Dr Rhonda Patrick has publically stated in Podcasts and on her website that she takes the following longevity supplements:
- Vitamin D 2,000 IU (Pure Encapsulations)
- Magnesium citrate/malate 135 mg (Thorn)
- Vitamin K2 (Menaquinone/MK4) 100 micrograms (non-disclosed brand)
- DHA (Omega-3) 2 grams (Nordic Naturals)
- Pregna 2000 fish oil 4 capsules (Nordic Naturals)
- Probiotic (VSL Number Three sachet) once a week or every two weeks (non-disclosed brand)
- Curcumin (Mariva formulation) not specified (non-disclosed brand)
- Nicotinamide Riboside 125 mg (up to 1,000 mg) (Thorn)
Dr. Rhonda Patrick’s longevity supplement protocol includes a variety of carefully chosen supplements aimed at promoting health, longevity, and vitality. Her regimen consists of a multivitamin with trace elements like boron, vitamin D3, magnesium citrate or malate, vitamin K2, fish oil, probiotics, curcumin, and nicotinamide riboside. Additionally, she endorses supplementation with omega-3 fatty acids from reliable sources to ensure quality and efficacy. Her insights emphasize the crucial role of micronutrients in supporting metabolic functions, brain health, and reducing age-related cognitive decline.
The Importance of Vitamin D
- Supplementation Dosing: Dr. Patrick recommends daily supplementation of vitamin D, typically around 2,000 IU, with adjustments based on sun exposure. She emphasizes the supplement’s role in calcium absorption and overall health.
- Interplay with Vitamin K2: Vitamin K2 is recommended alongside vitamin D, as it aids in calcium <!– wp:paragraph –>Homeostasis, a cornerstone of longevity, stems from Greek roots, translating to “staying the same” in English. Pioneered by French physiologist Claude Bernard in the 19th century, the term represents the body’s ability to maintain a stable internal environment. Though Bernard did not win any specific awards for his discovery, his work is widely acknowledged as a vital foundation in understanding human health and aging.<br/><!– /wp:paragraph –><!– wp:paragraph –>As it pertains to longevity, homeostasis enables the intricate balance of various bodily functions, from temperature regulation to blood sugar levels. This delicate equilibrium is crucial for sustaining health and delaying the aging process. Related longevity terms include hormesis, which refers to the body’s adaptive response to stress, and autophagy, the cellular self-cleaning function. Both hormesis and autophagy contribute to maintaining homeostasis and ultimately promote longevity.<br/><!– /wp:paragraph –><!– wp:image {“align”:”center”,”id”:8108,”width”:596,”height”:596,”sizeSlug”:”large”,”linkDestination”:”none”} –><figure class=”wp-block-image aligncenter size-large is-resized”></figure><!– /wp:image –><!– wp:paragraph –>SIRT (sirtuins) are a family of proteins that play a vital role in cellular health and aging. Some SIRT’s expression can restore homeostasis’s energy level by regulating metabolism and promoting cellular repair. This restoration process aids in delaying the aging process and maintaining overall health.<br/><!– /wp:paragraph –><!– wp:paragraph –>Groundbreaking research related to homeostasis for longevity includes:<br/><!– /wp:paragraph –><!– wp:list –><!– wp:list-item –>The discovery of the insulin/IGF-1 signaling pathway regulates metabolism and cellular growth, impacting aging and lifespan.<br/><!– /wp:list-item –><!– wp:list-item –>The role of telomeres and telomerase in cellular aging, highlighting the importance of maintaining chromosomal stability for longevity.<br/><!– /wp:list-item –><!– wp:list-item –>The impact of calorie restriction on autophagy and homeostasis, demonstrating a link between dietary interventions and extended lifespan.<br/><!– /wp:list-item –><br/><!– /wp:list –><!– wp:paragraph –>Popular longevity/biohacking-related books include:<br/><!– /wp:paragraph –><!– wp:list –><!– wp:list-item –>”Lifespan: Why We Age—and Why We Don’t Have To” by David Sinclair: A comprehensive exploration of aging as a treatable condition, citing genetic and epigenetic research breakthroughs. Sinclair states, “Our destiny is to become the architects of our biology.”