Multivitamin by Pure Encapsulation fills in any nutritional gaps in your diet. Rhonda Harmon is a General Surgeon in Apopka, FL. She adds a couple of important caveats: In terms of an estimate on dosage for the Lions Mane, Rhonda cites a study (source) that showed significant improvements in cognitive function after 8 weeks of 3g per day vs placebo for 50-80 year olds with existing cognitive impairment. In this next section well look at the supplements Rhonda takes in the evenings. However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. 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. Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. It is noticeably expensive, even for ubiquinol. (2017). As mentioned above, for more details on Rhondas use of sulforaphane see this separate post. Rhonda Harmon, MD | General Surgery | Apopka, FL | AdventHealth So where does the vitamin K2 supplementation come in? Rhonda Patricks Top 11 Supplements, Trusted Brands and Doses In a non supplemented vegetarian/vegan diet, the primary source of omega-3 fatty acids comes from alpha linolenic acid (ALA), which is found in various plants (particularly flaxseed). Magnesium is a co-factor for over 300 enzymes in the body. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. 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. Clinical strength, requires refrigeration. Suboptimal magnesium status in the United States: are the health consequences underestimated? Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT. Of those, choline and molybdenum are essential micronutrients. Dr In Rhondas June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. It needs a separate supplement, so omitting magnesium is understandable. Rhonda currently takes between 6 grams daily. Every time she would bring up one of her topics, Joe would clearly interrupt and detour the question trying to bring up a counter argument, which honestly didn't go with the topic, before letting her finish her thought. Rhonda doesnt take Athletic Greens, and nor has she in the past. WebDr. (2014), although more research needed. 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.
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