Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. 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 easy listening (they discuss vitamin D, vitamin K, vitamin C, zinc, nootropic gum, sauna protocols, COVID-19, and more) Close. June 14, 2019. That said, its still relatively under studied compared to other supplements. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. Covering her multivitamin, vitamin D, Omega-3 fish oil, K2, Magnesium, Probiotics, PQQ, Curcumin, Collagen, Sulforaphane, Choline, Lion's Mane Mushroom and more. 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. 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. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. Please note that where I link to products, some of these links are affiliate links. It contains: She says its like dynamite for the brain, and she feels on fire with it . 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. In this next section well cover supplements Rhonda takes intermittently. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. 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. But, you know, I'm . Populations with vitamin D deficiency at high risk for COVID-19 mortality. She has done extensive research on aging . Some notes from her podcasts on the JRE. It contains a phospholipid form of omega-3 that has additional benefits (read more below). See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). 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); The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. The above does not constitute medical advice in any shape or form. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. This transport system appears to continue to work even when regular DHA transport is impaired. 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. 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. See here for the differences. Visbiome comes in sachet and pill form. However, for people who dont exercise, then the use of metformin may warrant further inspection. 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 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. 1 banana. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic 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. 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 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. She has done extensive research on aging, metabolism, nutrition, and cancer. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. It has a host of potential benefits, including: The bioavailability of curcumin can be increased with the addition of fat and a component of black pepper called piperine. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. (2014), although more research needed. 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. 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. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg Caps. 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). (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. Joe Rogan welcomed Dr. Rhonda Patrick, a Ph.D in biomedical science and expert on nutritional health, on his hugely popular podcast Thursday to discuss ways to fortify the immune system against COVID-19. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. So it makes sense youd want it for preventing muscle cramps and things like that. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. Joe Rogan's Daily Vitamin & Minerals: Omega-3 Fish Oil - Carlson Omega-3 Fish Oil. 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. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. Rhonda currently takes a sulforaphane supplement called BROQ. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. Rhonda opts for the sachets which contain 4x as many live bacteria. Therefore its important to use blood testing to ensure youre staying within the healthy range. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. So far weve discussed Rhondas morning supplements. It needs a separate supplement, so omitting magnesium is understandable. "I think vitamin D really is the star potentially."- stated on Joe Rogan before millions, May 2020 Dr. Rhonda Patrick Goes In Depth on the Benefits of Vitamin D 2,659,516 views May 14, 2020 In this post well look at the supplements Rhonda takes currently. 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). This section covers supplements that Rhonda has previously taken but isnt currently. This amplifies the importance of choosing a supplement that you can rely upon. However in a federal lawsuit that concluded in 2019, VSL Inc. were found liable for false advertising related to the composition and clinical history of the new VSL #3 formula. 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.
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