<br/><!– /wp:list-item –><!– wp:list-item –>”The Longevity Diet” by Valter Longo: A detailed guide to nutrition and longevity, based on decades of scientific research. Longo emphasizes, “The body can heal itself if provided the right foods and nutrients.”<br/><!– /wp:list-item –><!– wp:list-item –>”The Blue Zones Solution” by Dan Buettner examines the world’s longest-lived communities, offering lifestyle lessons for increased longevity. Buettner reveals, “The world’s longest-lived people have their purpose and live it out daily.”<br/><!– /wp:list-item –><!– wp:list-item –>”The Telomere Effect” by Elizabeth Blackburn and Elissa Epel: A groundbreaking book discussing the role of telomeres in aging and how to improve telomere health for a longer life. The authors assert, “The more we know about telomeres, the more we can help ourselves and others live longer healthier lives.”<br/><!– /wp:list-item –><br/><!– /wp:list –>
” href=”https://longevityfaq.com/glossary/homeostasis/” data-mobile-support=”0″ data-gt-translate-attributes=”[{“attribute”:”data-cmtooltip”, “format”:”html”}]” tabindex=”0″ role=”link”>homeostasis, ensuring that calcium is directed to bones rather than arteries.
Magnesium’s Role in Health
- Bioavailability and Sources: Magnesium is critical for DNA repair and energy production. While food sources like leafy greens are preferred, supplements like magnesium citrate or malate are also useful due to their bioavailability.
- Deficiency Concerns: A significant portion of the population is magnesium deficient, primarily due to depleted soil and dietary inadequacies, making supplementation crucial.
- Forms and Benefits: Different forms of magnesium, such as citrate and glycinate, offer various benefits, including energy production and relaxation, all of which are vital for longevity.
Omega-3 Fatty Acids
- Cognitive and Physical Benefits: Omega-3 supplements, especially those high in DHA, are linked to improved brain function, a slower aging process, and increased muscle mass and strength.
- Quality Considerations: Ensuring the quality of fish oil supplements is crucial, as oxidation can render them ineffective. Dr. Patrick recommends trusted brands that ensure product integrity.
- Dosage for Health: A daily intake of approximately 2-3 grams of fish oil supports heart and brain health, and can even aid in body composition improvements.
Other Essential Supplements
- Nicotinamide Riboside: It boosts <!– wp:image {“align”:”left”,”id”:6104,”sizeSlug”:”full”,”linkDestination”:”none”} –><figure class=”wp-block-image alignleft size-full”></figure><!– /wp:image –><!– wp:paragraph –>NAD, or nicotinamide adenine dinucleotide, is a coenzyme that is found in all cells and is essential to metabolism, in short NAD is critical in the chemical reactions that give all cells their energy, no or low NAD then cells don’t get the energy they need to function correctly.<br/><!– /wp:paragraph –><!– wp:paragraph –>More technically its significance lies in its role in redox reactions, where it carries electrons from one reaction to another. NAD exists in two forms: NAD⁺ and NADH, with the former serving as an oxidizing agent that accepts electrons from other molecules and becomes reduced, forming NADH, which can then be used as a reducing agent to donate electrons. This electron transfer is the primary function of NAD and plays a critical role in metabolism.<br/><!– /wp:paragraph –><!– wp:paragraph –>Additionally, NAD is used in other cellular processes, particularly as a substrate of enzymes in adding or removing chemical groups to or from proteins in posttranslational modifications. Due to its importance, enzymes involved in NAD metabolism are targets for drug discovery.<br>NAD⁺ has two general reactions in the human body: helping turn nutrients into energy as a key player in metabolism and working as a helper molecule for proteins that regulate other cellular functions. These processes are vital as NAD⁺ levels decline with age.