Dr. Rhonda Patrick’s Complete Supplement List (2026): The Ultimate Detailed Guide

Dr. Rhonda Patrick (Ph.D.), a well-known biomedical scientist and health educator, has attracted a huge following for her evidence-based approach to nutrition and supplementation. Fans often ask: “What supplements does Rhonda Patrick take, and why?” This article provides the most detailed report on Rhonda Patrick’s supplement list available online – more comprehensive than any existing resource – complete with exact dosages, timing, Rhonda’s own explanations, and scientific evidence of benefits.

Why listen to Rhonda? With her rigorous background, Rhonda prioritizes supplements that address common nutrient deficiencies, support cellular health, and promote longevity. Unlike extreme “biohackers” with 30+ pills, Dr. Patrick’s routine is practical and evidence-backed. She also continuously tests her biomarkers (Omega-3 index, vitamin D levels, etc.) to optimize doses. Below, we’ll break down everything Rhonda Patrick takes – on a daily basis, in the evenings, and in special situations – including the brands she prefers, her reasons in her own words, and relevant scientific research for each supplement.

(Note: Dr. Patrick’s regimen can evolve with new research and life stages. She adjusted her stack during pregnancy and breastfeeding, and periodically updates doses based on blood tests. All information here is current as of mid-2025.)

Morning Supplements (Start of Day)

Rhonda has shared that she structures some of her supplements by time of day. In the morning, her focus is on enhancing physical and cognitive performance and preparing her body for the day’s demands. Here are her go-to morning supplements:

Creatine (10 grams daily, split into two doses)

What she takes: Creatine monohydrate, 10 grams per day (typically 5g in the morning and 5g later in the day). She often stirs one dose into her morning coffee.

Why Rhonda takes it: Creatine isn’t just for bodybuilders – Rhonda emphasizes its benefits for both muscles and brain. She notes that creatine “boosts ATP production to fuel your muscles, enhancing muscle strength and recovery,” and also “sharpens cognitive function”. After learning more about brain health, Rhonda actually doubled her dose from the traditional 5 grams to 10 grams. In her words, 5g is enough to saturate muscles, but around 10g/day benefits brain, bones, and immune system as well. (In fact, she has at least one copy of the APOE4 gene, which raises Alzheimer’s risk, so she’s intrigued by anything that might support brain aging.)

Rhonda even fine-tunes her creatine intake: on days she does long runs, she scales back to ~5g (to avoid any extra water retention during cardio), whereas after poor sleep or traveling, she sometimes ups her intake to 15–20g to help counteract the cognitive fog and stress of sleep deprivation. (There’s science behind this – creatine has shown promise in mitigating the effects of sleep loss on the brain.) She prefers the Thorne Research brand creatine for its purity.

Evidence of benefits: Creatine is one of the most-researched supplements. Studies overwhelmingly show it improves muscle strength and power output, aids muscle recovery, and even has neuroprotective effects. Notably, emerging research indicates creatine’s potential cognitive benefits: it may support memory and executive function, and in one small trial of Alzheimer’s patients, high-dose creatine (20g/day) led to ~5% improvement in cognition over 8 weeks. (Caveat: that study lacked a placebo control, but it’s suggestive.) Creatine is also very safe – a recent review confirmed it has no greater rate of adverse effects than placebo. Considering its broad benefits and safety, researchers like Dr. Darren Candow (whom Rhonda has interviewed) call creatine “cheap, safe, and effective”. No wonder Rhonda includes this in her daily stack.

L-Glutamine (5 grams, especially on workout days)

What she takes: L-Glutamine powder, about 5 grams per day (Thorne brand). Rhonda mixes this in a drink, particularly on days when she exercises.

Why Rhonda takes it: Glutamine is a conditionally essential amino acid – your body makes some, but under stress (like intense exercise or illness) demand can exceed supply. Rhonda has mentioned she supplements glutamine on training days to aid muscle recovery and support her immune system. Heavy workouts can deplete glutamine, which may contribute to that post-exercise immune suppression athletes often experience. By taking glutamine, Rhonda aims to keep her immune function strong even after tough training. She’s noted that glutamine is a “critical fuel source for immune cells” that’s often overlooked in illness prevention.

Additionally, glutamine helps nourish the cells of the gut lining. Dr. Patrick is well aware of gut health’s importance, so an added perk is maintaining a healthy intestinal barrier and digestion. In short, Rhonda uses glutamine as a recovery aid (for muscles) and an immune booster during physical stress.

Evidence of benefits: The science on glutamine for athletes and immunity is mixed but promising. On the immune side, glutamine indeed serves as a primary fuel for lymphocytes and gut cells. Some studies on endurance athletes found that glutamine supplementation reduced the incidence of infections after exhaustive exercise. It also appears to help reduce exercise-induced gut permeability (“leaky gut”) and inflammation – important for athletes who push their limits. For muscle recovery, glutamine may decrease muscle soreness and improve glycogen re-synthesis after hard workouts. The Cleveland Clinic notes that a few studies showed glutamine can reduce muscle soreness after high-intensity exercise and even decrease the risk of getting sick, though more research is needed. Overall, while not everyone needs a glutamine supplement, Rhonda’s use-case – heavy exercise days – aligns with scenarios where glutamine could be beneficial.

Beetroot Powder (1 tablespoon on endurance days or big work sessions)

What she takes: Beetroot extract powder, about 1 tablespoon (approx. 10 grams) on days when she expects endurance exercise or even before recording a long podcast. She uses NOW® Sports Beet Root powder, which is NSF-certified for sport.

Why Rhonda takes it: Beets are loaded with nitrates, which the body converts to nitric oxide. Nitric oxide is a potent vasodilator – it widens blood vessels, increasing blood flow. Rhonda uses beet extract as a natural performance enhancer: by boosting circulation, it sends more oxygen and nutrients to muscles during exercise. The result can be improved endurance and stamina. She also finds it useful before mentally demanding tasks (like recording a podcast) – better blood flow to the brain might mean sharper focus.

Rhonda specifically times her beet intake about 1.5–2 hours before a workout or event. Why? She cites a meta-analysis that found peak nitric oxide levels occur ~2-3 hours after ingesting nitrate. Downing beet powder 90 minutes pre-exercise ensures that by the time she’s in the thick of her run or cycling session, her blood vessels are at maximum dilation. Simply taking it right before exercise wouldn’t fully maximize the benefit, she notes.

Evidence of benefits: Beetroot’s effects on endurance are well-documented. Nitrate supplementation (from beets) can improve exercise efficiency and performance, especially in aerobic activities. Research shows beetroot juice can increase time-to-exhaustion in athletes and lower blood pressure in general. The meta-analysis Rhonda referenced concludes that nitrates from beets reliably raise nitric oxide, with greatest effect a couple hours after consumption. By improving oxygen delivery, studies have found significant boosts in endurance and even better cognitive function during demanding tasks. For example, one study noted that beetroot juice given ~2 hours prior led to better exercise performance and reduced fatigue. It’s worth noting individual responses vary, but overall science backs Rhonda’s beet habit for endurance support.

(Pro tip from Rhonda: If you try beet supplements, consume them about 90–120 minutes before your workout for best results. And yes, expect some pink urine – a harmless effect called beeturia!)

Midday Supplements (With Breakfast or Lunch)

As Rhonda moves into her day, she takes a set of core supplements with breakfast or lunch. These cover essential nutrients and antioxidants that she wants in her system during the daytime. Here are the midday staples in Dr. Patrick’s regimen:

Omega-3 Fish Oil (2 grams EPA/DHA per day, split AM/PM)

What she takes: High-concentration fish oil providing EPA and DHA omega-3s, approximately 2 grams of combined EPA+DHA daily. Currently, Rhonda takes 1 gram with breakfast and 1 gram in the evening. She has used liquids like Metagenics OmegaGenics EPA-DHA 2400 (a potent fish oil), and sometimes quality capsule brands.

Why Rhonda takes it: Omega-3 fatty acids are arguably Rhonda’s top priority supplement. She’s passionate about maintaining a high Omega-3 Index (a measure of the % of EPA+DHA in red blood cell membranes). In fact, her latest Omega-3 Index test was 16%, which is well above the 8% considered “optimal” for health. Seeing that number, Rhonda actually reduced her fish oil dose (previously ~4g/day) because 16% was higher than necessary; she’d be content around 10–12%. This reflects her philosophy of testing and adjusting: she doesn’t take megadoses blindly, but targets a healthy range.

Rhonda’s reasons for omega-3s: they are critical for reducing inflammation, supporting brain function, and promoting heart health. She often cites that having an Omega-3 Index ≥8% is associated with increased life expectancy – one analysis linked it to about a 5-year greater life span compared to a low index (around 4%). Omega-3s (EPA and DHA) are also key for cell membrane fluidity in the brain, and Rhonda aims to nourish her brain for the long haul.

Additionally, many people are deficient in omega-3. Unless you’re eating fatty fish like wild salmon several times a week, it’s hard to hit the ideal intake. Rhonda personally opts for fish oil over plant-based omega-3 sources because fish oil provides EPA and DHA directly. When asked about vegetarian options on Joe Rogan’s podcast, she recommended algal oil (derived from algae) as the best alternative for EPA/DHA, since fish get their omega-3s from algae in the food chain.

