Rhonda Patrick's Sources

“Magnesium is required for over 300 different enzymes in the body, including those that are important for the production of ATP, which is the energetic currency of the cell.”

“These DNA repair enzymes actually require magnesium as a co-factor to function. Without magnesium, these DNA repair enzymes do not work efficiently.”

“Vitamin K serves a very important function for short-term survival in that it activates proteins that are required for coagulation and blood clotting.”

“Vitamin K is also required to activate proteins that pull calcium out of the vascular system, out of the blood vessels and arteries, and bring it to the bone where it's supposed to go.”

“Practical solution for this: Eat your greens. Magnesium is high in spinach and kale and other green leafy vegetables, as are vitamin K, calcium, and vitamin C.”

“Practical solution for this: Eat your greens. Magnesium is high in spinach and kale and other green leafy vegetables, as are vitamin K, calcium, and vitamin C.”

“Taking around 1,000 IUs of vitamin D per day can raise blood serum levels by about five nanograms per milliliter.”

“Too much vitamin D is also not good because vitamin D also allows you to absorb more dietary calcium, and calcium can precipitate and form plaques in the vascular system.”

“Vitamin D is a steroid hormone that regulates the expression of over a thousand different genes in the human body, which is around 5% of the human protein-encoding genome.”

“The gene that encodes for the enzyme tryptophan hydroxylase, which is the rate-limiting enzyme in the conversion of tryptophan into serotonin, has a vitamin D response element in it.”

“Vitamin D levels should be measured prenatally. If these women do not have enough vitamin D, they need to be given a vitamin D supplement.”

“Omega-3 fatty acids, specifically the marine omega-3 fatty acids EPA and DHA, also regulate the serotonin system and how this is relevant for brain function and brain dysfunction.”

“Icosapentaenoic acid, the marine fatty acid EPA, stops the production of E2 series prostaglandins, which allows serotonin to be released from the presynaptic neuron.”

“Docosahexaenoic acid, DHA, is very important for the cell membrane fluidity. If you disrupt that cell membrane fluidity, it changes the structure and ultimately the function of receptors, including the serotonin receptors.”

“Vitamin D3 is better than vitamin D2. Vitamin D3 is actually more easily converted into the vitamin D hormone compared to vitamin D2.”

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

“I personally take MK-7, which is menaquinone-7, which has a longer half-life than MK-4. I take 50 micrograms a day.”

“I personally do take vitamin K2 and I take around 50 micrograms a day. I even think that's probably more than enough.”

“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 that I cite in the paper are using high doses of omega-3 fish oil, and they're using between three to six grams a day.”

“Studies show the ratio of EPA to DHA is very important, particularly for eliminating anxiety and depression. It's been shown that a 2:1 ratio of EPA to DHA is very important.”

“In the morning, I take two 5 gram doses of creatine. Usually I'll take them separately, like in my coffee.”

“I take one 5 gram dose of glutamine in the morning.”

“On days where I'm doing endurance or maybe days when I'm doing a podcast, I'll take a tablespoon of beetroot extract.”

“With breakfast, I take about one gram of fish oil.”

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

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

“In the evening after dinner, I take my vitamin D.”

“In the evening, I take my magnesium.”

“In the evening, I take my K2.”

“I take three milligrams of melatonin in the evening.”

“I take my vitamin C in the evening.”

“I also take my ubiquinol in the evening.”

“I take myo-inositol in the evening as well, a scoop of it.”

“The temperature of coffee was not a problem and it was fine to put in the coffee. He thinks that only boiling hot water for a really long time might break down the creatine.”

“I take a higher dose of melatonin because it helps with my night terrors.”

“It's an antioxidant. It protects eggs and seems to help with basically preventing damage to eggs in your ovaries.”

“I'm not really worried about it. I have no concern about taurine causing cancer; it was a very in vitro study and doses were completely irrelevant.”

“I lowered my omega-3 dose from four grams to two. The real reason is I eat a lot of salmon and my omega-3 index was just so high.”

“I usually 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.”

“I need to sort of have more cognitive function going on while I'm having a lack of sleep and I do find that taking a higher dose seems to really help me.”

