It can be very intriguing to see what supplements are used by knowledgeable and experienced individuals from the health and wellness field.
After all, their routines or recommendations typically have more merit, and can be a way to filter out some of the BS that is so readily available in today’s world of information overload.
Of course, we aren’t saying to copy their routines either. But it’s, at the very least, interesting to see what the big names in health and wellness are taking (or not using, for that matter).
And in this article, we’ll be specifically looking over the supplement regimen of Rhonda Patrick, who has made a big mark as a public health educator and wellness advocate.
About Rhonda Patrick
Rhonda Patrick, PhD, is a scientist and one of the leading public health educators on various health and wellness topics. She earned her PhD in Biomedical Sciences from St. Jude Children’s Research Hospital, and has published several papers in leading medical journals such as Trends in Cell Biology and the FASEB Journal.
Dr. Patrick is also the founder of FoundMyFitness, which provides users with a variety of resources on promoting healthspan and longevity (including articles, detailed genetic reports, and comprehensive podcast episodes).
Also, Rhonda Patrick believes very strongly in the importance of a proactive, preventive approach to medicine and healthcare. This includes optimization of several key factors, such as diet, exercise, stress management, sleep, and supplementation.
Patrick uses several supplements herself in order to improve her healthspan and overall fitness, both physically and mentally.
In this article, you’ll get to see the exact supplements Patrick takes on a daily basis to improve her health and life.
Rhonda Patrick’s Supplement Summary
Rhonda Patrick has used several different supplement combinations over the years, although it’s generally stayed pretty consistent.
Based on her most recent Facebook post (in mid-December, 2023) here is what Patrick currently supplements with:
- Vitamin D3: 5,000 IU in the morning
- Omega-3s: 4 to 6g (2 to 3g morning; 2 to 3g evening)
- Pure Encapsulations O.N.E. Multivitamin: In the morning
- Pure Encapsulations Magnesium Glycinate: 125mg at night
- Life Extension Vitamin K2: In the morning
- CocoaVia Cardio Health (uses both capsules and powder at times)
- Life Extension PQQ : 20mg/day
- Pure Encapsulations Alpha Lipoic Acid
- Thorne Berberine: 1 serving (1,000mg in total)
- Pure Encapsulations Lutein & Zeaxanthin: 1 capsule (10mg lutein; 2mg zeaxanthin)
- Ubiquinol: 100mg/day
- Pure Encapsulations RENUAL
- Liposomal Glutathione: Only on weekends Couple of squirts
Notable Past Supplements:
- Great Lakes Collagen Hydrolysate
- Kuli Kuli Moringa Powder: 1 heaping tablespoon
Rhonda Patrick’s Supplements
Every day, Patrick takes 5,000 IU of vitamin D in the form of vitamin D3. She is aware that so many people are deficient and that we spend a lot less time outdoors than we used to, which greatly limits vitamin D production from the sun.
In this short clip, Patrick notes,
“Vitamin D can enter the nucleus of a cell. And that is where all your DNA is. It turns genes on, activates them, and turns other genes off and deactivates them in this, like, coordinated fashion. And these are genes that are important for everything from brain function…to immune function, and it’s why vitamin D plays such a critical role.”
She takes vitamin D3 to support all-around health and decrease the risk of many diseases. In particular, vitamin D is good for immune health, inflammatory control, brain function, and mood support. However, you CAN take too much, which increases the risk for hypercalcemia and other possible side effects.
Omega-3s (EPA and DHA)
Rhonda Patrick places a very high importance on the omega-3 fatty acids EPA and DHA. She typically splits her dose into the morning and evening, with two to three grams total at each time, for a total of four to six grams daily (split evenly between EPA and DHA).
On her Facebook post, she says she splits this up “because from an inflammatory status, it blunts some of the intestinal permeability response.”
In a podcast episode with Andrew Huberman, Patrick went over several of the reasons for taking omega-3 fatty acids, including decreased inflammation, improved immunity, better brain function, and improved fat levels and metabolism.
Pure Encapsulations O.N.E. Multivitamin
Another staple in Patrick’s regimen is O.N.E. Multivitamin from Pure Encapsulations. She doesn’t state the exact dosage, but the serving size is listed as one capsule.
Dr. Patrick takes this because “it’s great insurance to make sure…because there are 40 essential micronutrients we have to get from our diet. They’re important for… long-term function, the way we age, preventing insidious damage.”
The O.N.E. Multivitamin that she takes contains all of the essential vitamins and minerals, as well as specific antioxidants like CoQ10, zeaxanthin, and lycopene.
