Rhonda Patrick's Sources

“In the morning, I take two 5 gram doses of creatine. Usually I'll take them separately, like in my coffee. I use the Thorne brand because Thorne is NSF certified.”

“I take one 5 gram dose of glutamine in the morning. It's NSF certified from Thorne.”

“With breakfast I take about one gram of fish oil. In the evening I take another gram of fish oil.”

“I take a magnesium glycinate, the Pure Encapsulations one. I think it's like 125 milligrams.”

“With breakfast I take alpha lipoic acid.”

“With breakfast I take my Avmacol, which is the sulforaphane.”

“In the afternoon, I take my PQQ with my lunch.”

“In the afternoon, I take my multivitamin with my lunch. It's the one by Pure Encapsulations.”

“In the afternoon, I take my Cocovia with my lunch.”

“In the evening I take my K2.”

“I take my vitamin C in the evening after dinner.”

“I take my ubiquinol in the evening. I've shifted to the Pure Encapsulations VESIsorb ubiquinol because the VESIsorb dramatically increases the bioavailability.”

“I also take inositol in the evening, a scoop of it, from Pure Encapsulations.”

“I take 3 milligrams of melatonin. It helps with my night terrors. I was even doing higher than that, but I was able to wean it down to the lowest minimum effective dose which was 3 milligrams.”

“Melatonin is an antioxidant. It protects eggs in your ovaries and has been shown to be an antioxidant in the brain. I don't feel it's addicting at all for me.”

“I take 5 to 10 grams of creatine per day. Most of the time I'm taking 10 grams and some days I take 15 to 20 on days that I'm traveling or don't get enough sleep. I find that doubling my dose up to about 20 grams really helps with cognitive function during lack of sleep.”

“I am obviously taking the basics that I talk about a lot, so omega-3. I'm taking Metagenics the EPA DHA 2400.”

“I'm taking the vitamin D K2.”

“I'm taking the One multivitamin by Pure Encapsulations.”

“I'm taking Avmacol, so that's my sulforaphane that I take. I take two of those.”

“Benfotiamine, I'm taking that by Life Extension.”

“CocoaVia, I'm taking the cardio, the heart one, and I take the recommended dose.”

“I also take creatine. I take 5 grams a day.”

“I'm taking my hydrolyzed collagen powder. Right now I'm using Basha, it's a brand that has been third-party tested and uses the patented form of collagen peptides that are smaller in molecular weight.”

“I also take PQQ by Life Extension.”

“During times of exposure to viral illness, I also supplement with liposomal vitamin C by Pure Encapsulations.”

“I do the zinc lozenges by Life Extension. I suck on those and I'm probably taking between 80 milligrams to 100 milligrams a day, and that's only during exposure or very subtle onset of viral illness.”

“I also ordered the glutamine supplement from Thorne and I am doing the glutamine on days that I've been training really hard. I've noticed that training really hard has had me a little more susceptible to respiratory illness.”

“I take some iron during menstruation.”

“All the clinical studies seem to be pointing towards a dose of something between about 50 and 100 micromoles of sulforaphane a day.”

“Supplementing with sulforaphane apparently helps to restore glutathione back to normal or young healthy levels. A small clinical study showed that it increased glutathione levels in the brain.”

“...60 milligrams of sulforaphane a day was shown to slow the biomarker prostate specific antigen or PSA by 86 percent, which for people with early prostate cancer risk is certainly a good thing.”

“If you want to get a known dose of sulforaphane, your best bet is probably to go to a high quality supplement. Supplements you can trust include Crucera SGS by Thorne, Oncoplex by Zymogen, and Avmacol by Nutramax.”

“Moringa leaf powder is sort of my go-to. I do use moringa leaf powder, make moringa tea all the time, and I recommend it. The isothiocyanate from moringa, called moringin, in many assays is even better than sulforaphane.”

“I've been putting moringa powder in my smoothies. Adding the moringa powder consistently lowers my postprandial glucose by seven to ten units on my continuous glucose monitor.”

“The multiplicity of effects of sulforaphane includes anti-inflammatory effect, heat shock protein inducing effect, antibacterial effect, direct antiviral effect, immune boosting, blood vessel dilation, promotion of mitochondrial function and integrity, brain health, cognition, and stress resilience.”

“Apigenin has been shown to cause neural stem cells to form new neurons and also strengthen the connection between neurons, which is an important function for learning and memory. Apigenin has also been shown to kill cancer cells.”

“Anthocyanins are very high in blueberries and are a very important plant hormetic compound. Anthocyanins have been shown to potently activate Nrf2, a master regulator of many genes involved in inflammation and antioxidant activity.”

“Blueberries contain pterostilbene which is chemically similar to resveratrol and has been shown to lower triglycerides and blood glucose levels in mice. Pterostilbene has also been shown to be more potent than resveratrol in improving cognitive function.”

“Fiber especially a diversity of fiber is highly beneficial. Traditional hunter-gatherer societies got somewhere on the order of ten times as much fiber as we get today. Many types of fiber are fermentable by the microorganisms that make up the gut microbiome.”