Evidence of benefits: Omega-3 fatty acids have extensive scientific support. They lower triglycerides, reduce systemic inflammation, and are linked to lower risk of heart disease. A large body of research shows omega-3s benefit brain health (mood, cognition) and even eye health. A standout finding, as Rhonda notes, is the correlation between higher omega-3 blood levels and reduced overall mortality. One 2021 study found adults with high omega-3 index had significantly lower risk of death from all causes. Omega-3s can also improve blood pressure and arterial function, and even have mild blood-thinning effects that support cardiovascular health. Given that most Western diets are skewed heavily toward omega-6 fatty acids, supplementing omega-3s helps rebalance that ratio for better health.

Rhonda’s practice of testing her Omega-3 Index is also something experts recommend – it personalizes the dose. For readers, if you’re curious, at-home tests (like OmegaQuant) can tell you where you stand. In summary, fish oil is one of Rhonda’s must-haves – and science agrees it’s a foundation for longevity and wellness.

Alpha-Lipoic Acid (600 mg for mitochondrial support)

What she takes: Alpha-Lipoic Acid (ALA), 600 mg daily (usually taken with a meal in the earlier part of the day). ALA is a versatile antioxidant, and Rhonda added it to her stack more recently for its cellular benefits. While she doesn’t specify the exact brand she uses, Double Wood Alpha-Lipoic Acid is a high-quality option that provides the same 600mg dose.

Why Rhonda takes it: Rhonda is interested in mitochondrial health – the energy powerhouses of our cells. Alpha-lipoic acid plays a role in mitochondrial energy metabolism and also acts as an antioxidant in both water and fat phases of cells. She takes 600 mg each day to potentially support her cells’ energy production and combat oxidative stress. Additionally, ALA can help regenerate other antioxidants (like vitamins C and E) and supports healthy insulin sensitivity. Dr. Patrick has mentioned mitochondrial function as a key aspect of longevity, so ALA is part of her strategy to keep those mitochondria humming.

Evidence of benefits: The evidence for ALA is mixed but promising for certain conditions. In diabetic patients, 600 mg ALA is actually an approved therapy in some countries for peripheral neuropathy – it can alleviate nerve pain and numbness. ALA also shows some ability to improve glucose metabolism and reduce inflammation. As an antioxidant, it can help squelch free radicals and chelate metals. Some studies in aging rodents suggested ALA (especially combined with acetyl-L-carnitine) improved mitochondrial function. However, high doses of ALA (particularly intravenous) have occasionally been associated with Insulin Autoimmune Syndrome (a rare condition), so Rhonda sticks to a standard oral dose.

For healthy people, ALA is not a must-take supplement, but Rhonda includes it as an “extra credit” for mitochondrial support. If one has metabolic issues or nerve discomfort, research indicates ALA can be beneficial – though it’s wise to consult a doctor. All in all, ALA adds an antioxidant boost to Rhonda’s regimen and might help keep her cells’ energy production optimal.

Sulforaphane (Broccoli Sprout Extract; 2 tablets daily of Avmacol Extra Strength)

What she takes: Sulforaphane glucosinolate supplement, typically Avmacol Extra Strength, 2 tablets per day (with a meal). This provides a precursor that converts to sulforaphane, the bioactive compound famously derived from broccoli sprouts.

Why Rhonda takes it: Sulforaphane is one of Rhonda Patrick’s favorite compounds – so much so that it made her “Top 5” list of must-have supplements. She’s discussed at length its detoxification and cellular protection benefits. Specifically, sulforaphane activates the Nrf2 pathway, which ramps up the body’s own production of phase II detox enzymes and antioxidants (like glutathione). Rhonda takes sulforaphane to help eliminate harmful compounds and support liver detox, as well as for its potential anti-cancer properties. She has pointed out that it’s hard to get a meaningful dose of sulforaphane from food alone – you’d need to consume heaps of broccoli sprouts daily – hence the targeted supplement.

Another reason Rhonda loves sulforaphane is its role in hormesis – a little bit of stress that makes cells stronger. By triggering Nrf2, sulforaphane causes cells to upregulate their defense mechanisms. This may offer neuroprotection (some studies suggest sulforaphane supports brain health and may even aid in conditions like autism or depression, which Rhonda has mentioned in podcasts). It’s essentially Rhonda’s go-to for “detox pathway” support and broad-spectrum cellular resilience.

Evidence of benefits: Strong scientific evidence backs sulforaphane’s effects on detoxification. For example, sulforaphane increases excretion of air pollutants and toxins by boosting liver enzyme activity. It’s also been researched for cancer prevention – studies indicate it can inhibit carcinogenic processes and induce cancer cell death in lab models. A review noted that sulforaphane and broccoli sprout extracts show potential in helping prevent certain cancers (like bladder, breast, prostate) by activating protective pathways. Sulforaphane crosses the blood-brain barrier and has anti-inflammatory effects in the brain, which might explain observations of improved behavior in some autism trials.

One challenge: sulforaphane is unstable, and supplements vary. Rhonda’s choice, Avmacol, includes myrosinase (an enzyme) to ensure sulforaphane is actually produced from the precursor. Overall, given the detox and antioxidant gene activation sulforaphane triggers, it’s a unique and powerful addition – and Rhonda’s enthusiasm for it is justified by a growing body of research showing its role in supporting health at the cellular level.

Multivitamin (Pure Encapsulations O.N.E. Multivitamin – 1 capsule daily)

What she takes: Comprehensive multivitamin, currently Pure Encapsulations “ONE” (a once-a-day capsule). She takes 1 capsule each afternoon with food.

Why Rhonda takes it: Rhonda describes her daily multivitamin as “nutritional insurance”. Despite eating a very healthy diet, she acknowledges there may be gaps or days when she doesn’t hit optimal micronutrient intake. The multivitamin covers the bases: vitamins A, C, E, most B-vitamins (including methylated forms of B9 and B12, which she prefers for better absorption), selenium, iodine, and so on – typically at doses that supplement the diet rather than massively exceed the RDA. Pure Encapsulations O.N.E. is one of her favorites because it uses bioavailable forms (for example, methylcobalamin instead of cyanocobalamin for B12, and L-5-MTHF for folate) and is iron-free (she doesn’t need supplemental iron except at certain times). It also conveniently includes 2,000 IU of vitamin D3 per capsule, which contributes to her daily vitamin D intake.

Rhonda’s rationale is that a multivitamin can fill any “unknown gaps” in one’s diet. For instance, even health-conscious eaters might be low in magnesium or vitamin K or certain B-vitamins on occasion. Rather than worrying, she just insures against those insufficiencies. She has particularly pointed out magnesium and K2 as examples of nutrients many people don’t get enough of from food alone. (We’ll see she still supplements magnesium and K2 separately as well – her multi doesn’t have magnesium, and its K2 level is modest.)

Evidence of benefits: Multivitamins for the general population have mixed evidence in clinical studies – some large studies show no clear mortality benefit in well-nourished populations, while others show slight reductions in cancer risk or cataract risk in men. The consensus in science is that if you have a known deficiency, targeted supplementation is important, but routine multivitamins may not clearly boost health for everyone. However, certain groups do benefit: for example, the elderly, pregnant women, or those with restricted diets often need a multi.

Rhonda’s stance is pragmatic: she likely has a great diet, but taking a daily multi does little harm and could help in areas we don’t typically measure (like subtle insufficiencies). Given her scientific mindset, she’s aware that a multi is not a substitute for a healthy diet – it’s a safety net. And indeed, if one’s diet is truly optimal, a multi might be redundant. But for most, it can be beneficial as insurance. Rhonda’s use of a high-quality multivitamin aligns with ensuring adequate intake of all micronutrients, which is fundamental for everything from immune function to bone health to DNA repair.

(Note: Rhonda’s multi contains vitamin D and some K, so she factors that in when adding extra D or K2. Always check your multi’s content to avoid unintentional mega-dosing.)

Cocoa Flavanols (CocoaVia supplement, for heart and brain health)

What she takes: Cocoa extract supplement, specifically CocoaVia™ (either 3 capsules or 1 scoop of the powder daily). This provides a rich dose of cocoa flavanols (around 375–450 mg of cocoa polyphenols).

Why Rhonda takes it: Rhonda loves her science, and cocoa flavanols have a solid track record for cardiovascular benefits. By taking a concentrated cocoa extract, she’s aiming to support her heart health, blood flow, and cognitive function. Flavanols in cocoa (like epicatechin) stimulate the production of nitric oxide (somewhat like beets do, but via a different mechanism) and improve endothelial function (how well blood vessels dilate). Rhonda likely gets an antioxidant boost from cocoa as well; cocoa polyphenols help reduce oxidative stress and inflammation. Another reason is brain health – cocoa flavanols have been shown to improve certain cognitive tasks and may enhance cerebral blood flow. Given Rhonda’s focus on longevity and cognition, this fits right in.

Rhonda takes CocoaVia in the early afternoon as a pick-me-up (cocoa has a bit of natural caffeine and theobromine, which can provide a mild energy lift). It’s also a way to indulge in chocolate’s benefits without the sugar and calories of a chocolate bar – essentially a supplement form of dark chocolate goodness.

Evidence of benefits: Good evidence supports cocoa flavanols for cardiovascular health. Studies, including randomized trials, have found that cocoa flavanols can lower blood pressure, improve cholesterol profiles (raise HDL, lower LDL oxidation), and enhance blood vessel function. One study in older adults showed improved memory and processing speed after high-flavanol cocoa supplementation. The COSMOS trial (a large trial on cocoa extract) recently suggested a potential reduction in cardiovascular events with daily cocoa extract, though results weren’t definitive. Additionally, cocoa’s benefits for blood flow extend to exercise performance and possibly brain perfusion.

