Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). ONE contains CoQ10, Alpha lipoic acid, choline, inositol and molybdenum, whilst Thornes does not. A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. 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. 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. Medicare Supplement Plans (Medigap) Find a The goal of this blog is to share information around health and longevity, with the hope that others find it useful. It contains an isothiocynate with very similar properties to sulforaphane, called Moringin. Rhonda has a comprehensive topic page which covers many details on vitamin C. She currently takes it via a supplement called Pure Encapsulations Ester C, which includes 619 mg per 1 capsule serving. (2017). The aspect of melatonin production decreasing with age is important (see this study for more discussion). Its perhaps worth noting that CocoaVia also have a product called Memory+ (in a blue bottle). So far weve covered supplements that Rhonda has said she takes on a daily basis. Just passing along Rhonda Patrick information. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. WebDr. See this and this Instagram post for more on Rhonda discussing salmon roe. Intake of other supplements did not have an effect on sperm or sex hormones. 23andMes more expensive health package should include ApeE4 testing as standard. So it makes sense youd want it for preventing muscle cramps and things like that. You may already be familiar with a supplement called CoenzymeQ10. 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. For a bigger version of this table with more products and details, see this spreadsheet. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. 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. 7. Rhondas Dosage: 10 mg Lutein, 2 mg Zeaxanthin. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. It has a host of potential benefits, including: The bioavailability of curcumin can be increased with the addition of fat and a component of black pepper called piperine. WebDr. 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)70Cocoa Flavanol Supplementation Influences Skin Conditions of Photo-Aged Women: A 24-Week Double-Blind, Randomized, Controlled Trial Chung et al. In this next section well cover supplements Rhonda takes intermittently. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. 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. Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. Seeing as her education is fully entrenched in bioscience studies, it is no surprise that she is a good authority on supplements. | 2022 | Nutrients61Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration Liu et al. Its a sulfur-rich compound frequently found in cruciferous vegetables like broccoli, bok choy, and cabbage. At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria. The supplement industry, surprisingly, is largely unregulated. Dr. Rhonda Patrick, PhD, is an American biochemist who has done extensive research on aging, cancer, and nutrition. Omega-3 Phospholipids, Alzheimers & APOE4. The studies above specifically reference the cocoa flavanol content as a quantitative marker, and CocoaVia contains 500mg of cocoa flavanols per serving. Note: since having her son she has less time for growing broccoli sprouts. However, it suggests that higher intakes are safe, for example with a human intervention study using 20 mg / day of Zeaxanthin, for 6 months, showing no adverse affects. 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. PQQ Rhonda supplements with this (20mg a day), made by bacteria in the soil, plants take it up from the soil Has been shown to improve mitochondrial function, lowers markers of inflammation Has 20,000x times the effect of ascorbic acid, so its a really powerful antioxidant Really concentrated in breast milk Examples of stand-alone vitamin D supplements include: Rhonda currently supplements vitamin K on the basis that its an insurance policy, in case she doesnt get enough K from vegetables. It contains a phospholipid form of omega-3 that has additional benefits (read more below). Rhondas Method for Choosing Supplement Brands, Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg), Calcium Intake From Diet and Supplements and the Risk of Coronary Artery Calcification and its Progression Among Older Adults: 10Year Followup of the MultiEthnic Study of Atherosclerosis (MESA), Omega-3: A Link between Global Climate Change and Human Health, Metabolism of -linolenic acid in humans, Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement, Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies, The Omega-3 Index: Clinical Utility for Therapeutic Intervention, Vitamin D: A Micronutrient Regulating Genes, 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, Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration, Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration, Dietary guidance for lutein: consideration for intake recommendations is scientifically supported, Zeaxanthin: Review of Toxicological Data and Acceptable Daily Intake, Increased Bioavailability of Ubiquinol Compared to Ubiquinone, 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) Studya randomized controlled trial, Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults. 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. The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily. Rhondas multivitamins contain 2,000 IU per day. Her response in her May 2022 Q&A was that Athletic Greens contains a blue green micro algae called spirulina, which is a potential source of a liver toxin called microcistins. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. Shes dedicated to the The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone64Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. 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. They include the following: Multivitamin Pure Nutrients Gummies Fish Oil Nordic Naturals Omega-3 Gummy Fish Vitamin D Nordic Naturals Vitamin D3 Gummies Metformin has been studied in humans since the 1950s, and is most commonly taken to battle type 2 diabetes. For more info on turmeric and lead chromate, see these studies: Rhonda continues to utilize turmeric in its organic form (which doesnt have lead chromate added) both as juices and in smoothies. Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. 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. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen. Full affiliate disclosure here. It also includes a section for brands specific to UK & Canada. Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense. Dr. Rhonda Patrick retains a Ph.D. in biomedical science and has done her undergraduate studies in biochemistry. See Rhondas research section on metformin for more info. It contains: She says its like dynamite for the brain, and she feels on fire with it . This is becausemagnesium composes part of the chlorophyll molecule, the green pigment in plants that helps absorb light. Vitamin C is an essential micronutrient, well known for its antioxidant properties. The test comes in 3 versions: For 10% off the tests, use this OmegaQuant coupon code. Its been linked to digestive and heart health benefits. 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. Multivitamin by Pure Encapsulation fills in any nutritional gaps in your diet. Vitamin K1, once absorbed by the body, is prioritized for use in the liver to produce proteins essential for blood clotting. 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. The specific product she notes using is called Thorne Citramate. 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. This coupon code gives 10% off orders, in case thats of use. Rhondas keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA. However, she was asked by a subscriber of hers what she thinks of it. Thornes contains much less lutein and. This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. Dr Rhonda Patrick Supplements List (2022) | Longevity & Health! Apparently it uses Kaneka brand ubiquinol, which is also used by NOW Ubiquinol 200 mg and Jarrow Ubiquinol 200 mg who charge less for it. In this post well look at the supplements Rhonda takes currently. Thorne contains magnesium, copper, calcium and gamma tocopherol, whilst ONE does not. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. It contains 550mg of choline per 2 capsule serving. Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University. Additionally, Dr. Patrick outlines protocols She is one of Central 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. Below well look at supplements Rhonda used during her pregnancy (a section which, of course, wont be applicable to all). Seems very important if true, and I'd guess it Since that podcast, Rhonda has posted a literary review of Resveratrol on her site. Find Dr. Harmon's phone number, address, insurance information, hospital affiliations and more. Then, if she wants an extra boost, she will make the nootropic drink. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). Rhonda currently gets her omega-3 phospholipids from wild salmon roe caviar. As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. Her brand of choice is Thorne Vitamin D3. The multivitamin Rhonda takes lacks magnesium. As such, she has to supplement it separately. She takes Pure Encapsulations Magnesium Glycinate. Rhonda believes that most of her magnesium should come from her diet and not supplementation. different essential micronutrients we need to consume, in order to stay healthy. For those looking for the benefits of the original VSL# 3 formula, this continues to exist under the Visbiome brand. In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesnt take it currently, but is considering taking it. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. 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. Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. De-prioritizing other functions, such as those that could aid in longevity. WebABOUT RHONDA PATRICK. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. Consuming this in addition to her regular omega-3 supplementation. Thats a blow for dark chocolate fans (myself included) who hadnt considered heavy metal consumption might be a risk. The Life Extension version comes in the disodium salt form that was used in the above study. However, for people who dont exercise, then the use of metformin may warrant further inspection. 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. Medicare Supplement Clinical strength, requires refrigeration. Research in cell lines (in-vitro) and animal models suggests it may: Rhonda is currently using a product called Autophagy Renew by Life Extension, which provides 165mg of Luteolin per capsule. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. See FDA warning and a paper on mycocystins in dietary supplements. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. 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. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations possibly Pure Encapsulations Melatonin 3mg. Get it here Omega 3s Dr. Rhonda Patrick's recent interview of Dr. David Sinclair about the NMN supplement shelf life (nicotinamide mononucleotide, an NAD+ precursor) has created quite a stir among NMN users. The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it. Choline is an essential micronutrient that plays crucial roles in: Rhonda aims to get the majority of choline from her diet. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. So what is it? I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. Vitamin D is fat soluble (unlike, for instance, vitamin C), which means the body *can* store it, and your vitamin D levels *can* get too high. 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. If youve got any queries on the above, please leave them below in the comments. WebSulforaphane supplements have received attention from Dr. Rhonda Patrick and Tim Ferriss. Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Rhondas early mentor, Bruce Ames, researched what happens when our bodies have insufficient levels of micronutrients, and found that our bodies prioritize the scarce nutrients for functions related to survival and reproduction. See Rhondas Instagram post on collagen for more info. Find Dr. Harmon's phone number, address, hospital affiliations and more. She notes that exercise is better at preventing type 2 diabetes than metformin, citing a randomized controlled trial involving 3,200 people90Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin Diabetes Prevention Program Research Group (2002). However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. Thats not something thats going to show up acutely like a muscle cramp. So by exercising, and taking a nonsteroidal anti-inflammatory agent afterwards, you block the effects of IL-6 Theres been studies showing taking high dose antioxidants (like vitamin C) suppressed the insulin sensitivity effects of exercise, possibly by suppressing IL-6 When you exercise, IL-6 rises briefly, but over time your base levels The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. 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 has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. This transport system appears to continue to work even when regular DHA transport is impaired. **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. Dr. Rhonda Patrick has an impressive new paper. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. 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). Then separately see this post on the supplements Rhonda gave to her growing toddler. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. It is noticeably expensive, even for ubiquinol. In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead71Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. Avoid taking on an empty stomach. 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. (2008)82Probiotics: progress toward novel therapies for intestinal diseases Yan et al. For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post. As of Rhondas January 2023 Q&A she is still takin CocoaVia. In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. David supplements with ~1 gram of powdered resveratrol every morning, mixed in with some yogurt (once again, brand not disclosed) Why yogurt? As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Theres a little monk fruit too, which sweetens the mixture. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. 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. Sab - Dom 8am - 10pm Das Feriados 8am - 10pm. You can get K1 pretty easily through your diet by eating Of those, choline and molybdenum are essential micronutrients. She also questions the value of metformin in healthy individuals who exercise. 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. Below are a couple of algae based omega-3s, so you can see their cost per gram of EPA & DHAs: ^ Rhonda recently interviewed Omega-3 expert Dr Bill Harris (link). However in a federal lawsuit that concluded in 2019, VSL Inc. were found liable for false advertising related to the composition and clinical history of the new VSL #3 formula. She was previously taking the Thorne Meriva version but later (February 2021) mentioned taking the Pure Encapsulations CurcumaSorb. However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. Patrick Savage. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. 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); 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. 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. Unfortunately, many people are low in vitamin K1, and therefore may have inadequate levels of K1 to support adequate calcium transport. DNA damage is something youll never know about, so making sure you get enough magnesium is extremely important for the ageing process. (2017). See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). The takeaway is that APOE4s aren't as able to get DHA where it needs to go unless the DHA is in phospholipid form. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. There are over 40 (!) Rhonda Patrick's Preferred Sulforaphane Supplements (Avmacol & Prostaphane) & How They Compare to Broccoli Sprouts (4-minute podcast clip) She discusses in this 4-minute podcast clip *This is a site I'm involved in. Her ONE multivitamin already Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 15% off, you can use this coupon code). (2014). Rhonda likes to emphasize that leafy green vegetables are a particularly good source of magnesium. Other foods high in magnesium include avocados, almonds, oats and peanut butter (see full list here). With extensive experience in marketing, analytics, business operations, finance, and large-scale operations, Patrick founded BodyLogicMD in 2003 Noting it also doubles as a (weak) alternative to painkillers. As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more. For fat sources, Rhonda adds avocado to her smoothies that have turmeric (see her Instagram post on this). It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). Additionally, Rhondas interest was piqued by a study showing that in 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in global lines and wrinkles. When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations Phosphatidylcholine. abductor digiti minimi pain foot; vicksburg high school football schedule 2022; elbow clicking tricep extension; why are my messages green and not sending; Webrhonda patrick fish oil huberman. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. Its estimated that around 25% of the population have at least 1 ApoE4 allele. 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 recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. | 2021 | Nature Communications. Patrick told Joe Rogan that she supplements with 20 mg of PQQ, citing the antioxidants potential to improve mitochondrial function, increase cognition, and reduce inflammation. 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. She consumes it by adding it to her smoothies, coffee and sometimes tea. Rhonda Patricks top pick Rhondas current probiotic comes from Visbiome. Its available in powder and capsule form, with Rhonda preferring the powder with 450 billion live bacteria per packet. This product arrives with a cold pack to maintain its potency. Dosage In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. Even when she changes others, the four below are her core: A multivitamin supplement provides all the essential micronutrients she needs to push through the days. This way, she doesnt have to take a pill for each of these individual nutrients she needs.