The supplement industry, surprisingly, is largely unregulated. (2016). Vitamin K2 - Thorne Research K2/D3 Drops: One drop every two to three days. She noted that this is in addition to the 2,000 IU in her multivitamin. She currently uses a blend of vitamin D3, vitamin K1 and calcium. Joe uses the sauna 7 days/week, 180-degrees for 25 min. (2014), although more research needed. He notes in their FAQs that excessive sunlight or heat after harvest will rapidly degrade some of the phytochemicals and vitamins of interest in the leaves so its worth caution when sourcing. In her May 2022 interview with Andrew Huberman, she mentioned occasionally taking a different magnesium product at night before bed, called Magnesi-Om (20% off coupon code here). Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. 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. 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 source3Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. As an expert in vitamin D, Rhonda Partick has revealed her most current research regarding the effect of vitamin D including: The aging process Autoimmunity Mood Autism. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. . As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. Rhonda uses the sauna 5 days/week, 180-degrees for 25 min. Thornes contains much less lutein and. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. However, for people who dont exercise, then the use of metformin may warrant further inspection. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. Quercetin is an antioxidant that supports a healthy immune system and clears out senescent cells which help to prevent any age-related diseases from developing. March 15, 2022. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. All lists below are great to strengthen your immune function: Multivitamin - Pure Encapsulations O.N.E: One capsule daily (.) Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. June 14, 2019. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. A post shared by Joe Rogan (@joerogan) Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. Rhonda doesnt take Athletic Greens, and nor has she in the past. It is noticeably expensive, even for ubiquinol. You can instead skip to the next section Rhondas Method for Choosing Supplement Brands. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. Additionally, Rhondas interest was piqued by a study showing that in 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in global lines and wrinkles. This amplifies the importance of choosing a supplement that you can rely upon. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. Some notes from her podcasts on the JRE. She didnt mention the frequency, whether its daily or every few days. De-prioritizing other functions, such as those that could aid in longevity. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. Rogan adds, "The sensory deprivation chamber has served as my most valuable tool for enhancing mind and memory development, thinking, and being transformed. If youve got any queries on the above, please leave them below in the comments. 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. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). A study, 200mg/daily resveratrol supplementation improved healthy 50-75 year olds memory recall, In another study, patients with alzheimers disease who took resveratrol saw improvements in cognition, and decreases in biomarkers of Alzheimers disease and inflammation, Reduction in gaining lean muscle mass whilst on an exercise program, compared to placebo, Inhibition of mitochondrial adaptations and improvements in cardiorespiratory fitness by 50 percent and diminished whole-body insulin sensitivity after aerobic exercise, Notes on many of the key things Rhonda has discussed about, Notes on the supplements Rhonda is giving to her, now, toddler (. 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. Whilst Rhondas goal is to get her micronutrients from her diet, taking a multivitamin avoids risk of a short fall if her diet doesnt provide 100% of needs. One of her recent focuses is on the health impacts of saunas. 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. Note that she lives in San Diego, which is close to the equator and a sunny place in general. 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. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. 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). 3 grams of high-DHA Norwegian PURE-3 fish oil daily (6 pills) and high-EPA Norwegian PURE-3 fish oil. Before switching over to Visbiome, Rhonda was taking VSL #3 probiotic, which had been the subject of over 25 publishes studies, showing efficacy in IBS, IBD, colitis and c. diff. If she misses a dose in the morning then she will typically double up in the evening. 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. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. 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. Rhonda describes getting adequate magnesium as a long term investment. See Rhondas Instagram post on collagen for more info. She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. 1. 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. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. She has also mentioned an alternative product called Metagenics OmegaGenics. Most recently Rhonda is taking a supplement called called, Previously she had supplemented it individually, via, Improvements to skin (decreased wrinkles and increased skin elasticity), Dark chocolate (85% cocoa), but not milk chocolate (35% cocoa), improved walking ability in elderly patients with peripheral artery disease, Increased endurance performance in young male cyclists who consumed dark chocolate showing a performance increase of 17% vs consuming white chocolate, Cocoa consumption decreased blood pressure in healthy individuals, in a dose dependent manner, Increased cognition in young adults, measured via a cognitively demanding test, Protection from cognitive decline in the elderly, Adding moringa powder to room temperature water at ratio of 1:100 powder to water, Leaving to stand for at least 10 minutes prior to drinking, The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it, 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 . It needs a separate supplement, so omitting magnesium is understandable. 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. Dr. Rhonda Patrick has noted that while too little vitamin D is bad, too much vitamin D is also bad. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. Of course, more isnt always better. She describes ubiquinol as playing an important role in mitochondrial energy production. 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. (2008)36Probiotics: progress toward novel therapies for intestinal diseases Yan et al. Dr. Rhonda recommends vegetable smoothies as the best option. Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. when asked on Joe Rogan's podcast how vegetarians can supplement EPA & DHA, . Taken from JRE #1474 w/Dr. 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. Dr. Patrick's Daily Supplements Recommendations. In this post well look at the supplements Rhonda takes currently. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. Rhonda Patrick's Core Daily Vitamin & Supplements: Multivitamin - Pure Encapsulations O.N.E. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Fish Oil DHA and EPA. She points to research that shows vitamin D may boost innate immunity, improve body composition, and reduce rates of heart disease. Posted by. 