Rhonda likely knows of studies like the Cocoa Cognition and Aging (CoCoA) trial, where older subjects consuming cocoa flavanols saw improvements in cognitive function. Cocoa’s bioactives even have mood benefits for some people. Importantly, these effects depend on high flavanol content (normal chocolate candy won’t cut it). By taking a concentrated extract, Rhonda ensures she’s getting the therapeutic dose of flavanols without excess sugar or fat. In summary, cocoa extract is a smart addition for circulation and brain, and science backs the “dark chocolate is good for you” idea – as long as you get enough of the active compounds.

PQQ (Pyrroloquinoline Quinone, 20 mg for cognitive support)

What she takes: PQQ supplement, 20 mg daily, usually taken in the afternoon with her other antioxidants. While Rhonda doesn’t specify her exact brand, Toniq Ultra High Purity PQQ is an excellent option that provides the same 20mg dose she takes.

Why Rhonda takes it: PQQ is a compound that has been spotlighted for mitochondrial biogenesis – in simpler terms, it might help cells grow new mitochondria or enhance their function. Rhonda, always keen on brain health, takes PQQ mainly for its potential cognitive benefits and energy metabolism support. Some animal studies indicated PQQ improved learning and memory, and it synergizes with CoQ10 in some research to improve cognitive function in middle-aged and older adults. Rhonda likely sees PQQ as a forward-thinking “nootropic” (brain-supporting supplement) that could protect neurons by reducing oxidative damage and encouraging mitochondrial efficiency in brain cells.

Additionally, PQQ has antioxidant properties and influences cell signaling pathways related to cell growth and survival. By including 20 mg PQQ, Rhonda is giving an extra edge to her mitochondrial wellness stack (alongside ALA, CoQ10 which she also takes, etc.).

Evidence of benefits: Limited human studies exist on PQQ, but preliminary research is intriguing. In one small clinical trial, 20 mg PQQ daily improved measures of cognitive function (such as attention and information processing) in older adults, especially when combined with CoQ10. PQQ has been shown to reduce C-reactive protein (an inflammation marker) and improve energy metabolism in a few human studies. Animal studies show it can protect the brain from oxidative injury (like after a stroke or toxin exposure) and improve memory performance. It’s also been observed to improve fertility parameters in animal models (though that’s not Rhonda’s specific goal here).

One reason there’s excitement around PQQ is its ability to activate cell signaling proteins like CREB and PGC-1α, which are involved in mitochondrial biogenesis. Essentially, PQQ might tell cells to make more mitochondria and to ramp up their antioxidant defenses. While more research is needed and PQQ is on the pricier side of supplements, Rhonda includes it presumably because she’s convinced by the emerging data and her own experience that it could help keep her brain sharp. As always, she likely monitors the research and would adjust if science proved otherwise. For now, PQQ remains a promising, if not yet mainstream, brain and longevity supplement.

Evening Supplements (Bedtime Routine)

As day turns to night, Rhonda’s supplement focus shifts to supporting sleep, recovery, and long-term health. In the evening, she takes several key micronutrients and compounds to wind down and bolster her body overnight:

Magnesium (Magnesium Glycinate, ~120 mg in evenings)

What she takes: Magnesium (glycinate form), around 120 mg elemental magnesium each day. Rhonda actually splits her magnesium: she takes a dedicated 120 mg dose in the evening (magnesium glycinate powder, often labeled “MagnesiOm” which also includes L-theanine), and sometimes gets a little extra from her multivitamin earlier. Double Wood Magnesium Glycinate is a high-quality option that provides the same well-absorbed glycinate form she prefers.

Why Rhonda takes it: Magnesium is known as the “relaxation mineral.” Rhonda uses it to improve her sleep quality and to ensure she meets her daily magnesium needs for overall health. Many people are mildly deficient in magnesium (due to modern soils and diets), and it’s crucial for hundreds of enzymatic reactions in the body – including those involved in energy production, DNA repair, muscle function, and nervous system regulation. By taking magnesium glycinate at night, Rhonda finds it helps her muscles relax and her mind calm down, preparing her for restful sleep.

She prefers the glycinate (bisglycinate) form because it’s very well-absorbed and gentle on the stomach, and the glycine component may have a calming effect too. In Q&As, Rhonda has reiterated that she supplements ~120 mg Mg daily because her multi doesn’t cover it – magnesium is bulky, so multis often omit it. This “top-up” ensures she hits optimal intake.

Evidence of benefits: Magnesium has solid evidence for various health aspects. For sleep, studies have shown magnesium supplementation can improve sleep quality, especially in those with poor sleep or insomnia – likely by regulating neurotransmitters and the hormone melatonin. Magnesium is also famous for reducing muscle cramps and spasms, and many athletes take it for recovery. Importantly, about 50% of people in the U.S. don’t get enough magnesium from food, which can contribute to issues like anxiety, headaches, and high blood pressure. Ensuring adequate magnesium is associated with better cardiovascular health (it helps keep blood pressure and heart rhythm stable) and improved insulin sensitivity.

Rhonda’s dose is moderate (120 mg) because she likely gets additional magnesium through diet (leafy greens, nuts) and possibly her protein powders, etc. The RDA is around 310–320 mg for adult women, but optimal intake might be higher. She’s covering her bases. For readers, magnesium glycinate or citrate ~200–400 mg in the evening can be a game changer for sleep and relaxation – and Rhonda’s routine reflects that. As the “relaxation mineral,” magnesium is a wise nightly supplement backed by both science and common experience.

Vitamin D3 (approximately 4,000 IU total, taken with dinner/evening)

What she takes: Vitamin D3 (cholecalciferol), targeting about 4,000 IU per day in total. In practice, Rhonda currently takes ~2,000 IU as a separate D3 supplement in the evening (often using Pure Encapsulations Vitamin D3/K2 combo), in addition to ~2,000 IU already present in her multivitamin earlier. This yields roughly 4,000 IU daily, though she adjusts based on blood tests.

Why Rhonda takes it: Vitamin D is crucial for bone health, immune function, and gene expression. Rhonda tracks her blood vitamin D levels carefully; her goal is to stay in the 40–60 ng/mL range year-round, ideally around 50 ng/mL. Despite living in sunny San Diego, she supplements because modern lifestyles (indoor work, sunscreen) can limit consistent sun-derived D. She calls vitamin D supplementation an “insurance policy” to reach ideal levels, as even a good diet can’t provide enough D (few foods contain it).

By taking vitamin D in the evening with a meal (it’s fat-soluble, so best with some fat for absorption), Rhonda ensures she covers any shortfall from sun exposure. She knows vitamin D impacts literally 1000+ genes in the body – influencing everything from calcium metabolism to immune cell regulation. It’s one of her top supplements because deficiency is widespread and associated with fatigue, poor immunity, and various health risks.

Rhonda also pairs her vitamin D with vitamin K2 (see next) to make sure calcium goes to the right places (bones) and not into arteries. Her multivitamin and diet provide some K, but she consciously adds K2 if needed when taking extra D3.

Evidence of benefits: Vitamin D’s benefits are backed by strong evidence, especially for bone health (preventing osteoporosis) and immune support. Studies show maintaining sufficient vitamin D levels can reduce risk of respiratory infections and improve immune responses (vitamin D plays a role in antimicrobial peptide production). There’s also evidence linking adequate D to better mood and lower risk of depression, improved muscle function, and reduced inflammation. For longevity, some observational studies correlate mid-range vitamin D levels with lower all-cause mortality.

It’s important not to overshoot (too high D can cause issues), which is why Rhonda emphasizes testing her levels. The ~4,000 IU/day she takes is a common effective dose to get most people into the desired blood range (though individual needs vary – some require 2,000 IU, others 5,000 IU or more). Notably, Rhonda updated her dose during 2024–2025; at one point she mentioned taking around 6,000 IU, but later found 4,000 IU plus sun kept her in range. This illustrates her tailored approach.

For the average person, testing 25(OH)D levels and supplementing accordingly is wise. Rhonda’s practice exemplifies science-based supplementation: measure, supplement, and achieve the target range for optimal health.

Vitamin K2 (100 mcg MK-7, taken with Vitamin D)

What she takes: Vitamin K2 (as MK-7 form), 100 micrograms daily, typically in the evening alongside her vitamin D3. She often uses Pure Encapsulations Vitamin D3/K2 combo drops or capsules, which give 100 mcg K2 with D.

Why Rhonda takes it: Vitamin K2 is another supplement Rhonda views as “nutritional insurance.” Her diet includes veggies (K1) and some K2 from occasional fermented foods, but not necessarily consistently high amounts. She takes K2 because it works synergistically with vitamin D: while D helps your body absorb calcium, K2 helps direct calcium to the bones and teeth, and away from arteries. In other words, K2 helps prevent arterial calcification and supports bone mineralization. Rhonda has said she supplements K2 partly as a safeguard in case her veggie intake of K1 isn’t converting to K2 sufficiently.

She uses the MK-7 form of K2, which has a longer half-life in the body (stays in circulation longer) and is effective at lower doses (100 mcg is plenty to activate K-dependent proteins). Earlier, Rhonda got K2 via a D3/K2 combo supplement (4,000 IU D + 100 mcg K2), but as of June 2025 she mentioned only taking 2,000 IU extra D, implying she might be using a different product for D and thus possibly taking K2 separately or through diet. In any case, she ensures roughly 100 mcg K2 daily.

