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. What does Rhonda supplement with? First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. You may already be familiar with a supplement called CoenzymeQ10. In this next section well look at the supplements Rhonda takes in the evenings. It contains: She says its like dynamite for the brain, and she feels on fire with it . Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). 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 (. 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. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). 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 transport59The relationship between vitamin K and peripheral arterial disease Vissers et al. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. She opts for the salmon roe rather than supplements, as its a potent, fresh source of phospholipids (~438 mg of EPA and ~514 mg of DHA per ounce). 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). Approximately 1/2 the US population are thought to be deficient in magnesium74Suboptimal magnesium status in the United States: are the health consequences underestimated? 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. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. Dr. Rhonda Patrick has an impressive new paper. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). If interested, you can view the change log here. 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. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. 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. Interestingly, at price per gram of flavanols, it also works out cheaper than the original version ($2.22/gram vs $3.00/gram). Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Ie she takes one each day for a month, then switches to the other one for a month. Dr. Rhonda Patrick takes 3 grams a day. How much fish oil does Dr. Rhonda Patrick take daily? Dr. Rhonda Patrick takes 3 grams a day. To be honest, this supplement tends to be a little higher in price range. But the more you read about the benefits, you see why Dr. Rhonda Patrick supplements with it. Lower is better**Heavy metals will never be zero, but "Passed" in this context means that it passed the IFOS tests and is low enough to not be of concern. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. Vitamin K is an essential micronutrient, thats plays a crucial role in the ability to form blood clots, and to transport calcium around the body. Mentioning that higher levels are associated with a lower risk of all-cause mortality54Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies Harris et al. Patrick Savage. 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. WebDr. Seeing as her education is fully entrenched in bioscience studies, it is no surprise that she is a good authority on supplements. She adds a couple of important caveats: In terms of an estimate on dosage for the Lions Mane, Rhonda cites a study (source) that showed significant improvements in cognitive function after 8 weeks of 3g per day vs placebo for 50-80 year olds with existing cognitive impairment. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. | 2015 | Investigative Ophthalmology & Visual Science. Its been linked to digestive and heart health benefits. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. 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. You can get K1 pretty easily through your diet by eating Related to curcumin, Rhonda discussed the herb its derived from, Turmeric, in an Instagram post (link). This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. 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. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. Probiotics. (2017). This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). For a bigger version of this table with more products and details, see this spreadsheet. 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); A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. 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. 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. The takeaway is that APOE4s aren't as able to get DHA where it needs to go unless the DHA is in phospholipid form. In this post well look at the supplements Rhonda takes currently. 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. 7. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. 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). 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. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. 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. (2015). Presumably she then tops up using vitamin D capsules. However, she was asked by a subscriber of hers what she thinks of it. This amplifies the importance of choosing a supplement that you can rely upon. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. 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. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. 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) See Rhondas research section on metformin for more info. Rosanoff et al. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. Many of those enzymes have to do with energy production and energy utilization. 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. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. Please note that where I link to products, some of these links are affiliate links. 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. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. However, for people who dont exercise, then the use of metformin may warrant further inspection. It contains an isothiocynate with very similar properties to sulforaphane, called Moringin.
Brooke Adams Tony Shalhoub Wife,
Manchester, Nh Arrests 2021,
Mobile Homes For Rent In Loudon, Tn,
Uber From Las Vegas Airport To Strip,
List Of Ppp Loan Recipients By Name,
Articles D
