Rhonda Patrick's Favorite Supplements: A Comprehensive Guide

Rhonda Patrick is well known in the health and wellness industry due to her scientific research, discussions on various health topics, and being an outspoken health educator in forms like her podcast “Found My Fitness”. She is knowledgeable on the latest research in supplementation and did postdoctoral work with Dr. Bruce Ames who was looking at the effects of micronutrients (vitamins and minerals) on health long before many others.

Before we get to Dr. Patrick's recommended supplements I want to be clear that this is not medical advice and supplementation is a very individual thing that should be discussed with a healthcare provider. Also never lose sight that the biggest levers to changing your health are exercise, diet, sleep, and stress management. Supplements should complement these foundational health practices not replace them.

To be transparent the links here are via Amazon affiliate. This means I make a few cents if you buy a product from the links. This does not change the price you pay and helps support me in testing and experimenting with supplementation and health protocols to share with you all.

Links are to products Rhonda herself has mentioned using and she prefers to use the following brands: Thorne, Pure Encapsulations, Life Extensions, and Metagenics (for fish oil)

Updated 12/12/2024 (source)

Dr. Rhonda Patrick’s Recommended Supplements Overview

Multivitamin - 1 daily - She switches between the below brands each month
Pure Encapsulations ONE
Thorne 2/Day

Fish Oil - 4-6 grams of Omega 3’s daily - This is a high dose and 3 g’s daily is good starting place
Rhonda uses Metagenics
Other quality brands are: Nordic Naturals, Carlsons , Viva Naturals

Vitamin D Up to 5000 IU Daily - to reach blood levels of 50ng/dl (She modifies dose based on blood tests and sun exposure)
Life Extensions, Thorne, Pure Encapsulations(D +K2)

Vitamin K2 - 100 mcg daily (MK7 form
Life Extensions, Pure Encapsulations(D +K2)

Magnesium Glycinate - ~120mg daily, taken at night- Rhonda aims to get a majority from diet so you may need to supplement with more
Pure Encapsulations , Deal Supplements

Alpha Lipoic Acid (ALA) - ~600mg daily
Pure Encapsulations, Throne and Jarrow

Sulforaphane ~2X daily
Avmacal
She has also mentioned ⬇️
BROQ, Thorne’s Crucera-SGS
Moringa powder - From Kuli Kuli

Cocoa Extract - 750 mg daily
CocoaVia Cario Health (Powder, Pills)

PQQ (Pyrroloquinoline Quinone)- 20 mg daily
Life Extensions 20mg pills

Creatine - 5 g's daily
Thorne

Collagen Peptides- Daily
Besha

Protein Powder- Whey Isolate to meet protein goals - She prefers unflavored and grass fed
Nutricost brand , Promix

Curcumin - 500-1000 mg daily when needed - Acts like a light painkiller/ anti-inflammatory
Throne, Pure Encapsulations CurcumaSorb

Inositol- 2 grams before bed on nights when need extra good sleep
Jarrow and Life Extensions

Magnesium - scoop at night
Magnesium Om

Glutamine Powder - 1 scoop when training hard
Thorne

Benfotiamine - 10mg
Life Extensions

Iron - During Menstruation
Pure Encapsulations

Supplements when feeling sick

Vitamin C - 500 mg ( Liposomal)
Pure Encapsulations

Zinc (lozenges) - 80-100mg daily
Life Extensions

Supplements she has used in past

These are supplements Rhonda has used but per her latest update on supplements on 12/12/24 she is not currently taking

Lutein + Zeaxanthin (10 mg Lutein, 2 mg Zeaxanthin) daily - For eye health
Jarrow and Pure Encapsulations

Berberine -500mg 2X daily (taken before meals)
Thorne. Pure Encapsulations

Choline - 200-500 mg of choline or alpha-GPC (Takes on days she is not getting enough from diet)
Jarrow - Alpha GPC, Throne Phosphatidyl Choline

Acetyl-L-Carnitine (ALCAR) - 500mg
Throne and Life Extensions

Mushrooms - Lions Mane
Nootropics Depot 8:1

Rhonda Patrick's Daily Supplements Details

Multivitamin

Rhonda alternates between two types of multivitamins each month. Her choice to alternate is based on the slightly different compositions of each multivitamin, allowing her to benefit from a broader range of nutrients. Rhonda tried to get a majority of her micronutrients through diet but includes a multivitamin to cover all her bases and ensure her body has all the micronutrients to run optimally.