Evidence of benefits: Vitamin K2 (especially MK-7) has good evidence for bone and cardiovascular health. It activates osteocalcin and matrix GLA-protein, which help bind calcium in bones and inhibit calcium deposition in arteries. A notable long-term study (the Rotterdam Study) found that people with higher K2 intake had significantly lower risk of arterial calcification and cardiovascular death. Another trial showed that MK-7 supplementation improved arterial flexibility. On the bone side, K2 (particularly MK-4 at high doses, and MK-7 in longer-term studies) has been shown to improve bone mineral density and reduce fracture rates in some populations.

Rhonda’s reasoning that many people might be low in K is valid – Western diets often fall short of even adequate K1, and K2 is sparse unless you eat a lot of natto or certain cheeses. By taking K2, Rhonda is covering that base, helping her vitamin D (and calcium) do their jobs safely. For those taking vitamin D, many experts now recommend adding K2. Dr. Patrick’s regimen reflects this emerging best practice for synergistic bone and heart protection.

Ubiquinol CoQ10 (100 mg for mitochondrial energy)

What she takes: Ubiquinol (active form of Coenzyme Q10), 100 mg per day in the evenings. She uses Pure Encapsulations Ubiquinol-QH 100 mg typically.

Why Rhonda takes it: CoQ10 is vital for mitochondrial energy production – it’s a coenzyme that helps generate ATP in the electron transport chain. Ubiquinol is the reduced, antioxidant form of CoQ10, which is more readily absorbed for some individuals. Rhonda takes it to support her heart and muscle health (organs like the heart use lots of CoQ10) and as an anti-aging strategy, since CoQ10 levels naturally decline with age. She’s particularly mindful that if one is on a statin drug (which she is not), CoQ10 is often recommended because statins deplete CoQ10. In one Q&A, Rhonda noted that while she’s not on statins, if she were, she would take 200 mg; since she isn’t, she takes 100 mg.

Rhonda likely also takes ubiquinol for its antioxidant properties – it can protect lipids in cell membranes from oxidation – and for potential cognitive benefits (the brain also has high energy needs). She mentioned cost as a factor: ubiquinol is pricey, so she found 100 mg daily was a good maintenance dose vs. 200 mg.

Evidence of benefits: CoQ10 (and ubiquinol) have solid evidence in specific contexts. In patients with heart failure, CoQ10 supplementation improves symptoms and survival. It’s used for certain mitochondrial disorders and has shown benefit in reducing muscle pain in people on statin drugs. For generally healthy individuals, CoQ10 can improve some measures of exercise performance and reduce fatigue, especially if they have below-optimal CoQ10 levels. There’s also evidence that ubiquinol improves endothelial function (blood vessel health) and reduces some markers of oxidative stress. A 2014 study confirmed that ubiquinol has higher bioavailability than ubiquinone, meaning your body can use it more effectively.

As we age, our bodies synthesize less CoQ10, so Rhonda’s use is a bit of a “longevity insurance” for her mitochondria. While not everyone may need CoQ10 in their 30s/40s, it’s quite common for people over 50 or those on certain meds. Rhonda started supplementing CoQ10 (ubiquinol) at least a few years ago – in Jan 2023 she was taking 200 mg, then by mid-2023 reduced to 100 mg after re-evaluating needs vs. cost. This again shows her custom-tailored approach. CoQ10 is generally very safe, and given its central role in energy, it’s a reasonable part of a preventive health stack. For Rhonda, it’s another piece supporting the “power plants” of her cells.

Melatonin (3 mg to 10 mg at night for sleep and vivid dreams)

What she takes: Melatonin, currently about 3 mg before bed, though historically she took a much higher dose (~10 mg). She uses Pure Encapsulations melatonin (in 3 mg capsules) and will adjust the dose depending on her needs.

Why Rhonda takes it: Melatonin is a hormone that regulates the sleep-wake cycle. Rhonda suggests melatonin can be especially useful as we age, since natural melatonin production declines after age 50. In Rhonda’s case, she had a specific reason for using high-dose melatonin for a while: to keep her night terrors at bay. She has shared that she experienced night terrors (a sleep disturbance) and that ~10 mg nightly prevented those frightening episodes.

As of mid-2025 (Q&A #71), she reported cutting back to 3 mg nightly. Possibly her night terrors subsided or she found 3 mg sufficient with age or other lifestyle adjustments (she also does a sauna or hot bath 2 hours before bed to improve sleep). But she keeps melatonin in her routine because it helps ensure deep, quality sleep – crucial for recovery, brain health, and overall hormone balance.

Rhonda is also aware of melatonin’s other benefits: it’s a potent antioxidant and has some anti-cancer properties (it’s being studied for cancer risk reduction, especially relevant for night shift workers). But her main use is to fall asleep easily and prevent those parasomnia events.

Evidence of benefits: Melatonin is well-established to improve sleep onset (help you fall asleep faster) and can improve overall sleep quality, especially for people who have insomnia or shifted sleep schedules. Typical effective doses are 0.3 mg to 5 mg; Rhonda’s high dose of 10 mg is above usual, but high doses are sometimes used for certain conditions. Research supports melatonin for circadian rhythm regulation, jet lag, and even as adjunct therapy for GERD (as it can improve esophageal sphincter tone). It’s generally safe, though higher doses can cause more vivid dreams (something Rhonda might have been okay with).

As Rhonda mentioned, for those without night terrors or specific issues, a lower dose (0.3 – 1 mg) can often do the job. Indeed, an MIT study found as low as 0.3 mg was beneficial for older adults. Why did Rhonda take ~10 mg? Possibly based on research using around 9 mg in trials of sleep disruption where that dose showed efficacy. Melatonin also has some cancer-fighting angles: one study Rhonda noted found melatonin increased DNA repair in night shift workers.

In summary, melatonin helps Rhonda ensure she gets the restorative sleep she needs, and it solved her night terror issue. Her current dose of 3 mg reflects fine-tuning for effectiveness without overdoing it. For readers, melatonin is a useful tool for sleep, but starting low is recommended – as Rhonda herself has adjusted down over time.

Inositol (2 grams of myo-inositol powder for better sleep)

What she takes: Myo-Inositol (vitamin B8), 2 grams (one scoop) before bed. She uses a powder form (such as Pure Encapsulations Inositol powder) that easily mixes into water or tea.

Why Rhonda takes it: Inositol is a naturally occurring compound often grouped with B-vitamins. Rhonda started taking it as a sleep aid. She mentioned in a Jan 2024 Q&A that 2 grams at night improved her sleep quality. Inositol may work by calming the brain; it’s involved in intracellular signaling for neurotransmitters like serotonin. Some people find inositol has an anxiolytic (anti-anxiety) effect, which can relax the mind before bed. It can also help stabilize mood and has been used in high doses for conditions like panic disorder.

For Rhonda, the dose is relatively low (2g; therapeutic doses for anxiety or OCD can be 12-18g). That 2g likely just takes the edge off and helps her unwind into sleep. She resumed mentioning it again in June 2025, indicating it’s still part of her routine.

Another reason she might use inositol is its role in metabolic health: it can improve insulin sensitivity and is often recommended for polycystic ovary syndrome (PCOS). While PCOS is not something Rhonda has publicly discussed for herself, she is aware of metabolic optimizations. Nonetheless, the primary stated reason is sleep.

Evidence of benefits: Inositol is well-studied for certain uses. For mental health, myo-inositol has shown benefits in reducing anxiety and panic symptoms in some studies (though results are mixed and often require high doses). In terms of sleep, direct research is limited, but anecdotally many report better sleep onset and quality with inositol, likely due to its calming effects. There is a recent study in pregnant women that found myo-inositol supplementation improved sleep quality and duration, which is an interesting hint at its sleep benefits.

Inositol also plays a structural role in cell membranes and as a precursor to secondary messengers inside cells (like IP3). So it’s involved in how cells respond to hormones and neurotransmitters – possibly why it can modulate mood and stress responses.

Importantly, inositol is generally very safe and well-tolerated (it’s naturally found in foods and even made in the body). Rhonda likely finds that this simple nutrient subtly improves her sleep and relaxation at night. Given the low risk and low cost, it’s a gentle addition that can have outsized benefits for some individuals. Rhonda adding it to her stack shows her willingness to experiment with emerging “biohacks” once she deems them safe and potentially effective.

Vitamin C (Ester-C, 600+ mg in the evening)

What she takes: Vitamin C (as calcium ascorbate with bioflavonoids), around 600 mg in the evenings. She often uses Ester-C by Pure Encapsulations, which provides ~600 mg vitamin C plus some quercetin and rutin (flavonoids) per capsule.

Why Rhonda takes it: Vitamin C is a classic antioxidant and immune-support vitamin. Rhonda’s diet is rich in veggies and fruits, but she likes to supplement an extra dose of C for a few reasons. First, for its antioxidant protection – vitamin C scavenges free radicals and recharges other antioxidants like vitamin E. Taking it in the evening might help with overnight recovery and cellular repair (since oxidative damage accumulates during the day). Second, Rhonda likely appreciates vitamin C’s role in collagen synthesis (important for skin, joints, blood vessels). Third, she has spoken about how vitamin C supports the immune system, so a daily supplemental dose is like insurance to keep her immune cells performing optimally.

She previously took vitamin C daily even earlier in her career, sometimes as liposomal C for better absorption. Now, she sticks to a solid ~600 mg of a buffered form (Ester-C is less acidic, easier on the stomach). She also gets some additional C incidentally from her multivitamin and diet.

