Rhondas Pregnancy, Breastfeeding & Toddler Supplements. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. WebRhonda Patricks Supplements Hydrolyzed Collagen For healthy joints, hair, skin nails, and overall wellbeing, Patrick uses Great Lakes hydrolyzed collagen which contains 18 amino acids. 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. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). However, she was asked by a subscriber of hers what she thinks of it. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. She describes ubiquinol as playing an important role in mitochondrial energy production. This coupon code gives 10% off orders, in case thats of use. 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. In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. 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. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. 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. 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. 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 dose53Blood 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. Dr. Rhonda Patrick. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. In part, this is because fish dont actually produce omega-3s, instead they get them from the plankton and algae in their diet so by consuming algae youre going direct to the source49Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. I aim to get most of my magnesium from leafy greens, but I take magnesium glycinate at night and electrolytes on days I sauna and work out hard. 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. 7. 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. So far weve covered supplements that Rhonda has said she takes on a daily basis. 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. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg capsules. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. 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. Please note that where I link to products, some of these links are affiliate links. But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. Rhonda doesnt take Athletic Greens, and nor has she in the past. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. 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. 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 exercise88Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men Gliemann et al (2013). Vitamin K2 Vitamin K comes in two forms: K1 and K2. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. *Oxidation levels come via IFOS batch tests. Find Dr. Harmon's phone number, address, insurance information, hospital affiliations and more. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. Dr. Rhonda Patrick takes one 200 mg capsule daily. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 15% off, you can use this coupon code). Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. 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). To enhance her diet with micronutrients and prebiotic fiber, she consumes smoothies daily to increase her raw vegetable intake. Multivitamin by Pure Encapsulation fills in any nutritional gaps in your diet. Its been linked to digestive and heart health benefits. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. Rhonda currently takes between 6 grams daily. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. WebSulforaphane, an isothiocyanate compound, is the most potent naturally-occurring inducer of the body's key detoxification enzymes. Dr. Rhonda Patrick has an impressive new paper. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. (2014), although more research needed. PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.78Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects Harris et al (2013). 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. 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. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. | 2017 | European Journal of Nutrition. She consumes it by adding it to her smoothies, coffee and sometimes tea. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. 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. 16. 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. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. It contains 550mg of choline per 2 capsule serving. 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). CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A85Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid Nguyen et al (2014). Namely: So when it comes to healthy individuals who exercise, she doesnt see any synergy with the use of metformin for improving healthspan and lifespan. 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 transport59The relationship between vitamin K and peripheral arterial disease Vissers et al. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. She adjusts her supplements over time, and this post is kept continually updated. Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . Sab - Dom 8am - 10pm Das Feriados 8am - 10pm. Vegetarian / Vegan Fish Oil Alternatives? Consuming this in addition to her regular omega-3 supplementation. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. Promote autophagy, which is the cleaning up of cellular junk, Ground Turmeric as a Source of Lead Exposure in the United States , Lead chromate pigments added to turmeric threaten public health across Bangladesh . Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. WebDr. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. 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. two syllable italian words; who left channel 7 news boston. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. The takeaway is that APOE4s aren't as able to get DHA where it needs to go unless the DHA is in phospholipid form. It is noticeably expensive, even for ubiquinol. Suboptimal magnesium status in the United States: are the health consequences underestimated? In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. **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. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. (2008)82Probiotics: progress toward novel therapies for intestinal diseases Yan et al. Medicare Supplement | 2014 | Clinical Nutrition. So where does the vitamin K2 supplementation come in? 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. Rhondas multivitamins contain 2,000 IU per day. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. Dr. Rhonda Patrick on Children Supplementation There are several supplements that Rhonda points out to be crucial in a childs development. For a detailed breakdown of what else this article covers, see the table of contents below: This section covers the supplements Rhonda takes in the morning. Then separately see this post on the supplements Rhonda gave to her growing toddler.
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