This section covers the supplements Rhonda takes in the morning. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for easy listening (they discuss vitamin D, vitamin K, vitamin C, zinc, nootropic gum, sauna protocols, COVID-19, and more) Close. 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 (. He has said he takes the Thorne vitamin D . She currently uses a blend of vitamin D3, vitamin K1 and calcium. March 15, 2022. One of her recent focuses is on the health impacts of saunas. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. Below is an excellent video of Dr. Patrick discussing the benefits of Vitamin D on the Joe Rogan Experience. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. She consumes it by adding it to her smoothies, coffee and sometimes tea. 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). It contains 10mg of free-form stabilized sulforpahane per tablet. Rhonda currently takes between 6 grams daily. Rhonda currently takes a sulforaphane supplement called BROQ. 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. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. . However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. This amplifies the importance of choosing a supplement that you can rely upon. Below are a couple of algae based omega-3s, so you can see their cost per gram of EPA & DHAs: ^ Rhonda recently interviewed Omega-3 expert Dr Bill Harris (link). Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. 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 her January 2023 Q&A she notes taking 135 mg of magnesium daily. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. 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. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. 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 Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg Caps. Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing. For a bigger version of this table with more products and details, see this spreadsheet. 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). 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. 1 tomato. 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. Which vitamin D does Joe Rogan take and how much? In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. 3 cups of baby spinach. Research in cell lines (in-vitro) and animal models suggests it may: Rhonda is currently using a product called Autophagy Renew by Life Extension, which provides 165mg of Luteolin per capsule. She suggests the optimal range is a blood concentration between 40 - 60 ng/ml. 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 . | 2021 | Nature Communications. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. Examples of stand-alone vitamin D supplements include Life Extension 1,000 IU capsules and 5,000 IU capsules. 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 uses the sauna 5 days/week, 180-degrees for 25 min. Dr. Rhonda Patrick has been making waves in the field of healthy aging. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. 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. 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). I'm being deadly serious,I want to see these freaks of nature super charged. However, they have since stopped doing IFOS testing for their product (link), so its not possible to check batches for their oxidation levels or heavy metal content. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. There are over 40 (!) In JRE #1474 (May 2020), Rogan confirmed that he still takes 5000IU of Vitamin D per day. 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