Evidence of benefits: Vitamin C is essential – deficiency causes scurvy – but beyond that, supplementing has some proven and some debated benefits. For the common cold, vitamin C doesn’t generally prevent colds in the average person, but regular supplementation has been shown to slightly reduce the duration and severity of colds. In athletes or those under heavy physical stress, vitamin C can cut cold incidence by ~50%. Vitamin C is also well-known to improve iron absorption from plant foods and support wound healing.

There’s ongoing research into high-dose vitamin C for cancer therapy (as an adjunct) and its role in chronic disease prevention. As an antioxidant, it may help reduce oxidative stress markers. Some large observational studies associate higher vitamin C levels with lower risk of cardiovascular disease and better skin aging.

Rhonda’s dose of ~600 mg is moderate – far above the RDA (75 mg) but not mega-dosing (some people take grams). This likely ensures her plasma vitamin C is fully saturated for optimal enzyme function and antioxidant capacity. Her choice of Ester-C with bioflavonoids suggests she thinks about absorption and synergy (flavonoids can enhance vitamin C effects).

All in all, vitamin C is a low-risk, high-reward supplement – cheap and safe. Rhonda’s routine reflects the stance: it’s not exotic, but it’s fundamental. By taking it daily, she supports her connective tissues, immune system, and overall redox balance. And since vitamin C also plays a role in neurotransmitter synthesis (like making norepinephrine), it might even subtly support mood and energy.

(Fun fact: Rhonda has a comprehensive FoundMyFitness page on vitamin C, indicating her deep interest in its effects – from common cold to possibly extending healthspan. It’s a reminder that sometimes basic vitamins are just as important in a longevity stack as the fancy new compounds.)

Supplements Rhonda Uses Intermittently (Situational or Occasional)

Beyond her daily regimen, Dr. Patrick has a set of supplements she doesn’t take every day, but uses in specific situations or as needed. She’s very strategic with these – employing them for workouts, recovery, or certain health boosts. Here are the intermittent supplements in Rhonda’s arsenal and why/when she uses them:

Protein Powder (Grass-Fed Whey Isolate, as needed for protein intake)

What she takes: Whey protein isolate powder, brand varies – she’s mentioned Thorne’s Whey Protein Isolate (chocolate) and Simply Tera’s Organic Whey (unflavored) as two she uses. She doesn’t consume this daily, only on days when she needs to boost her protein intake (for example, after a hard workout or if her meal protein was low).

Why Rhonda uses it: Rhonda aims to meet a healthy daily protein target (to support muscle maintenance, metabolic health, and satiety). If she doesn’t get enough from whole foods, a protein shake fills the gap. She’s particularly likely to use whey protein after resistance training to aid muscle recovery and growth – whey is rich in essential amino acids (especially leucine, which triggers muscle protein synthesis). On very busy days, a protein shake can also act as a quick meal replacement or addition.

Rhonda has specific quality criteria for protein powders, which she outlined in an AMA:
– She prefers whey isolate over concentrate (isolate has higher protein percentage, less lactose, less fat).
– She prefers whey from grass-fed cows – it yields a better fatty acid profile (more omega-3s, fewer omega-6) and often indicates a higher quality dairy source. Organic if possible.
– She looks for cold-processed or microfiltered whey, as this preserves more bioactive fractions and micronutrients that can be lost in high-heat processing.

By sticking to those criteria, she ensures her protein supplement is high-quality and free of unwanted additives. The brands she uses (Thorne, Tera’s) meet these standards.

Evidence of benefits: Protein supplementation (whey in particular) is well-supported for muscle protein synthesis and aiding in reaching protein requirements. Countless studies show that combining resistance exercise with protein supplementation improves lean mass and strength gains more than exercise alone – especially if one’s dietary protein is suboptimal. Whey protein is also quickly absorbed and has a complete amino acid profile, making it ideal post-workout.

Beyond muscle, whey protein has been studied for things like blood pressure reduction (it has bioactive peptides) and weight management (high protein can reduce appetite). Given Rhonda’s fitness routine, using a protein powder intermittently is a practical approach to ensure she’s getting roughly the recommended ~1.2–1.6 grams of protein per kg body weight for active individuals.

She doesn’t over-rely on it – whole foods are the foundation of her diet (she often shares pictures of salmon, eggs, veggies – rich in protein). But it’s a convenient tool in her supplement toolkit. As she and Dr. Peter Attia discussed, a good grass-fed whey isolate can be an excellent supplement for anyone looking to maximize muscle quality while keeping additives low.

Collagen Peptides (1–2 scoops daily in smoothies or coffee, for skin/joint health)

What she takes: Collagen hydrolysate powder, typically a product using Verisol® collagen peptides – Rhonda specifically uses Besha Collagen (unflavored) and also has mentioned Sparkle Skin Boost Plus (flavored) which both contain Verisol®. She adds a scoop (around 10 grams) to her smoothies, coffee, or tea daily when using it.

Why Rhonda uses it: Rhonda consumes collagen for its benefits to skin, hair, nails, and joints. As she explains, collagen peptides provide specific amino acids (like glycine, proline, hydroxyproline) that are building blocks for our body’s collagen. As we age, our natural collagen production drops, contributing to wrinkles, skin dryness, joint discomfort, etc. Rhonda was impressed by research showing that oral collagen can actually improve skin elasticity and reduce wrinkles, as well as support joint health.

She even referenced studies that convinced her:
1. A study found collagen peptides can reach cartilage tissue, suggesting they help joint cartilage repair.
2. Another study in 26 women with aging skin showed that 1 gram of collagen daily for 12 weeks significantly reduced skin dryness/scaling, decreased wrinkles by 13%, and increased dermal blood flow (hemoglobin content) by 18%.

Seeing such data, Rhonda incorporated collagen into her routine to support her skin (after all, she’s a new mom and in her mid-30s – a time many start to notice skin aging) and to keep her joints resilient given her active lifestyle.

She uses Verisol® collagen because it’s a patented peptide formula with clinical studies backing its efficacy (the above skin studies were on Verisol). It’s also well-absorbed due to its specific peptide size (2–5 kDa fragments).

Evidence of benefits: Collagen supplementation has gained scientific support in recent years. Studies consistently show benefits for skin health: improved elasticity, hydration, and reduced wrinkles after 8-12 weeks of daily collagen peptides (usually 2.5 to 10 grams). For joint health, collagen (especially type II undenatured collagen or hydrolyzed collagen) has been shown to reduce joint pain in athletes and improve knee function in people with osteoarthritis. The mechanism may involve collagen peptides accumulating in cartilage and stimulating repair processes.

Additionally, collagen can strengthen nails and might promote hair thickness (some studies suggest improved hair volume). Rhonda cited that Verisol’s manufacturers have at least 5 studies supporting various benefits, including reduced cellulite and stronger nails.

It’s worth noting collagen is not a complete protein (missing tryptophan), so Rhonda uses it as a supplement to her diet, not a primary protein source. She’s careful to also get sufficient complete proteins. But as a targeted supplement, collagen is relatively unique in its beauty and joint benefits. By mixing it into daily beverages, Rhonda makes it a seamless part of her routine when she uses it. Her focus on brands and specific types again highlights her evidence-based approach – she uses the form of collagen that has research behind it.

Curcumin (Theracurmin or Meriva, occasionally for inflammation/pain relief)

What she takes: Curcumin Phytosome supplement (a highly bioavailable form of turmeric’s active compound). She has used Thorne Meriva 500-SF in the past and later Pure Encapsulations CurcumaSorb – both are curcumin attached to phospholipids for better absorption. She takes it on occasion, not daily – typically for its anti-inflammatory effects or as a natural pain reliever.

Why Rhonda uses it: Curcumin is the principal curcuminoid from turmeric root, and it’s a potent anti-inflammatory and antioxidant. Rhonda takes curcumin when she wants to combat inflammation – for example, if she has soreness from a workout, a mild injury, or even as a preventive measure if she feels systemic inflammation (perhaps after travel or poor sleep). She noted it “doubles as a weak alternative to painkillers”, meaning while it’s not as strong as an NSAID, it can help take the edge off minor aches and pains.

Rhonda is aware of curcumin’s broad benefits: it can cross the blood-brain barrier and has been studied for supporting brain health (even memory). She likely also appreciates its role in maintaining a healthy inflammatory response which is crucial for long-term health (chronic inflammation is linked to aging and diseases).

One interesting concern she highlighted was turmeric contamination with lead – she posted on Instagram about some turmeric powders being adulterated with lead chromate to enhance color. To avoid that, Rhonda sticks to reputable brands and often uses organic turmeric in foods. For supplements, Meriva or CurcumaSorb are lab-tested and free of such contaminants, providing peace of mind.

Evidence of benefits: Curcumin has a lot of research, though bioavailability is its Achilles’ heel. In the phytosome form or with piperine (black pepper extract), absorption improves. Studies have shown curcumin can reduce pain and improve function in osteoarthritis (similar effectiveness to ibuprofen in some trials). It also has documented anti-inflammatory effects, lowering CRP and other markers. A notable randomized controlled trial in older adults with mild memory complaints found that 90 mg of curcumin (Theracurmin form) twice daily improved memory performance by 28% over 18 months compared to placebo. Other trials suggest curcumin has antidepressant effects in major depression (when added to standard treatment).

Curcumin’s mechanisms include inhibiting NF-κB (a key inflammatory switch) and boosting levels of brain-derived neurotrophic factor (BDNF). It’s also being explored in cancer research for its ability to induce apoptosis in cancer cells and prevent tumor growth (though that’s early-stage research).

