Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). 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. 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, David Sinclair Supplements List Deep Dive into What & Why (2023), Rhonda Patrick Supplements List Updated February 2023, Andrew Huberman Diet and Routine What He Eats & Why, Andrew Huberman Book Recommendations 25 He Recommends & Why, Joe Rogan Supplements List What He Takes & Why 2023. "This episode of the podcast is [] 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 (. Below is an excellent video of Dr. Patrick discussing the benefits of Vitamin D on the Joe Rogan Experience. The curcumin group had a 28% improvement in their memory/attention abilities and fewer amyloid plaques and tau tangles in the brain, compared to the placebo. 3 cups of baby spinach. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. The full extent of vitamin's D impact has yet to be fully understoodnearly every cell and tissue in our body has vitamin D receptors (proteins that bind to vitamin D); and in its active form, vitamin D can interact with the vast majority of the body's cells. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. Thorne Research (Vitamin D/K2) Another Thorne Research product that Dr. Rhonda Patrick includes in her daily supplements is the Thorne Research Vitamin D/K2. 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. Rhonda notes in her recent Joe Rogan interview (#1701) shes a proponent of whats called the omega-3 index test. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. 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. Lutein specifically is also found in egg yolks and animal fats. PodClips brings you the best podcast clips All clips from this episode: https://podclips.com/e/pvA?ss=y___ Follow us on Twitter: https://twitter.com/podcli. Joe uses the sauna 7 days/week, 180-degrees for 25 min. Dr. Rhonda Patrick Supplement FAQs. In 2014, she published a paper in the FASEB Journal on how vitamin D regulates serotonin synthesis & how it relates to autism. So it makes sense youd want it for preventing muscle cramps and things like that. Her podcasts and other videos can be found at FoundMyFitness.com @FoundMyFitness. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. Click here for a special offer!. She noted that this is in addition to the 2,000 IU in her multivitamin. This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Smoothies are great because they are easy to make, quick to consume and are packed with nutrients. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. The NHANES 2011-2012 study found only 57% of men and 37.5% of women (N = 4,306) met the adequate intake of K111Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES Harshman et al. With a score of 8% or greater being correlated with better health outcomes9The Omega-3 Index: Clinical Utility for Therapeutic Intervention | William Harris | 2010 | Current Cardiology Reports. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. 1. We produce melatonin as the sun sets and night sets in, and we reduce production as the sun rises and our body preps for wakefulness.
She currently uses a blend of vitamin D3, vitamin K1 and calcium. Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). Approximately 1/2 the US population are thought to be deficient in magnesium28Suboptimal magnesium status in the United States: are the health consequences underestimated? 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). #1474 - Dr. Rhonda Patrick The Joe Rogan Experience 125 Clips. The supplement industry, surprisingly, is largely unregulated. It also includes a section for brands specific to UK & Canada. Dr. Rhonda Patrick has been making waves in the field of healthy aging. Dr Rhonda Patrick has popularised the use of vitamin D as a supplement and arguably the original proponent of fasting that reached the MMA community. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. A randomized controlled trial showed that a bioavailable form of curcumin improved memory in older people with mild memory complaints. Her typical dose of vitamin D3 is 4,000iu, which is about in line with what Joe Rogan takes. If you would prefer a capsule form of vitamin K2 and vitamin k we suggest . Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. As a self-proclaimed "biologist with two PhDs," Dr. Rhonda Patrick has been studying the gut microbiome and all that it entails for years - she even hosts her own podcast on the topic! (2015). PodClips. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. Noting it also doubles as a (weak) alternative to painkillers. Each time Dr. Rhonda Patrick is on, she is promoting this stuff! . ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. Therefore its important to use blood testing to ensure youre staying within the healthy range. Dr. Patrick's Daily Supplements Recommendations. Rhondas multivitamins contain 2,000 IU per day. The supplements that Joe Rogan takes include vitamins, fish oil, protein, pre-workout, nootropics, probiotics, and more. 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. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. I want to see these guys stuffed to the gills with Dr Hubermans supplement stack, Joe's nootropics, Rhonda Patrick's diet regime. TikTok video from Pro D3 (@prod3uk): "@Joe Rogan Experience Dr Rhonda Patrick on the importance of vitamin D supplementation #blowthisup #vitamind #fyp #vitamindeficiency #joeroganpodcast". The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. Vitamin D is one of those nutrients in which lots of people are deficient.