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Before we start, I want to remind you that before you begin any regular dosing of supplements, it’s important to talk to your doctor about your current health needs. All medicines and supplements, even over the counter, need to play well with your body and any medications you may already be taking. Be happy, healthy, and safe! Ok, let’s talk about Dr. Rhonda Patrick’s Supplements uses and recommends.
Dr. Rhonda Patrick’s Supplements (core):
- Multivitamin – Pure Encapsulations O.N.E
- Vitamin D – Thorne Research – D3 1,000iu
- Vitamin K2 – NOW K-2 MK7
- Fish Oil – Try Nordic Naturals (use SAVE5 to receive a discount)
- Magnesium – Thorne Research – Magnesium Citramate
Dr. Rhonda Patrick’s supplements (secondary):
- Probiotics – Visbiome Probiotic sachets (until recently, she took VSL #3)
- Collagen – Great Lakes Gelatin Collagen
- Curcumin Phytosome – Thorne Research – Meriva SF (Natural Painkiller/Ibuprofen Alternative)
Dr. Rhonda Patrick’s supplements – preferred Nootropic “Smart Drug” Choices:
- Choline – Alpha GPC – NOW – Alpha GPC 300mg
- Lion’s Mane Mushroom – Four Sigmatic Organic Mushroom Elixir
- Sulforaphane – try Solforaphane Supplement Broccoli Seed Extract
Foods Rhonda has recommended:
- Beet Powder – For her family members w/ high blood pressure – Activz Organic Beet Powder
- Wild Salmon Roe Caviar – VitalChoice – Natural source of EPA & DHA phospholipids
Dr. Rhonda Patrick’s supplements – Pregnancy & Breastfeeding:
- See this separate post for the details.
This list is compiled through a combination of Rhonda’s tweets, and her podcast episodes. The intention is to keep it as up to date as possible. If you see something that needs changing, comment below.
Dr. Rhonda Patrick’s Supplement List – Base
It contains methyl folate, which can be used by people with MTHFR gene polymorphisms (half the population). It also has other goodies she likes (lutein, CoQ10, Boron etc).
Dosage: 1 capsule per day
N.B. For those outside the USA, where this supplement is hard to purchase, see this post I made on *good* alternative options.
Rhonda’s choice of Vitamin D supplement is Thorne Research D-1000. It comes in 1,000iu capsules.
Rhonda’s preferred multivitamin supplement (above) already contains 2,000IU of vitamin D3. She’ll sometimes supplement with an additional 2,000IU of D3, to compensate for getting limited sunlight.
Rhonda emphasises that its important to take vitamin D at the right dose; too little can be detrimental to health while too much can be toxic. Individual dosage will differ based on diet and how much natural sunlight you get. A quick test at your Dr. can tell you your current levels and help you determine any additional amounts you may need.
Its worth being careful not to overdo the vitamin D dosing; manifestations of vitamin D toxicity include: hypercalcemia and calcinosis, the associated calcification of soft tissues including organs such as the kidneys, heart, and lungs, along with blood vessels. Yikes!
Dosage: 2 capsules per day (2 x 1,000iu) – in addition to the 2,000iu already in her multivitamin – making 4,000iu total per day
Rhonda’s go to choice for K2 is NOW’s Vitamin K-2 MK7.There are two popular forms of vitamin K2 commercially available. These are MK4 and MK7. MK7 is produced by bacterial fermentation of soy (referred to as ‘natto’), and it appears to have a longer half life then MK4.
Benefits of K2 are mostly related to bone strength and arterial health (reducing calcification or even decalcifying, with a possible reduction in blood pressure).
Dosage: Rhonda takes 1 capsule (100mcg) approximately 3 times per week (not daily).
Omega-3 Fish Oil
Up until recently Rhonda took the Nordic Naturals – EPA Xtra omega-3s (see this tweet where she mentions it). It’s purified fish oil that comes from anchovies and sardines (important to note it doesn’t include oil from any larger fish such as mackerel, which helps keep heavy metals at a minimum). Each serving of 2 soft gels contain 1060mg EPA and 300mg DHA.