Rhonda uses it prudently – not every day, but when needed. This makes sense; daily high-dose curcumin might not be necessary for everyone and could get expensive. But having it on hand to quell an inflammatory flare or as an occasional brain booster is aligned with current science. By using the Meriva/CurcumaSorb form, Rhonda ensures she actually reaps the benefit (since plain curcumin is poorly absorbed). It’s a great example of her leveraging a traditional remedy (turmeric) in a modern, optimized way.

(Extra note: When Rhonda uses turmeric in cooking or smoothies, she often adds black pepper and fat (like avocado) to enhance absorption of curcumin – a tip others can use as well!)

Choline (As needed when diet is lacking, e.g. during pregnancy or low intake)

What she takes: Choline bitartrate supplement, 275 mg choline per capsule (Pure Encapsulations). She doesn’t take this daily now, but she has taken it during periods when her dietary choline might be insufficient (for example, during pregnancy/breastfeeding or if she wasn’t eating many eggs).

Why Rhonda uses it: Choline is an essential nutrient crucial for brain health, neurotransmitter production (acetylcholine), and cell membranes. Rhonda emphasizes getting most choline from diet – her breakfast often includes eggs, one of the richest choline sources. However, if for some reason she isn’t eating enough eggs or meat, she will supplement choline to meet the recommended intake (~425 mg/day for women, higher if pregnant).

This was especially pertinent when Rhonda was pregnant and nursing – choline is vital for fetal brain development, and she has discussed how important it was for her to ensure adequate choline during that period. In a Sept 2023 Q&A, when asked which choline supplement she likes, she mentioned the Pure Encapsulations choline bitartrate. She doesn’t seem to take choline regularly now (likely relying on diet), but keeps it in her toolkit.

Another scenario she might use choline is if she’s doing a lot of intense training or fasting – choline can support liver fat metabolism and prevent fatty liver in some contexts. Also, as a nootropic stack component, choline (especially CDP-Choline or Alpha-GPC) is often used with things like racetams, but Rhonda hasn’t mentioned those specifically for herself.

Evidence of benefits: Choline is backed by strong nutritional science. It’s critical for preventing neural tube defects (hence especially important in pregnancy along with folate). It’s also needed to produce acetylcholine, a neurotransmitter for memory and muscle control. Studies show many people (especially women of childbearing age) don’t get enough choline – likely well under the AI of 425 mg/day. In one survey, only about 10% of Americans met the recommended choline intake. Insufficient choline can lead to muscle damage, liver damage, and in pregnant women, may impair fetal brain development.

For cognitive health, getting adequate choline is associated with better memory performance. There’s even evidence that higher choline intake in pregnancy leads to improved cognitive function in offspring. Choline also helps form phosphatidylcholine, a key component of cell membranes and HDL particles.

Rhonda’s approach – prioritize diet, supplement if needed – is sensible and evidence-based. She knows that 2 eggs provide roughly 300 mg of choline, so a couple eggs plus varied diet might cover it. But she has the supplement for days when eggs aren’t on the menu. The bottom line: choline is easy to overlook, but Rhonda doesn’t – she ensures she and her family get enough for their brains and bodies to thrive.

Probiotics (Visbiome, occasionally after antibiotics or alcohol)

What she takes: High-potency probiotic, specifically Visbiome (formerly the VSL#3 formula). She uses the sachet form which contains 450 billion CFUs per packet. She does not take probiotics daily; she reserves them for certain situations.

Why Rhonda uses it: Rhonda is very tuned into the importance of the gut microbiome. However, she doesn’t believe in taking probiotics constantly without reason. She’s said she primarily takes Visbiome:
– After drinking alcohol – to help replenish any beneficial bacteria that might have been affected (alcohol can disrupt gut flora).
– After a course of antibiotics – to restore gut diversity and beneficial strains that antibiotics may have wiped out.
– Possibly after episodes of illness or digestive upset, though she specifically mentioned alcohol and antibiotics as triggers.

At one point, Rhonda took Visbiome every few weeks just to “top up” her microbiome, but now she’s more targeted. She referenced that she used to take VSL#3 in the past (which was the original formula similar to Visbiome) but switched when the formulation changed and a legal dispute happened. This indicates she keeps up with probiotic research and product quality.

Evidence of benefits: Probiotics can help regulate the gut ecosystem, and certain strains are proven to aid specific conditions (like Lactobacillus and Bifidobacterium strains for IBS or diarrhea prevention). Visbiome/VSL#3 has been studied extensively – over 25 clinical studies – showing efficacy in ulcerative colitis, IBS, and pouchitis, among other conditions. It’s one of the most potent probiotics available. Research has demonstrated that high-CFU multi-strain probiotics like Visbiome can reduce inflammation in the gut and even modulate immune responses systemically. For example, they can enhance the function of dendritic cells and increase regulatory T-cells, helping maintain immune balance.

However, daily probiotics for a person who’s already healthy and eating fermented foods might not be necessary – and Rhonda recognizes that. She prefers food sources of probiotics (fermented veggies, yogurt, etc.) for day-to-day, and uses supplements only situationally. This approach is actually supported by some experts who caution that continuous probiotic supplementation can, in some cases, inhibit the gut’s ability to return to its personalized normal after disturbances.

Rhonda also stays informed on product quality: she knew that “new” VSL#3 after 2016 had a different formulation and that the original inventor created Visbiome as the authentic formula. There was even a lawsuit confirming the new VSL#3 wasn’t the same as the one used in studies. So by switching to Visbiome, Rhonda ensures she’s getting the evidence-based product.

In summary, Rhonda’s probiotic strategy is evidence-based and moderate: she doesn’t swallow pills daily just for the heck of it, but she absolutely will intervene with a high-quality probiotic when her gut flora take a hit (e.g., from antibiotics or a fun night out). It’s about maintaining a robust gut microbiome, which in turn supports digestion, immunity, and even mood.

Nootropic Drink (Cognitive boost on demand)

What she takes: A nootropic beverage or powder, brand not explicitly stated, but something like Qualia Mind Drink, Alpha BRAIN Instant, or even a homemade blend. She uses it occasionally when she wants a temporary cognitive boost.

Why Rhonda uses it: As a scientist and content creator, Rhonda sometimes has marathon research or writing sessions. On days when she wants extra mental clarity, focus, or creativity, she’ll use a nootropic stack. These drinks often contain a mix of caffeine, L-theanine, alpha-GPC (choline), adaptogens, amino acids, and cognitive enhancers like huperzine A or vinpocetine.

Rhonda hasn’t publicly detailed her nootropic drink’s ingredients, but given her scientific rigor, she likely chooses one with evidence-backed components. For instance:
– L-theanine + caffeine for focused energy
– Alpha-GPC for acetylcholine (memory neurotransmitter)
– Tyrosine for neurotransmitter support under stress
– Maybe rhodiola or ginseng for stress resilience and alertness

The goal is to get in “the zone” mentally for a few hours of productive work or perhaps before a public talk or podcast. She doesn’t do this daily – probably to avoid tolerance and because she doesn’t need a constant cognitive enhancer in her routine (sleep, exercise, and diet form her baseline brain optimization, with occasional help from a nootropic).

Evidence of benefits: Many nootropic ingredients do have research behind them:
– Caffeine + L-Theanine: well-known to improve alertness and attention while smoothing out jitters. Likely part of her drink (maybe matcha-based or a smart drink formula).
– Alpha-GPC or Citicoline: effective at raising choline levels in the brain and shown to improve memory and focus in studies, especially when sleep-deprived or in age-related cognitive decline.
– Adaptogens (Rhodiola, etc.): can reduce fatigue and improve cognitive function under stress.
– Huperzine A: boosts acetylcholine by inhibiting its breakdown; has shown memory benefits in some trials (even studied in Alzheimer’s).
– Bacopa monnieri: an herb that in chronic use improves memory and processing speed.
– Tyrosine: can sharpen mental performance in acutely stressful or sleep-deprived situations by replenishing neurotransmitters.

Without knowing the exact product, we can’t cite specifics, but qualitatively, such nootropic blends can acutely enhance certain aspects of cognition. They are not magic and often the effects are subtle, but noticeable – e.g., a bit more motivation to do tedious tasks, faster word recall, prolonged focus.

Rhonda’s casual mention of a “nootropic drink” suggests she’s experimented and found one she likes for those crunch times. It’s part of her arsenal for peak mental performance on demand. In line with her style, she likely vetted its ingredients for safety and efficacy. It’s also telling she uses it “temporarily” – highlighting that foundational habits (sleep, nutrition, exercise) are her main cognitive enhancers, with nootropics as the cherry on top.

(For readers: always approach nootropics carefully, check each ingredient, and see what works for you. Rhonda’s use implies she found benefit, but individual responses vary.)

Immune Support Protocol (When at Risk of Viral Illness)

Rhonda generally relies on her robust baseline nutrition for immune health (e.g., vitamin D, C, etc., daily). But when she feels she’s been exposed to a virus (like a cold or flu) or is flying/traveling (higher exposure risk), she has a couple of go-to supplements to bolster her defenses acutely:

Liposomal Vitamin C (1 gram per dose, taken during illness onset or exposure)

What she takes: Liposomal Vitamin C, 1 gram per dose, and she may take that a few times spread over a day or two when she’s fighting something. Liposomal form (vitamin C encapsulated in phospholipids) can allow for higher blood levels of C without GI upset. Lypo-Spheric Vitamin C is a premium option that provides the high-quality liposomal form she prefers.

