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. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. Saunas, Immunity, Vitamin D & More on Enhancing Your Wellness - An Interview with Dr. Rhonda Patrick on the Joe Rogan Experience. Well known podcaster Joe Rogan often talks about issues of health and wellness. Rhonda doesnt take Athletic Greens, and nor has she in the past. 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. TikTok video from Pro D3 (@prod3uk): "@Joe Rogan Experience Dr Rhonda Patrick on the importance of vitamin D supplementation #blowthisup #vitamind #fyp #vitamindeficiency #joeroganpodcast". The most recent guest on the hugely popular The Joe Rogan Experience is Rhonda Patrick PhD, a cell biologist whose work focuses on promoting a healthier, longer lifespan. - 1 capsule/day Vitamin D - Thorne Research D3 - 5,000 IU/day Magnesium - Pure Encapsulations Magnesium Glycinate - 120mg/day Fish Oil - N-PURE-3 - 4 grams/day (currently unavailable, alternative: Carlson Maximum Omega) Rhonda Patrick's Additional Regular Vitamins & Supplements: One of her recent focuses is on the health impacts of saunas. 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 podcast, Joe Rogan and Dr. Rhonda talk about health truths, myths and expose important information that all should know. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. The Life Extension version comes in the disodium salt form that was used in the above study. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. 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 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 takes 5,000 IUs of vitamin D daily. Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease. Close. Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test. Rosanoff et al. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. Rhonda Patrick:https://youtu.be/4_ZJ8YDOX6g Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. 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. You may already be familiar with a supplement called CoenzymeQ10. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. 175-195 F). (2016). 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. Dr. Patrick's Daily Supplements Recommendations. If she misses a dose in the morning then she will typically double up in the evening. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. 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. 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). Rhonda cites 3 potential benefits of cocoa flavanols: See the studies Rhonda mentions in regard to enhanced circulation: Then studies in regards to enhanced cognition: Then lastly, a Korean study showed 320mg of cocoa daily reduced wrinkles and increased skin elasticity (measured after 24 weeks)24Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial Chung et al. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. I'm being deadly serious,I want to see these freaks of nature super charged. 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. 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). (2014), although more research needed. 23andMes more expensive health package should include ApeE4 testing as standard. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. 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. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Of those, choline and molybdenum are essential micronutrients. Dr. Rhonda Patrick Smoothie Recipes. Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. 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. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. 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. Then separately see this post on the supplements Rhonda gave to her growing toddler. 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. Rhonda currently takes an omega-3 supplement called Norwegian PURE-3, which is touted as a high quality fish oil with low levels of oxidation. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. when asked on Joe Rogan's podcast how vegetarians can supplement EPA & DHA, . Part of the reason for the increase in Alzheimers risk with APOE4 is that it impairs regular DHA transport into the brain. All lists below are great to strengthen your immune function: Multivitamin - Pure Encapsulations O.N.E: One capsule daily (.) It contains 550mg of choline per 2 capsule serving. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. Avoid taking on an empty stomach. That said, its still relatively under studied compared to other supplements. What brand of quercetin does Joe Rogan take? So far weve discussed Rhondas morning supplements. 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. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. She noted that this is in addition to the 2,000 IU in her multivitamin. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. Its a higher dose per serving (750mg vs 500mg), which is based off clinical studies26Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Studya randomized controlled trial Mastroiacovo et al. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. 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. Ie she takes one each day for a month, then switches to the other one for a month. In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead25Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. A post shared by Joe Rogan (@joerogan) Rhonda's Vitamin D Dosage . It is noticeably expensive, even for ubiquinol. As a self-proclaimed "biologist with two PhDs," Dr. Rhonda Patrick has been studying the gut microbiome and all that it entails for years - she even hosts her own podcast on the topic! When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Joe Rogan's ENTIRE episode with Dr. Rhonda Patrick broken into short audio clips for . Vitamin D3 - Thorne Research: Two capsules daily (.) document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); @import url(https://fonts.googleapis.com/css?family=Open+Sans:400,400italic,700,700italic); It needs a separate supplement, so omitting magnesium is understandable. In this post well look at the supplements Rhonda takes currently. 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. 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). PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.32Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects Harris et al (2013). 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. