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(2017). Of those, choline and molybdenum are essential micronutrients. Rhondas Dosage: 2 capsules per day, in the morning. Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. 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 . This could lead to increased cardiovascular risk as a result12Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. Below, vitamin D expert, Rhonda Patrick, Ph.D., shares the latest research on . Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . This transport system appears to continue to work even when regular DHA transport is impaired. 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). The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. 1 large avocado. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. In this next section well look at the supplements Rhonda takes in the evenings. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). 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. Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. Archived. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. Many of those enzymes have to do with energy production and energy utilization. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Dr. Rhonda Patrick. Rhonda Patrick:https://youtu.be/4_ZJ8YDOX6g Joe Rogan recently had Dr. Rhonda Patrick on his show where they discussed the various benefits of Vitamin D supplementation, particularly in regard to reducing the risk of respiratory tract infections. Joe Rogan Experience & Dr. Rhonda Patrick on Fasting. It comes in 2 versions; high DHA and high EPA. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Joe Rogan has interviewed . One of her recent focuses is on the health impacts of saunas. 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). 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); Posted by. 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. 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. 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. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. 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. Rosanoff et al. Its a higher dose per serving (750mg vs 500mg), which is based off clinical studies26Cocoa 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. Transcript and discussion of #1474 - Dr. Rhonda Patrick from The Joe Rogan Experience podcast. the podcaster told Dr. Rhonda Patrick that he takes 5000 IUs of vitamin D every day. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. 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. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone18Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. (2015). 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. However, it suggests that higher intakes are safe, for example with a human intervention study using 20 mg / day of Zeaxanthin, for 6 months, showing no adverse affects. 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. See this and this Instagram post for more on Rhonda discussing salmon roe. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. In her May 2022 interview with Andrew Huberman, she mentioned occasionally taking a different magnesium product at night before bed, called Magnesi-Om (20% off coupon code here). Noting it also doubles as a (weak) alternative to painkillers. Additionally, Rhondas interest was piqued by a study showing that in 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in global lines and wrinkles. However, she was asked by a subscriber of hers what she thinks of it. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. 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, 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. Joe Rogan has always been open about his supplementation and health regiment. 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. Vitamin D is one of those nutrients in which lots of people are deficient. Rhonda doesnt take Athletic Greens, and nor has she in the past. Joe uses the sauna 7 days/week, 180-degrees for 25 min. 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. I want to see these guys stuffed to the gills with Dr Hubermans supplement stack, Joe's nootropics, Rhonda Patrick's diet regime. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. I mention this section because for some people Visbiome is hard to get hold of, and up until now, it was thought VSL #3 was a satisfactory alternative. See Rhondas Instagram post on collagen for more info. ). Rhonda was invited on the Joe Rogan Experience (JRE) podcast a number of times where she has spoken about and debated a wide range of scientific topics with Rogan. She's dedicated to the pursuit of longevity and optimal healthand shares the latest research on nutrition, aging, and disease prevention with her growing audience. She consumes it by adding it to her smoothies, coffee and sometimes tea. Some notes from her podcasts on the JRE. . (2014). 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. 175-195 F). She currently uses a blend of vitamin D3, vitamin K1 and calcium. (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. See FDA warning and a paper on mycocystins in dietary supplements. Its estimated that around 25% of the population have at least 1 ApoE4 allele. 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. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Vitamin C is an essential micronutrient, well known for its antioxidant properties. 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. Vitamin D3 - Thorne Research: Two capsules daily (.) She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. 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. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Calcium is important, but is better sourced from the diet, as calcium supplements have been associated with cardiovascular disease, This aligns with research showing that vegetarians and vegans have lower levels of EPA & DHA compared to those who eat fish, Approximately 5,000 IU per day in winter, and 2,000 IU in summer, In addition to the 2,000 IU per day in her multivitamin. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. She has been a regular on the Joe Rogan . Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Dr. Patrick's Daily Supplements Recommendations. Dr. Rhonda recommends vegetable smoothies as the best option. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. Rogan adds, "The sensory deprivation chamber has served as my most valuable tool for enhancing mind and memory development, thinking, and being transformed. Rhonda currently takes between 6 grams daily. The above does not constitute medical advice in any shape or form. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. By Saunas.org Team | May 27, 2020 | Infrared Sauna. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. Rhonda's Vitamin D Dosage . For context, the RDA for adult women is 425 mg/day. Carlson - Maximum Omega 2000, 2000 mg Omega-3 Fatty Acids Including EPA and DHA, . She has also mentioned an alternative product called Metagenics OmegaGenics. 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. That said, its still relatively under studied compared to other supplements. Written By. 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 (. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. If you would prefer a capsule form of vitamin K2 and vitamin k we suggest . In this podcast, Joe Rogan and Dr. Rhonda talk about health truths, myths and expose important information that all should know. 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. In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. 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. Thorne Research (Vitamin D/K2) Another Thorne Research product that Dr. Rhonda Patrick includes in her daily supplements is the Thorne Research Vitamin D/K2. Well known podcaster Joe Rogan often talks about issues of health and wellness. 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 Patrick has noted that while too little vitamin D is bad, too much vitamin D is also bad. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. 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)24Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial Chung et al. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. 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. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. This paper suggests there is strong evidence that up to 20 mg / day of Lutein is safe16Dietary guidance for lutein: consideration for intake recommendations is scientifically supported Ranard et al. Saying that if she had to take antibiotics for some reason, then she would take Visbiome probiotics after, in order to replenish the healthy gut bacteria. (2010). Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. Smoothies are great because they are easy to make, quick to consume and are packed with nutrients. MK7 has a longer half-life, but MK4 is more studied. Therefore its important to use blood testing to ensure youre staying within the healthy range. He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. Rhonda describes getting adequate magnesium as a long term investment. Visbiome comes in sachet and pill form. Eu J Sofri por Amor Mas No Sofro Mais - 2T Da Serra. 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. 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 .