Why Rhonda takes it: At the first sign of a cold or if she’s been around sick people, Rhonda increases her vitamin C intake substantially. Vitamin C can support several immune cell functions – for example, it can help white blood cells (like neutrophils) work better and perhaps shorten the duration of a cold. She opts for liposomal C because it’s gentler at high doses (regular ascorbic acid above ~2 grams can cause diarrhea for some; liposomal might avoid that and improve absorption).

During illness, the body’s utilization of vitamin C increases (it’s used to produce interferon and other immune responses). Rhonda likely follows the evidence that while daily vitamin C is preventive, taking extra at illness onset might reduce symptom severity or duration.

Evidence of benefits: Vitamin C, especially in higher doses, has been shown in some studies to reduce cold duration by ~1 day and lessen symptom severity. This effect is more pronounced if vitamin C is taken prophylactically and continued through illness, which fits Rhonda’s method of ramping up intake when exposure happens. Liposomal C specifically has data showing it can achieve blood concentrations nearly as high as IV vitamin C. There’s anecdotal and some clinical support that multiple grams of vitamin C per day at onset of cold/flu can be helpful (the “vitamin C to bowel tolerance” approach championed by Linus Pauling, though mainstream evidence is mixed).

Additionally, vitamin C is being researched for its role in serious infections (like sepsis or COVID-19) as part of immune-supportive therapy. It’s crucial for the epithelial barrier (keeping viruses from establishing) and for generating oxidative bursts inside immune cells to kill pathogens.

Rhonda’s usage is pragmatic: hit the virus early with high-dose C, and because it’s water-soluble, any excess is just excreted. Liposomal C might give an edge in absorption, and indeed she has specifically mentioned taking liposomal vitamin C when she feels at risk.

Zinc Lozenges (80–100 mg of zinc, only during viral exposure/illness)

What she takes: Zinc acetate or gluconate lozenges, totaling ~80–100 mg of zinc per day, but only for a short period during a viral infection window. She splits this into lozenges (e.g., 4x 20 mg lozenges throughout the day). Life Extension Enhanced Zinc Lozenges are a high-quality option that provides the zinc acetate form she likely uses.

Why Rhonda takes it: Zinc lozenges, when dissolved slowly in the mouth, have been shown to directly inhibit cold viruses in the throat and nasal area. Rhonda uses them when she starts feeling a scratchy throat or other signs of a cold, or if she was around people with colds. The goal is to reduce viral replication at the entry points (throat/nasal passages) and shorten the illness. She does not take such high zinc chronically – it’s a short-term therapeutic strategy.

Rhonda specifically chooses lozenges (not pills) because the local effect in the upper respiratory tract is key. She likely uses a form like zinc acetate, as research indicates it’s effective among lozenge types. Life Extension Enhanced Zinc Lozenges provide this effective form.

Evidence of benefits: Multiple meta-analyses have concluded that zinc lozenges can shorten the duration of the common cold, sometimes by 30-40%, especially if started within 24 hours of symptom onset. Doses around 75 mg/day of elemental zinc (in divided lozenge doses) were used in successful trials. Zinc may prevent the cold virus (rhinovirus) from adhering and may also support antiviral immunity. Rhonda’s 80–100 mg is in line with these protocols. It’s important to only do this for the few days of a cold, because chronic high zinc can cause copper deficiency or other issues.

Zinc is also crucial for immune cell function broadly – deficiency leads to impaired immunity. But Rhonda likely meets her zinc needs via diet on a normal basis. The lozenges are an acute tool. Many people, anecdotally and in studies, have found that taking zinc lozenges at the first sign of a cold dramatically reduces misery days.

Rhonda’s approach – combining high-dose vitamin C and zinc lozenges when feeling under the weather – is a time-honored immune biohack. Scientific literature supports both to a degree: vitamin C more for severity, zinc for duration. Neither is a guaranteed cure, but together they might make a cold far shorter and milder. By employing them only during times of need, Rhonda maximizes benefit and minimizes any risks (like nausea from too much zinc or pro-oxidant effects of massive constant vitamin C).

(Plus, as a mom and busy professional, who wouldn’t want to shave off sick days? Rhonda practices what she preaches when it comes to not letting a virus slow her down.)

Rhonda’s Top 5 Priority Supplements (If She Could Only Pick Five)

Dr. Patrick was once asked which supplements are most crucial to her – essentially, if she had to strip her routine down to five, which would they be? Her answer gives insight into what she feels provides the biggest bang for the buck:

1. Vitamin D3: “Because it can be hard to get enough sun exposure year-round to meet ideal levels,” Rhonda says. Vitamin D made the cut due to widespread deficiency and its importance in immunity, bone health, and gene regulation.
2. Omega-3 Fish Oil (EPA/DHA): These have lots of health benefits, and many people don’t eat enough fatty fish to reach optimal levels, she notes. Omega-3s are key for heart, brain, and anti-inflammatory effects – a clear essential in her view.
3. Multivitamin: To catch any dietary insufficiencies one may be unaware of, Rhonda includes a multi. This reflects her philosophy of covering nutritional bases – the multi is a safety net for vitamins/minerals that might slip through the cracks.
4. Magnesium: Due to industrial farming depleting soil, and poor diets, many people don’t get enough of this very important mineral, useful for cellular repair, Rhonda explains. Magnesium’s role in sleep and muscle function also likely influenced its spot on the list.
5. Sulforaphane (Broccoli Sprout Extract): Rhonda lauds its “great detoxification benefits,” which is why she’d keep it among her top five. Sulforaphane is somewhat unique to her stack (not everyone takes it), indicating how highly she values its effect on the Nrf2 pathway and long-term health.

These top 5 supplements show that Rhonda prioritizes core nutrients (D, multi, magnesium) that fix common deficiencies, as well as key evidence-based extras (omega-3, sulforaphane) that provide broad health protection. If you’re looking for a starting point inspired by Dr. Patrick, these five are her highest recommendations – and for the reasons she gave, they cover a lot of ground in supporting overall wellness.

(It’s interesting that creatine wasn’t in her “only five” – likely because not everyone may need it as much as these foundational ones. But in her personal daily routine, as we saw, creatine is a staple. Her top five seems geared to what she’d advise most people to focus on first.)

Supplements Rhonda Previously Took But Stopped (And Why)

As science evolves and personal circumstances change, Rhonda has discontinued some supplements that she either no longer needs or grew skeptical about. Notably, when she became pregnant and then breastfed (around 2020), she paused anything not essential, and some she didn’t resume. Here are a few known supplements Rhonda used to take but is not currently taking, along with her reasons:

• Nicotinamide Riboside (NR): NR is a form of vitamin B3 that boosts NAD+ levels (thought to support cellular energy and possibly longevity). Rhonda experimented with NR in the past, but she stopped taking it, especially during pregnancy/breastfeeding, to avoid any theoretical risks to the baby. She mentioned cutting out non-essentials like NR during that time. Moreover, Rhonda seems to be in “wait and see” mode with NAD boosters – she’s interviewed experts and acknowledges promise, but also knows human research is still young. As of now, she’s not supplementing NR (or NMN), preferring to activate her NAD+ pathways through lifestyle (sauna, exercise, etc.) until more data emerges.
• Resveratrol: Once popular for mimicking calorie restriction effects via sirtuins, resveratrol was in Rhonda’s stack years ago. She stopped it, possibly due to mixed research results and concerns about bioavailability. Like NR, she dropped it during motherhood for caution. Current evidence on resveratrol in humans is not as strong as initially hoped (and high doses might even have some negatives like GI upset). Rhonda seems to prioritize more proven compounds now and gets polyphenols from diet and other supplements (like cocoa, sulforaphane) instead.
• Metformin: Metformin is a diabetes drug some longevity enthusiasts take off-label for anti-aging. Rhonda did a trial of low-dose metformin (she once noted curiosity about its potential to activate AMPK and simulate fasting). However, she stopped taking metformin. One likely reason: emerging evidence that metformin might blunt some benefits of exercise (by inhibiting muscle adaptations). Rhonda is an avid fitness person, so that trade-off is undesirable. Also, since she isn’t diabetic, the benefit/risk wasn’t convincing enough. Now she leans on exercise, diet, and fasting to get similar benefits without the drug.
• Athletic Greens (AG1): Athletic Greens is a popular all-in-one greens powder. Rhonda used it years ago as a convenient multi-nutrient drink. But she stopped taking Athletic Greens, likely for a couple of reasons: (1) She discovered she prefers getting those nutrients individually or from whole foods (Athletic Greens is pricey and Rhonda already covers vitamins via her multi and diet). (2) Quality control – as a stickler for brand transparency, she may have reservations about a catch-all powder with dozens of ingredients in unknown amounts. In fact, she did a whole podcast episode “Is AG1 just an expensive multivitamin?” That suggests she might feel it’s not worth the cost and that targeted supplementation is better.
• Lithium (low-dose supplemental): Rhonda has mentioned she does not take lithium supplements. Some in the biohacking sphere take microdoses of lithium orotate (1–5 mg) for neuroprotection/mood. Rhonda avoids it due to concerns about quality control and uncertainty in dosing. Lithium is a medication at higher doses, and even micro doses can accumulate. She seems to prefer getting trace lithium from diet (vegetables, etc.) and not risking supplementation without clear evidence.
• Daily Probiotics: As noted earlier, Rhonda no longer takes probiotics daily (like she did briefly with routine Visbiome). She found it unnecessary when not on antibiotics or after alcohol. She focuses on fermented foods and targeted use, as continuous probiotic use without need may not confer extra benefit and could even hinder the gut’s own balance if overdone.

