Rhonda Patrick's Supplement List: The Complete Guide (2025)

Meet Dr. Rhonda Patrick, the woman who’s changing how we think about supplements. In an industry where you can’t trust half of what you see because of all the marketing hype, Rhonda stands out as the real deal. She’s like the Sherlock Holmes of supplements, diving deep into the science to figure out what’s actually good for us. Rhonda doesn’t just read about these things; she lives them. She experiments on herself, adjusting her own supplement routine based on the latest research and how her body reacts. She’s not in it for the money or the fame from big brands; she’s all about finding what works, pure and simple. She doesn’t take sponsorships, which means her advice is as honest as it gets.

If you’ve been dying to know what a top scientist like Rhonda actually takes to keep herself at her best, you’re in for a treat. I’ve put together this guide, piecing together information from her numerous podcasts, articles, and interviews. Here’s your chance to see the gold standard in supplementation, straight from someone who embodies integrity and scientific curiosity. Dive in, and let’s get smarter about what we put in our bodies together.

Contents hide

1 Rhonda Patrick’s Supplement List

2 Daily “Core” Supplements

3 Additional Supplements Dr. Rhonda Patrick Takes Daily

4 Supplements for Immune Function

5 Miscellaneous Supplements that Rhonda Uses Occasionally

6 Final Thoughts

Rhonda Patrick’s Supplement List

Daily “Core” Supplements

Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. Even when she changes others, the four below are her core:

• Multivitamin
• Vitamin D
• Magnesium
• Omega-3 fish oil

Multivitamin

Navigating the world of nutrition can feel like conducting an orchestra, where micronutrients are the quiet instruments playing crucial background notes. For most of us, managing a separate supplement for each micronutrient can be daunting. That’s where multivitamins come in, bundling all these essential nutrients into one easy-to-take package, making the whole process a lot less like a juggling act.Dr. Rhonda Patrick swears by Pure Encapsulations ONE as her go-to multivitamin. It’s a daily non-negotiable in her meticulous approach to staying optimally nourished.

The word “multivitamin” might seem modest, but it’s really a powerhouse term, encompassing a vast array of vitamins and minerals. These micronutrients, though needed only in small doses, are the backbone of our body’s harmony. Without them, we’re not just missing something; we’re inviting a host of health issues.

A Youtube video with Bruce Ames, a giant in micronutrient research and her former mentor, really drove this point home. Ames has spent his career exploring what happens when we don’t get enough of these tiny but mighty nutrients. He suggests that when they’re scarce, our bodies switch gears from focusing on a long, healthy life to just getting by and reproducing.

The takeaway here? Micronutrients might be tiny in quantity, but they’re colossal in their impact on our overall health.

Vitamin D

Vitamin D is a big deal for Dr. Rhonda Patrick, and she talks about it a lot. On the Joe Rogan podcast back in May 2020, she pointed out something alarming: people low on vitamin D seemed to have tougher times with COVID-19.

She mentioned a detailed study from the British Medical Journal that showed how vital vitamin D is for fighting off respiratory diseases and boosting our immune system. Dr. Patrick keeps her vitamin D levels between 40 and 60 ng/ml, usually aiming for around 50 ng/ml.

The problem is, you can’t get enough vitamin D just from food, and sun exposure isn’t always dependable. That’s why she relies on supplements, but because vitamin D is fat-soluble, you’ve got to watch how much you take. She keeps tabs on her levels with regular blood tests to make sure she’s in the safe zone.

Her routine includes about 5,000 IU of vitamin D daily, with 2,000 IU coming from her multivitamin. Her go-to brand? Thorne Vitamin D3.

RELATED READING: Dr. Andrew Huberman’s Supplement List

Magnesium

In Dr. Rhonda Patrick’s approach to nutrition, her multivitamin is key, but it doesn’t cover all the bases – like magnesium. That’s why she adds Pure Encapsulations – Magnesium Glycinate to her routine. She believes in getting nutrients from whole foods, so she only supplements 120mg, which is about 30% of what she needs. She thinks the rest should come from your diet.

