Fish Oil DHA and EPA. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. 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). Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. 5,000 IUs daily, especially during these covid 19 times. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Magnesium is a co-factor for over 300 enzymes in the body. 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). | 2015 | Investigative Ophthalmology & Visual Science. For example, as an Amazon Associate, I earn from qualifying purchases. 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. 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. The specific product she notes using is called Thorne Citramate. 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 dose7Blood 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. She has done extensive research on aging, metabolism, nutrition, and cancer. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. 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. She also questions the value of metformin in healthy individuals who exercise. 23andMes more expensive health package should include ApeE4 testing as standard. 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. 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. Theres a little monk fruit too, which sweetens the mixture. Which vitamin D does Joe Rogan take and how much? See Rhondas research section on metformin for more info. Fasting Mimicking Diet has been shown to improve symptoms of multiple sclerosis Now, on to our guest My guest this episode is Rhonda Perciavalle Patrick, Ph.D., who works with Dr. Bruce Ames, the 23rd most-cited scientist across ALL fields between 1973 and 1984 (! Dr. Rhonda Patrick has been making waves in the field of healthy aging. Dr. Rhonda Patrick Smoothie Recipes. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. It comes in 2 versions; high DHA and high EPA. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . ncbi.nlm.nih.gov. She has also mentioned an alternative product called Metagenics OmegaGenics. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. The first video on JRE received over 2.5 million views. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. 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. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. Rhondas multivitamins contain 2,000 IU per day. Smoothies are great because they are easy to make, quick to consume and are packed with nutrients. As of Rhondas January 2023 Q&A she is still takin CocoaVia. A post shared by Joe Rogan (@joerogan) Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. 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. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. Dr. Rhonda recommends vegetable smoothies as the best option. 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. So where does the vitamin K2 supplementation come in? (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. . One of the things she revealed is the importance of Vitamin D during this pandemic! Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . 229. 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. Click here for a special offer!. when asked on Joe Rogan's podcast how vegetarians can supplement EPA & DHA, . She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. 1 tomato. Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. Broq is manufactured by the same company as Prostaphane, for the US market. She also has a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. | 2014 | Clinical Nutrition. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. Rhonda Patrick:https://youtu.be/4_ZJ8YDOX6g 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. PodClips. Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. 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). Full affiliate disclosure here. Then, if she wants an extra boost, she will make the nootropic drink. #1474 - Dr. Rhonda Patrick The Joe Rogan Experience 125 Clips. The Life Extension version comes in the disodium salt form that was used in the above study. Her original interest was inspired by a study that showed peptides in collagen actually make it intact to cartilage, which suggests its beneficial for joint health (source). In order to make sure she gets an adequate amount of vitamin D levels per day, Patrick resorts to this supplement. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. Note: since having her son she has less time for growing broccoli sprouts. He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. Dr. Rhonda Patrick's diet recommends substituting one meal with a healthy, vitamin-rich smoothie. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. Written By. | 2017 | European Journal of Nutrition. 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. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. She describes ubiquinol as playing an important role in mitochondrial energy production. 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. Archived. There are many ways to make a healthy smoothie. Thorne Research D (Vitamin D3) Dr. Rhonda is also a huge advocate for vitamin D namely vitamin D3, the same kind one gets from the sun. CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). 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. Close. However, she was asked by a subscriber of hers what she thinks of it. Dec 22, 2022. Dr. Patrick's Daily Supplements Recommendations. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. This was in part backed up by a study38P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018) performed by De Simone, showing that the new VSL#3 formula was materially different to the old one. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. different essential micronutrients we need to consume, in order to stay healthy. In a non supplemented vegetarian/vegan diet, the primary source of omega-3 fatty acids comes from alpha linolenic acid (ALA), which is found in various plants (particularly flaxseed). Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. MK7 has a longer half-life, but MK4 is more studied. This transport system appears to continue to work even when regular DHA transport is impaired. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. So far weve covered supplements that Rhonda has said she takes on a daily basis. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. Taken from JRE #1474 w/Dr. All lists below are great to strengthen your immune function: Multivitamin - Pure Encapsulations O.N.E: One capsule daily (.) As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. 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. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. I'm not saying that vitamin D is going to prevent you from getting covid-19 or it's a treatment, although I am involved in a clinical study where we're going to be testing a very small open arm study we can talk about. 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. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. Visbiome comes in sachet and pill form. Lutein specifically is also found in egg yolks and animal fats. "This episode of the podcast is [] Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. 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. 1 apple. But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. Its called. See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Vitamin D is known to reduce . March 15, 2022. Vegetarian / Vegan Fish Oil Alternatives? Presumably she then tops up using vitamin D capsules. The above does not constitute medical advice in any shape or form. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. She noted that this is in addition to the 2,000 IU in her multivitamin. Eu J Sofri por Amor Mas No Sofro Mais - 2T Da Serra. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? 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. Avoid taking on an empty stomach. Noting it also doubles as a (weak) alternative to painkillers. This section covers supplements that Rhonda has previously taken but isnt currently. She has done extensive research on aging . Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. In JRE #1474 (May 2020), Rogan confirmed that he still takes 5000IU of Vitamin D per day. She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. 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. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. 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 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). ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. . Many of those enzymes have to do with energy production and energy utilization. Some notes from her podcasts on the JRE. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). In 2014, she published a paper in the FASEB Journal on how vitamin D regulates serotonin synthesis & how it relates to autism. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. Rhondas Dosage: 2 capsules per day, in the morning. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). The full extent of vitamin's D impact has yet to be fully understoodnearly every cell and tissue in our body has vitamin D receptors (proteins that bind to vitamin D); and in its active form, vitamin D can interact with the vast majority of the body's cells. Get the full details of Dr Rhonda Patrick's supplement brands. 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. 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. It needs a separate supplement, so omitting magnesium is understandable. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. De-prioritizing other functions, such as those that could aid in longevity. 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. Last week, Elysium sponsored the show and Rogan said the following. Rhonda currently takes a sulforaphane supplement called BROQ. Regardez le Salaire Mensuel de Prof Dr Med Djordje Nikolic en temps rel. See this and this Instagram post for more on Rhonda discussing salmon roe. (2017). Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source).
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