You have a lot to learn if you’re interested in health and fitness but haven’t heard of Dr. Rhonda Patrick. In a world where every celebrity under the sun has some kind of dietary advice to share, it's always a good idea to go back to the basics of science.
That is just what Rhonda Patrick does. She has a Ph.D. in biomedical science and a bachelor's degree in biochemistry, and she has spent much of her career working on the medical research subjects of aging, cancer, and nutrition.
Her extensive research lends her a lot of credibilities when discussing the use of dietary supplements to enhance health benefits. Luckily, she still managed to find the time to build a highly educational website FoundMyFitness.com where she offers a ton of information on how to keep healthy despite her hectic job and family schedule.
Here’s the data on all the supplements she suggests so that you may find some solutions that work for you. See what you can discover to boost your health as we get started.
Which nutritional supplements does Rhonda Patrick use?
Rhonda Patrick frequently discusses easy daily supplement strategies to improve cognitive performance and brain health in her articles and podcasts.
Many individuals mistakenly believe that taking a few omega-3 pills would take care of all of their body's needs, but there are many other factors to take into account.
Follow her on social media because you'll receive frequent tips on how to enhance your health as well as what the research says about it.
When you heed her internet counsel, you'll also discover that she advises taking a variety of omega-3 pills.
This specific product is a phospholipid that makes a fantastic substitute for krill oil. Phospholipids have been shown in placebo-controlled clinical trials to provide important advantages for brain function. (2) Taking these every day should be justified by this justification alone.
Because the primary component is derived from wild-caught anchovies, sardines, and herring roe to optimize quality, Rhonda suggests this specific product.
Even Tim Ferriss uses Nordic Naturals Omega-3 Phospholipids on a personal level. Read our blog for further advice on omega-3 supplements.
Xtra Fish Oil
Although eating a lot of fish is the greatest way to get enough omega-3 in your diet, it's unlikely that you'll do so. Additionally, these kinds of fish oil supplements are frequently mentioned on her site because Omega 3s are so important for heart health. There is a very solid reason why Rhonda loves Nordic Naturals so much. To ensure the highest quality and advantages, the firm only uses wild-caught fish as the source of all of its oils.
This specific product contains supplements for both EPA and DHA, and consuming 2 to 4 of them throughout the day will strengthen your heart and immune system. Another association between DHA and Alzheimer's disease is a decrease in amyloid plaques. The fact that such a basic tool can have such a big preventative impact is pretty powerful.
While the aforementioned multivitamin from Pure Encapsulations does contain this crucial vitamin as well, if you follow a strict vegan diet, you might want an additional boost. Although supplements are available, animal products are the primary source of B12.
Its significance in the formation of red blood cells makes it one of the vitamins that need more attention. Its absence might result in anemia, which can have several negative effects, ranging from feeling dizzy to heart palpitations.
Rhonda doesn't suggest any particular products, but taking this Nature Made one will give you a big boost. You should take one of these every day with breakfast.
Rhonda makes reference to this specific product in interviews and on social media. You'll see that the daily values are almost all above 100%, making it one of the most complete multivitamin products available.
For vitamins that are extremely bioavailable and simple for your body to absorb, turn to Pure Encapsulations. Additionally, it has an abundance of minerals like boron and manganese.
It is a micronutrient that many individuals need and is additionally referred to as the "sunshine vitamin." While too much UV radiation can be damaging, your skin needs some to synthesize Vitamin D.
Rhonda advises taking one or two of these every day, depending on the season and how much sun exposure you get. It's a good idea to take one of these in the morning and one at night during the winter or if you spend most of your working days indoors.
Rhonda has discovered one vitamin that has a direct connection to strong bones through her studies into various aging processes.
K2 has the ability to both halt and reverse bone loss and stop fractures from occurring. (3) Although the majority of clinical research and trials have focused on MK4, which is what is in this supplement, you may come across items that offer Vitamin K2 MK7.
Dairy products and other calcium-rich meals are beneficial, but if you are in danger of developing brittle bones, you may easily take a calcium supplement.
You don't have to take it every day, but two to three times a week is a good idea.
Magnesium is another substance to monitor, according to Rhonda, who has said as much in interviews. Magnesium is a mineral that is essential for your body to function at its best. It aids in controlling muscular contraction, heart health, and cognitive function. Additionally, it promotes relaxation and helps to keep blood sugar levels stable. Magnesium must be obtained from food or supplements because the human body is unable to generate it. Dark chocolate, avocados, and leafy greens including spinach, kale, and mustard greens are some of the finest food sources.
