In her January 2023 Q&A she notes taking 135 mg of magnesium daily. Rhonda Harmon is a General Surgeon in Apopka, FL. Dr. Rhonda Patrick. two syllable italian words; who left channel 7 news boston. If youre looking for further Rhonda Patrick related content, below are some related posts Ive written: For those curious, see this post for a log of the main updates over time. 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. PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.78Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects Harris et al (2013). Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. Ie she takes one each day for a month, then switches to the other one for a month. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. 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. Rhondas Dosage: 2 capsules per day, in the morning. Rhonda describes getting adequate magnesium as a long term investment. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). With a score of 8% or greater being correlated with better health outcomes55The Omega-3 Index: Clinical Utility for Therapeutic Intervention | William Harris | 2010 | Current Cardiology Reports. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. The Life Extension version comes in the disodium salt form that was used in the above study. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. In a paper published in 2016, Japanese researchers found that PQQ improves cognitive function (measured using the stroop test), by increasing blood flow and oxygen metabolism to the right prefrontal cortex79Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions Itoh et al (2016). See Rhondas Instagram post on collagen for more info. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. It comes in 2 versions; high DHA and high EPA. Its called. Dr. Rhonda Patrick has an impressive new paper. (2010). iva breaking amish 2020; homes for sale by owner 77083; non toxic tattoo shop near me; instrumentong may mataas na See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). Visbiome comes in sachet and pill form. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. Her brand of choice is Thorne Vitamin D3. The multivitamin Rhonda takes lacks magnesium. As such, she has to supplement it separately. She takes Pure Encapsulations Magnesium Glycinate. Rhonda believes that most of her magnesium should come from her diet and not supplementation. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. It contains a phospholipid form of omega-3 that has additional benefits (read more below). That said, its still relatively under studied compared to other supplements. Rhondas multivitamins contain 2,000 IU per day. Please note that where I link to products, some of these links are affiliate links. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Broq is manufactured by the same company as Prostaphane, for the US market. To her knowledge the subscriber didnt receive a reply containing data to allay this potential concern. This thread is archived 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. Multivitamin by Pure Encapsulation fills in any nutritional gaps in your diet. In this next section well look at the supplements Rhonda takes in the evenings. The specific product she notes using is called Thorne Citramate. The above does not constitute medical advice in any shape or form. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. WebSulforaphane, an isothiocyanate compound, is the most potent naturally-occurring inducer of the body's key detoxification enzymes. Webrhonda patrick fish oil huberman. abductor digiti minimi pain foot; vicksburg high school football schedule 2022; elbow clicking tricep extension; why are my messages green and not sending; In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Webdr rhonda patrick vitamin d joe rogan. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. (2015). 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. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. 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. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. 301. However, for people who dont exercise, then the use of metformin may warrant further inspection. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. Rhonda Patrick Supplements - What Does She Take? The takeaway is that APOE4s aren't as able to get DHA where it needs to go unless the DHA is in phospholipid form. So far weve discussed Rhondas morning supplements. If interested, you can view the change log here. (2016). See FDA warning and a paper on mycocystins in dietary supplements. Then, if she wants an extra boost, she will make the nootropic drink. 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. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. Examples of stand-alone vitamin D supplements include: Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . | 2014 | Clinical Nutrition. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. 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 ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. WebSummary. She adjusts her supplements over time, and this post is kept continually updated. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. Intake of other supplements did not have an effect on sperm or sex hormones. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. 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. 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. See this and this Instagram post for more on Rhonda discussing salmon roe. 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. Espaol . See Rhondas research section on metformin for more info. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. (2012). WebDr. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. She also questions the value of metformin in healthy individuals who exercise. Sab - Dom 8am - 10pm Das Feriados 8am - 10pm. 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. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. 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. RELATED POST: Dr. Rhonda Patricks Supplement Stack Sulforaphane stimulates what is known as the NRF2 pathway, which promotes positive cell functions: Lutein specifically is also found in egg yolks and animal fats. It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. Every time she would bring up one of her topics, Joe would clearly interrupt and detour the question trying to bring up a counter argument, which honestly didn't go with the topic, before letting her finish her thought. The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A85Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid Nguyen et al (2014). Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg capsules. However, another study using 500mg showed synergistic effects in combination with exercise89Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women Alway et al. 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. 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, Rhonda Patrick Supplements List Updated February 2023, Peter Attia Supplements List What He Takes & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Andrew Huberman Diet and Routine What He Eats & Why. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). So where does the vitamin K2 supplementation come in? The supplement industry, surprisingly, is largely unregulated. Calcium is important, but is better sourced from the diet, as calcium supplements have been associated with cardiovascular disease, This aligns with research showing that vegetarians and vegans have lower levels of EPA & DHA compared to those who eat fish, Approximately 5,000 IU per day in winter, and 2,000 IU in summer, In addition to the 2,000 IU per day in her multivitamin. With extensive experience in marketing, analytics, business operations, finance, and large-scale operations, Patrick founded BodyLogicMD in 2003 This amplifies the importance of choosing a supplement that you can rely upon. 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. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. Get it here Multivitamin O.N.E. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. WebDr. Lun a Vie 8am - 10pm. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. In terms of supplementing K2 (menaquinone), there are two key forms; MK4 & MK7. Vitamin C is an essential micronutrient, well known for its antioxidant properties. Many of those enzymes have to do with energy production and energy utilization. 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). Its a sulfur-rich compound frequently found in cruciferous vegetables like broccoli, bok choy, and cabbage. If you'd like to receive very occasional emails about updates to the site, please sign up below: We've sent you an email - please open it and click confirm to receive email updates. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. 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. | 2021 | Nature Communications. Note: since having her son she has less time for growing broccoli sprouts. WebDr. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. 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. This could lead to increased cardiovascular risk as a result58Circulating uncarboxylated matrix Gla protein, a marker of vitamin K status, as a risk factor of cardiovascular disease van den Heuvel et al. 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