She switches off between: Pure Encapsulations ONE and Thorne 2/Day

Fish Oil

Rhonda is a big proponent of supplementation of Omega 3 fatty acids. She takes a high-quality omega-3 supplement called Norwegian Pure-3. She takes 3 grams in the morning and an additional 3 grams in the evening for a daily total of 6 grams.

Omega 3’s have studies showing a plethora of positive effects including:

Reducing chance of cardiovascular disease/ death [1]
Preventing age-related macular degeneration[2]
Reducing DNA damage, oxidative stress, and influencing various biomarkers of aging [3]
Reducing muscle loss in older adults[4]
Influencing infant brain development[5]
Improving clinical outcomes in COVID-19,[6] [7]

Norwegian Pure-3 has not been available for individual purchase anytime I have looked so recommend the following as high quality fish oil supplements:
Nordic Naturals / Carlsons / Viva Naturals

Vitamin D

Rhonda takes around 5,000 IU of Vitamin D daily. This dosage is adjusted based on her sun exposure and is titrated via regular blood tests. For blood levels she aims to stay between 40 and 60 ng/ml, generally hovering around 50 ng/ml.

35-40% of Americans are deficient in Vitamin D and 50% have Vitamin D insufficiency [8] [9]. This critical steroid hormone helps with bone health,immune health, gene regulation, and hormonal health so getting your levels tested is a great way to a potential low hanging fruit to improve your health. Note: Many multivitamins have Vitamin D so make sure you are accounting for this dose when adding Vitamin D to your daily supplement stack.

Rhonda Patrick suggests 1,000 IU capsules from Life Extensions / Thorne

Vitamin K

Rhonda supplements with vitamin K to ensure she is getting enough. She specifically takes Life Extensions 45 mcg of MK-7, a bioavailable form of Vitamin K2 with a longer half life.

Vitamin K is found in vegetables like leafy greens and is critical to bone health. Being deficient in Vitamin K is believed to increase cardiovascular risk [9] due to calcium transport issues. Rhonda mentions taking Life Extension’s K2 MK-7 (45mcg)

Magnesium

|Rhonda recently did an episode of her podcast on magnesium that outlined the critical importance of this mineral for many body functions. Magnesium helps the body repair DNA damage, may reduce cancer risk [10], and is a cofactor for more than 300 enzyme systems that help regulate many aspects of our bodies from nerve function to muscle contraction. Nearly 45% of people in the United States are deficient in Magnesium [11] so this is a high leverage supplement for many people. If you are not eating a lot of leafy greens and vegetables this is a key supplement to avoid magnesium deficiency.

Dr Rhonda Patrick takes 120 mg of magnesium daily (at bedtime) but aims to get a majority of her Magnesium in the form of foods like leafy greens. For those of us, like myself, who don’t eat as many leafy greens as we would like, we may need to increase this dose. I personally take closer to 240 mg of magnesium daily. If you exercise regularly you need 10-20% higher magnesium values than the daily recommended 350 mg [12] due to sweating some out.

Rhonda uses various forms of magnesium to hedge her bets but her staple form is magnesium glycinate. Rhonda mentions taking magnesium Glycinate from Pure Encapsulations and Magnesium Om from Moon Juice

Other lower cost options for magnesium glycinate include: Deal Supplements and Solary

Berberine

Rhonda Patrick includes berberine in her supplement regimen due to its potential benefits for metabolic health. Berberine is an alkaloid extracted from various plants used in traditional Chinese medicine. Rhonda takes 500 mg of berberine around two times daily, usually before meals. Berberine has been shown to improve insulin sensitivity, support healthy blood sugar levels, and promote beneficial gut bacteria [13].

