for Nrf2 Activation | 2014 | Clinical Nutrition. Rhondas Pregnancy, Breastfeeding & Toddler Supplements. About Dr. Rhonda Patrick Supplements Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. 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. abductor digiti minimi pain foot; vicksburg high school football schedule 2022; elbow clicking tricep extension; why are my messages green and not sending; Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. 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. A Biochemist Breaks Down Wellness Fads WebDr. | 2022 | Nutrients61Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu 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. 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. You can instead skip to the next section Rhondas Method for Choosing Supplement Brands. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. WebDr. It contains 10mg of free-form stabilized sulforpahane per tablet. See FDA warning and a paper on mycocystins in dietary supplements. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Please note that where I link to products, some of these links are affiliate links. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. 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. NMN Supplement Shelf Life 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, Rhonda Patrick Supplements List Updated February 2023, Peter Attia Supplements List What He Takes & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Andrew Huberman Diet and Routine What He Eats & Why. This section covers supplements that Rhonda has previously taken but isnt currently. | 2021 | Nature Communications. The above does not constitute medical advice in any shape or form. 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. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Rhondas Dosage: 2 capsules per day, in the morning. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. 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. Omega-3 Phospholipids, Alzheimers & APOE4. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. 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. 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 She has also mentioned an alternative product called Metagenics OmegaGenics. WebSummary. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Of those, choline and molybdenum are essential micronutrients. Dr This coupon code gives 10% off orders, in case thats of use. Many of those enzymes have to do with energy production and energy utilization. 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 a bigger version of this table with more products and details, see this spreadsheet. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. 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). WebSulforaphane supplements have received attention from Dr. Rhonda Patrick and Tim Ferriss. 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. WebDr. 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). two syllable italian words; who left channel 7 news boston. Thornes contains much less lutein and. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. 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. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. If interested, you can view the change log here. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. For example, probiotics can help regulate the innate and adaptive immune responses by modulating the functions of dendritic cells, macrophages, and T and B lymphocytes81Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases Vanderpool et al. Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). Her ONE multivitamin already Reddit She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. See Rhondas Instagram post on collagen for more info. 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. So it makes sense youd want it for preventing muscle cramps and things like that. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. As of Rhondas January 2023 Q&A she is still takin CocoaVia. WebSulforaphane, an isothiocyanate compound, is the most potent naturally-occurring inducer of the body's key detoxification enzymes. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. This thread is archived Vegetarian / Vegan Fish Oil Alternatives? Patrick is an advocate of nutrigenomics, meaning she bases her food intake on her individual genetic needs. The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. Rhonda Patrick Workout Routine, Diet, and Supplements - Fitness 7. In a Tim Ferriss interview Rhonda recommended that you check if the supplement brand youre looking to buy is certified by the NSF (National Sanitary Foundation). In this next section well look at the supplements Rhonda takes in the evenings. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. This paper suggests there is strong evidence that up to 20 mg / day of Lutein is safe62Dietary guidance for lutein: consideration for intake recommendations is scientifically supported Ranard et al. 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. MK7 has a longer half-life, but MK4 is more studied. It is noticeably expensive, even for ubiquinol. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. 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). For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. The aspect of melatonin production decreasing with age is important (see this study for more discussion). Every time she would bring up one of her topics, Joe would clearly interrupt and detour the question trying to bring up a counter argument, which honestly didn't go with the topic, before letting her finish her thought. 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). 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 . I'm putting out an episode that covers all this soon! 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. Find Dr. Harmon's phone number, address, insurance information, hospital affiliations and more. Theres a little monk fruit too, which sweetens the mixture. Dr The Life Extension version comes in the disodium salt form that was used in the above study. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. 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 Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . (2017). WebDr. Full affiliate disclosure here. Rhonda Patrick Sulforaphane Guide: Broccoli Sprouts, Dosage, | 2015 | Investigative Ophthalmology & Visual Science. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Rhonda currently takes between 6 grams daily. Lun a Vie 8am - 10pm. (2015). So what is it? ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. 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). 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. It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). Rosanoff et al. Rhonda P. Patrick [email protected] For this reason, many individuals at risk or already diagnosed with any of these disorders would benefit by a vitamin D supplement. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. Dr Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. 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. iva breaking amish 2020; homes for sale by owner 77083; non toxic tattoo shop near me; instrumentong may mataas na **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. WebABOUT RHONDA PATRICK. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. In this post well look at the supplements Rhonda takes currently. 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. Probiotics: VSL#3 Sachets. 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. @foundmyfitness. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Her brand of choice is Thorne Vitamin D3. The multivitamin Rhonda takes lacks magnesium. As such, she has to supplement it separately. She takes Pure Encapsulations Magnesium Glycinate. Rhonda believes that most of her magnesium should come from her diet and not supplementation. Find Dr. Harmon's phone number, address, hospital affiliations and more. 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. She is one of Central It comes in 2 versions; high DHA and high EPA. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. As a guideline, below is the list of brands that Rhonda often uses (either currently, or in the past): Then separately, Rhonda has discussed using Labdoor and Consumer Lab in order to check products for contaminants such as heavy metals. (2012). Dr Rhonda Patrick Vitamin D and the omega3 fatty acids control serotonin synthesis Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. 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. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone).