(2016). The goal of this blog is to share information around health and longevity, with the hope that others find it useful. 1 banana. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. Many of those enzymes have to do with energy production and energy utilization. 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. Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. Smoothies are great because they are easy to make, quick to consume and are packed with nutrients. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . Joe uses the sauna 7 days/week, 180-degrees for 25 min. 23andMes more expensive health package should include ApeE4 testing as standard. . The first video on JRE received over 2.5 million views. The supplement industry, surprisingly, is largely unregulated. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. 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. She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. | 2014 | Clinical Nutrition. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. She has done extensive research on aging . See Rhondas research section on metformin for more info. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. 1 large avocado. He has said he takes the Thorne vitamin D . Dr. Rhonda Patrick. 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 . Rhonda opts for the sachets which contain 4x as many live bacteria. 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. This coupon code gives 10% off orders, in case thats of use. Vitamin D is one of those nutrients in which lots of people are deficient. 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. 3 cups of baby spinach. Vitamin K2 - Thorne Research K2/D3 Drops: One drop every two to three days. 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. 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. Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. Of course, more isnt always better. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. Thornes contains much less lutein and. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. If interested, you can view the change log here. (2017). In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. Rogan was wowed by the evidence Patrick offered, suggesting that vitamin D status has a profound impact on COVID-19 outcomes. March 15, 2022. Vitamin D is essential to the human body and has a direct effect on the expression of more than 1,000 genes in most of our cells10Vitamin D: A Micronutrient Regulating Genes Carsten Carlberg | 2019 | Current Pharmaceutical Design. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). So where does the vitamin K2 supplementation come in? (2008)36Probiotics: progress toward novel therapies for intestinal diseases Yan et al. 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). 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. Joe Rogan has interviewed . 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. TikTok video from Pro D3 (@prod3uk): "@Joe Rogan Experience Dr Rhonda Patrick on the importance of vitamin D supplementation #blowthisup #vitamind #fyp #vitamindeficiency #joeroganpodcast". 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. This section covers the supplements Rhonda takes in the morning. 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. 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). Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. Instead, consider: omega-3, glutamine, magnesium, calcium (if concerned about bone injury), vitamin D, and tart cherry juice for persistent soreness Introduction Dr. Andy Galpin ( @DrAndyGalpin ), Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of . However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. 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. See Rhondas Instagram post on collagen for more info. This section covers supplements that Rhonda has previously taken but isnt currently. 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). As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. 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. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. 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. Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. With a PhD in biomedical science and a Bachelor's of Science degree in biochemistry/chemistry she is an expert and vocal spokesperson for health research. Dr. Rhonda Patrick Smoothie Recipes. For a bigger version of this table with more products and details, see this spreadsheet. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Covering her multivitamin, vitamin D, Omega-3 fish oil, K2, Magnesium, Probiotics, PQQ, Curcumin, Collagen, Sulforaphane, Choline, Lion's Mane Mushroom and more. View this post on Instagram. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. It comes from Dr. Rhonda Patrick. She consumes it by adding it to her smoothies, coffee and sometimes tea. 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). Visbiome comes in sachet and pill form. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. Dec 22, 2022. Of course, its worth noting that the amount of cocoa in regular chocolate is low so you want to be consuming high cacao content products to receive these benefits. She has also mentioned an alternative product called Metagenics OmegaGenics. She notes that exercise is better at preventing type 2 diabetes than metformin, citing a randomized controlled trial involving 3,200 people44Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin Diabetes Prevention Program Research Group (2002). There are many ways to make a healthy smoothie. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! 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. Rhondas Dosage: 2 capsules per day, in the morning. ncbi.nlm.nih.gov. Eu J Sofri por Amor Mas No Sofro Mais - 2T Da Serra. She has been a regular on the Joe Rogan . Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Fish Oil DHA and EPA. Whilst vitamin K1 is prioritized for use in the liver, vitamin K2 appears to be prioritized for use in the periphery, which will support calcium transport13The relationship between vitamin K and peripheral arterial disease Vissers et al. PodClips. 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 (. Rhondas alternative suggestion is to check the IFOS site (International Fish Oil Standards), and use their batch testing of oxidation and heavy metal levels to guide your product choice. 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. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. Magnesium is a co-factor for over 300 enzymes in the body. 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. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). 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. the podcaster told Dr. Rhonda Patrick that he takes 5000 IUs of vitamin D every day. In this post well look at the supplements Rhonda takes currently. 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. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? 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. | 2021 | Nature Communications. 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. Combien gagne t il d argent ? Other good sources are meat, fish, potatoes and wheat germ. Lutein specifically is also found in egg yolks and animal fats. If youve got any queries on the above, please leave them below in the comments. 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. Last week, Elysium sponsored the show and Rogan said the following. 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. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. In this next section well cover supplements Rhonda takes intermittently. Some notes from her podcasts on the JRE. So it makes sense youd want it for preventing muscle cramps and things like that. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). Rhonda Patrick Float Tank? 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. Vitamin C is an essential micronutrient, well known for its antioxidant properties. 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. So far weve covered supplements that Rhonda has said she takes on a daily basis. I'm being deadly serious,I want to see these freaks of nature super charged. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. Vitamin D3 - Thorne Research: Two capsules 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. when asked on Joe Rogan's podcast how vegetarians can supplement EPA & DHA, . As a guideline, below is the list of brands that Rhonda often uses (either currently, or in the past): Then separately, Rhonda has discussed using Labdoor and Consumer Lab in order to check products for contaminants such as heavy metals. On a 2018 episode (108 minute mark), they briefly mentioned her taking Elysium's NAD supplement Basis. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. 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. (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. Dr. Rhonda Patrick recommends getting a blood test to determine your baseline concentration of Vitamin D and then supplement with Vitamin D3 to achieve a blood concentration of 40 to 60ng/ml. 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. It needs a separate supplement, so omitting magnesium is understandable. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. Posted by. 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. However, another study using 500mg showed synergistic effects in combination with exercise43Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women Alway et al. 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. The studies above specifically reference the cocoa flavanol content as a quantitative marker, and CocoaVia contains 500mg of cocoa flavanols per serving. She says her interest in resveratrol stems mainly from preliminary clinical trials showing positive benefits in cognition for older and cognitively impaired adults, including: Her current reservation is around a study that showed 250mg/day of resveratrol blunted the positive effects of exercise42Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men Gliemann et al (2013). For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. Its called. But, you know, I'm . For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. 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.

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