But she gets it, not everyone’s diet is rich in veggies, so some might need a bit more from supplements. She likens magnesium’s importance to the way compound interest grows over time – slow but impactful.

Magnesium is involved in over 300 enzymatic reactions, making it a quiet powerhouse. It’s essential for energy production, turning the daily grind into something more sustainable. Plus, it helps with DNA repair, acting like a guardian for our genetic material.

Still, taking magnesium supplements isn’t a free pass to ignore your veggies. Leafy greens are packed with magnesium and should be a staple on everyone’s plate. With stats showing more than half of Americans aren’t getting enough magnesium, this isn’t just theory; it’s a health necessity.

RELATED READING: Dr. Rhonda Patrick’s Diet Plan Revealed

Omega-3 Fish Oil

When it comes to Omega-3 supplements, Dr. Rhonda Patrick puts her faith in Norwegian PURE-3, known for its top-notch quality and low oxidation. She opts for two different versions of this supplement: one high in DHA and another in EPA, rotating between them and taking six capsules a day.

The snag? Norwegian PURE-3 isn’t always easy to find. When asked about other options, Rhonda points people towards the International Fish Oil (IFO) Standards website. It’s a great place to check the purity and oxidation levels of different fish oil supplements.

She recommends Carlson’s Maximum Omega 2000 as a strong alternative. It’s got excellent scores on the IFO scale, with a total oxidation average of just 4.35, way below the recommended limit of 19.5. Unlike Norwegian Pure-3, this one’s got more EPA than DHA, plus a bit of other Omega-3s.

If you’re more into DHA, then Carlson’s Elite DHA is another good pick from the same brand. It gives you 1000mg of DHA each day, but remember, there’s no EPA in this mix. Navigating to optimal health seems to be an ongoing journey of discovery and adjustment.

Omega-3 Phospholipids for Alzheimer’s and APOE4

If you have APOE4 gene, the next stack of supplements will help you. Dr. Rhonda Patrick uses 23andMe test online to get her genetic report. 23andMe has a more expensive package that offers even a APOE4 gene testing.

People with APOE4 have a higher risk of getting Alzheimer’s disease. If you have a 1 allele of the gene, you are up to 3x more likely to get Alzheimer’s, while people with 2 alleles are up to 15x more likely to get the condition. The gene interferes with regular transport of DHA.

Rhonda wrote in a 2018 paper she published that there is a way to still get DHA to the brain away from the impaired route. She noted that people with APOE4 should take DHA in phospholipid form to facilitate DHA transportation.

When taken in phospholipid form, DHA converts into DHA-lysoPC through the action of a transporter known as MFSD2A. This transport system doesn’t rely on the regular DHA transportation. When there is sufficient transportation of DHA to the brain, the risk of Alzheimer’s disease reduces.

Rhonda recommends that Omega-3 phospholipids are in fish oil with the highest concentration being in fish eggs (roe). Rhonda doesn’t take her omega-3 phospholipids in supplement form. Instead, she buys it as wild salmon roe caviar.

She buys her caviar from Vital Choice, a company that packages their caviar in 2.2-pound packs that you can freeze and defrost when you need to use.

Before she started taking wild salmon roe caviar, Rhonda was on herring roe extract from Nordic Naturals. However, she realized that the wild salmon roe caviar was superior to the product from Nordic Naturals. She had also used Krill oil before.

RELATED READING: Dr. Andrew Huberman’s Fish Oil Protocol

Additional Supplements Dr. Rhonda Patrick Takes Daily

Although the supplements above form her everyday stack, Rhonda also takes other supplements that she considers healthy. Some of these supplements include:

Berberine
Lutein & Zeaxanthin
Ubinquinol
Vitamin K2
Sulforaphane – by use of prostaphane and moringa powder
PQQ
Melatonin
Probiotics
Hydrolyzed Collagen
Choline Alpha GPC

Berberine

Berberine’s getting a lot of buzz for its potential to help manage blood sugar, much like the diabetes medication metformin. Both work by activating the AMPK pathway, which is all about managing how our cells use energy, boosting insulin sensitivity, and fine-tuning how our body handles glucose.