This is a more recent addition to her supplement stack but recent research shows Berberine may reduce inflammation and reduce multiple risk factors for cardiovascular disease. [14]

Dr. Patrick mentioned taking berberine from Thorne. Pure Encapsulations is another good option

Sulforaphane

Sulforaphane is a compound found in cruciferous vegetables like broccoli, Brussels sprouts, and cabbage. Rhonda aims for around 40-60 mg daily, which she achieves by eating fresh broccoli sprouts or taking broccoli sprout extracts.

Sulforaphane is known for its ability to activate the Nrf2 pathway, which upregulates the body’s antioxidant defenses, aiding in detoxification and reducing inflammation [15]. This compound has been shown to have anti-cancer properties, support cardiovascular health, and even enhance brain function. [16] Dr. Patrick likes to grow her own broccoli sprouts at home, but for those looking for supplement options she recommends the products listed below. These sources are based on research from Jed Fahey of John Hopkins University that did much of this research and showed the importance of a quality Sulforaphane source [17].

BROQ - 2 pill (20 mg total) daily
Moringa powder - From Kuli Kuli

Other good pill options that may be slightly less bioavailable are:
Nutramax Laboratories Avmacol Thorne’s Crucera-SGS

Choline

Choline is another essential nutrient that Rhonda Patrick prioritizes in her daily regimen when she feels her diet is lacking enough Choline sources. She takes 300-500 mg of choline bitartrate or alpha-GPC on days she is not eating choline-rich foods like eggs and liver.

Choline is crucial for brain health, as it is a precursor to acetylcholine, a neurotransmitter involved in memory and muscle control. It also supports liver function and lipid metabolism [18].

Many people do not get enough choline from their diet, which can lead to deficiencies impacting brain function and overall health. Rhonda also has highlighted the importance of choline during pregnancy for fetal brain development and recommends that pregnant women ensure adequate choline intake through diet or supplementation.

For those seeking a choline supplement, Rhonda suggests looking for forms like alpha-GPC or CDP-choline (citicoline) for their superior bioavailability and efficacy.

Jarrow - Alpha GPC, Throne Phosphatidyl Choline

Curcumin Phytosome

Rhonda sometimes takes 500-1000 mg of curcumin phytosome for anti-inflammatory effects. Curcumin is known for its potent anti-inflammatory and antioxidant properties, which can help reduce chronic inflammation, support joint health, and protect against neurodegenerative diseases [19]. Studies show taking curcumin with black pepper (piperine) increases absorption [20]

Curcumin has been studied extensively for its role in modulating various signaling molecules, making it potentially beneficial for a wide range of health conditions. Rhonda mentions curcumin's ability to support cardiovascular health, improve brain function, and even exhibit anti-cancer properties.

Rhonda recommends using curcumin from Throne and Pure Encapsulations CurcumaSorb

Lutein + Zeaxanthin

Lutein and zeaxanthin are carotenoids that Rhonda Patrick emphasizes for their critical role in eye health. Rhonda supplements with 10-20 mg of lutein and 2-4 mg of zeaxanthin daily to support her vision and protect against age-related macular degeneration [21]. These carotenoids accumulate in the retina, where they filter harmful blue light and act as antioxidants, protecting the eyes from oxidative stress.

Lutein and zeaxanthin are also linked to cognitive health, as they cross the blood-brain barrier and may reduce inflammation and oxidative stress in the brain. For those who do not consume enough leafy greens and colorful vegetables, supplementation can be particularly beneficial.

Rhonda mentions Jarrow and Pure Encapsulations. Both contain Lutein and Zeaxanthin

Alpha Lipoic Acid

Alpha lipoic acid (ALA) is a powerful antioxidant that Rhonda Patrick includes in her supplement regimen. She takes 600 mg of ALA daily to support mitochondrial function and combat oxidative stress. ALA is unique because it is both water- and fat-soluble, allowing it to work in various parts of the cell [22].

Rhonda emphasizes ALA's role in enhancing insulin sensitivity, supporting cardiovascular health, and protecting against neurodegenerative diseases. ALA also helps regenerate other antioxidants, such as vitamin C and glutathione, enhancing their efficacy.

