Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. Sulforaphane supplements vs. broccoli sprouting | Rhonda Patrick Just passing along Rhonda Patrick information. Patrick is an advocate of nutrigenomics, meaning she bases her food intake on her individual genetic needs. Seeing as her education is fully entrenched in bioscience studies, it is no surprise that she is a good authority on supplements. 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. Dr. Rhonda Patrick Supplements Overview 2022 - Eat.Move.Hack. Visbiome comes in sachet and pill form. So what is it? In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. 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. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. Rhonda Patrick 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. | 2017 | European Journal of Nutrition. The supplement industry, surprisingly, is largely unregulated. Rhonda wanted to go over her topics and clear up misinformation, but Joe wouldn't let her. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. Main Supplements Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. 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. The Life Extension version comes in the disodium salt form that was used in the above study. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). Rhonda Patricks Top 11 Supplements, Trusted Brands and Doses See this and this Instagram post for more on Rhonda discussing salmon roe. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. Patrick Savage. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. No specific brands mentioned A multivitamin to fill in the gaps in her diet Vitamin D Make sure to measure your levels before and after supplementing to make sure youre nearing the optimal range (30-60 ng/mL) Fish oil (in these Podcast Notes, Rhonda recommended this brand) It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. 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 section covers supplements that Rhonda has previously taken but isnt currently. In this next section well cover supplements Rhonda takes intermittently. So by exercising, and taking a nonsteroidal anti-inflammatory agent afterwards, you block the effects of IL-6 Theres been studies showing taking high dose antioxidants (like vitamin C) suppressed the insulin sensitivity effects of exercise, possibly by suppressing IL-6 When you exercise, IL-6 rises briefly, but over time your base levels But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. 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. Presumably she then tops up using vitamin D capsules. If she misses a dose in the morning then she will typically double up in the evening. See FDA warning and a paper on mycocystins in dietary supplements. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. You may already be familiar with a supplement called CoenzymeQ10. Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. Dr When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Rhonda Patrick Supplements List - Updated February 2023 Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. 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). She has also mentioned an alternative product called Metagenics OmegaGenics. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. Note: since having her son she has less time for growing broccoli sprouts. PQQ Rhonda supplements with this (20mg a day), made by bacteria in the soil, plants take it up from the soil Has been shown to improve mitochondrial function, lowers markers of inflammation Has 20,000x times the effect of ascorbic acid, so its a really powerful antioxidant Really concentrated in breast milk Dr. Rhonda Patrick: Micronutrients for Health & Longevity 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. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. Additionally, Dr. Patrick outlines protocols The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone64Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. Nothing is being sold. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. 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. The studies above specifically reference the cocoa flavanol content as a quantitative marker, and CocoaVia contains 500mg of cocoa flavanols per serving. Rosanoff et al. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. 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. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. Even when she changes others, the four below are her core: A multivitamin supplement provides all the essential micronutrients she needs to push through the days. This way, she doesnt have to take a pill for each of these individual nutrients she needs. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. The above does not constitute medical advice in any shape or form. Vitamin D and the omega3 fatty acids control serotonin synthesis She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. They include the following: Multivitamin Pure Nutrients Gummies Fish Oil Nordic Naturals Omega-3 Gummy Fish Vitamin D Nordic Naturals Vitamin D3 Gummies 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. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. Rhonda opts for the sachets which contain 4x as many live bacteria. Rhonda Patrick In this next section well look at the supplements Rhonda takes in the evenings. She adjusts her supplements over time, and this post is kept continually updated. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. However, for people who dont exercise, then the use of metformin may warrant further inspection. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. With extensive experience in marketing, analytics, business operations, finance, and large-scale operations, Patrick founded BodyLogicMD in 2003 The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it. rhonda patrick Rhonda currently takes between 6 grams daily. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. 16. I aim to get most of my magnesium from leafy greens, but I take magnesium glycinate at night and electrolytes on days I sauna and work out hard. 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. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. Thats not something thats going to show up acutely like a muscle cramp. 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 cataracts60Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration Mrowicka et al. MK7 has a longer half-life, but MK4 is more studied. - Drug Genius 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).