Dr. Rhonda Patrick recommends taking 1,000 mg of berberine each day. She’s found this amount works well without causing too much stomach upset, which can sometimes be a side effect. The tricky thing with berberine is that not all of it gets absorbed by your body. To get around this, she suggests splitting the dose into two 500 mg servings, taken with meals to improve absorption.

But berberine doesn’t work in isolation. It’s most effective when you’re also doing intermittent fasting, eating a balanced diet, and getting regular exercise. And like with any supplement, you’ve got to watch out for how it might interact with other drugs you’re taking. It’s always a good move to talk with a healthcare provider before you start something new. In the vast landscape of supplements, an evidence-based approach helps you make the most out of something like berberine. Rhonda uses Thorne Berberine for this purpose.

Lutein & Zeaxanthin

When you’re talking about keeping your eyes healthy, you can’t ignore lutein and zeaxanthin. These two carotenoids are like guardians for your eyes, protecting against age-related macular degeneration and the constant barrage of blue light. They work together in the macula of your retina to form a yellow pigment that acts as a natural shield for your vision.

Dr. Rhonda Patrick has done a lot of digging into this, finding that these antioxidants don’t just help your eyes but can have benefits for your brain too. But here’s the catch – they’re fat-soluble, which means you need to take them with some fat to get the most out of them.

Nailing down the perfect dose is tricky because it can vary based on new research and your own body’s needs. If you’re keen on boosting both your eye health and cognitive function, Rhonda’s take on lutein and zeaxanthin could be quite eye-opening. Still, it’s smart to tread carefully and talk to a healthcare pro to figure out the best approach for you. Rhonda opts for Pure Encapsulations Lutein & Zeaxanthin.

Ubiquinol

Ubiquinol is a form of Coenzyme Q10, specifically its reduced version, which Dr. Rhonda Patrick suggests is more easily absorbed by the body. It plays a crucial role in producing energy within our cells.

While you do get some Ubiquinol from your diet, it’s often not enough, leading Rhonda to supplement with about 200mg each day.

She opts for Pure Encapsulations – Ubiquinol-QH 200mg. The catch with this brand? It’s on the pricier side. They use Kaneka Ubiquinol, which is known for its quality. However, if you’re looking to save some bucks, Kaneka Ubiquinol is also found in more affordable options like Jarrow Ubiquinol 200mg and Now Ubiquinol 200mg.

Vitamin K2

Rhonda Patrick takes about 50 mg of vitamin K2 daily, viewing it as a safeguard for days when she might not consume enough vitamin K1 from vegetables. She shared this in an Instagram post and during a Q&A session, mentioning she uses Life Extension Vitamin K2 in the MK4 form.

Rhonda explains that both vitamin K1 (phylloquinone) and K2 (menaquinone) are crucial for calcium transport in the body and blood clotting. Vitamin K1 is commonly found in the Western diet, particularly in leafy green vegetables. Vitamin K2, however, is less common in typical foods, mainly found in fermented foods and soybeans.

When you eat vitamin K1, it primarily heads to the liver to aid in clotting protein production. Any remaining K1 in the bloodstream then helps with calcium transport. Without enough K1, this transport can be compromised, potentially increasing the risk of heart disease due to improper calcium distribution.

But where does K2 come in?

The body prioritizes the use of Vitamin K2 in the periphery, making calcium transportation more efficient. During supplementation, you will find K2 in two main forms; MK4 and MK7. There are more studies on MK4, and this is why Dr. Rhonda prefers it to MK7, which has a longer half-life.

Rhonda takes about 50 mcg of K2 from Life Extension as she noted in a Q&A session on Feb 2021. However, the only available product on the Life Extension website is Vitamin K2 MK7 in a 45-mcg bottle.

Sulforaphane

Sulforaphane, a phytonutrient found in plants, is generally safe for humans but can be toxic to smaller animals. For us, though, the key is to consume just the right amount; too much can lead to poisoning.