<br/><!– /wp:paragraph –><!– wp:paragraph –>NAD can be synthesized de novo from simple building blocks like tryptophan or aspartic acid or derived from nutritive compounds like niacin. Moreover, some NAD is converted into the coenzyme nicotinamide adenine dinucleotide phosphate (NADP), which is a cofactor in anabolic metabolism.<br>The NAD⁺ chemical species’ superscripted addition sign reflects the formal charge on one of its nitrogen atoms; this species is a singly charged anion – carrying a (negative) ionic charge of 1 – under conditions of physiological pH.<br/><!– /wp:paragraph –><!– wp:heading –>Should I Supplement with NAD⁺ or a Precurcor like NMN or NR<!– /wp:heading –><!– wp:paragraph –>While we want to increase levels of NAD⁺ in our bodies, supplementing directly with NAD⁺ is not the answer; the reason is that NAD⁺ is a large molecule, so it’s always broken down in the stomach; the solution is to supplement with a precursor like NMN or NR.<br/><!– /wp:paragraph –><!– wp:paragraph –>There are several NAD⁺ precursors; these include:<br/><!– /wp:paragraph –><!– wp:list –><!– wp:list-item –>Nicotinamide Riboside (NR)<br/><!– /wp:list-item –><!– wp:list-item –> Nicotinic Acid (NA)<br/><!– /wp:list-item –><!– wp:list-item –> Nicotinamide (NAM)<br/><!– /wp:list-item –><!– wp:list-item –> Nicotinamide Mononucleotide (NMN)<br/><!– /wp:list-item –><!– wp:list-item –> Tryptophan (TRP)<br/><!– /wp:list-item –><br/><!– /wp:list –><!– wp:paragraph –>The latest research suggests that supplementing with NMN is the most effective way of boosting NAD⁺, much better than supplementing with NR, as you will see in the diagram below as NMN is closer in the NAD⁺ Biosynthetic Pathway, in short NR first needs to be converted into NMN before NAD⁺.<br/><!– /wp:paragraph –><!– wp:image {“align”:”center”,”id”:6103,”sizeSlug”:”full”,”linkDestination”:”none”} –><figure class=”wp-block-image aligncenter size-full”></figure><!– /wp:image –><!– wp:heading –>NAD History and Research<!– /wp:heading –><!– wp:paragraph –>The discovery of NAD⁺ can be credited to the British biochemists Arthur Harden and William John Young in 1906, who identified it as a nucleotide sugar phosphate by Hans von Euler-Chelpin. Otto Heinrich Warburg advanced the science in the 1930s by researching NAD+ and its role in metabolic reactions. Later, Conrad Elvehjem discovered that niacin is used to synthesize NAD⁺.<br/><!– /wp:paragraph –><!– wp:paragraph –>Recent research has also shown that NAD⁺ is critical in promoting longevity. Studies have found that boosting NAD⁺ levels can improve mitochondrial function, increase energy production, and enhance DNA repair. Furthermore, NAD⁺ has been shown to activate sirtuins, a group of enzymes associated with aging and longevity.<br/><!– /wp:paragraph –><!– wp:paragraph –>In addition to its role in metabolism and cellular processes, NAD⁺ is also involved in various disease states. For example, NAD⁺ levels decrease in several age-related diseases, including Alzheimer’s disease and Parkinson’s disease. Moreover, NAD⁺ has been shown to play a protective role in cardiovascular diseases, such as heart failure and hypertension.<br/><!– /wp:paragraph –>
” href=”https://longevityfaq.com/glossary/nad/” data-mobile-support=”0″ data-gt-translate-attributes=”[{“attribute”:”data-cmtooltip”, “format”:”html”}]” tabindex=’0′ role=”link”>NAD levels which are essential for mitochondrial health, energy production, and reducing <!– wp:image {“align”:”left”,”id”:8002,”sizeSlug”:”thumbnail”,”linkDestination”:”none”} –><figure class=”wp-block-image alignleft size-thumbnail”></figure><!– /wp:image –><!– wp:paragraph –>Inflammation is a crucial biological process, stemming from the Latin word “inflammatio,” meaning “to set on fire.” It is the body’s natural response to injury, infection, or damage, acting as a defense mechanism. Dr. Rudolf Virchow, a German physician, was among the first to study inflammation, recognizing its role in many diseases in the 19th century.<br/><!– /wp:paragraph –><!