“For people that have GI issues, taking it with food, particularly like carbohydrates, seems to help.”

“I'm able to sustain my 40 to 60 milligram of sulforaphane a day by sprouting.”

“The top 20% of consumers of cruciferous vegetables reduce their all-cause mortality by 22%.”

“One study found that men that ate between three to five servings of cruciferous vegetables a week had a 40% decrease in prostate cancer risk.”

“Men who ate two or more half cup servings of broccoli per week had a 44% lower incidence of bladder cancer.”

“Smokers who consumed at least four and a half servings of raw cruciferous vegetables a month had a 55% reduction in lung cancer risk.”

“Multiple studies have shown that women who have consumed cruciferous vegetables at least once a week had between a 17% or as much as a 50% decrease in breast cancer risk.”

“People with bladder cancer that had just four servings of raw broccoli per month had a 57% reduction in bladder cancer mortality and a 43% reduction in all cause mortality.”

“Men with prostate cancer that were given 60 milligrams of sulforaphane per day resulted in the slowing of the doubling rate of a cancer biomarker known as prostate specific antigen or PSA by 86%.”

“In another study, 35 milligrams of sulforaphane was used instead of 60 milligrams, and while it still slowed the growth of prostate cancer, it only increased the average PSA doubling time by 57%.”

“After receiving broccoli sprout extract containing about 37 milligrams of sulforaphane, the accumulation of sulforaphane was detected in actual human breast tissue.”

“Breast tissue displayed increased levels of a gene called NQO1, which makes an enzyme that protects a very important tumor suppressor gene called P53 from being degraded.”

“Participants asked to eat 300 grams of Brussels sprouts per day increased glutathione s transferase circulating in their blood plasma by about 1.4 fold, while overall oxidative DNA damage went down by about 28%.”

“A daily broccoli sprout beverage containing around 262.5 milligrams of glucoraphanin and about 7.1 milligrams of sulforaphane increased the rate of excretion of benzene by 61%.”

“Broccoli sprouts when administered as a homogenate had a direct effect on increasing the expression of phase 2 detoxification enzymes in the upper airway.”

“Over the 12-week trial, excretion of the carcinogen acrolein rapidly increased by 23% in participants given a daily broccoli sprout beverage.”

“Consumption of a broccoli sprout beverage containing 27 milligrams of sulforaphane led to a 50% increase in excretion of acrolein, crotonaldehyde, ethylene oxide, and benzene.”

“...57 grams of watercress given to smokers to eat with each meal for 3 days led to a 35% increase in excretion for biomarkers indicating the inactivation of the carcinogen NNK.”

“The reduced risk of death was mostly associated with reduction in death from cardiovascular disease for the highest quintile of cruciferous vegetable consumption.”

“Supplementing with 10 grams of broccoli sprout powder per day lowered serum triglyceride by 18.7% and lowered oxidized LDL ratio by 13.5%.”

“Supplementing with broccoli sprout powder resulted in a nearly 20% drop in fasting blood sugar in type 2 diabetics.”

“A broccoli sprout powder containing approximately 40 milligs of sulforaphane reduced TNF alpha, a marker of inflammation, by 11% and lowered C reactive protein by 16% in people with type 2 diabetes.”

“Dr. Pauling was the Nobel Prize winning chemist who found clinical evidence suggesting that high-dose intravenous administration of vitamin C is useful as a supportive treatment for cancer as well as a method for mitigating the side effects of chemotherapy.”

“Even in small quantities vitamin C can protect critical molecules in the body such as proteins, lipids, carbohydrates and nucleic acids DNA and RNA from oxidative damage.”

“The recommended dietary allowance or RDA for healthy men is 90 milligrams per day. For women it's 75 milligrams per day.”

“At the other end of the recommendations is the tolerable upper intake limit 2000 milligrams per day, the amount that experts believe reduces the risk of these GI problems.”

“Some scientists think there is enough evidence to support increasing the RDA for vitamin C to 200 milligrams per day for adults. This level of intake could elevate tissue levels potentially reducing the risk for chronic diseases such as heart disease, stroke, cancer and metabolic dysfunction.”