When you take in sulforaphane, it triggers various protective genes like Glutathione (GSH), Haemoxygenase-1 (HO-1), Quinone reductase (NQO1), Peroxisome proliferator-activated receptor, and Metallothionein. These genes help with anti-inflammation, reducing oxidative stress, detoxifying the body, removing heavy metals, and managing glucose metabolism and energy balance.

This all happens through the activation of the NRF2 pathway, as detailed in research by Christine Houghton et al. While more studies are needed, Rhonda highlights that sulforaphane from broccoli sprouts can boost the immune system.

In one of her YouTube videos, she explains that sulforaphane boosts natural killer cells, enhancing the body’s ability to combat viruses. You can get sulforaphane from broccoli sprouts, which requires preparation time, or from supplements, which are more convenient.

Rhonda consumes sulforaphane in two ways: through moringa powder in her smoothies and with Prostaphane tablets. She mentions that growing her own broccoli has been tough with her busy schedule, so she opts for these alternatives, taking two Prostaphane tablets daily.

Moringa Powder

Dr. Rhonda Patrick began incorporating Moringa powder into her routine after delving into research by Jed Fahey from Johns Hopkins University. This powder is derived from the leaves of the Drumstick tree, where Kuli Kuli dries the leaves and grinds them into a fine powder. The product contains an isothiocyanate called Moringin, which shares health benefits similar to sulforaphane.

The study from Johns Hopkins looked at participants who consumed Moringa powder in cold-brewed tea. They mixed the powder with cold water in a 1:100 ratio, letting it steep for ten minutes before drinking.

You shouldn’t use hot water with Moringa because heat can kill off the myrosinase enzyme, which is key to its benefits. The study specifically recommends using Kuli Kuli Moringa. How the leaves are harvested and processed significantly impacts the supplement’s potency; too much heat can degrade the phytochemicals.

Prostaphane

The Prostaphane supplement that Dr. Rhonda Patrick uses is unique compared to other sulforaphane options because it contains a stabilized form of sulforaphane, rather than the precursor, sulforaphane glucosinolate, which makes it more bioavailable.

This product is primarily available in France, and for those in the U.S., ordering requires going through moncoinsante.co.uk.

If you’re looking for an easier option, there’s a U.S. alternative from Superhuman Health known as BROQ. This supplement results from a partnership with the French makers of Prostaphane, ensuring you get equivalent benefits. Each BROQ tablet provides 10mg of sulforaphane, matching Prostaphane’s dosage.

Rhonda has given BROQ a try but mentioned during a Q&A that both supplements are fundamentally the same. She’s sticking with her stock of Prostaphane for now.

She takes two Prostaphane tablets post-meal, recommending against taking them on an empty stomach.

For those interested in trying a similar product, you might consider Double Wood Sulforaphane from Amazon, which provides a convenient way to incorporate sulforaphane into your diet.

Pyrroloquinoline Quinone, PQQ

PQQ, or Pyrroloquinoline Quinone, is a plant-derived compound known for its anti-inflammatory effects. Dr. Rhonda Patrick shared on X (formerly Twitter) that PQQ supplementation can decrease biomarkers associated with inflammation and oxidation while simultaneously boosting those that enhance mitochondrial activity, leading to increased energy production in humans.

Research Rhonda has cited suggests that PQQ also supports cognitive function. It does this by improving blood flow and metabolic processes, enhancing overall brain activity.

Rhonda currently takes Life Extension PQQ Caps, with a dosage of two capsules per day. These capsules contain PQQ in the form of disodium salts, which were used in the studies she references.

RELATED READING: Complete Guide to the Slow Carb Diet

Melatonin

Melatonin is often referred to as the sleep hormone, produced by the body in darkness to facilitate sleep and reduced upon exposure to light, signaling wakefulness.

Dr. Rhonda Patrick has pointed out that melatonin production diminishes as we get older, which underscores the importance of supplementation. Research supports this, confirming a decline in melatonin synthesis with age.

Supplementing with melatonin can improve sleep quality, which in turn positively affects overall health. Combined with regular exercise and a nutritious diet, it can lead to daily health improvements. While it’s particularly beneficial for the elderly, younger individuals can also reap benefits from melatonin supplementation.