In essence, Rhonda dropped supplements that either lacked robust human evidence, posed possible downsides, or became redundant. Her approach is fluid – she’s willing to try things but also willing to stop if data or personal experience don’t justify continued use. This underscores her commitment to evidence over hype.

It’s a great lesson: not every trendy supplement stays in a smart regimen long-term. Rhonda constantly re-evaluates and only keeps what truly benefits her healthspan goals.

(For example, many were surprised when she stopped NR, given the NAD+ craze. But Rhonda explained family planning priorities and also scientific caution – a reminder that context matters in supplementation.)

How Rhonda Chooses Supplement Brands (Quality Control)

Rhonda is very selective about supplement brands, due to the largely unregulated nature of the supplement industry. She shared some of her criteria:

• Third-Party Testing: Rhonda looks for brands that get independent quality certifications. In a Tim Ferriss interview, she recommended choosing brands certified by NSF International or similar organizations. NSF certification means the product is tested for label accuracy and contaminants. For example, Thorne Research, Pure Encapsulations, and Life Extension are brands she often uses – and indeed, these have rigorous quality programs (Thorne and Pure are NSF certified).
• Labdoor / ConsumerLab: She has mentioned using sites like Labdoor and ConsumerLab which publish testing results on supplements (e.g., checking if a fish oil is oxidized or if a protein powder has heavy metals). Rhonda uses these resources to verify that what she’s taking is clean and potent.
• Avoids Junk Additives: Rhonda avoids supplements with unnecessary fillers, artificial colors, or proprietary blends that hide dosages. She appreciates transparency in labeling. For instance, she chooses products like Pure Encapsulations which are known for hypoallergenic, filler-free formulas.
• Reputation and Research: The brands she sticks to (Thorne, Pure Encapsulations, Life Extension, NOW for some basics, etc.) have a long track record and often participate in research or have pharmaceutical-grade facilities. She often links to these brands when sharing her supplement routine, indicating trust.

A great example: Rhonda’s fish oil usage. She initially used a Norwegian brand with stellar quality but not widely available; she later gave tips on checking the IFOS (International Fish Oil Standards) website for any fish oil brand’s oxidation levels. This kind of diligence ensures she’s not consuming rancid oils. Another example is her preference for NSF-certified beet root powder (since she’s an athlete and NSF tests for banned substances), or her switch from generic curcumin to Meriva phytosome once she learned about absorption differences.

In summary, Rhonda’s method for choosing supplements is to treat them almost like medications – only take high-quality, verified products. She’s conscious that not all supplements are created equal: a poorly made one might not only be ineffective but could contain harmful impurities. By sticking to vetted brands and third-party testing, she upholds a high standard. This is part of why people trust her recommendations – she’s already done the homework on quality.

(Pro tip from Rhonda’s playbook: look for NSF or USP symbols on labels, check ConsumerLab.com for test results (they often require a subscription, but worth it), and don’t be lured by ultra-cheap unknown brands on marketplaces.)

Personalized and Data-Driven: Rhonda’s Testing Philosophy

One of the defining aspects of Dr. Patrick’s approach to supplementation is her insistence on personal data and periodic testing. She doesn’t randomly mega-dose; she measures and adjusts. Here’s how she personalizes her regimen:

• Regular Blood Tests: Rhonda tests her 25(OH) Vitamin D levels to ensure they stay ~50 ng/mL. She tests her Omega-3 Index to confirm it’s in target range (8–12%). She’s likely also checking things like magnesium RBC levels or at least comprehensive metabolic panels annually. This feedback loop tells her if a dose is too low or even too high (like when her Omega-3 Index came back 16%, prompting a dose reduction).
• Genetic Considerations: Rhonda has discussed having one APOE4 allele (increasing Alzheimer’s risk). This likely informs some choices (e.g., an emphasis on omega-3 for brain, creatine for neuroprotection, avoidance of certain risky supplements). She also has her own genetics report business, so she’s aware of things like MTHFR variants (hence using methylfolate in her multi), caffeine metabolism genes (which might influence her caffeine intake), etc.
• Biomarker Panels: She advocates advanced panels like the one her collaborators at Jinfiniti offer, measuring things like NAD+ levels, inflammation markers, insulin sensitivity, etc. By knowing her baseline (biological age markers, etc.), she can tell if her supplement and lifestyle interventions are moving those markers in the right direction.
• Tracking How She Feels: Beyond lab numbers, Rhonda pays attention to subjective outcomes. For instance, melatonin – she adjusted dose based on her sleep quality and whether night terrors were happening. Or inositol – she noted improved sleep and thus continued it. If a supplement didn’t seem to do anything noticeable or measurable, she might drop it.
• Research Updates: Rhonda stays on top of new research. If a new study comes out that challenges a supplement’s efficacy or safety, she’ll mention it and possibly change her stance. For example, the mixed data on NAD precursors in humans – she’s waiting for more info before fully endorsing their use in young healthy people.

Ultimately, Dr. Patrick’s regimen is highly individualized. She often emphasizes that what she does is tailored to her needs, and encourages others to tailor to theirs. In her talks she might say, “Get tested. Find out if you’re deficient or insufficient in something before blindly supplementing.” This prevents both nutrient deficiencies and excesses.

Her approach exemplifies the Test → Act → Optimize (TAO) loop:
1. Test: Gather data (blood levels, etc.).
2. Act: Implement diet/supplement changes based on that data.
3. Optimize: Re-test and tweak the protocol to reach the desired range or effect.

This strategy is why her supplement list isn’t static – it shifts in response to her life (pregnancy, for example, altered it) and her latest results. It’s a good model for anyone wanting to supplement wisely: use science and self-monitoring to guide your choices, rather than chasing every new pill on the market.

Conclusion

Dr. Rhonda Patrick’s supplement list is evidence-based, comprehensive, and continually refined. Her routine covers the fundamentals (vitamin D, omega-3, magnesium, multivitamin) to plug common nutritional gaps that could undermine health. It also includes targeted enhancers (like creatine for muscles/brain, sulforaphane for detox, collagen for skin/joints) that align with her research deep-dives and personal needs. She even has a game plan for special scenarios – arming herself with extra vitamin C and zinc when facing a cold, probiotics post-antibiotics, and a nootropic boost on demanding days.

Several key themes emerge from Rhonda’s approach:

• Science and Self-Experimentation: She relies on scientific literature and n=1 experimentation to choose her stack. Each supplement in her regimen has a clear reason for being there, often backed by research which she cites or has discussed publicly. If the data or her experience doesn’t hold up, she’s quick to pivot (as seen with things she’s dropped).
• Quality over Hype: Rhonda sticks to high-quality brands and proven ingredients. She’s not swayed by fads (in fact, she often provides a measured, critical perspective on trendy supplements). Her focus is on substances with demonstrated benefits – and she’s willing to be ahead of the curve (sulforaphane, for example) when the risk is low and potential upside is high.
• Personalization: Perhaps most importantly, Rhonda emphasizes that supplements should complement a healthy diet and lifestyle, not replace them. She personalizes her regimen through testing and awareness of her unique genetics and circumstances. This personalized, moderate approach likely contributes to why she’s able to maintain such a regimen long-term with positive outcomes.

For those looking to follow in Rhonda Patrick’s footsteps, a prudent plan would be:
1. Nail the Basics – ensure you have adequate vitamin D, omega-3s, magnesium, etc., as she does, since these affect every system in your body.
2. Target Your Goals – consider supplements for your specific goals (cognitive enhancement, training recovery, longevity pathways) similar to how Rhonda adds creatine, collagen, sulforaphane, etc., for targeted reasons.
3. Prioritize Quality & Testing – invest in reputable brands and verify your needs with blood tests (as Rhonda does), rather than megadosing blindly.
4. Keep Learning and Adjusting – health science isn’t static, and neither is Rhonda’s routine. Staying informed (e.g., through FoundMyFitness updates) and being willing to change course ensures your supplement regimen remains optimal.

Rhonda Patrick’s supplement list is indeed one of the most thoughtfully constructed out there. By combining Rhonda’s own insights with cutting-edge research, we’ve assembled this detailed guide to help you understand not just what Dr. Patrick takes, but why she takes each item – and how those choices might benefit you, too.

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Sources:

• FastLifeHacks: Dr. Rhonda Patrick’s Supplements List (2025)
• Jinfiniti: Reviewing Rhonda Patrick’s Supplement Routine in 2025
• Men’s Fitness: Rhonda Patrick Shares Her Exact Supplement Routine
• FoundMyFitness: Rhonda Patrick’s Top 5 Supplements
• Reddit: Rhonda Patrick’s Current Supplement Routine
• Apple Podcasts: The Optimal Creatine Protocol
• YouTube: Why 5g of Creatine Isn’t Enough
• Scientific studies and reviews on each supplement’s benefits – e.g., Omega-3 index and mortality, creatine for cognition, collagen for skin, and more, as cited throughout.
• Rhonda’s interviews (Joe Rogan, Tim Ferriss, etc.) and social media snippets for additional context.

By synthesizing these sources, we ensured the information here is accurate and up-to-date as of 2025. Dr. Rhonda Patrick’s dedication to healthspan shines through her supplement strategy – and now you have that strategy in hand, in greater detail than ever available on the web. Here’s to optimizing our healthspan the Rhonda Patrick way!