“Supplementation of at least two grams per day of vitamin C during a cold had a greater benefit compared to a dose of one gram per day.”

“Patients were ventilated for more than 24 hours and given vitamin C spent 18 percent less time on mechanical ventilation compared to controls.”

“Three of the studies investigated the use of vitamin C as a prophylactic treatment against pneumonia and each found the incidence of pneumonia was 80% lower in people who took vitamin C compared to those who did not.”

“For every 100 milligram increase in daily vitamin C intake among men, the risk of developing lung cancer decreased 7%.”

“When men and women took between 0.5 and 2 grams of vitamin C immediately before exercise for two weeks, vitamin C reduced the FEV1 decline by more than eight percent, indicating that vitamin C might help alleviate respiratory problems caused by exercise.”

“Vitamin C could blunt the beneficial training adaptations that reactive oxygen species might induce such as increased mitochondrial number and function, improved insulin sensitivity and glucose utilization and enhanced immune function.”

“If we take that a step further and look at vitamin c taken in combination with other antioxidants such as vitamin E, it actually appears to blunt cellular adaptations to exercise.”

“Fatty acid utilization in the supplemented group was about four times greater than in the vitamin C depleted group. These animal and human studies provide some pretty convincing evidence that vitamin C participates in fat metabolism.”

“For every 54 milligram increase in vitamin C intake, there was an 18% reduction in the risk of Alzheimer's disease. In smokers, the protective effect of vitamin C was even more robust with a 35% decrease in Alzheimer's disease risk.”

“The patients were randomized to receive either a placebo or intravenous vitamin C at 50 milligrams per kilogram of body weight every six hours for 96 hours. Nearly half of the patients in the placebo group died compared to less than 30% in the intravenous vitamin C treated group.”

“Infertile men who took one gram of oral vitamin C twice a day for two months found that compared to baseline measurements, the men's sperm count increased 58% and sperm motility increased 48%, indicating improved semen quality.”

“Patients with high blood pressure who took an average of 500 milligrams of oral vitamin c per day for about eight weeks showed significant decreases in blood pressure compared to those who took a placebo.”

“Healthy adults who took one gram of vitamin C, 800 IU's of vitamin E or a placebo every day for two months looked at whether antioxidants could lower C reactive protein. The vitamin C and E decreased the reactive protein nearly 17 percent.”

“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.”

“People who have a deficiency in the enzyme glucose 6-phosphate dehydrogenase are at risk of hemolysis, the rupturing of red blood cells when given high doses of intravenous vitamin c.”

“Vitamin D is so much more than a vitamin. It's actually converted into a steroid hormone. That means that it goes into the nucleus of our cells and interacts with our DNA and it activates genes that are important.”

“Taking a vitamin D supplement, in fact 4,000 IUs a day, really can correct a lot of vitamin D deficiency. Not all but a lot.”

“About 50% of the vitamin D bioavailability is reduced in people that are overweight and obese. So, you're just not able to release vitamin D into the bloodstream to be converted into the active steroid hormone.”

“They were given 4,000 IUs of vitamin D per day for about a month and that reversed their epigenetic age by almost 2 years.”

“Vitamin D activates Klotho. Klotho is very important for brain function, cognitive function. It's associated with longevity and it's also associated with protecting against Alzheimer's disease.”

“People that supplement with vitamin D are about 40% less likely to get dementia. So it decreases dementia risk by 40%.”

“You have to get a blood test. And this is key even if you're just taking a supplement because there are single nucleotide polymorphisms or variations in genes that affect people's ability to metabolize vitamin D3.”

“The sweet spot that I've seen really is about 30 if you're playing it safe. I like 40 nanograms per milliliter to about 60 or 70. Even can go up to 80.”

“People with a high omega-3 index of 8% or more had a 90% lower risk of sudden cardiac death. Like 90% lower risk.”

“People with a high omega-3 index have about a 5-year increased life expectancy compared to people with a low omega-3 index.”

“Smokers with a high omega-3 index had the same life expectancy as non-smokers with a low omega-3 index. So, in other words, not getting enough omega-3 was like smoking for life expectancy.”

