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.
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 Norwegian PURE-3 which is hard to find
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
Vitamin K - 45 mcg daily
Life Extensions
Magnesium Glycinate - 120mg daily- Rhonda aims to get a majority from diet so you may need to supplement with more
Pure, Deal Supplements
Berberine -500mg 2X daily (taken before meals)
Thorne. Pure Encapsulations
Sulforaphane ~2 pills daily (20mg total)
BROQ, Thorne’s Crucera-SGS
Moringa powder - From Kuli Kuli
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
Curcumin - 500-1000 mg daily when needed - Acts like a light painkiller/ anti-inflammatory
Throne, Pure Encapsulations CurcumaSorb
Lutein + Zeaxanthin (10 mg Lutein, 2 mg Zeaxanthin) daily - For eye health
Jarrow and Pure Encapsulations
Alpha Lipoic Acid (ALA) - ~600mg daily
Pure Encapsulations, Throne and Jarrow
Cocoa Extract - 750 mg daily
CocoaVia Cario Health (Powder, Pills)
PQQ (Pyrroloquinoline Quinone)- 20 mg daily
Life Extensions 20mg pills
Acetyl-L-Carnitine (ALCAR) - 500mg
Throne and Life Extensions
Inositol- 2 grams before bed- Helps with sleep
Jarrow and Life Extensions
Protein Powder- Whey Isolate to meet protein goals - She prefers unflavored and grass fed
Nutricost brand , Promix
Mushrooms - Lion’s Mane
Laird Superfood Performance Mushroom Blend
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
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
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].
Rhonda mentions using the Laird Superfood Performance Mushroom blend that also contains Chaga and Cordyceps.
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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