See here for the differences. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. She adjusts her supplements over time, and this post is kept continually updated. 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 describes ubiquinol as playing an important role in mitochondrial energy production. 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). 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 this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. 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). Dr. Rhonda Patrick has been making waves in the field of healthy aging. Then separately see this post on the supplements Rhonda gave to her growing toddler. 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). Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. She also questions the value of metformin in healthy individuals who exercise. As a self-proclaimed "biologist with two PhDs," Dr. Rhonda Patrick has been studying the gut microbiome and all that it entails for years - she even hosts her own podcast on the topic! 3 cups of baby spinach. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. See Rhondas research section on metformin for more info. Some notes from her podcasts on the JRE. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. 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. 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. 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. Dr. Rhonda Patrick Supplement FAQs. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. Click here for a special offer!. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Note: since having her son she has less time for growing broccoli sprouts. 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. 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. | 2014 | Clinical Nutrition. The most recent guest on the hugely popular The Joe Rogan Experience is Rhonda Patrick PhD, a cell biologist whose work focuses on promoting a healthier, longer lifespan. 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 . Well known podcaster Joe Rogan often talks about issues of health and wellness. Rhonda uses the sauna 5 days/week, 180-degrees for 25 min. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). 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. 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. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. Thank you Dr. Rhonda Patrick!you gave me exactly the answer I was looking for. In this next section well cover supplements Rhonda takes intermittently. For Zeaxanthin, according to this paper17Zeaxanthin: Review of Toxicological Data and Acceptable Daily Intake James Edwards | 2016 | Journal of Ophthalmology, the EU put an upper use level of 2 mg / day. This section covers supplements that Rhonda has previously taken but isnt currently. 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. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone18Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. Joe Rogan has interviewed . Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. 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. 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. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. 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. 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. 175-195 F). 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. How much vitamin D does Dr. Rhonda Patrick recommend daily? Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. different essential micronutrients we need to consume, in order to stay healthy. - 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 . 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. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. 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). In 2014, she published a paper in the FASEB Journal on how vitamin D regulates serotonin synthesis & how it relates to autism. Lutein specifically is also found in egg yolks and animal fats. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. ). 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. He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. 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