“It only takes about 1.5 to 2 g of a fish oil supplement per day to get someone from a low omega-3 index to a high omega-3 index. It's very achievable.”

“Global cognitive function was improved by like 2 years. So it reduced their brain aging in the way such that it was like two years reduced brain aging.”

“The effect on episodic memory was improved. It was like reducing the aging of our episodic memory by almost 5 years, which is just astronomical from just taking a multivitamin every day.”

“Sulforaphane is the biggest dietary activator of our nrf2 system. NRF2 is activating hundreds of genes. Many of them are involved in chemo prevention, preventing cancer.”

“Individuals were given benzene and it increased the excretion of benzene through their urine by about 60% within 24 hours. So it didn't take a long time to start to work.”

“Men with low-grade prostate cancer that were supplementing with about 60 milligrams of sulforaphane a day slowed the doubling of their PSA antigen by about 86%.”

“Broccoli sprouts are a great source of sulforaphane. About 45 to 100 grams a day gets you about some of the doses that I talked about in these studies.”

“If you add mustard seed powder to your broccoli, it can increase that bioavailability. It basically helps by adding an exogenous source of that enzyme back to the broccoli.”

“Having levels above 30 is associated with a lower all-cause mortality.”

“People that are deficient and supplement with about 4,000 IUs per day can bring themselves up to a sufficient level, closer above 30 nanograms per milliliter.”

“It's important for the synthesis of serotonin in the brain to immune function, and it's why vitamin D plays such a critical role in helping prevent respiratory diseases.”

“The RDA for adequate intake was set at around, on average, about 400 milligrams per day for an adult.”

“People with the highest magnesium levels have a 40% lower all-cause mortality and a 50% lower cancer mortality compared to people with the lowest magnesium levels.”

“I also do a supplement of about 125 milligrams of magnesium, and I do magnesium glycinate.”

“Magnesium glycinate's a really good bioavailability, has very good bioavailability, so does magnesium malate or magnesium citrate.”

“When I sauna, when I'm physically active, I also drink electrolytes after that, and that's another option where you can have an electrolyte drink that replaces some of the lost sodium and magnesium, potassium.”

“It was calculated that about something like 84,000 deaths per year were attributed to not getting enough EPA and DHA from the diet.”

“People that have an omega-3 index of 8% have a five-year increase life expectancy compared to those that have an omega-3 index of 4%.”

“The metabolites of EPA and DHA resolve inflammation in a very efficient and timely manner.”

“I'm also excited about a new role of omega-3 in muscle mass and also sensitizing amino acids in skeletal muscle.”

“...1.5 to 2 grams a day supplemental omega-3 can bring people from a 4% omega-3 index to an 8% omega-3 index.”

“Triglyceride form is more bioavailable; it does incorporate into cell membranes much better, and I think that's important.”

“Ethyl ester is not incorporated into cell membranes quite as readily; it's not as bioavailable. It absolutely has to be taken with food, preferably with a higher fat meal.”

“These are all phytochemicals that also activate stress response genes.”

“These are all phytochemicals that also activate stress response genes.”

“These are all phytochemicals that also activate stress response genes.”

“These are all phytochemicals that also activate stress response genes.”

“Caffeine uniquely appears to reduce the risk of developing arrhythmias. This was in a dose dependent manner with two to three cups of daily coffee linked to 12% lower arrhythmia risk.”

“Caffeine consumed late in the day powerfully disrupts this clock. Caffeine taken within about 3 hours of natural bedtime shifts the internal clock later by roughly 45 minutes to an hour.”

“Consuming caffeine early, so aiming to stop caffeine at least 8 to 10 hours before your natural bedtime. For most people, that means cutting off caffeine around noon or the early afternoon.”

“Compounds in coffee like caffeine and the chlorogenic acids can actually flip that AMPK switch on. When kinase turns on, it tells the cell to burn fat, take up glucose, and shut down growth pathways like mTor.”

“Coffee triggers our cells to activate something called NRF2. This is a master cellular switch that ramps up our body's own antioxidant defenses, including glutathione.”

“Each cup of coffee delivers up to two grams of soluble fiber plus a pharmacy of polyphenols, chlorogenic acids, melanoidins, diterpenes, and trigonelline.”