Initially, Rhonda was taking 300mcg of melatonin from Life Extension, basing her choice on a study from MIT. She later switched to the 9mcg version of the same product, which she found more effective for her sleep, as mentioned on Joe Rogan’s podcast #1474.

In a Q&A session from February 2021, Rhonda revealed she now uses Pure Encapsulations 3mg Melatonin, taking three capsules to achieve her desired sleep support.

Probiotics

Dr. Rhonda Patrick occasionally uses probiotics to enhance her gut microbiome health. She explains that probiotics can improve immune function by influencing the activity of macrophages, dendritic cells, and T and B lymphocytes.

Her choice of probiotic is Visbiome High Potency Probiotic, which she considers one of the best options available, boasting over 450 billion live bacteria per serving. Visbiome is shipped in a temperature-controlled cold container to maintain the viability of the bacteria, unlike many other probiotics where the bacterial count can significantly decrease due to improper storage. A warm, dry environment isn’t ideal for keeping probiotics alive. Rhonda opts for the unflavored powder form, taking one sachet every two weeks.

You can find Visbiome on Amazon, making it convenient to access. Here’s a photo of Rhonda with her Visbiome.

RELATED READING: Dr. Andrew Huberman’s NMN & NR Protocol

Hydrolyzed Collagen

Hydrolyzed Collagen is a supplement Rhonda takes for joint health. She stirs it into her smoothies, tea, or hot water. Her interest in this supplement began after reading a study suggesting it could benefit her joints. Later, she found another study that indicated collagen might also slow facial aging.

This new research indicated that consuming at least 1.0 gram of a collagen supplement daily for around 12 weeks could yield benefits like reduced skin dryness, scaling, and wrinkles by up to 13%.

She discussed this in depth on Instagram, revealing she uses Great Lakes Hydrolyzed Collagen for these benefits.

Supplements for Immune Function

Rhonda takes some supplements intermittently to boost her immune function. In March 2020, Rhonda held a Q&A session for her crowd sponsors forum. She was teaching her listeners on ways to boost their immunity to fight Covid-19.

She started taking immune supplements during the Covid-19 pandemic, and she continues taking two of these supplements to keep her immune function up. She still takes Quercetin and Vitamin C.

Before she concentrated on these two, Rhonda was taking these other supplements:

• N-acetyl L-cysteine (NAC) at 200 mg every day
• Zinc at 15 mg every day
• Liposomal Glutathione at 500 mg every day
• Sulforaphane through Moringa powder and Prostaphane

She dropped Glutathione and NAC and then reduced her intake of the vitamin C and Zinc.

Vitamin C

Rhonda has done extensive research on Vitamin C, and she has posted that on her site. She was skeptical at first, but the more she researched on the benefits of vitamin C, the more convinced she was that vitamin C should be part of her immune boosting supplements.

In her crowd sponsors Q&A session in March 2021, she spent 59 minutes talking about vitamin C supplements. She noted that she took the supplementation as a regular ascorbic acid and that she doesn’t have any reason to believe that it should be taken together with flavonoids or in any other form.

Although she never mentioned the brand she prefers, she is fond of brands such as Pure Encapsulations Ascorbic Acid and Thorne Ascorbic Acid. Her dosage is 0.5 – 1.0 gram intermittently, mostly taken in the evening.

Quercetin

Quercetin is a compound found in various plants like kale, cilantro, and capers. Dr. Rhonda Patrick believes Quercetin serves as a zinc ionophore, aiding in the transport of zinc into cells, where she hypothesizes it could inhibit viral replication.

Ionophores help move ions like zinc across cell membranes. She takes 250 mg of Quercetin per dose, though she hasn’t specified the brand. However, given her preference, she might opt for Quercetin from either Pure Encapsulations or Thorne, both reputable brands in her supplement choices.

To boost her intake, Rhonda drinks buckwheat tea, which contains smaller amounts of Quercetin. She also notes on Instagram that Quercetin has senolytic properties, meaning it can help clear out senescent cells, which are cells that have stopped dividing but don’t die, potentially contributing to aging.

