Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. Vitamin D is known to reduce . ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. Rhonda describes getting adequate magnesium as a long term investment. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. He has said he takes the Thorne vitamin D . Other good sources are meat, fish, potatoes and wheat germ. 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. Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. Thornes contains much less lutein and. 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. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. Dr. Rhonda Patrick. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Joe Rogan's Daily Vitamin & Minerals: Omega-3 Fish Oil - Carlson Omega-3 Fish Oil. Some notes from her podcasts on the JRE. She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. Of course, more isnt always better. . It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. I'm being deadly serious,I want to see these freaks of nature super charged. This transport system appears to continue to work even when regular DHA transport is impaired. The Life Extension version comes in the disodium salt form that was used in the above study. You can instead skip to the next section Rhondas Method for Choosing Supplement Brands. (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. In this next section well cover supplements Rhonda takes intermittently. Rogan was wowed by the evidence Patrick offered, suggesting that vitamin D status has a profound impact on COVID-19 outcomes. 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. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Rhondas Pregnancy, Breastfeeding & Toddler Supplements. The aspect of melatonin production decreasing with age is important (see this study for more discussion). ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. For a bigger version of this table with more products and details, see this spreadsheet. 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). Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). That said, its still relatively under studied compared to other supplements. 1 tomato. 2 medium to large carrots. 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. 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 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. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. 23andMes more expensive health package should include ApeE4 testing as standard. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. There are over 40 (!) Therefore its important to use blood testing to ensure youre staying within the healthy range. Joe Rogan Experience - Best of the Week of December 17, 2017 JRE #1054 - Dr. Rhonda Patrick - JRE #1055 - Bret Weinstein - edited by Mischief Makers Productions - ( intro by . 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). Thats not something thats going to show up acutely like a muscle cramp. - A study in Indonesia found that out of the patients that died from COVID-19, 98.9% of them were deficient in vitamin D, while only 4% of the . (2017). Rhondas multivitamins contain 2,000 IU per day. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. 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 . 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. 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 . The goal of this blog is to share information around health and longevity, with the hope that others find it useful. 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 cortex33Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions Itoh et al (2016). Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. She was previously taking the Thorne version Curcumin Phytosome but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. Dr. Rhonda Patrick Smoothie Recipes. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. | 2014 | Clinical Nutrition. 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. However, she was asked by a subscriber of hers what she thinks of it. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? 229. 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). Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. Omega-3 Phospholipids, Alzheimers & APOE4. See Rhondas research section on metformin for more info. 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. Dr. Rhonda Patrick has noted that while too little vitamin D is bad, too much vitamin D is also bad. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. 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. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. 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. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. Joe Rogan has always been open about his supplementation and health regiment. 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. But, you know, I'm . Ie she takes one each day for a month, then switches to the other one for a month. 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. In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead25Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). Its estimated that around 25% of the population have at least 1 ApoE4 allele. See here for the differences. In this podcast, Joe Rogan and Dr. Rhonda talk about health truths, myths and expose important information that all should know. Research suggests that these compounds may have a beneficial effect in delaying the progression of eye diseases such as late age-related macular degeneration and cataracts14Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration Mrowicka et al. The results in men varied depending on age and weight. 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. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. It is noticeably expensive, even for ubiquinol. She describes ubiquinol as playing an important role in mitochondrial energy production. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. It contains 550mg of choline per 2 capsule serving. 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. A post shared by Joe Rogan (@joerogan) Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. In this next section well look at the supplements Rhonda takes in the evenings. 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. 1 year ago. Sa fortune s lve 2 000,00 euros mensuels See this and this Instagram post for more on Rhonda discussing salmon roe. 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. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. See Rhondas Instagram post on collagen for more info. Vitamin D - Thorne Research - D3 5,000iu. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. Broq is manufactured by the same company as Prostaphane, for the US market. Full affiliate disclosure here. 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). If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. Rhonda opts for the sachets which contain 4x as many live bacteria. (2016). Fasting Mimicking Diet has been shown to improve symptoms of multiple sclerosis The supplement industry, surprisingly, is largely unregulated. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. Lutein specifically is also found in egg yolks and animal fats. 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 (. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. 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. Presumably she then tops up using vitamin D capsules. Dr. Rhonda Patrick has been making waves in the field of healthy aging. 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. . 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. Below is an excellent video of Dr. Patrick discussing the benefits of Vitamin D on the Joe Rogan Experience. 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). Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). Joe Rogan has interviewed . Vegetarian / Vegan Fish Oil Alternatives? 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 . Click here for a special offer!. Fish oil is a supplement Rogan has mentioned he takes daily. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. Services. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. "This episode of the podcast is [] 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. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. She didnt mention the frequency, whether its daily or every few days. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Dr. Rhonda recommends vegetable smoothies as the best option. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). However, the omega-3s EPA & DHA are also important to humans, so relying on ALA solely has a few issues: The good news is that research shows algae based omega-3s will raise EPA & DHA levels in vegans, even at relatively low dose7Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement Sarter et al. Rhonda currently takes a sulforaphane supplement called BROQ. | 2017 | European Journal of Nutrition. (2014). However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. View this post on Instagram. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. The specific product she notes using is called Thorne Citramate. Magnesium is a co-factor for over 300 enzymes in the body. 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. She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. 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. The curcumin group had a 28% improvement in their memory/attention abilities and fewer amyloid plaques and tau tangles in the brain, compared to the placebo. Rhonda currently takes between 6 grams daily. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. But more vitamin D isn't always better. Its called. Vitamin D3 - Thorne Research: Two capsules daily (.) Game Changing Impact of Saunas. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. 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. There are many ways to make a healthy smoothie. Visbiome comes in sachet and pill form. (2008)36Probiotics: progress toward novel therapies for intestinal diseases Yan et al. Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! 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. 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. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). 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. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). In her January 2023 Q&A she notes taking 135 mg of magnesium daily. 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. Below, vitamin D expert, Rhonda Patrick, Ph.D., shares the latest research on . If you would prefer a capsule form of vitamin K2 and vitamin k we suggest . Mentioning that higher levels are associated with a lower risk of all-cause mortality8Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies Harris et al. 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. Dr. Patrick's Daily Supplements Recommendations. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. Rhondas Dosage: 2 capsules per day, in the morning. Quercetin is an antioxidant that supports a healthy immune system and clears out senescent cells which help to prevent any age-related diseases from developing. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. Which vitamin D does Joe Rogan take and how much? Get the full details of Dr Rhonda Patrick's supplement brands. 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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