Its estimated that around 25% of the population have at least 1 ApoE4 allele. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. 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. There are over 40 (!) This coupon code gives 10% off orders, in case thats of use. Dr. Rhonda Patrick retains a Ph.D. in biomedical science and has done her undergraduate studies in biochemistry. Rhonda currently takes between 6 grams daily. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Dr. Rhonda Patrick takes one 200 mg capsule daily. Rhonda Patrick Supplements List - Updated February 2023 In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead71Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). 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. 1 capsule/daily Vitamin D3: Thorne Research D3 (1,000 IU) 2 capsules/daily (2000 IUs/day), if she doesn't get enough sun, she doubles that Vitamin K2: Thorne Research D3/K2 Drops 1 drop/every 2-3 days Fish Oil: Norwegian PURE-3 DHA 6 capsules/daily Its called. 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. WebRhonda Patrick Daily Supplements Multivitamin: Pure Encapsulations O.N.E. It contains 10mg of free-form stabilized sulforpahane per tablet. The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. 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. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). Rhondas Pregnancy, Breastfeeding & Toddler Supplements. She is one of Central As of Rhondas January 2023 Q&A she is still takin CocoaVia. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. Avoid taking on an empty stomach. WebDr. 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). **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. Lun a Vie 8am - 10pm. In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. 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). You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. 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. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. | 2014 | Clinical Nutrition. 16. If youve got any queries on the above, please leave them below in the comments. Dr. Rhonda Patrick Supplements Overview 2022 - Eat.Move.Hack. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. 7. Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . This amplifies the importance of choosing a supplement that you can rely upon. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. In this next section well look at the supplements Rhonda takes in the evenings. Visbiome comes in sachet and pill form. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. See Rhondas research section on metformin for more info. Dr. Rhonda Patrick's Supplement List - Brainflow Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone64Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. 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. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). So it makes sense youd want it for preventing muscle cramps and things like that. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. 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. Find Dr. Harmon's phone number, address, hospital affiliations and more. 23andMes more expensive health package should include ApeE4 testing as standard. Seems very important if true, and I'd guess it Other good sources are meat, fish, potatoes and wheat germ. About Us- A Bioidentical Hormone Replacement Therapy Company In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. 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. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. 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. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. (2015). Just passing along Rhonda Patrick information. Many of those enzymes have to do with energy production and energy utilization. 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. Rosanoff et al. She describes ubiquinol as playing an important role in mitochondrial energy production. Then separately see this post on the supplements Rhonda gave to her growing toddler. 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. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Ie she takes one each day for a month, then switches to the other one for a month. Idioma: Espaol; English; Toggle navigation. Most recently Rhonda is taking a supplement called called, Previously she had supplemented it individually, via, Improvements to skin (decreased wrinkles and increased skin elasticity), Dark chocolate (85% cocoa), but not milk chocolate (35% cocoa), improved walking ability in elderly patients with peripheral artery disease, Increased endurance performance in young male cyclists who consumed dark chocolate showing a performance increase of 17% vs consuming white chocolate, Cocoa consumption decreased blood pressure in healthy individuals, in a dose dependent manner, Increased cognition in young adults, measured via a cognitively demanding test, Protection from cognitive decline in the elderly, Adding moringa powder to room temperature water at ratio of 1:100 powder to water, Leaving to stand for at least 10 minutes prior to drinking. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. Dr 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. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Rhonda cites 3 potential benefits of cocoa flavanols: See the studies Rhonda mentions in regard to enhanced circulation: Then studies in regards to enhanced cognition: Then lastly, a Korean study showed 320mg of cocoa daily reduced wrinkles and increased skin elasticity (measured after 24 weeks)70Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial Chung et al. In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. Sulforaphane Supplements for Nrf2 Activation See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. 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. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. It comes in 2 versions; high DHA and high EPA. Nothing is being sold. Of those, choline and molybdenum are essential micronutrients. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. Rhonda Patrick Before switching over to Visbiome, Rhonda was taking VSL #3 probiotic, which had been the subject of over 25 publishes studies, showing efficacy in IBS, IBD, colitis and c. diff. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. 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). 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. Sulforaphane supplements vs. broccoli sprouting | Rhonda Patrick The Life Extension version comes in the disodium salt form that was used in the above study. 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. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. 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. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. 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