Even while green plant meals provide all you need, being low on them can result in everything from muscular cramps and twitching to high blood pressure and irregular heartbeats. One of them per day will ensure that you don't develop deficits, and she again suggests Thorne Research owing to its bioavailability.
Even though you don't often hear about it, many high-performance athletes supplement with this. It is a kind of vitamin B3, but its relationship to energy-producing bodily processes is in particular. In essence, it aids in the processing of blood sugar by your metabolism.
This method can be simplified to get a greater energy release. Your best bet is to take them first thing in the morning or before working out.
Turmeric Curcumin Capsules
Another one of those well-kept secrets that she has occasionally disclosed on social media is this one. She also has a special blog article where she goes into great length on this subject.
One of the main advantages is that it can lower chronic inflammation, which can lead to several issues including ongoing joint pain and abnormalities in your digestive system.
This is a great supplement to think about if you are dependent on inflammatory medication. Many common problems may be avoided, and natural pain relief can be obtained, by taking a decent turmeric pill daily.
Collagen is typically associated with healthy hair, skin, and nails when people hear the word. But this protein has effects that go well beyond how you look. A general deficiency in collagen can lead to weakening joints since it offers essential amino acids that aid your body in the creation of connective tissue in muscles and joints.
It will make a big impact if you take Rhonda's suggested product from Great Lakes twice a day if you have joint issues or engage in a lot of high-intensity exercises. If you don't like this product, nevertheless, you may pick it from our list of the top collagen powders.
The optimal supplement for improving brain function is suitable for vegans and vegetarians. It's a form of antioxidant, and research has shown that it significantly affects mental capacity.
In particular, it relates to the brain's capacity for memory formation, an extremely intricate neurological process. One of them every day will make a significant impact, so consider including one of these in your morning routine if your profession or schoolwork needs a lot of memorization.
Sulforaphane From Broccoli
It was mentioned in one of her podcasts a few years ago, and it's another fantastic recommendation. Broccoli is one of those superfoods that doesn't receive enough attention, even though many people don't particularly like it.
Sulforaphane is especially recommended by Rhonda because of its protective effects against cancer, heart disease, aging, and these conditions. Furthermore, there is no practical need to obtain it from pricey pills because broccoli is so rich in this vitamin.
Lion’s Mane Mushroom
Lion's Mane mushroom extract is another nootropic or brain-improving substance. She has highlighted this substance in interviews as something she uses during particularly demanding work hours.
It improves mental focus and attention, whether you're writing a new blog article or getting ready for another podcast interview. In addition, it is swiftly absorbed by your body and has no known negative effects. Taking one of these in the morning is an excellent option if you have a long day of studying or working ahead of you.
Alpha GPC Choline
A neurotransmitter called acetylcholine is crucial for cognitive processes, such as moving information from short-term to long-term memory. Eggs are a fantastic natural source, but you'd need to consume a lot of them every day.
Alpha GPC is a superior choice since it gives your body the building blocks it needs to utilize choline in greater amounts. Take this vitamin with breakfast every morning to have the biggest impact on your mental capacity.
The purpose of nootropics is to improve mental cognition in general as well as energy, attention, and memory. And Rhonda informed us about her go-to nootropic in the June 2021 members’ Q&A.
She does include the qualification that her primary keys to improving cognitive function are:
- Regular cardiac activity, such as jogging or riding a spin cycle
- Quality sleep; for information on how she maximizes her sleep, check this post.
- Periodical fasting, allowing her to remain in ketosis all morning as she works
- Consuming sulforaphane, which increases glutathione levels in the brain and reduces inflammation and oxidative stress, as well as high doses of fish oil, in which the DHA is essential for proper brain function
Avocado and Salmon Roe
If you're a fan of Rhonda Patrick, you've undoubtedly seen the photo of her eating avocado with salmon roe. because one of her favorite snacks is avocado and wild salmon roe. She specifically discussed it when she was pregnant, emphasizing the advantages of Omega-3 fatty acids and other chemicals for embryonic growth.
Rhonda places a lot of emphasis on eating a balanced, nutritious diet, but she is fully aware that some things can and should be enhanced regularly. She completely comprehends from the standpoint of her medical studies how individuals may treat and avoid various illnesses. This is particularly true for ailments associated with aging naturally. Instead of gambling with the health of your heart, immune system, and brain, create your supplement regimen.
If you are aware of any deficiencies, a simple booster can address such issues.