In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. In this next section well cover supplements Rhonda takes intermittently. One of the things she revealed is the importance of Vitamin D during this pandemic! Carlson - Maximum Omega 2000, 2000 mg Omega-3 Fatty Acids Including EPA and DHA, . 1 apple. Joe uses the sauna 7 days/week, 180-degrees for 25 min. different essential micronutrients we need to consume, in order to stay healthy. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. If she misses a dose in the morning then she will typically double up in the evening. I want to see these guys stuffed to the gills with Dr Hubermans supplement stack, Joe's nootropics, Rhonda Patrick's diet regime. . In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. She also questions the value of metformin in healthy individuals who exercise. 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. Other good sources are meat, fish, potatoes and wheat germ. | 2022 | Nutrients15Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. . This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. Sweat contains metals from plasma and dermal layers, implying it is a mode of excretion for dietary and occupational exposures. Below, vitamin D expert, Rhonda Patrick, Ph.D., shares the latest research on . This amplifies the importance of choosing a supplement that you can rely upon. And, much of the conversation focused on the sunshine vitamin! So it makes sense youd want it for preventing muscle cramps and things like that. Rhonda describes getting adequate magnesium as a long term investment. How much vitamin D does Dr. Rhonda Patrick recommend daily? Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . 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. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. 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. If interested, you can view the change log here. Rhonda's Vitamin D Dosage . ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. For example, as an Amazon Associate, I earn from qualifying purchases. 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. Omega-3 Phospholipids, Alzheimers & APOE4. Rogan takes 5,000 IUs of vitamin D daily. In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Well known podcaster Joe Rogan often talks about issues of health and wellness. Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. 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. Noting it also doubles as a (weak) alternative to painkillers. The Life Extension version comes in the disodium salt form that was used in the above study. See here for the differences. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. There are many ways to make a healthy smoothie. 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. 229. 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). In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. 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. The link between Covid and Vitamin D deficiency hasn't been studied, but Dr. Patrick has theorizing that due to Covid entering from the ace2 receptor and Vitamin D deficiency has been shown to lead to problems with the ace2 receptors functioning. Some notes from her podcasts on the JRE. June 14, 2019. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. (2014), although more research needed. Vitamin D is known to reduce . Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. Rhondas Pregnancy, Breastfeeding & Toddler Supplements. 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. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). 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. 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. The supplement industry, surprisingly, is largely unregulated. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Please note that where I link to products, some of these links are affiliate links. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. It is noticeably expensive, even for ubiquinol. 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. She currently uses a blend of vitamin D3, vitamin K1 and calcium. Close. 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. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A39Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid Nguyen et al (2014). 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. Note that she lives in San Diego, which is close to the equator and a sunny place in general. Rogan himself did call out Asprey's misinformation on his podcast, saying in episode #459 with Dr. Rhonda Patrick that "he gets s--- wrong and I don't know if he's always so good at recognizing . Then separately see this post on the supplements Rhonda gave to her growing toddler. Rhonda Patrick Float Tank? Rogan adds, "The sensory deprivation chamber has served as my most valuable tool for enhancing mind and memory development, thinking, and being transformed. Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . 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. 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. 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. 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. Game Changing Impact of Saunas. 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. 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). Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. 23andMes more expensive health package should include ApeE4 testing as standard. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. 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. Last week, Elysium sponsored the show and Rogan said the following. March 15, 2022. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. Dec 22, 2022. . Populations with vitamin D deficiency at high risk for COVID-19 mortality. Visbiome comes in sachet and pill form. See Rhondas research section on metformin for more info. In a Tim Ferriss interview Rhonda recommended that you check if the supplement brand youre looking to buy is certified by the NSF (National Sanitary Foundation). The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Of those, choline and molybdenum are essential micronutrients. 1. It contains 10mg of free-form stabilized sulforpahane per tablet. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. Vitamin C is an essential micronutrient, well known for its antioxidant properties. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child.
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