Toddler Supplements – For a list of the supplements Rhonda is giving to her growing toddler, see this separate post. Multivitamin She takes the Multivitamin by Pure Encapsulations because it covers the basis for many micronutrients and has some trace elements including boron. So, if you see dark green vegetables, you know you’ll be getting some of the bound-up magnesium from it. This is all very helpful! She hasn’t seen any convincing evidence that it needs to be taken alongside flavonoids or in a liposomal form. Once that’s done you can export your SNP data to services like Promethease ($12) and/or Rhonda’s genetics tool ($25). Rhonda Patrick:https://youtu.be/4_ZJ8YDOX6g Namely: So when it comes to healthy individuals who exercise, she doesn’t see any synergy with the use of metformin for improving healthspan and lifespan. Other B vitamins that may be of benefit for this issue are B6 and B12. But I suspect it’s just that the brands she prefers opt for capsules. 10 followers. Rhonda has written more on this subject in a paper she published, and I summarized here. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Both have 1g (1,000mg) per capsule. What has not been proven is that a multivitamin could improve IQ where no deficiency exists). The income from these links helps pay for the considerable time spent reasearching and writing these posts. This is the part of the one hour-plus interview that concerns the shelf life of the NMN supplement: David: … Actually, you remind me to say something important for the listeners. Haha, yes, hopefully all that DHA supplementation pays off . For example, probiotics can help regulate the innate and adaptive immune responses by modulating the functions of dendritic cells, macrophages, and T and B lymphocytes1011. She didn’t give amounts. After a few days of digging around, I concluded that Viva Naturals – Triple Strength seemed to be a good option. Just the Norwegian NPure-3 DHA & EPA for omega-3 fish oil. 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, that’s a big (easy) win. Dr Rhonda Patrick Diet – What, Why & How She Eats – Jan 2021 Update, Joe Rogan Supplements – Brands & Products He Takes – Jan 2021 Update, Obesity Code Diet Plan – What to Eat, What to Avoid + Sample 7-Day Diet – Jason Fung, Peter Attia Supplements, Diet & Exercise – What He Does & Why, Matthew Walker – 12 Tips for Good Sleep – Author of Why We Sleep, Tim Ferriss – 3 Day Fast Method Details – 2019 Update – from Tools of Titans. 30 gms? Specifically utilizing both websites’ testing of purity, heavy metals and oxidation. Rhonda opts for the sachets which contain 4x as many live bacteria. The point is, it probably doesn’t hurt to add supplements to your already healthy diet. PQQ, I believe, is derived from quinine (like hydroxychloroquine,) However, I can’t find any data on this. If you were to take O.N.E multivitamin, which contains 400mcg, you would need an additional source such as Swansons B-Complex, which has 400 micrograms per capsule. Rhonda Patrick is a PhD in biomedical science and expert on nutritional health who runs a popular podcast. Which is close to the maximum you can achieve (220 micromol/l) without use of intravenous. In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead22. Hi Sean, apologies for the slow reply. Shedding light on the latest research. What brands of supplements does Dr. Rhonda Patrick recommend? Like Pure, Thorne is another top trusted brand to consider for supplements. However, another study using 500mg showed synergistic effects in combination with exercise32. John, thanks so much for the link! Fact checked by Donald Christman, BHSc FACT CHECKED . This can be done without having to get blood drawn at the doctors, using at home finger-prick blood tests such as Everlywell’s. I just had a question if anyone could help out. Thanks for your comment, I checked their site and they sell Green Sprouting Calabrese which is true broccoli, they also ship out of country. In part, because Rhonda does not have 677CT or 677TT MTHFR mutations that indicate poor vitamin B absorption. People also love these ideas. Now available on Amazon, and as expected very $$$. 