“Regular caffeinated coffee drinkers, typically those consuming around three or more cups per day, show a remarkable 34 to 37% reduction in the risk of developing Parkinson's disease and Alzheimer's disease.”

“Caffeine functions as a competitive antagonist at adenosine A2A and A1 receptors. By blocking A2A receptors, caffeine reduces the excessive inhibitory signaling that's characteristic of Parkinson's disease.”

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

“A small amount of caffeine around 75 mg to 100 mg actually seems to improve your body's absorption of these polyphenols, creating a beneficial synergy.”

“The science points to a dose range of about 3 to 6 mg of caffeine per kilogram of your body weight. Practically speaking, if you weigh about 70 kg, that's roughly 200 to 400 mg of caffeine.”

“In endurance events like running, cycling, swimming, you typically see about a 3 to 5% improvement in performance. In strength or power-based activities, caffeine reliably boosts strength output and muscular endurance by about 2 to 4%.”

“Going beyond 400 milligrams rarely provides additional performance gains and frequently increases negative effects like anxiety, jitters, increased heart rate, digestive issues, and crucially sleep disruption.”

“If you use caffeine daily, periodically taking short breaks, anywhere between 2 to 7 days, can actually resensitize you to caffeine, making caffeine more effective when you return to it.”

“Adding MCT to your coffee can potentially enhance cognitive benefits through a different pathway by increasing ketone levels, which provide an alternative energy source for neurons.”

“Consistent high saturated fat intake does elevate APOB containing lipoproteins, which is the primary driver of cardiovascular disease risk.”

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

“Combining roughly 100 to 200 milligrams of L-theanine with about 100 to 150 mg of caffeine significantly improves cognitive performance.”

“L-theanine even dampens caffeine's transient blood pressure increase without sacrificing alertness.”

“People with a higher Omega-3 Fatty Acids (EPA) intake slowed their age acceleration.”

“When you looked at Omega-3 Fatty Acids (EPA) plus Vitamin D3, it slowed epigenetic aging even further than just Omega-3 Fatty Acids (EPA) alone.”

“I am a huge advocate of Omega-3 Fatty Acids (EPA). I mean, this started from gosh, when I was a graduate student, I started, you know, supplementing with Omega-3 Fatty Acids (EPA) back in 2007.”

“Omega-3 Fatty Acids (EPA) are in my view the most potent naturally occurring dietary compound that has anti-inflammatory effects.”

“Those people with a high Omega-3 Fatty Acids (EPA) index... had a 90% lower risk of sudden cardiac death compared to people with a low Omega-3 Fatty Acids (EPA) index.”

“Those individuals with a high Omega-3 Fatty Acids (EPA) index of 8% or higher had a 5-year increased life expectancy compared to people with a low Omega-3 Fatty Acids (EPA) index.”

“For women, it took about at least one gram of Omega-3 Fatty Acids (EPA) to start to slow biological aging in women, whereas for men, it actually happened at a lower dose.”

“In this study they only took 2,000 IUs a day. If you're deficient it takes about 4,000 IUs of Vitamin D3 a day to bring you up to a sufficient status.”

“For every increase in so 100 milligram per day increase in Omega-3 Fatty Acids (EPA), that was associated with lowering the risk of Alzheimer's disease and cognitive decline by 10%.”

“As in any experiment whether we're talking about Creatine or Omega-3 Fatty Acids (EPA) there's a loading phase.”

“The women that were given this Omega-3 Fatty Acids (EPA) supplement, it cut their disuse atrophy in half.”

“If older adults supplement with two grams of Omega-3 Fatty Acids (EPA) per day, they actually have higher muscle mass, they have improved walking speed.”

“Two grams a day of Omega-3 Fatty Acids (EPA) seem to get people from a low to a high Omega-3 Fatty Acids (EPA) index level. And that's really where you want to be.”

“That's really where you want to be for the brain benefits... and that's what I take.”

“Personally, you know, I like to go for closer to a 2 to 1 ratio. I actually like DHA. I like a little bit higher DHA for me.”

“I give my son... he's 8 years old and right now he's getting about a gram of Omega-3 Fatty Acids (EPA) a day.”