She has recently switched to a product called Norwegian PURE-3 – which apparently has slightly less oxidation. Worth noting that Norwegian Pure-3 sell two different Omega-3 supplements. The key difference is that one is high in DHA (pink packaging) and the other is high in EPA (blue packaging). Rhonda is now using the high DHA version.
Currently Norwegian PURE-3 is only available direct from the manufacturer. She suggests her previous go-to omega-3 supplement Nordic Naturals EPA Xtra is a good alternative.
Dosage: Rhonda takes 4 capsules per day of Norwegian PURE-3, which equates to 2,000mg (2g) DHA & 800mg EPA.
Recently, on her podcast with Tim Ferriss, Rhonda discussed supplementing specifically with Thorne’s Magnesium Citramate. Magnesium is an essential micronutrient, crucial for mitochondrial function, and approximately 1/2 the US population is deficient in it.
Thorne’s Magnesium Citramate combines magnesium citrate with magnesium malate. Both of these forms are highly bioavailable, and can lead to increased absorption.
Dosage: 1 capsule (135mg) per day
Further supplements Rhonda uses
Rhonda takes a maintenance dose of Visbiome probiotics between once per week or once every 2 weeks. Her diet does the heavy lifting of fiber intake to care for her gut. Up until recently, the probiotic she took was called VSL #3, which actually gets shipped with a cold pack, to preserve the active probiotic ingredients. VSL #3 has been the subject of over 60 human clinical trials as a medical food in the dietary management of gastrointestinal and liver disorders
Since the birth of her son and her breastfeeding needs, she has upped her probiotic intake to once daily. Research has shown that mothers who supplement with probiotic Visbiome during the last part of pregnancy and while breastfeeding had lower inflammatory biomarkers in their breastmilk and their newborns were less prone to colic.
Visbiome comes in two forms; tablets and powder sachets. Rhonda’s preference is for the sachets. Below are the key differences between the two options:
|Visbiome Capsules||Visbiome Sachets|
|Live Bacteria Count||112.5billion||450 billion|
|Approximate price per serving||$1.7 per serving|
– Each $51 tub contains 60 capsules, with 2 capsules per serving
|$3 per serving|
– $90 for 30 sachets, 1 sachet per serving
Both Rhonda and Tim Ferriss take a collagen supplement by Great Lakes. Its beneficial for the connective tissues like tendons, ligaments, cartilage, joints and bone. You can also find Collagen in many flavors (mine is coconut chocolate, yum!). Make sure you check ingredients to make sure you get a high quality supplement.
Meriva (Curcumin Phytosome)
Rhonda cites a number of examples where NSAIDs (non steroidal anti inflammatory drugs) such as Ibuprofen are potentially quite bad for our health. And suggests an alternative, a highly bio available form of curcumin, known as Meriva.
Curcumin is the orange pigment in turmeric (the primary ingredient in curry). Natural turmeric root typically only contains about 3% curcumin. To enhance the effectiveness of Meriva over regular turmeric, the formulation does 2 key things; it provides a concentrated source of curcumin, and it binds the curcumin to a phospholipid for greater absorption. Specifically they use phosphatidylcholine complex from sunflower as the binding phospholipid.
A brief intro into how Meriva (curcumin extract) reduces inflammation. Inflammation is the body’s way of fighting illness and heal injuries. While it has a natural function, too much inflammation, or inflammation in the wrong places, can be a bad thing. Proteins called cytokines are responsible for cell signalling, and can both stimulate and reduce inflammation. Dysregulation of cytokines (various causes) can result in unnecessary inflammation of the body. Curcumin has been shown to attenuate the release of pro-inflammatory cytokines in a number of different studies.
Specifically Rhonda takes Thorne Reasearch’s Meriva-SF.
Rhonda previously took an ‘activated’ B-Complex produced by Swanson Ultra (see this tweet) in addition to her multivitamin ONE (which already contains all the B vitamins). Swanson’s B vitamin supplement is specifically formulated for high bio availability. It includes 400mcg of folate (for those of the population who can’t process folic acid efficiently). More info can be found on the Swanson product page.
For folks who have are T-homozygous on their MTHFR gene (SNP = rs1801133), which leads to poor uptake of folate, they may benefit from up to 800 micrograms supplementation of 5 methylfolate. ONE multivitamin has 400 micrograms, so this means you would need an additional source such as Swansons B-Complex, which has 400 micrograms per capsule. Other B vitamins that may be of benefit for this issue are B6 and B12.
Why is poor folate uptake a potential problem? Folate influences homocysteine levels. Low folate can mean high homocysteine, which can lead to hyperhomocysteinaemia, which can result in a number of problems, including cardiovascular disease.
For clarity on what T-homozygous means in the above context (because it confused me at first), the homo part of the word means “same/identical”. And the zygous part refers to the allele (a gene in a certain position). The “T” part refers to thymine, one of the four compounds that connect to the helixes that make up our DNA.
The one in particular to watch out for in your genetic report is 677TT, which has the worst enzyme activity, compared to the most common genotype 677CC. TT has 30% of the mean activity compared to CC individuals. Heterozygous individuals (CT) have a mean MTHFR activity of 65% compared to CC. (PubMed Source – unfortunately the abstract doesn’t include these figures, but I’ve checked, and the full text does).
If all this talk of MTFHR gene mutations has you curious, you can get your SNPs sequenced quickly and easily. Thus allowing you to access your genetic data. SNP sequencing costs as little as $69 from Ancestry. Or $79 from 23andMe. The main differences between the services will be the online interfaces which you use to collect your results + the version of the Illumina chip they’re using to sequence on. If you plan to use promethease to analyze your SNPs for nutrigenomic data, then the cheaper option is absolutely adequate.
23andMe also offer a $199 service, which provides health analysis on top of ancestry. But you don’t need this. With both their $99 and $199 packages you can export your SNPs, and run them through the promethease service for $5, which lets you drill easily into your relevant SNPs, and thus effectively access your health data even if you didn’t pay for that part of their service.
Rhonda Patrick also has a tool with which you can use to analyze your SNPs, located at foundmyfitness.com/genetics.
Rhonda’s preferred Nootropic “Smart Drug” Choices
Rhonda’s approach to smart drugs is quite different from most. She stays away from compounds that are inhibitors of enzymes in the brain (which rules out a large number of traditional nootropics). She also stays away from compounds that humans haven’t evolved alongside, on the basis that with novel substances, its hard to know the potential long term side effect profile.
Choline – Alpha GPC
Rhonda takes a form of choline called alpha-glycerophosphocholine (aka Alpha GPC) to sharpen her brain ahead of public speaking events. On these occasions she takes 600mg, with the aim to increase her attention and focus. Noting that 300mg didn’t appear to be enough to see benefits.
She doesn’t take this supplement very often. However, she does make a point to include natural sources of choline in her diet, such as eggs, almonds, spinach, broccoli and chicken.
while there are different forms of choline, Alpha GPC is chosen because it is quick to cross the blood-brain barrier.
Dosage: 2 capsules of NOW – Alpha GPC 300mg. Dr. Rhonda doesn’t take this one daily. She’ll take it for occasions when she needs extra focus and attention.
Lion’s Mane Mushroom
This is a mushroom, also known as yamabushitake, which has been shown to have a number of benefits, including the stimulation of nerve growth.
Rhonda uses it for intense periods of writing / creative work.
Dosage: She takes 2x 1.5g packs of Four Sigmatic’s Mushroom Elixir in a session.
Sulforaphane – From Self Grown Broccoli Sprouts
Sulforaphane is heavily touted for its potential life extension properties (see this separate post on its benefits). However, Rhonda also suggests it has mild nootropic abilities, based on its ability to cross the blood-brain barrier (tested in mice models), coupled with its anti-inflammatory properties and positive effects on the immune system.
Rhonda explains the nootropic benefits of sulforaphane in her latest podcast with Tim Ferriss. See this excerpt for the details and check out this article on Sulforaphane for how to get more in your diet!
Further foods Rhonda has recommended:
Beets are absolutely delicious (at least I think so!). But not everyone is a fan and they can be pretty messy in the kitchen, unless you like pink dishtowels and aprons.