“I started adding hydrolyzed collagen powder to my micronutrient smoothie. I do this not for the essential amino acids like leucine, but for the non-essential amino acids like glycine and proline which are necessary to make collagen.”

“Glycine which is very abundant in hydrolyzed collagen powder has been shown to be an anti-inflammatory signaling molecule and is also an inhibitory neurotransmitter in the brain.”

“The tried and true function of nicotinamide riboside, at least something we can mostly expect if someone's going to supplement with the right dose being 500 milligrams to 1,000 milligrams, is lowering inflammation, particularly if you have a higher inflammatory status to start with.”

“Full disclosure, I have been taking Trueigen for about since August. I do a lot of other things too, but my recovery is great and I work out a lot.”

“I have been taking Tru Niagen for about since August, and I do a lot of other things, but my recovery is great. I work out a lot, so great recovery.”

“I'm taking 1,000 milligrams a day of Trueigen nicotinamide riboside.”

“They gave mice that had pancreatic cancer nicotinamide mononucleotide and it accelerated tumor growth. If you already have a bunch of tumors and then you're giving a bunch of whether it's folate or NAD or something, you might expect rapid cancer growth.”

“A person's peak plasma vitamin C concentrations won't exceed 220 micromoles per liter from oral vitamin C intake even if they take a maximum oral dose of three grams six times daily. By contrast, intravenous vitamin C can produce plasma concentrations as high as 15,000 micromoles per liter.”

“A study in 13 infertile men who took one gram of oral vitamin C twice a day for two months found that sperm count increased 58% and sperm motility increased 48%, indicating improved semen quality.”

“Vitamin C and E decreased C-reactive protein nearly 17 percent compared to pretreatment measurements, but only in people who had elevated baseline levels of C-reactive protein.”

“A tolerable upper intake of 2,000 milligrams of oral vitamin C per day has been established because vitamin C can sometimes cause GI problems such as diarrhea. For most people, however, intakes at doses above the RDA are well tolerated and safe.”

“People who have hemochromatosis or whose iron levels are abnormally high should exercise caution when considering vitamin C supplementation due to its propensity to improve the absorption of dietary iron.”

“Vitamin D is absorbed better with fat. It's a fat-soluble vitamin. Vitamin D3 is better than vitamin D2, which is found in plants and fungi. D3 is more easily converted into the vitamin D hormone.”

“I personally take 4,000 IUs a day and I get my vitamin D levels measured ideally quarterly. My levels hover around 50 nanograms per ml.”

“I personally do take vitamin K2 and I take around 50 micrograms a day. There have been some studies showing that taking between 25 and 50 micrograms a day of vitamin K2 does decrease calcium buildup in the arteries.”

“Most of the studies I cite in the paper are using high doses of omega-3 fish oil, between 3 to 6 grams a day. It's a clinical dose -- sometimes you have to take higher doses to get a therapeutic benefit.”

“At moderate doses, roughly 100 to 300 milligrams per day, caffeine reliably boosts attention, improves working memory, speeds up reaction times by about 10 to 15%, and enhances overall cognitive performance.”

“The science points to a dose range of about 3 to 6 milligrams of caffeine per kilogram of your body weight for physical performance enhancement. Practically speaking, that's roughly 200 to 400 milligrams.”

“L-theanine increases GABA and glycine signaling in the brain, creating a state characterized by alpha brain waves linked to calm, attentive states without sedation.”

“Combining roughly 100 to 200 milligrams of L-theanine with about 100 to 150 milligrams of caffeine significantly improves cognitive performance. People experience enhanced sustained attention, faster reaction times, better accuracy on demanding cognitive tasks, and notably fewer feelings of anxiety or jitters.”

“I'm wondering if avoiding vitamin D deficiency also becomes one of those important lifestyle factors. In some cases obviously vitamin D also plays its own role in bone metabolism, but independent of that also looking at the cross talk of the genes that vitamin D and estrogen regulate.”

“There's certain supplements that I use to sleep as well. I'm a fan of glycine, ashwagandha, magnesium L-threonate.”

“There's certain supplements that I use to sleep as well. I'm a fan of glycine, ashwagandha, magnesium L-threonate, and just straight mag oxide as well.”

“There's certain supplements that I use to sleep as well. I'm a fan of glycine, ashwagandha, magnesium L-threonate, and just straight mag oxide as well.”

“...80 to 90% of the population is deficient in omega-3. You can essentially increase someone's life expectancy by 5 years by bringing them from a low omega-3 index of 4% to a high index of 8%. Supplementing with fish oil about two grams a day will get most people from a low index to a high omega-3 index.”

“Magnesium glycinate I like to take at night especially because it's attached to a glycine molecule. If you're taking glycinate or bisglycinate, you end up getting glycine as well, which also seems to help with sleep. The RDA for magnesium for women is about 300 to 350 milligrams a day, for men about 350 to 400 milligrams a day.”

“Magnesium threonate is a form of magnesium developed by researchers to get magnesium into the brain more readily. Animal studies show it can more readily cross the blood-brain barrier. There are two small human cohort studies showing it seems to improve cognition, but people taking only magnesium threonate are missing out and should also be taking magnesium glycinate or malate.”

“I also take a lot of creatine in the morning. I do 10 grams a day in the morning.”