In this video from an Ask Me Anything session, Dr. Rhonda Patrick discusses her top 5 daily supplements and her reasons for taking each.
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I see that Mary is asking about my latest list of top daily supplements you know I just went um I was a guest on Mark Dr Mark heyman’s podcast and I talked about this I think I think I sort of have a a top five so to speak where if you’re really on a limited budget and you really are looking for that 20% effort that’s going to give you 80% of the benefit I really think omega-3 fatty acids so you want to have at least you know 1 5 to 2 grams a day to get you to a high omega-3 index which has been shown in studies if you supplement with that dose vitamin D supplement anywhere between 2 to 4,000 iuse a day you want to make sure your levels are around 40 nanograms per milliliter between 40 and 60 two very important ones a multivitamin really I think is important because it covers all the bases a lot it’s it’s basically Insurance where you’re not sure that you’re getting all the right am ounts of micronutrients that are important for not only short-term function but also just important for a lot of physiological functions that are important to delay age related decline whether we’re talking about cognitive decline you know age related cancer cardiovascular disease there’s a lot of different Pathways that micronutrients play a role in so I think a really good multivitamin sort of cover those covers those bases and then I’ve really gotten gotten back on the sulfurane train and I take so sulfurane is a very very instable molecule so glucoraphanin is the precursor to sulfurane and um it’s packaged often with the enzyme myosin which is also unstable and oftentimes then when you when you take the tablet in you know as you’re digest digesting it as um it makes its way to the microbiome um the myosin enzyme gets activated when you chew it when it’s broken down soor you usually aren’t chewing the tablet but it’s broken down so you’re getting a lot of sulfurane so I take apol which has really been published in many many different studies It’s very effective and I take at least two of those a day because I think sulfurane is very beneficial for a lot of reasons one it increases glutathione the the body and brain’s major antioxidant system it also it it it detoxes a lot of compounds that we’re exposed to I think BPA is one of them it hasn’t been directly shown there’s a lot of indirect evidence and there’s a lot of reasons why I believe that BPA and other plastic chemicals are being detoxified with sulfurane including the fact that sulfurane has been shown to activate the very enzymes that do detoxify and make BPA be become excreted through urine so um that’s another reason why I take it as well as other air pollutants and stuff that were exposed to so I think that’s another really important top supplement and then magnesium would be would be the last one so magnesium you know is an essential mineral that’s important for over 300 different entic reactions including repairing damage to our DNA which is essential for not only cancer prevention but just normal function of our cells when we start to accumulate too much DNA damage our cells start to not function properly um so and when this happens in a stem cell stem cells start to die then you start to lose your your stem cells which are really critical for replenishing cellular you know populations um within a certain organ or tissue so I think those are my top five supplements that I think that just if you had to kind of go down to the Bare Essentials those would be it