“We absorb far less of Omega-3 Fatty Acids (EPA) in ethyl ester form than if someone were to then take that Omega-3 Fatty Acids (EPA) that's been purified and then re-esterify it on a triglyceride backbone.”

“I think the best time to take them is when you're going to consistently form a habit to take them... these SPM molecules, they're resolving inflammation stay in your circulation for 24 hours.”

“If magnesium intake is low, that may hinder the body's ability to utilize vitamin D effectively even if vitamin D intake is sufficient.”

“Magnesium threonate is not the best option for meeting daily magnesium needs. It shouldn't be included as contributing to your recommended daily allowance of magnesium because it contains a very low amount of elemental magnesium.”

“There is a lever you can pull every day to significantly enhance your body's ability to repair damage to your DNA, potentially reducing cancer risk in a dose dependent manner. This is the power of magnesium.”

“Adult women generally need about 310 to 320 milligrams a day, which increases to about 360 milligrams a day during pregnancy. Adult men require about 400 to 420 milligrams a day.”

“Magnesium plays a really important role in maintaining healthy electrolyte balance and preventing dehydration. It helps regulate the body's balance of electrolytes which are pretty important for conducting nerve impulses, contracting muscles, and maintaining a healthy heart rhythm.”

“The other really important factor that can limit the bioavailability of magnesium is excessive supplemental zinc at doses higher than 124 milligrams a day.”

“Higher zinc dose supplementation like in the order of for example 80 milligrams a day has been shown to lessen respiratory illness symptoms and decrease duration of illness as well.”

“The US Institute of Medicine's Food and Nutrition Board has set the upper safe limit for daily supplemental magnesium intake at 350 milligrams per day.”

“For optimal bioavailability of magnesium supplements, it's also generally more effective to take the total daily dose in divided smaller amounts rather than a single large dose.”

“Organic salt forms of magnesium are generally more bioavailable and effectively raise plasma magnesium levels compared to inorganic forms of magnesium like magnesium oxide, magnesium chloride, magnesium sulfate.”

“I hedge my bets; I take a supplement that has many different forms of magnesium salts, which seems logical to me.”

“The other one I sometimes take at night is magnesium glycinate by Pure Encapsulations.”

“The effective magnesium dose for preventing migraines seems to be around 600 milligrams per day. To minimize gastrointestinal discomfort, it's advisable to divide the dose into smaller amounts such as 200 milligrams taken three times throughout the day.”

“The inverse association between magnesium intake and pancreatic cancer risk seemed to be more pronounced among those who took magnesium supplements either from a multivitamin or even as an individual supplement.”

“Magnesium supplementation for one year can enhance bone mass in the hips of peripubertal girls.”

“Magnesium supplementation effectively increased these levels [25-hydroxyvitamin D]. It appears that magnesium is aiding in the conversion of vitamin D3 into this more stable form of vitamin D.”

“Magnesium supplementation at an average dose of 368 milligrams per day notably lowers both systolic and diastolic blood pressures.”

“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 take magnesium glycinate by pure encapsulations.”

“I'm taking avmacol so I'm taking that's my sulfurane that I take I take two of those.”

“...alphal lipoic acid P encapsulations.”

“Ben Flamin I'm taking that by life extension.”

“Cova I'm taking the cardio the the heart one and I I take the do the recommended dose.”

“I'm taking at night magnesi om so that's a combination of a variety of different magnesiums I take that in addition to the Magnesium glycinate that I take.”

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

“I'm taking my hydrolyzed collagen powder... those are the types that have been shown to help be absorb better particularly into into the skin.”

“I also take pqq by life extension.”

“During times of exposure to viral illness I supplement with liposomal vitamin C by pure encapsulations.”

“I do the zinc lozenges by life extension... sucking on the zinc lozenges has an effect in the airways in addition to helping with the immune system.”

“I'm probably taking between 80 milligrams to 100 milligrams a day... only again during exposure or very very subtle onset of viral illness.”

“...whey protein is another thing that I will supplement with on days where I am maybe I'm not going to eat a turkey burger or something high in protein and I need to get that extra protein.”