– wp:paragraph –>Inflammation is closely linked to cellular senescence, where cells lose their ability to divide and function properly. Senescent cells often secrete inflammatory molecules, contributing to a chronic low-grade inflammation known as “inflammaging.” Inflammaging is a significant factor in aging and age-related diseases, emphasizing the importance of understanding and managing inflammation.<br/><!– /wp:paragraph –><!– wp:paragraph –>As we age, our bodies become more susceptible to chronic inflammation, which can contribute to various health issues associated with aging, including heart disease, diabetes, arthritis, and neurodegenerative diseases like Alzheimer’s. It can also contribute to cancer development and a decline in overall immune function. Furthermore, inflammation and aging form a vicious circle, exacerbating inflammation. This interplay between inflammation and aging underscores the need to address inflammation for enhanced longevity.<br/><!– /wp:paragraph –><!– wp:image {“align”:”center”,”id”:8003,”sizeSlug”:”large”,”linkDestination”:”none”} –><figure class=”wp-block-image aligncenter size-large”><figcaption class=”wp-element-caption”>A list of health conditions associated with Chronic Inflammation</figcaption></figure><!– /wp:image –><!– wp:paragraph –>Why not watch this great video that I found where Dr. Rhonda Patrick Interviews Dr. David Sinclair, and they discuss Why we lose NAD+ in Aging and how this relates to DNA Repair and Inflammation<br/><!– /wp:paragraph –><!– wp:embed {“url”:”https://youtu.be/BzZmTrGVzqA”,”type”:”video”,”providerNameSlug”:”youtube”,”responsive”:true,”className”:”wp-embed-aspect-16-9 wp-has-aspect-ratio”} –><figure class=”wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio”><div class=”wp-block-embed__wrapper”>https://youtu.be/BzZmTrGVzqA</div></figure><!– /wp:embed –><!– wp:paragraph –>To decrease or control inflammation, consider these interventions and supplements:<br/><!– /wp:paragraph –><!– wp:list –><!– wp:list-item –>Regular exercise<br/><!– /wp:list-item –><!– wp:list-item –>A balanced diet rich in fruits, vegetables, and whole grains<br/><!– /wp:list-item –><!– wp:list-item –>Omega-3 fatty acids (found in fish oil)<br/><!– /wp:list-item –><!– wp:list-item –>Curcumin (found in turmeric)<br/><!– /wp:list-item –><!– wp:list-item –>Green tea extract (EGCG)<br/><!– /wp:list-item –><!– wp:list-item –>Resveratrol (found in red grapes)<br/><!– /wp:list-item –><br/><!– /wp:list –><!– wp:paragraph –>Some notable books discussing inflammation include:<br/><!– /wp:paragraph –><!– wp:list –><!– wp:list-item –>”The Inflammation Syndrome” by Jack Challem: This book explores the connection between inflammation and various diseases, offering dietary and lifestyle solutions.<br/><!– /wp:list-item –><!– wp:list-item –>”Anti-Inflammatory Eating for a Happy, Healthy Brain” by Michelle Babb: This book focuses on the relationship between inflammation and brain health, providing recipes and tips to reduce inflammation.<br/><!– /wp:list-item –><!– wp:list-item –>”The Anti-Inflammation Zone” by Dr. Barry Sears: This book delves into the science of inflammation, explaining how to combat it through diet and lifestyle changes.<br/><!– /wp:list-item –><br/><!– /wp:list –>
” href=”https://longevityfaq.com/glossary/inflammation/” data-mobile-support=”0″ data-gt-translate-attributes=”[{“attribute”:”data-cmtooltip”, “format”:”html”}]” tabindex=”0″ role=”link”>inflammation associated with aging.
Supplementation Protocols
- Daily Routine: Incorporating a variety of supplements at different times of the day can enhance their effects, supporting daily energy needs, sleep quality, and long-term health.
- Adjustments Based on Lifestyle: Dr. Patrick emphasizes adjusting supplement intake based on lifestyle factors like diet and physical activity, ensuring personalized health strategies for longevity.
- Scientific Backing: Each supplement is chosen based on rigorous scientific research and evidence supporting its efficacy in promoting longevity and health.
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