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. Quercetin - added recently. Nootropics are products aimed at improving cognitive function, and in Rhondas June 2021 members Q&A she updated us on her preferred nootropic, which she consumes in the form of a drink. Close. The specific product she notes using is called Thorne Citramate. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. Rhondas multivitamins contain 2,000 IU per day. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. So it makes sense youd want it for preventing muscle cramps and things like that. It contains: She says its like dynamite for the brain, and she feels on fire with it . 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. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. For example, probiotics can help regulate the innate and adaptive immune responses by modulating the functions of dendritic cells, macrophages, and T and B lymphocytes35Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases Vanderpool et al. Ie she takes one each day for a month, then switches to the other one for a month. (2017). 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. Transcript and discussion of #1474 - Dr. Rhonda Patrick from The Joe Rogan Experience podcast. View this post on Instagram. She has done extensive research on aging, metabolism, nutrition, and cancer. 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. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). 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. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. Dr. Rhonda Patrick Smoothie Recipes. Then separately see this post on the supplements Rhonda gave to her growing toddler. Vegetarian / Vegan Fish Oil Alternatives? Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. Theres a little monk fruit too, which sweetens the mixture. Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. Avoid taking on an empty stomach. 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. 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. Presumably she then tops up using vitamin D capsules. Rhonda currently takes a sulforaphane supplement called BROQ. Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. Then, if she wants an extra boost, she will make the nootropic drink. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . She also questions the value of metformin in healthy individuals who exercise. Joe Rogan Experience & Dr. Rhonda Patrick on Fasting. In 2014, she published a paper in the FASEB Journal on how vitamin D regulates serotonin synthesis & how it relates to autism. If you would prefer a capsule form of vitamin K2 and vitamin k we suggest . She consumes it by adding it to her smoothies, coffee and sometimes tea. As a guideline, below is the list of brands that Rhonda often uses (either currently, or in the past): Then separately, Rhonda has discussed using Labdoor and Consumer Lab in order to check products for contaminants such as heavy metals. We've complied her top 11 supplement recommendations all in 1 place. They are stick thin half dead and kept alive purely from what I can only assume is an insatiable curiosity. We know that good sleep is absolutely crucial to overall health, so if we can supplement melatonin and measure a noticeable positive impact on sleep, thats a big (easy) win. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. 5,000 IUs daily, especially during these covid 19 times. She goes on to say that in this Consumer Lab report, the CocoaVia brand was shown to have almost undetectable levels of cadmium and lead making it a safe option, and a key reason she opted for it. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. Below is an excellent video of Dr. Patrick discussing the benefits of Vitamin D on the Joe Rogan Experience. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. 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. You may already be familiar with a supplement called CoenzymeQ10. In this next section well look at the supplements Rhonda takes in the evenings. See FDA warning and a paper on mycocystins in dietary supplements. For context, the RDA for adult women is 425 mg/day. (2017). Vitamin D - Thorne Research - D3 5,000iu. Last week, Elysium sponsored the show and Rogan said the following. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. 1 apple. Rhonda's Vitamin D Dosage . 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 . She adjusts her supplements over time, and this post is kept continually updated. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. PodClips. Broq is manufactured by the same company as Prostaphane, for the US market. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. 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. Dec 22, 2022. 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. This could lead to increased cardiovascular risk as a result12Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. Archived. Joe Rogan Experience - Best of the Week of December 17, 2017 JRE #1054 - Dr. Rhonda Patrick - JRE #1055 - Bret Weinstein - edited by Mischief Makers Productions - ( intro by . It also includes a section for brands specific to UK & Canada. 229. (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. How much vitamin D does Dr. Rhonda Patrick recommend daily? Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. 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. 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. This section covers the supplements Rhonda takes in the morning. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. 1 tomato. different essential micronutrients we need to consume, in order to stay healthy. Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. 1 year ago. This transport system appears to continue to work even when regular DHA transport is impaired. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Consuming this in addition to her regular omega-3 supplementation. 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. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. Which vitamin D does Joe Rogan take and how much? Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. ncbi.nlm.nih.gov. 2 medium to large carrots. For example, as an Amazon Associate, I earn from qualifying purchases. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. Saunas mimic moderate physical activity. 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. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. There are studies showing that any people in the US (and the world) are low in vitamin D. It's one of the most affordable supplements when comparing to other ones. Sa fortune s lve 2 000,00 euros mensuels Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. 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. Thank you Dr. Rhonda Patrick!you gave me exactly the answer I was looking for. "This episode of the podcast is [] She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. . Therefore its important to use blood testing to ensure youre staying within the healthy range. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone18Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. 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). In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. #1474 - Dr. Rhonda Patrick The Joe Rogan Experience 125 Clips.
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