It needs a separate supplement, so omitting magnesium is understandable. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. She adjusts her supplements over time, and this post is kept continually updated. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 20% off, you can use this coupon code). 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. Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. Below are a couple of algae based omega-3s, so you can see their cost per gram of EPA & DHAs: ^ Rhonda recently interviewed Omega-3 expert Dr Bill Harris (link). The protective effects of all the supplements including probiotics, multivitamins, omega-3, and vitamin D were only consistently found in women of all ages and weights in the US, UK, and Sweden. View this post on Instagram. Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. She didnt mention the frequency, whether its daily or every few days. Vitamin D is known to reduce . Other good sources are meat, fish, potatoes and wheat germ. 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. 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. Its called. If you'd like to receive very occasional emails about updates to the site, please sign up below: We've sent you an email - please open it and click confirm to receive email updates. 3 cups of baby spinach. Transcript and discussion of #1474 - Dr. Rhonda Patrick from The Joe Rogan Experience podcast. It contains: She says its like dynamite for the brain, and she feels on fire with it . 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. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. 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. What brand of quercetin does Joe Rogan take? See Rhondas research section on metformin for more info. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. Close. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. Fish Oil DHA and EPA. 1 apple. 175-195 F). Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. Omega-3 Phospholipids, Alzheimers & APOE4. See Rhondas Instagram post on collagen for more info. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. 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 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). 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 K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. 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. 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. She adds a couple of important caveats: In terms of an estimate on dosage for the Lions Mane, Rhonda cites a study (source) that showed significant improvements in cognitive function after 8 weeks of 3g per day vs placebo for 50-80 year olds with existing cognitive impairment. CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). 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. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. This amplifies the importance of choosing a supplement that you can rely upon. However, they have since stopped doing IFOS testing for their product (link), so its not possible to check batches for their oxidation levels or heavy metal content. The entire Saunas.org team is a huge fan of Dr. Rhonda Patrick's work and has been following her and her team at Found My Fitness for years. Dr. Patrick's Daily Supplements Recommendations. ). That said, its still relatively under studied compared to other supplements. Dr. Rhonda Patrick Smoothie Recipes. 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. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. 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. 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. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. 2 medium to large carrots. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. Dr. Rhonda Patrick has been making waves in the field of healthy aging. 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. (2014), although more research needed. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. 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