Rhonda Patrick's Supplement List

Rhonda has mentioned that she is alternating monthly between two brands of multivitamins: "Pure Encapsulations ONE" and "Thorne – Basic Nutrients 2/Day".

Vitamins and minerals (also known as micronutrients) are regarded as essential as research show that humans get sick in their absence. There are over 40 essential micronutrients we need to get from our nutritiona in order to stay truly healthy.

The multivitamins Rhonda gets from these two brands include the following: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D3, Vitamin E, Vitamin K1, Vitamin K2, Folate, Zinc, Magnesium, Selenium, Manganese, Molybdenum, Chromium, Copper, Iodine, Biotin, Calcium, Choline, Boron, Lutein, Coenzyme Q10, Alpha Lipoic Acid, Inositol, Zeaxanthin, Lycopene, Gamma Tocopherol

Omega-3 fatty acids are essential for brain health and function. Rhonda takes it in the form of high-quality fish oil with low levels of oxidation.

• She either alternates between 50% high EPA & 50% high DHA daily, or will take high EPA on one day and high DHA on another day
• If Rhonda misses the Omega 3 dose in the morning, then she may take 4 grams total in the evening

Vitamin D is an essential steroid hormone for a variety of bodily functions

• Prohormone that modulates over 1,000 gene expression pathways related to immune function, bone health, and cell proliferation
• You need to get more Vitamin D if you are not much in the sun, you have darker skin, or you are older

Vitamin K is an essential micronutrient. It plays a crucial role in the body's ability to form blood clots and to transport calcium around the body.

Lutein is found in the eye lens and macular region of the retina. Research suggests that Lutein has a beneficial effect in delaying the progression of eye diseases, such as age-related macular degeneration and cataracts.

Zeaxanthin is also found in the eye. Like Lutein, it has shown to have a beneficial effect in delaying the progression of eye diseases.

Ubiquinol is also known as Coenzyme Q10 (CoQ10). CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). Rhonda says that ubiquinol plays an important role in mitochondrial energy production.

Rhonda takes "Cocoavia" cocoa extract every morning. She references three potential benefits of cocoa flavanols:

• Enhanced circulation
• Improved cognitive function
• Decrease in skin wrinkles and increased skin elasticity

Sulforaphane from broccoli sprouts has been seen increasing the body's immune function against the influenza virus.

PQQ has been found to decrease inflammation and improve mitochondrial efficacy in humans. PQQ is found for example in dark chocolate and green tea.

Rhonda suggests that the using berberine supplementation can:

• Decrease inflammatory biomarkers
• Decrease intima-media thickness, which is a measure of atherosclerotic plaque
• Improve scores in cognitive stroke damage tests

Rhonda note staht there has been clinical studies published looking at the efficacy of 1g of Meriva per day in reducing symptoms of osteoarthritis and increasing mobility.

In evening Rhonda takes Omega 3 fatty acids which are high in DHA.

Rhonda says that getting adequate magnesium as a “long-term investment”.

• Co-factor for over 300 enzymes in body, many of which have to do with energy production and energy utilization
• Magnesium is very important for DNA repair enzymes, so enough magnesium is extremely important for healthy aging