Q&A #76 with Dr. Rhonda Patrick (12/06/25)
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In this Q&A, Dr. Rhonda Patrick addresses questions ranging from the potential heart failure risk of long-term melatonin use to whether essential amino acid supplements offer advantages over protein powders, as well as how the omega-3 fatty acids EPA and DHA differ in their effects on brain health and mood.
Timestamps include:
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Q: Do Rhonda and Peter Attia differ on protein recommendations?
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Q: Is there value in taking free-form amino acids?
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Q: What form of choline is best during pregnancy?
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Q: How do EPA and DHA differ for brain health and antidepressant effects?
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Q: Can you test your urolithin A metabotype or natural production?
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Q: Is there a heart failure risk with long-term melatonin use?
Does long-term melatonin use increase heart failure risk?
Melatonin has become a common sleep aid, especially for people struggling with chronic insomnia. New preliminary data presented at the American Heart Association Scientific Sessions 2025 raised concerns about possible links to heart failure.[1] Because this study has not yet been peer-reviewed and published, careful interpretation is essential. Additionally, the study was observational, meaning it can identify associations rather than proof of causality and may be influenced by unmeasured confounders. Keeping these constraints in mind, let's walk through what the data actually show, where the limits are, and how they fit with existing evidence.
Melatonin regulation by light and the circadian clock. Light detected by the eyes resets the brain's master clock, a small region called the suprachiasmatic nucleus (SCN). Within SCN cells, BMAL1 and CLOCK proteins work together to switch on clock genes such as Per and Cry. As PER and CRY proteins accumulate over time, they block BMAL1 and CLOCK from activating those genes, creating a self-sustaining cycle that lasts about 24 hours. The SCN uses this internal rhythm to regulate the pineal gland, blocking melatonin production during the day and allowing melatonin release at night. Melatonin then circulates through the blood, can enter the brain, and acts as a body-wide nighttime signal that supports the timing of sleep and other nightly physiology.
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Q: Are nicotinamide and niacinamide the same molecule?
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Q: How does individual context shape protein needs?
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Q: Do people on plant-based diets require more protein?
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Q: Do you prefer whey or pumpkin seed protein?
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Q: What's Rhonda's pick for a "clean" protein powder?
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Q: Can egg white protein replace whey for sensitive individuals?
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Q: Is stevia a healthy sweetener for protein powders?
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Q: What form of choline is best during pregnancy? 1
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Q: Can you test your urolithin A metabotype or natural production? 1
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Q: What brand and dose of urolithin A does Rhonda use?
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Q: What's the ideal maintenance dose of urolithin A?
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Q: When is hormone replacement therapy appropriate? 1
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Watch previously recorded Q&As with Dr. Rhonda Patrick
Q&A #78 with Dr. Rhonda Patrick (2/07/26)
Dr. Rhonda Patrick discusses child nutrition, osteoporosis, cholesterol-lowering supplements, her skincare routine, and fasting versus prioritizing protein.
Q&A #77 with Dr. Rhonda Patrick (1/17/26)
Dr. Rhonda Patrick discusses supplement timing, exercise timing, supplements in older adults, folic acid vs. folate, and hydrogen-rich water.
Q&A #75 with Dr. Rhonda Patrick (11/01/25)
Dr. Rhonda Patrick discusses joint aging prevention, avoiding heavy metals in protein, reducing migraines, nicotinamide for skin, and minimizing jet lag.
Q&A #74 with Dr. Rhonda Patrick (10/11/25)
Dr. Rhonda Patrick discusses stroke risk, eczema, immune resilience, her new smoothie recipe, and whether everyone should cut out gluten.
Q&A #73 with Dr. Rhonda Patrick (8/16/25)
Dr. Rhonda Patrick discusses iron imbalances, urolithin A, NAD+ boosters, vitamin K2 and hormone replacement therapy in women.