The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). 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. She has also mentioned an alternative product called Metagenics OmegaGenics. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. Dr. Rhonda Patrick's recent interview of Dr. David Sinclair about the NMN supplement shelf life (nicotinamide mononucleotide, an NAD+ precursor) has created quite a stir among NMN users. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Note that she lives in San Diego, which is close to the equator and a sunny place in general. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. 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) Rhonda P. Patrick [email protected] For this reason, many individuals at risk or already diagnosed with any of these disorders would benefit by a vitamin D supplement. This amplifies the importance of choosing a supplement that you can rely upon. Probiotics. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). 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). Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. 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. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. 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. She says her interest in resveratrol stems mainly from preliminary clinical trials showing positive benefits in cognition for older and cognitively impaired adults, including: Her current reservation is around a study that showed 250mg/day of resveratrol blunted the positive effects of exercise88Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men Gliemann et al (2013). 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. | 2022 | Nutrients61Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. (2010). Its called. Below summarizes the details: VSL #3 was originally created by Professor Claudio De Simone, and produced by VSL Inc. All the clinical studies before 2016 were performed on the original formula of VSL#3. 16. Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! Thornes contains much less lutein and. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. As of Rhondas January 2023 Q&A she is still takin CocoaVia. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. 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. 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. Note: since having her son she has less time for growing broccoli sprouts. 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. 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. 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). See Rhondas Instagram post on collagen for more info. Webdr rhonda patrick vitamin d joe rogan. 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. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. 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 dose53Blood 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. 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. She adjusts her supplements over time, and this post is kept continually updated. (2014). So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. Dr. Rhonda Patrick takes one 200 mg capsule daily. Its been linked to digestive and heart health benefits. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). In this next section well cover supplements Rhonda takes intermittently. This paper suggests there is strong evidence that up to 20 mg / day of Lutein is safe62Dietary guidance for lutein: consideration for intake recommendations is scientifically supported Ranard et al. Rhonda has a comprehensive topic page which covers many details on vitamin C. She currently takes it via a supplement called Pure Encapsulations Ester C, which includes 619 mg per 1 capsule serving. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. The NHANES 2011-2012 study found only 57% of men and 37.5% of women (N = 4,306) met the adequate intake of K157Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES Harshman et al. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. See here for the differences. Please note that where I link to products, some of these links are affiliate links. 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); The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. 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. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. It contains 550mg of choline per 2 capsule serving. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. 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. 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. 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. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. Rhonda L. Harmon is a General Surgeon in Apopka, FL. 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, Metabolism of -linolenic acid in humans, 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. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. WebRhonda Patricks Supplements Hydrolyzed Collagen For healthy joints, hair, skin nails, and overall wellbeing, Patrick uses Great Lakes hydrolyzed collagen which contains 18 amino acids. So far weve discussed Rhondas morning supplements. WebDr. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. However, it turns out the new formulation of VSL #3 differs significantly from the old one83P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018), and thus should be treated with caution at minimum, and at maximum, avoided. 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. Visbiome comes in sachet and pill form. So where does the vitamin K2 supplementation come in? Lutein specifically is also found in egg yolks and animal fats. 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. 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. Many of those enzymes have to do with energy production and energy utilization. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. She has a micronutrient-rich green smoothie every morning MK7 has a longer half-life, but MK4 is more studied. Her work is heavily concentrated on aging, nutrition, and, most importantly, cancer prevention. 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. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone64Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. However, now Rhonda only takes Visbiome after drinking alcohol. 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 Suboptimal magnesium status in the United States: are the health consequences underestimated? Presumably she then tops up using vitamin D capsules. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. 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. It also includes a section for brands specific to UK & Canada. 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. She describes ubiquinol as playing an important role in mitochondrial energy production. 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. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). 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. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. WebSummary. Rhonda mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg capsules. Rhondas multivitamins contain 2,000 IU per day. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Intake of other supplements did not have an effect on sperm or sex hormones. 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. 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. Her ONE multivitamin already 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. For Zeaxanthin, according to this paper63Zeaxanthin: 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. 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. 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). 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). This thread is archived (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. 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. 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. So far weve covered supplements that Rhonda has said she takes on a daily basis. Therefore its important to use blood testing to ensure youre staying within the healthy range. ZMA supplements contain zinc and magnesium aspartate and B6. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. Rhonda wanted to go over her topics and clear up misinformation, but Joe wouldn't let her. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. David supplements with ~1 gram of powdered resveratrol every morning, mixed in with some yogurt (once again, brand not disclosed) Why yogurt? 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