In this next section well look at the supplements Rhonda takes in the evenings. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. 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) Dr Dr Probiotics: VSL#3 Sachets. Main Supplements Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. However, she was asked by a subscriber of hers what she thinks of it. It also includes a section for brands specific to UK & Canada. Note: since having her son she has less time for growing broccoli sprouts. 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. Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). Rhondas Dosage: 2 capsules per day, in the morning. In part, this is because fish dont actually produce omega-3s, instead they get them from the plankton and algae in their diet so by consuming algae youre going direct to the source49Omega-3: A Link between Global Climate Change and Human Health Jing X. Kang | 2011 | Biotechnology Advances. David supplements with ~1 gram of powdered resveratrol every morning, mixed in with some yogurt (once again, brand not disclosed) Why yogurt? This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding. 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. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. Thornes contains much less lutein and. Rhonda Patricks Top 11 Supplements, Trusted Brands and Doses The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. 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. - Drug Genius 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. Lun a Vie 8am - 10pm. Vitamin D and the omega3 fatty acids control serotonin synthesis two syllable italian words; who left channel 7 news boston. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. 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. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it. ZMA supplements contain zinc and magnesium aspartate and B6. A Biochemist Breaks Down Wellness Fads Dr Rhonda L. Harmon is a General Surgeon in Apopka, FL. Dr It contains a phospholipid form of omega-3 that has additional benefits (read more below). Rhondas Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. She bulk buys her caviar from Vital Choice, who offer it in 2.2lbs packages that can be frozen, and then defrosted one quarter at a time. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Dr. Rhonda Patrick retains a Ph.D. in biomedical science and has done her undergraduate studies in biochemistry. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. Shes dedicated to the 23andMes more expensive health package should include ApeE4 testing as standard. See here for the differences. 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. Rhonda currently takes a sulforaphane supplement called BROQ. 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. 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. 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. 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 rhonda patrick Sulforaphane supplements vs. broccoli sprouting | Rhonda Patrick The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. (2014)73Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults Brickman et al. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). This thread is archived 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). She noted that this is in addition to the 2,000 IU in her multivitamin. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. Its a sulfur-rich compound frequently found in cruciferous vegetables like broccoli, bok choy, and cabbage. Webrhonda patrick fish oil huberman. Its a higher dose per serving (750mg vs 500mg), which is based off clinical studies72Cocoa 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. However, for people who dont exercise, then the use of metformin may warrant further inspection. WebSulforaphane supplements have received attention from Dr. Rhonda Patrick and Tim Ferriss. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. 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. Rhonda Patrick Sulforaphane Guide: Broccoli Sprouts, Dosage, WebSulforaphane, an isothiocyanate compound, is the most potent naturally-occurring inducer of the body's key detoxification enzymes. Its called. Broq is manufactured by the same company as Prostaphane, for the US market. The aspect of melatonin production decreasing with age is important (see this study for more discussion). 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. (2012). Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. However, when asked on Joe Rogans podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. So it makes sense youd want it for preventing muscle cramps and things like that. Its also worth noting that her Luteolin supplement, discussed below, contains a calcium ascorbate blend of vitamin C that results in 68 mg of additional vitamin C. Lutein and Zeaxanthin are yellow and orange pigments, also known as carotenoids, that are found in fruit and vegetables. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. 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. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. So where does the vitamin K2 supplementation come in? So far weve discussed Rhondas morning supplements. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. For a detailed breakdown of what else this article covers, see the table of contents below: This section covers the supplements Rhonda takes in the morning. The studies above specifically reference the cocoa flavanol content as a quantitative marker, and CocoaVia contains 500mg of cocoa flavanols per serving. Sulforaphane Supplements for Nrf2 Activation Rhonda Patrick Its estimated that around 25% of the population have at least 1 ApoE4 allele. This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. 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. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. This suggests that the findings are unlikely to be explained by a confounding factor, whereby men with the intake of supplements have a healthier lifestyle and better health behavior. This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. 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