This transport system appears to continue to work even when regular DHA transport is impaired. . 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. Fish Oil DHA and EPA. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. 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. De-prioritizing other functions, such as those that could aid in longevity. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. For context, the RDA for adult women is 425 mg/day. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. (2014), although more research needed. Rhonda describes getting adequate magnesium as a long term investment. the podcaster told Dr. Rhonda Patrick that he takes 5000 IUs of vitamin D every day. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. This section covers the supplements Rhonda takes in the morning. 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. 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. Fish oil is a supplement Rogan has mentioned he takes daily. Omega-3 Phospholipids, Alzheimers & APOE4. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. If youre looking for further Rhonda Patrick related content, below are some related posts Ive written: For those curious, see this post for a log of the main updates over time. However, for people who dont exercise, then the use of metformin may warrant further inspection. So far weve discussed Rhondas morning supplements. 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. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. 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. Covering her multivitamin, vitamin D, Omega-3 fish oil, K2, Magnesium, Probiotics, PQQ, Curcumin, Collagen, Sulforaphane, Choline, Lion's Mane Mushroom and more. Rogan himself did call out Asprey's misinformation on his podcast, saying in episode #459 with Dr. Rhonda Patrick that "he gets s--- wrong and I don't know if he's always so good at recognizing . As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. 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. Note that she lives in San Diego, which is close to the equator and a sunny place in general. 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). Rhonda currently takes a sulforaphane supplement called BROQ. PodClips brings you the best podcast clips All clips from this episode: https://podclips.com/e/pvA?ss=y___ Follow us on Twitter: https://twitter.com/podcli. Fasting Mimicking Diet has been shown to improve symptoms of multiple sclerosis It contains: She says its like dynamite for the brain, and she feels on fire with it . 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. Her response in her May 2022 Q&A was that Athletic Greens contains a blue green micro algae called spirulina, which is a potential source of a liver toxin called microcistins. 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. 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. And, much of the conversation focused on the sunshine vitamin! The above does not constitute medical advice in any shape or form. 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. With a score of 8% or greater being correlated with better health outcomes9The Omega-3 Index: Clinical Utility for Therapeutic Intervention | William Harris | 2010 | Current Cardiology Reports. TikTok video from Pro D3 (@prod3uk): "@Joe Rogan Experience Dr Rhonda Patrick on the importance of vitamin D supplementation #blowthisup #vitamind #fyp #vitamindeficiency #joeroganpodcast". So it makes sense youd want it for preventing muscle cramps and things like that. Thorne Research D (Vitamin D3) Dr. Rhonda is also a huge advocate for vitamin D namely vitamin D3, the same kind one gets from the sun. Dr. Rhonda Patrick is a well-known scientist and researcher featured on the Joe Rogan Experience, TED Talks, The Tim Ferris Show, and other podcasts. For Zeaxanthin, according to this paper17Zeaxanthin: 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. ). Broq is manufactured by the same company as Prostaphane, for the US market. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Of course, more isnt always better. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. Examples of stand-alone vitamin D supplements include Life Extension 1,000 IU capsules and 5,000 IU capsules. 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. 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. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. 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. 3 grams of high-DHA Norwegian PURE-3 fish oil daily (6 pills) and high-EPA Norwegian PURE-3 fish oil. 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. So where does the vitamin K2 supplementation come in? Rhonda Patrick Float Tank? Well known podcaster Joe Rogan often talks about issues of health and wellness. 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. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. ncbi.nlm.nih.gov. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. If she misses a dose in the morning then she will typically double up in the evening. Sweat contains metals from plasma and dermal layers, implying it is a mode of excretion for dietary and occupational exposures. PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.32Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects Harris et al (2013). If you would prefer a capsule form of vitamin K2 and vitamin k we suggest . Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. Apparently it uses Kaneka brand ubiquinol, which is also used by NOW Ubiquinol 200 mg and Jarrow Ubiquinol 200 mg who charge less for it. Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. Consuming this in addition to her regular omega-3 supplementation. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). 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. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . Please note that where I link to products, some of these links are affiliate links. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. We've complied her top 11 supplement recommendations all in 1 place. 23andMes more expensive health package should include ApeE4 testing as standard. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. Lutein specifically is also found in egg yolks and animal fats. For a bigger version of this table with more products and details, see this spreadsheet. 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. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. 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. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. 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). . 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. This was in part backed up by a study38P884 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. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. She has done extensive research on aging, metabolism, nutrition, and cancer. . Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. Thank you Dr. Rhonda Patrick!you gave me exactly the answer I was looking for. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. 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. 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. 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. Dr. Patrick's Daily Supplements Recommendations. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. Magnesium is a co-factor for over 300 enzymes in the body. Dr. Rhonda Patrick has been making waves in the field of healthy aging. You may already be familiar with a supplement called CoenzymeQ10. Rhonda doesnt take Athletic Greens, and nor has she in the past. 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. Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. (2010). If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. Rhonda opts for the sachets which contain 4x as many live bacteria. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams.
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