This recommendation comes via Rhonda’s Instagram post on beets. She talks about the many studies that have shown positive effects of beets on blood pressure, endothelial function, heart health, improved blood flow to the brain, and endurance performance. Beets are one of the highest sources of nitrate (which then gets converted into nitric oxide) and is thought to increase blood flow to the brain. Beets are also high in vitamin C, which prevents the conversion of nitrates into nitrosamines (those carcinogens that are formed from the nitrites which are used as preservatives).
Perhaps the biggest takeaway from the post is her anecdotal story of using beets (powder) to help rid her mother and mother-in-law of high blood pressure (without meds!). Rhonda says:
“My mother was diagnosed with high blood pressure (after multiple visits) and her physician wanted to get her on blood pressure meds. She opted to wait and see what I said (thank you, mom). I got her some organic beet extract powder to use once or twice a day. She used 9 grams a day for two weeks and went back to get her blood pressure measured again. Her blood pressure was completely normal and now she does not need the blood pressure meds! After this, I ordered some for my mother-in-law who was also diagnosed with high blood pressure. The same thing happened to her…her blood pressure is normal! While this is not a clinical trial, I’m pretty happy that the beetroot extract seemed to help lower blood pressure in two people that I care about deeply. The product I got for them was by Activz”
The Activz Organic Beet Powder Rhonda used for her family has the equivalent of 1 cup of beet juice per 9 gram scoop.
Wild Salmon Roe Caviar
Rhonda particularly likes VitalChoice’s wild salmon roe caviar as a source of omega-3 because the fats are in phospholipid form, which has greater bioavailability to be transported into the brain via the mfsd2a transporter. This is the form that is best taken up by the brain (including the developing fetal brain). It also has a good amount of astaxanthin which protects the omega-3’s from oxidation and does the same for neurons.
Studies looking at DHA and EPA levels in red blood cells have shown a correlation between higher omega-3 status and having a to 2 cm larger brain volume. Getting omega-3 into and keeping it in the brain is definitely a brain aging priority for Rhonda. Salmon roe provides ~438 mg of EPA and ~514 mg of DHA per ounce.
She likes them on avocado with lemon juice. Yum!
Rhonda buys salmon roe caviar in bulk from VitalChoice. It comes frozen and sectioned into quadrants, she thaws one quadrant at a time. Buying in bulk and freezing can save you money on this pricey, but tasty, supplement.
|Type||Wild Salmon Caviar – 6oz||Wild Sockeye Salmon Caviar – 17oz||Wild Salmon Caviar – 2.2lbs|
|Price Per Oz||$5.33||$3.47||$3.38|
Coupons are sometimes available and Shipping is free on orders over $99.
See this post on Instagram for Rhonda talking more about VitalChoice’s salmon roe caviar.
How Rhonda Finds Brands to Trust
The FDA does not require dietary supplements to be tested, making the supplement market a bit of a shit show if you don’t do your due diligence.
Rhonda recommends to check if the brand you’re looking at is certified by NSF international (the National Sanitary Foundation). They independently test and certify dietary supplements, ensuring they do not contain undeclared ingredients or contaminants. To earn NSF Dietary Supplement Certification, products must undergo rigorous testing and inspection. To search the site, go to www.nsf.org/certified-products-systems and use the search bar at the top.
Core brands Rhonda currently uses and trusts:
- Thorne Research (NSF certification)
- Nordic Naturals (NSF certification)
- Pure Encapsulations (NSF certification)
- Life Extension (NSF certification)
- NOW Foods (not NSF certified)
You might feel completely overwhelmed by this list. And that’s ok! To feel better and improve your health, you don’t need to do everything Dr. Rhonda does, at least not all at once. Take your time, work with your doctor, and listen to your body. There are (clearly) many supplements that can improve your health over time.
You’re taking the right steps by educating yourself about the benefits and impacts of supplements. Supplements, while they can be very beneficial, are certainly an investment. And are almost always specific to individuals in dosage and effect. Experts like Dr. Rhonda have experience and a wealth of knowledge to help you navigate your options and opportunities.
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