6. Which one (or five) are you going to start with to get moving in the right direction? Been listening to Dr. Rhonda's talks on Vitamin-C and wondering where to get the best supplements. The studies specifically reference the cocoa flavanol content as a quantitative marker, and CocoaVia contains 450mg of cocoa flavanols per serving. In terms of the type of zinc, a study found the picolate form increased zinc levels higher than citrate or gluconate3. If it's not possible to get an accurate oxidation score for the WHC product, I'd rather ignore it. In addition to being a zinc ionophore, quercetin also has senolytic properties, which Rhonda talks about more on Instagram here (senolytics are compounds that can remove senescent cells). I then narrowed my shortlist down to products made by Viva Naturals and OmegaVia. Rhonda is a big fan of wild salmon roe caviar, which is a potent source of omega-3 phospholipids (~438 mg of EPA and ~514 mg of DHA per ounce). In the podcast she didn’t actually mention which brand she uses for this, but I’d imagine it’s something like Thorne’s Magnesium Bisglycinate, given that she often uses Thorne products, and they happen to make a bisgylcinate version with exactly 200mg/dose. Studies she mentions in regard to enhanced circulation: Then studies in regards to enhance cognition: Then lastly, a Korean study showed 320mg of cocoa daily reduced wrinkles and increased skin elasticity (measured after 24 weeks)21. This is a supplement Dr. Patrick adds to her daily routine. Unfortunately though it's DHA only, rather than both. Rhonda first mentioned taking a cocoa flavanol supplement in her December 2019 supporters crowdcast, and then more recently discussed it in her May 2020 crowdcast. Have updated the post to reflect this. Hi Charles, thanks for letting me know – that’s unfortunate. She expressed her concern at lead chromate being added to turmeric during processing to enhance the yellow color. On the subject of quercetin, Rhonda has also taken up drinking Buckwheat Tea, which contains quercetin in small amounts. Good luck! Rhonda’s Pregnancy & Breastfeeding Supplement Regimen, Rhonda’s Method for Choosing Supplement Brands, Dr Rhonda Patrick PQQ Brand Choice (Pyrroloquinoline Quinone), Pure Encapsulations – N-acetyl-L-cysteine, Pure Encapsulations – Liposomal Glutathione, Thorne Research – Basic Nutrients 2 / Day, Effect of zinc salts on respiratory syncytial virus replication, Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans, N-acetylcysteine improves oxidative stress and inflammatory response in patients with community acquired pneumonia, Oral supplementation with liposomal glutathione elevates body stores of glutathione and markers of immune function, Effect of Broccoli Sprouts and Live Attenuated Influenza Virus on Peripheral Blood Natural Killer Cells: A Randomized, Double-Blind Study, 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, 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, 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, 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) Study—a randomized controlled trial, Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults. With the Elite version containing extras such as vitamin K, curcumin phytosome and choline. That said, it’s still relatively under studied compared to common vitamins and minerals. MK7 has a longer half-life, but MK4 is more studied. So, it appears that at least two things are happening to our poor NAD as we age: We’re making less of it; and The closest equivalent available in USA is Avmacol. The post on Rhonda Patrick’s diet and lifestyle is a reasonably good template to emulate. If you’re looking for further Rhonda Patrick related content, below are some related posts I’ve written: For those curious, see this post for a log of the key changes to this article, starting from August 17 2018. different essential micronutrients. Where can I find more information about supplements Dr. Rhonda Patrick researches and takes? Side note – I’ve taken Nordic Naturals Omega-3 Phospholipids as part of my supplement stack, and it’s worth noting, they’re really “strong” tasting – stronger than regular fish oil. Regarding dosage of vitamin K2, the only accurate way to gauge if you need more would be to test your vitamin K levels against the reference ranges and see where you place. In March 2020, Rhonda was supplementing 250mg per day. She takes it on the basis that it’s an “insurance policy”, in case she doesn’t get enough K1 from vegetables. Note there are 2 versions, the “regular” 250mg per capsule version (link) and the 500mg per capsule version (link). Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. More recently, Rhonda’s interest was piqued by another study showing that in 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of hydrolyzed collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in global lines and wrinkles. Previously Recommended to Family Members: Rhonda’s Prior Pregnancy & Breastfeeding Supplements. Also a contributor to this powerful movement! Dr Rhonda Patrick Supplements List – Updated Feb 2021. I don’t see any reason why liquid would be a problem. Dr. Rhonda Patrick Interviews Dr. David Sinclair About the Informational Theory of Aging, the NMN Supplement and More. My name is Nicholas Michael thank you for all this wonderful information!! Does she mention any brand of supplements ? Hi Lauren. If anyone knows of this, please share in the comments With regards to prostaphane and its dose of sulforaphane, we can do some back of the napkin maths using Jed Fahey’s bioavailability numbers (from their FAQ). In essence, it contains an NRF2 activator called Moringin, which has similar properties to sulforaphane. In terms of which form to take, Rhonda was taking it as regular ascorbic acid. If you don’t know about quercetin yet, it’s about time you added it to your supplement stack. For example, when she was choosing a cocoa supplement, she went to labdoor to see which were low in heavy metals. This source on capsules vs tablets mentions that one reason manufacturers opt for hard-pressed tablets, is the compression allows them to fit more ingredients in per unit. J. John Corso. In her post on salmon roe, she notes that the NIH has determined that an adequate intake of ALA for men and women is approximately 1.6 and 1.1 grams per day, respectively, which equates to ~500 milligrams of EPA and DHA (source). You can check out Dr. Rhonda Patricks blog where she goes much more in depth on supplements and so much more. Unlike fat soluble vitamins, vitamin C is quickly excreted, and doesn’t stay in the system long. In a Tim Ferriss interview Rhonda recommended that you check if the supplement brand you’re looking to buy is certified by the NSF (National Sanitary Foundation). Dr. Rhonda Patrick’s Supplements List and Dietary Lifestyle Revealed. She plans to look into it more in the future and check lab tests. Regarding PYRROLOQUINOLINE QUINONE (PQQ): I would think that PQQ would probably be a good Zinc ionophore. Norwegian PURE-3 is currently only available direct from the manufacturer, who offer international shipping from their base in Norway. Specifically, it increased Natural Killer cells production of an enzyme that may enhance antiviral defence responses. Rhonda carries one ApoE4 allele, which makes omega-3 phospholipids particularly interesting. I’d be surprised if Rhonda was still taking this much daily, now that a lot of the fear and uncertainty around Covid-19 has subsided, and our understanding of who is most at risk has improved. Dr. Rhonda Patrick Supplements. As I also had this problem; needing an alternative whilst NPure-3 were out of stock, I did some research. Rhonda Patrick' Supplements Here is the supplementation regimen of Dr. Rhonda Patrick. Whilst Rhonda doesn’t supplement beet powder herself, she did use it successfully to lower her mother and mother-in-law’s blood pressure, and thus avoid them getting on blood pressure medication (see Rhonda’s Instagram post on this topic for more info). I’m glad I scrolled all the way down through the comments to see your list John. Thus when you’re low (but not necessarily measurably “deficient”) in essential micronutrients, cellular processes associated with longevity may take a backseat. Therefore to maintain absolute safety, Rhonda removed all these supplements from her diet whilst pregnant, and only used the following: [1] Rhonda added back sulforaphane whilst breastfeeding (after taking a break whilst pregnant) but opted for Prostaphane capsules, to avoid any risk of contaminated broccoli sprouts, and to free up time for baby duties. Regular glutathione does not get absorbed properly, and as such the liposomal form is needed. I trust her she is fantastic but I am truly curious. She consumes it by adding to smoothies and hot beverages. ApoE4 (and aging!) Whilst she no longer mentions taking it daily, she still appears to be enthusiastic about the benefits of Meriva for mild pain relief, having discussed it again recently on a Crowdcast. Is there is a general rule to choose powder filled capsules or gel cap supplements, as opposed to hard-pressed tablets? Related to curcumin, Rhonda discussed the herb it’s derived from, Turmeric, in an Instagram post (link). Note: Not a Medical Doctor or PhD. Which tells me she wishes she is not on it. I also see that in majority of the facts she provided 500mg/day seems to be sweet spot for general well being ? If you’re new to Buckwheat tea, and would like to try it, you’d be looking for a roasted blend (rather than raw) which brings out more flavor. Regarding the optimum absorption of vitamins and minerals, and whether or not they compete. She mentioned this specifically on Joe Rogan podcast #1474. Rhonda takes a lot of supplements – but her cornerstone supplements appear to be; a multivitamin, additional vitamin D, and omega-3 fatty acids. Wow. Another option is to look at bulk suppliers of ascorbic acid (which is vitamin C). In a May 2017 podcast episode with Tim Ferriss, Rhonda discussed the 3 different nootropics that she uses and approves of. Certainly at the start I would suggest experimenting with them in isolation, to see how your body reacts to them individually. This is with no doubt the single best source of cutting edge beneficial nutritional supplements. This is because WHC add orange flavoring to their products. However, I could see her coming back to it if she got sick. And Rhonda’s currently taking it also. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows…. Hi Dottie. The mission of this site is to connect people with information that will help them move in the right direction, no matter what area of life it might be. Lastly, it doesn’t contain any additives like stearates, colorants or preservatives – unlike some mainstream prenatal supplements. This is very well done. Rhonda was previously taking the high DHA version during pregnancy and whilst breastfeeding her son – with the intention that the DHA was particularly important for her child’s cognitive development. Check out our list above! That being said, we know that even in developed countries like the USA, segments of the population are mildly deficient in essential micronutrients, so the study still holds value. She didn’t mention which specific brand she is using, but typically she opts for brands like Pure Encapsulations  – Quercetin or Thorne Research – Quercetin. As such, Rhonda is topping up the daily dose in her multivitamin with an additional 15mg to 30mg daily. 5,000 IUs daily, especially during these covid 19 times. Rhonda notes that this is based on very limited science, and needs further study, including randomized controlled trials, in order to be something we can say for certain. Thanks for your message. Then Avmacol contains at least 30mg of glucoraphanin (and… Read more ». In fact, we can probably all agree it WILL help. We can infer from her salmon roe stacks video, where she specifies 1 tablespoon for the recipe, that she was consuming at least this much per sitting. Hi Elaine, thanks for the message and suggestion. She recommends taking 5,000 IU of vitamin D daily. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. It starts with healthy diet and exercise. Hi Steve. Visbiome comes in sachet and pill form. Is Rhonda ingesting a total of 4 oz./week or 4 oz. Her diet does the heavy lifting of fiber intake to care for her gut. Wanted to start by mentioning that youre doing Gods work by summarizing and outlining Rhondas work and making it even more accessible! I had a mini panic attack for a minute there as I just bought a bunch of sprouting seeds, and I didn’t want to discard. Then for concentrated omega-3 phospholipids she gets the frozen wild Alaskan salmon roe. This can be made by: In terms of which Moringa to use, Jed’s studies used Kuli Kuli Moringa. Don’t you need some kind of protection that those high doses of EPA and DHA won’t oxidize in body? For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). Rhonda’s 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). She finds it improves her focus and attention. In the email, Dr. Patrick points out that vitamin D reduces the risk of upper respiratory tract infections: A ton of evidence suggests that vitamin D is protective against respiratory tract infections. 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 transport9. In this post we’ll look at the supplements Rhonda takes regularly, as well as the supplements she added in light of Covid-19. The first is to dot the i’s and cross the t’s with regards to lifestyle. It starts with quality fish oil, multivitamins, vitamin d, vitamin c and goes all the way up to sulforaphane. Looks like Rhonda upped the dose and found 9mg more effective. Perhaps another reader might have come across some. Nootropics are a category of drugs to enhance cognitive performance; aspects such as concentration, memory and mental alertness. “Ionophores”, by the way, are substances which can transport particular ions across a lipid membrane in a cell. In Jed’s studies using Moringa, participants consumed it as a cold-brewed tea.