For those interested in buckwheat tea, she suggests going for the roasted blend for a better taste rather than the raw version. While she hasn’t disclosed her exact Quercetin supplement, it’s likely she would choose Pure Encapsulations Quercetin.

Miscellaneous Supplements that Rhonda Uses Occasionally

There are some supplements that Rhonda doesn’t take on a daily basis. These include the following:

Curcumin

Dr. Patrick takes curcumin as an anti-inflammatory agent, noting that it can also provide pain relief, potentially reducing the need for conventional painkillers.

She currently prefers CurcumaSorb by Pure Encapsulations. Before this, she used Meriva SF but switched due to her preference for the Pure Encapsulations product.

In an Instagram post, Rhonda addressed concerns about lead contamination in turmeric, from which curcumin is derived. She pointed out that some manufacturers might add lead chromate to intensify the color during processing.

To complement her supplementation, she also incorporates organic turmeric into her diet, adding it to smoothies and juices, which not only ensures she gets enough curcumin but also benefits from its memory-enhancing and mood-lifting effects.

To enhance curcumin’s bioavailability, it’s often combined with piperine from black pepper. Rhonda also mixes avocado with turmeric in her smoothies, enhancing the nutritional profile as she shared in another Instagram post.

Cocoa Extract

Rhonda takes four capsules of CocoaVia cocoa extract each morning. She opts for this timing because the supplement includes a small amount of caffeine, which helps her stay active throughout the day.

She discussed the benefits of Cocoa flavanol supplementation during her Crowdcast in December 2019, and she further elaborated on it in a Q&A session in February 2021.

She noted that taking cocoa extract gives three main benefits:

• Better circulation
• Better cognitive function
• Improved skin

CococaVia has a new product, which they dub Memory+. This new product has a higher dose of cocoa extract at 750 mg and not the 450 mg present in the other product. Studies have shown that the product improves one’s ability to recall words and also offers better spatial memory. Although Memory+ is a newer version of the CococaVia placebo, it is not the same product.

Alpha GPC

In a podcast with Tim Ferriss, Dr. Rhonda Patrick explained her use of nootropics, substances known to boost cognitive function. She is particular about choosing products that have been established in the market for some time and do not interfere with brain enzyme functions. While she didn’t specify her brand of Alpha GPC, Double Wood Supplements is known for offering one of the highest quality Alpha GPC supplements available.

Final Thoughts

Dr. Rhonda Patrick’s approach to supplementation is both a science and an art, reflecting her deep commitment to health optimization through rigorous research and personal experimentation. Her supplement stack is not just about filling nutritional gaps but enhancing overall well-being, from cognitive function to immune response, gut health, and beyond. By sharing her insights and choices, Rhonda offers us a window into a meticulously curated regimen that balances efficacy with safety, always keeping an eye on the latest scientific findings.

What stands out in her method is the emphasis on personalization and caution against one-size-fits-all solutions. She advocates for a synergy between diet, lifestyle, and supplements, acknowledging that while supplements can be powerful allies, they work best when complemented by whole foods, exercise, and lifestyle practices like intermittent fasting.

As we’ve explored her supplement choices, it’s clear that Rhonda’s philosophy transcends mere consumption; it’s about understanding the intricate dance of nutrients within our bodies and how we can influence this for better health outcomes. Her journey with supplements is a testament to the power of informed choices, continuous learning, and the pursuit of not just more years to life, but more life to our years.

In conclusion, whether you’re a biohacker, a health enthusiast, or someone simply looking to improve your health, Rhonda Patrick’s supplement guide offers valuable lessons in discernment, quality, and the pursuit of health through a scientific lens. Remember, while her choices provide an excellent blueprint, the best supplement regimen is one tailored to your unique needs, always under the guidance of healthcare professionals. Here’s to making informed, health-enhancing decisions, inspired by one of the most respected voices in the field of nutritional science.

Rhonda Patrick’s Supplement List: The Complete Guide (2025)

Rhonda Patrick’s Supplement List

Daily “Core” Supplement List

Additional Daily Supplement List

Immune Function Supplement List

Miscellaneous Supplement List