Vitamin D3 - Thorne Research: Two capsules daily (.) . Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. Avoid taking on an empty stomach. Well known podcaster Joe Rogan often talks about issues of health and wellness. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels . 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. The average person loses ~0.5 kg of fluid from sweat in a typical 20-minute sauna session (average temp. Its estimated that around 25% of the population have at least 1 ApoE4 allele. June 14, 2019. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. Vitamin D is known to reduce . So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. Rhondas alternative suggestion is to check the IFOS site (International Fish Oil Standards), and use their batch testing of oxidation and heavy metal levels to guide your product choice. different essential micronutrients we need to consume, in order to stay healthy. Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. So far weve discussed Rhondas morning supplements. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. 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. With a PhD in biomedical science and a Bachelor's of Science degree in biochemistry/chemistry she is an expert and vocal spokesperson for health research. So it makes sense youd want it for preventing muscle cramps and things like that. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. Joe Rogan has always been open about his supplementation and health regiment. Theres a little monk fruit too, which sweetens the mixture. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. The specific product she notes using is called Thorne Citramate. There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. In this podcast, Joe Rogan and Dr. Rhonda talk about health truths, myths and expose important information that all should know. 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 exercise42Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men Gliemann et al (2013). In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. Noting it also doubles as a (weak) alternative to painkillers. We know that good sleep is absolutely crucial to overall health, so if we can supplement melatonin and measure a noticeable positive impact on sleep, thats a big (easy) win. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. Vitamin C is an essential micronutrient, well known for its antioxidant properties. This can be coupled with exercise, which also improves sleep quality (for both younger and older people). 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. 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. 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 mentioned in her February 2023 Q&A that shes continuing to take Life Extension- PQQ 20mg Caps. 1 apple. Saunas mimic moderate physical activity. See FDA warning and a paper on mycocystins in dietary supplements. (2014). He's repeatedly discussed NAD with guest Dr. Rhonda Patrick. Joe Rogan Experience & Dr. Rhonda Patrick on Fasting. 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 cataracts14Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration Mrowicka et al. 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. Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. But more vitamin D isn't always better. Sa fortune s lve 2 000,00 euros mensuels I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. Joe uses the sauna 7 days/week, 180-degrees for 25 min. While Joe Rogan's TV presence has changed over the years, The Joe Rogan Experience podcast is one of his most successful projects. Regardez le Salaire Mensuel de Prof Dr Med Djordje Nikolic en temps rel. Joe Rogan welcomed Dr. Rhonda Patrick, a Ph.D in biomedical science and expert on nutritional health, on his hugely popular podcast Thursday to discuss ways to fortify the immune system against COVID-19. 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. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. There are many ways to make a healthy smoothie. This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Of those, choline and molybdenum are essential micronutrients. Rhonda's Vitamin D Dosage . MK7 has a longer half-life, but MK4 is more studied. Written By. Some notes from her podcasts on the JRE. 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. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. 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). 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. 1. 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). Dr. Patrick's Daily Supplements Recommendations. Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? 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. when asked on Joe Rogan's podcast how vegetarians can supplement EPA & DHA, . Heart rate variability improves, blood pressure goes down, cardiovascular health improves, all-cause mortality decreases. The protective effects of all the supplements including probiotics, multivitamins, omega-3, and vitamin D were only consistently found in women of all ages and weights in the US, UK, and Sweden. 3 grams of high-DHA Norwegian PURE-3 fish oil daily (6 pills) and high-EPA Norwegian PURE-3 fish oil. 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. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. 1 banana. This transport system appears to continue to work even when regular DHA transport is impaired. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. View this post on Instagram. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. 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. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. Lutein specifically is also found in egg yolks and animal fats. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. There are studies showing that any people in the US (and the world) are low in vitamin D. It's one of the most affordable supplements when comparing to other ones. 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. 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. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Consuming this in addition to her regular omega-3 supplementation. In JRE #1474 (May 2020), Rogan confirmed that he still takes 5000IU of Vitamin D per day. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. 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. Populations with vitamin D deficiency at high risk for COVID-19 mortality. 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. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. - 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: By Saunas.org Team | May 27, 2020 | Infrared Sauna. 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. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. In order to make sure she gets an adequate amount of vitamin D levels per day, Patrick resorts to this supplement. In this post well look at the supplements Rhonda takes currently. It is noticeably expensive, even for ubiquinol. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Sweat contains metals from plasma and dermal layers, implying it is a mode of excretion for dietary and occupational exposures. Fasting Mimicking Diet has been shown to improve symptoms of multiple sclerosis 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 . It contains: She says its like dynamite for the brain, and she feels on fire with it . She also has a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. Examples of stand-alone vitamin D supplements include Life Extension 1,000 IU capsules and 5,000 IU capsules. She was previously taking the Thorne version Curcumin Phytosome but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. For a bigger version of this table with more products and details, see this spreadsheet. If youve got any queries on the above, please leave them below in the comments. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. Of course, more isnt always better. It may have seemed unusual for him to speak of sensory deprivation tanks in such a way, but it was no the last word - he semiregularly . For context, the RDA for adult women is 425 mg/day. Services. Rosanoff et al. In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. "This episode of the podcast is [] Theyre particularly of interest in eye health, because theyre found in the eye lens and macular region of the retina. This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol. Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. the podcaster told Dr. Rhonda Patrick that he takes 5000 IUs of vitamin D every day. It needs a separate supplement, so omitting magnesium is understandable. "I think vitamin D really is the star potentially."- stated on Joe Rogan before millions, May 2020 Dr. Rhonda Patrick Goes In Depth on the Benefits of Vitamin D 2,659,516 views May 14, 2020 She didnt mention the frequency, whether its daily or every few days. Many of those enzymes have to do with energy production and energy utilization. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. It contains 550mg of choline per 2 capsule serving. But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. PodClips. 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. Rhondas Dosage: 2 capsules per day, in the morning. Joe Rogan has interviewed . Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. 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. Dr Rhonda Patrick is one of my all time favorite guests and absolutely one of the most brilliant people I know. Between 2016 and 2019, VSL Inc. claimed that the beneficial effects of the formula remained the same. She noted that this is in addition to the 2,000 IU in her multivitamin.

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