Dr. Rhonda mentions using Pure Encapsulations 600 mg ALA. Throne and Jarrow also have options at a lower cost.

Cocoa Extract

Cocoa extract is another supplement that Rhonda Patrick uses for its numerous health benefits. Rich in flavonoids, particularly epicatechin, cocoa extract has potent antioxidant and anti-inflammatory properties. Cocoa flavonoids have been shown to improve cardiovascular health by enhancing endothelial function and reducing blood pressure. They also support brain health and cognitive function by increasing blood flow to the brain

Rhonda typically takes ~750 mg of cocoa extract daily per a Q&A. She mentions taking Cocoavia Cardio Health (powder, pills). For 750mg this would be 2 pills or 1 scoop depending on what form you prefer.

PQQ (Pyrroloquinoline Quinone)

PQQ is a compound that Rhonda Patrick includes in her regimen for its mitochondrial support and neuroprotective effects. PQQ may promote the growth of new mitochondria and protect existing ones from oxidative stress [23]. There is also researching showing potential cognitive function benefits from PQQ supplementation [24]

Rhonda mentions taking Life Extensions 20mg pills daily

Creatine

Dr. Rhonda Patrick takes creatine daily, not just for muscle health but also for its emerging cognitive benefits. She includes 5 grams of creatine monohydrate in her supplement stack, dissolved in water or a smoothie.

While creatine is well-known for supporting muscle strength and recovery, studies show it may also play a role in brain health. Research suggests creatine can improve memory and cognitive function, particularly during periods of stress or sleep deprivation [28]. Additionally, it may enhance energy production in brain cells, supporting overall mental clarity.

Creatine is naturally found in foods like red meat and fish, but supplementation ensures adequate levels for both physical and cognitive benefits. Dr. Patrick uses creatine monohydrate from Thorne

Collagen Peptides

Dr. Rhonda Patrick incorporates collagen peptides into her daily routine to support skin health, joint function, and overall connective tissue integrity.

Collagen is the most abundant protein in the body, but production declines with age. Supplementing with collagen peptides has been shown to improve skin elasticity, reduce joint pain, and promote healthy hair and nails [29]. It may also support gut health by helping to maintain the intestinal lining.

Dr. Patrick is taking Besha collagen peptides currently as they use the patented formula

Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is another supplement that Rhonda Patrick uses for its cognitive and mitochondrial benefits. ALCAR crosses the blood-brain barrier and helps maintain healthy acetylcholine levels, which are crucial for memory and learning [25].

Rhonda highlights ALCAR's ability to enhance mitochondrial function, reduce oxidative stress, and support overall brain health. This makes it particularly beneficial for aging individuals and those looking to improve cognitive performance.

I was unable to find the brand Rhonda uses but Throne and Life Extensions look like solid offerings

Inositol

Inositol is something Rhonda mentions taking in a recent Q&A (#55) to improve sleep quality. Inositol is a naturally occurring carbohydrate compound found in various foods and produced by the human body, often categorized within the vitamin B complex group.

The one study I found on the sleep promoting effects of Inositol was done on pregnant women [26] but there are many anecdotes from people benefiting from Inositol for sleep I was unable to find the brand Rhonda uses. Jarrow and Life Extensions are good options

Protein Powder- Whey Isolate

Dr. Rhonda Patrick has mentioned taking protein powder to increase her protein intake and reach daily protein goals.

When choosing a whey protein isolate supplement, Rhonda advises looking for products that are low in additives and sweeteners. In a Q&A she mentions preferring whey isolate to whey concentrate due to higher protein content, less fat content, and overall less other things besides the protein she is after. She also mentions preferring a source from grass-fed cows as it has higher amounts of Omega-3 fatty acids. Whey protein is rich in branched-chain amino acids (BCAAs), particularly leucine, which is crucial for stimulating muscle protein synthesis. It can also support immune function due to its high levels of immunoglobulins and lactoferrin. Furthermore, whey protein has been shown to promote healthy aging by preserving lean muscle mass and improving metabolic health.

