Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. - 1 capsule/day Vitamin D - Thorne Research D3 - 5,000 IU/day Magnesium - Pure Encapsulations Magnesium Glycinate - 120mg/day Fish Oil - N-PURE-3 - 4 grams/day (currently unavailable, alternative: Carlson Maximum Omega) Rhonda Patrick's Additional Regular Vitamins & Supplements: This episode of The Tim Ferriss Show is sponsored by Bluehost, which I used for my first WordPress blog, and I still use them for sites today. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. Get the full details of Dr Rhonda Patrick's supplement brands. | 2021 | Nature Communications. 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. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. I'm not saying that vitamin D is going to prevent you from getting covid-19 or it's a treatment, although I am involved in a clinical study where we're going to be testing a very small open arm study we can talk about. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). 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. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Vitamin D3 - Thorne Research: Two capsules daily (.) However, for people who dont exercise, then the use of metformin may warrant further inspection. 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. She has been a regular on the Joe Rogan . As a self-proclaimed "biologist with two PhDs," Dr. Rhonda Patrick has been studying the gut microbiome and all that it entails for years - she even hosts her own podcast on the topic! 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). (2012). We've complied her top 11 supplement recommendations all in 1 place. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. 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). Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. It comes from Dr. Rhonda Patrick. He has said he takes the Thorne vitamin D . 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. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. 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. However in a federal lawsuit that concluded in 2019, VSL Inc. were found liable for false advertising related to the composition and clinical history of the new VSL #3 formula. 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 source3Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for easy listening (they discuss vitamin D, vitamin K, vitamin C, zinc, nootropic gum, sauna protocols, COVID-19, and more) Close. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). Last week, Elysium sponsored the show and Rogan said the following. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. Dr. Rhonda Patrick has noted that while too little vitamin D is bad, too much vitamin D is also bad. 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. 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. 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. . 23andMes more expensive health package should include ApeE4 testing as standard. Another vitamin on the list of Joe Rogan supplements is Quercetin, which is backed by both Joe Rogan and Dr. Rhonda Patrick, and for good reason. Its important to note that Rhonda has no affiliation with any of the brands mentioned instead she uses them because her research, or her colleagues research, suggest they are good. 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. 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. Joe uses the sauna 7 days/week, 180-degrees for 25 min. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. Game Changing Impact of Saunas. The specific product she notes using is called Thorne Citramate. She consumes it by adding it to her smoothies, coffee and sometimes tea. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. (2014), although more research needed. So far weve discussed Rhondas morning supplements. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. 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 (. Joe Rogan welcomed Dr. Rhonda Patrick, a Ph.D in biomedical science and expert on nutritional health, on his hugely popular podcast Thursday to discuss ways to fortify the immune system against COVID-19. Vegetarian / Vegan Fish Oil Alternatives? She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. 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. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. It contains 10mg of free-form stabilized sulforpahane per tablet. 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. In this episode, I talk about how Joe Rogan recently lashed out at the agricultural scientist Kevin Folta when Kevin discussed an alternative interpretation of the scientific data that was different t. - Listen to Joe Rogan LASHES OUT at Kevin Folta about Monsanto's glyphosate, gets DEBUNKED by Rhonda Patrick's mentor by The Kevin Bass Show instantly on your tablet, phone or browser - no . Examples of stand-alone vitamin D supplements include Life Extension 1,000 IU capsules and 5,000 IU capsules. One study in the Philippines found that for every standard deviation increase in vitamin D levels, people were 8x less likely to have a severe form of COVID-19 and 20x less likely to have a critical form of COVID-19. Therefore its important to use blood testing to ensure youre staying within the healthy range. 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. Dr. Rhonda also supplements vitamin D (because she does not get enough sunlight), fish oil, magnesium, potassium, calcium, zinc, iodine, curcumin (a natural anti-inflammatory), and the . The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Click here for a special offer!. Sweat contains metals from plasma and dermal layers, implying it is a mode of excretion for dietary and occupational exposures. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. As an expert in vitamin D, Rhonda Partick has revealed her most current research regarding the effect of vitamin D including: The aging process Autoimmunity Mood Autism. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. Close. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). It contains a phospholipid form of omega-3 that has additional benefits (read more below). How much vitamin D does Dr. Rhonda Patrick recommend daily? Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. . Note: since having her son she has less time for growing broccoli sprouts. 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. 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. 1 apple. 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. Written By. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. It may have seemed unusual for him to speak of sensory deprivation tanks in such a way, but it was no the last word - he semiregularly . Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. In this next section well cover supplements Rhonda takes intermittently. different essential micronutrients we need to consume, in order to stay healthy. Populations with vitamin D deficiency at high risk for COVID-19 mortality. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. 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). Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. However, she was asked by a subscriber of hers what she thinks of it. 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). Suboptimal magnesium status in the United States: are the health consequences underestimated? Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. 2 medium to large carrots. 1 tomato. 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. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. This amplifies the importance of choosing a supplement that you can rely upon. Some notes from her podcasts on the JRE. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. | 2014 | Clinical Nutrition. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. She has done extensive research on aging . Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. Thats not something thats going to show up acutely like a muscle cramp. A retrospective study in the Philippines found that for each standard deviation increase in serum vitamin D people were 7.94 times more likely to have a mild rather than severe COVID-19 outcome and were 19.61 times more likely to have a mild rather than critical outcome. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. The protective effects of all the supplements including probiotics, multivitamins, omega-3, and vitamin D were only consistently found in women of all ages and weights in the US, UK, and Sweden. This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Rhonda Perciavalle Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, Memphis TN, and St. Jude Children's Research Hospital, Memphis, TN. However, it turns out the new formulation of VSL #3 differs significantly from the old one37P884 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. Thank you Dr. Rhonda Patrick!you gave me exactly the answer I was looking for. The Life Extension version comes in the disodium salt form that was used in the above study. 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. 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. 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 has a host of potential benefits, including: The bioavailability of curcumin can be increased with the addition of fat and a component of black pepper called piperine. Dr. Rhonda recommends vegetable smoothies as the best option. Ie she takes one each day for a month, then switches to the other one for a month. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. 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. Rhonda Patrick Float Tank? Joe Rogan has always been open about his supplementation and health regiment. Rogan takes 5,000 IUs of vitamin D daily. Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. A post shared by Joe Rogan (@joerogan) Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. Theres a little monk fruit too, which sweetens the mixture. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Magnesium is a co-factor for over 300 enzymes in the body. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. 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). (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg Caps. The above does not constitute medical advice in any shape or form. Since starting my new supplement regimen of Omega-3 (new), Vitamin D (new) and my usual multi-vitamin, my whole being seems to have been transported back in time and I just feel better, stronger, faster both physically and mentally. The first video on JRE received over 2.5 million views. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); @import url(https://fonts.googleapis.com/css?family=Open+Sans:400,400italic,700,700italic); It comes in 2 versions; high DHA and high EPA. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). She didnt mention the frequency, whether its daily or every few days. 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.
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