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. This coupon code gives 10% off orders, in case thats of use. (2014)27Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. Broq is manufactured by the same company as Prostaphane, for the US market. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. Consuming this in addition to her regular omega-3 supplementation. Saunas mimic moderate physical activity. This transport system appears to continue to work even when regular DHA transport is impaired. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. 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. 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). 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. 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. | 2015 | Investigative Ophthalmology & Visual Science. MK7 has a longer half-life, but MK4 is more studied. Which vitamin D does Joe Rogan take and how much? 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. 1 cup of blueberries (fresh or frozen) 1 tall shot glass of flaxseed (optional) Note: Rhonda doesn't drink all the 64 fl oz of her ultimate micronutrient smoothie every morning but usually shares it with her husband. 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 . Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. A retrospective study in the Philippines found that for each standard deviation increase in serum vitamin D people were 7.94 times more likely to have a mild rather than severe COVID-19 outcome and were 19.61 times more likely to have a mild rather than critical outcome. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). Meet Dr. Rhonda Patrick Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. Vegetarian / Vegan Fish Oil Alternatives? Saying that if she had to take antibiotics for some reason, then she would take Visbiome probiotics after, in order to replenish the healthy gut bacteria. Luteolin: A Flavonoid that Has Multiple Cardio-Protective Effects and Its Molecular Mechanisms, Luteolin suppresses inflammation-associated gene expression by blocking NF-B and AP-1 activation pathway in mouse alveolar macrophages, Luteolin Promotes Cell Apoptosis by Inducing Autophagy in Hepatocellular Carcinoma, Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects, Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions, Add-on Treatment with Curcumin Has Antidepressive Effects in Thai Patients with Major Depression: Results of a Randomized Double-Blind Placebo-Controlled Study, Pure Encapsulations Phosphatidylcholine, Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases, Probiotics: progress toward novel therapies for intestinal diseases, P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines, Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid, Effects of Resveratrol on Memory Performance, Hippocampal Functional Connectivity, and Glucose Metabolism in Healthy Older Adults, Resveratrol regulates neuro-inflammation and induces adaptive immunity in Alzheimers disease, Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men, Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women, Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin, Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, doubleblind, placebocontrolled, multicenter trial: The MASTERS trial, Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults, Andrew Huberman Supplements Full List Deep Dive Into What & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Rhonda Patrick Supplements List Updated February 2023, Andrew Huberman Diet and Routine What He Eats & Why, Andrew Huberman Book Recommendations 25 He Recommends & Why, Joe Rogan Supplements List What He Takes & Why 2023. Dr. Rhonda Patrick. Dr. Rhonda Patrick has noted that while too little vitamin D is bad, too much vitamin D is also bad. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. Dr. Rhonda also supplements vitamin D (because she does not get enough sunlight), fish oil, magnesium, potassium, calcium, zinc, iodine, curcumin (a natural anti-inflammatory), and the . 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. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. For context, the RDA for adult women is 425 mg/day. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Rhonda currently takes between 6 grams daily. Thornes contains much less lutein and. By Saunas.org Team | May 27, 2020 | Infrared Sauna. 1 year ago. 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. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. (2015). See this and this Instagram post for more on Rhonda discussing salmon roe. Rhonda Patrick Float Tank? 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! 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. 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. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Rhondas multivitamins contain 2,000 IU per day. 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. different essential micronutrients we need to consume, in order to stay healthy. Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. 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 . Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. If interested, you can view the change log here. There are many ways to make a healthy smoothie. One of the things she revealed is the importance of Vitamin D during this pandemic! Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Rogan was wowed by the evidence Patrick offered, suggesting that vitamin D status has a profound impact on COVID-19 outcomes. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. 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. ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. In this next section well look at the supplements Rhonda takes in the evenings. Note: the easiest way to find this comment thread on her Instagram is to open the post via the Instagram mobile app where this is the top comment. 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. So where does the vitamin K2 supplementation come in? In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . Rhonda uses the sauna 5 days/week, 180-degrees for 25 min. Another vitamin on the list of Joe Rogan supplements is Quercetin, which is backed by both Joe Rogan and Dr. Rhonda Patrick, and for good reason. I want to see these guys stuffed to the gills with Dr Hubermans supplement stack, Joe's nootropics, Rhonda Patrick's diet regime.
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