Rhonda mentions using the Nutricost version. Promix is another brand that meets this criteria I learned about from Dr. Peter Attia

Benfotiamine

Dr. Rhonda Patrick includes benfotiamine in her regimen for its potential benefits in supporting nerve health and combating oxidative stress.

Benfotiamine, a fat-soluble form of vitamin B1 (thiamine), is absorbed more efficiently than standard thiamine and may help reduce advanced glycation end products (AGEs) in the body. This has implications for reducing inflammation, protecting against diabetic complications, and supporting cognitive function .

Dr. Patrick uses Life Extensions

Vitamin C

Dr. Patrick uses Liposomal Vitamin C when she starts feeling sick or feels she may have been exposed to a virus. She uses the liposomal vitamin C form for its enhanced absorption and potential role in supporting the immune system.

Liposomal vitamin C is encapsulated in tiny lipid spheres, allowing for better absorption compared to traditional vitamin C. Research suggests that adequate vitamin C levels can help reduce the severity and duration of viral infections by supporting immune cell function and reducing inflammation.

She uses Pure Encapsulations

Mushrooms

Rhonda mentions using Lion’s Mane Mushroom in a drink when wanting to enhance cognitive performance and focus. Lion's Mane has shown to increase cognitive function in older adults that have existing cognitive impairment [27] but other studies had less clear cut results.

Rhonda mentions that finding good quality Lions Mane is difficult and many big brands were found to not meet best manufacturing practices. In this video she mentions that clinical evidence is pretty weak on Lions Mane at this time and more research is needed to fully understand the benefits and proper dosing here.

In terms of brands Dr. Patrick calls out being being careful and looking for ones that contain fruiting bodies and not just mycelium. People seem to like Nootropics Depot 8:1 due to using 100% whole fruiting body and no fillers.

References

[1] https://www.nejm.org/doi/10.1056/NEJMoa1812792
[2] https://linkinghub.elsevier.com/retrieve/pii/S026156142100474X
[3]https://www.sciencedirect.com/science/article/abs/pii/S088915911200431X?via%3Dihub
[4] https://linkinghub.elsevier.com/retrieve/pii/S2405457721010949
[5] https://academic.oup.com/cercor/article/30/4/2057/5621493
[6] https://www.plefa.com/article/S0952-3278(21)00013-2/fulltext
[7] https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-021-02795-5
[8] https://www.unitypoint.org/news-and-articles/how-to-spot-a-vitamin-d-deficiency#:~:text=Four%20out%20of%2010%20people,is%20it's%20an%20easy%20fix.
[9] https://linkinghub.elsevier.com/retrieve/pii/S0378512213003198
[10] https://pubmed.ncbi.nlm.nih.gov/16570028/
[11] https://pubmed.ncbi.nlm.nih.gov/22364157/
[12] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
[13]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874997/#:~:text=It%20stimulates%20glycolysis%2C%20improving%20insulin,has%20been%20also%20well%2Ddocumented.
[14]https://www.sciencedirect.com/science/article/abs/pii/S0944711323000740?via%3Dihub
[15]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6611193/#:~:text=Sulforaphane%20(SFN)%20is%20a%20phytochemical,human%20trials%20have%20been%20completed.
[16] https://www.hindawi.com/journals/omcl/2016/7857186/
[17] https://chemoprotectioncenter.org/frequently-asked-questions/
[18] https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
[19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8572027/
[20] https://pubmed.ncbi.nlm.nih.gov/9619120/
[21] https://www.mdpi.com/2072-6643/14/4/827
[22] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723188/
[23] https://link.springer.com/chapter/10.1007/978-1-4939-3023-4_40
[24]https://pubs.rsc.org/en/content/articlehtml/2023/fo/d2fo01515c#:~:text=In%20summary%2C%20PQQ%20improves%20cognitive,adults%20aged%2020%E2%80%9365%20years.
[25] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621476/
[26]https://www.tandfonline.com/doi/full/10.1080/14767058.2020.1818225
[27] https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2634
[28] https://pmc.ncbi.nlm.nih.gov/articles/PMC7916590/
[29] https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/