It’s important to note that the exact needs of vitamins and minerals differ for everyone, so a multivitamin/mineral isn’t necessarily a one-size-fits-all approach. But even still, it can be a good “insurance policy” and there is evidence of benefits.
Pure Encapsulations Magnesium Glycinate
Patrick is also a fan of magnesium. She takes 125 to 130mg at night, from a supplement called Pure Encapsulations Magnesium Glycinate.
She mainly takes it at night because of the potential benefits for sleep and relaxation. Indeed, there is some research which shows magnesium can improve sleep quality and mood.
From this clip on Tiktok she also mentioned how supplementing with this amount simply helps her to reach the 350+mg needed for overall good health. And this is important since many people have a hard time getting enough magnesium in today’s world.
Life Extension Vitamin K2
Another supplement in Patrick’s regime is Life Extension Vitamin K2, which she takes mainly for bone density and heart health.
In episode #1474 on the Joe Rogan Experience (JRE) podcast, Patrick noted that she gets a lot of vitamin K1 from leafy greens, but says it’s typically harder to get K2 from a typical diet, which is why supplementation can help.
In that same episode, Patrick also says that vitamin K2 can be beneficial when taking vitamin D mainly because it “improved bone mineral density and prevented any hypercalcemia”. That’s important since vitamin D alone can increase the risk of hypercalcemia slightly.
Rhonda Patrick also uses a product called CocoaVia, which is a cocoa polyphenols supplements. She says on her Facebook post that she takes both the capsules and the powder, alternating them.
She doesn’t get into the specifics of why, but in another episode with Joe Rogan (short clip here), Patrick talked about the benefits of cocoa and dark chocolate in general, saying how these compounds increase the body’s antioxidant capacity and can be beneficial for heart health, brain function, and much more.
Pure Encapsulations Alpha Lipoic Acid
Another supplement from the Pure Encapsulations brand that Dr. Patrick takes is alpha-lipoic acid.
She hasn’t gone into too much detail on why, but she has noted several instances on her website about the potential longevity/anti-aging effects of alpha-lipoic acid, as well as benefits for metabolism.
Patrick also takes Thorne Berberine, which is an antioxidant compound found in several plants. It appears that Patrick mainly uses berberine for metabolic health.
The Berberine supplement from Thorne actually has 450mg of berberine HCl and 550mg of berberine phytosome, so she’s getting 1,000mg in total.
In a podcast episode with Peter Attia, Patrick notes how berberine seems beneficial for lowering LDL cholesterol and improving other aspects of metabolism, such as blood sugar levels.
Pure Encapsulations Lutein & Zeaxanthin
Dr. Patrick supplements with Pure Encapsulations Lutein & Zeaxanthin, which are both carotenoids with a variety of antioxidant and anti-inflammatory effects.
In particular, these compounds are beneficial for eye health and visual function.
In her recent post, she said she just takes whatever the serving size is, which we found out to be one capsule, with 10mg of lutein and 2mg of zeaxanthin.
Patrick takes 100mg of ubiquinol per day, which she said on her Facebook post is lower than the dose she used to take for one, due to the cost, but also since it’s “so much more bioavailable than ubiquinone, which is the oxidized form of CoQ10”.
So, ubiquinol is a form of CoQ10, which itself is a powerful antioxidant. One of the greatest benefits it has is for heart health, although the antioxidant effects likely are wide-reaching to numerous bodily systems.
Pure Encapsulations RENUAL
One of the more recent additions into Patrick’s routine is Pure Encapsulations RENUAL, which is a mix of Mitopure® urolithin A, trans-resveratrol, and CoQ10. So, essentially it’s a combo of three powerful antioxidant and anti-inflammatory compounds.
Mitopure urolithin A is actually one that Dr. Mark Hyman supplements with too for its antioxidant effects.
On weekends, Patrick also adds in liposomal glutathione from Pure Encapsulations, mainly when she has a couple drinks. She adds in a couple squirts either just right into her mouth or in coffee or another drink, though preferring just taking it straight.
She’s not at all a big drinker but says in this video post that glutathione “really helps to detox alcohol. I don’t really drink more than one…it’s not like I binge drink, but I just like to take liposomal glutathione to detox some of that as well.”
Indeed, glutathione does have some major antioxidant effects and seems to benefit many areas of health.
The last supplement on Rhonda Patrick’s current regimen is l-carnitine, which is an amino acid. She says that l-carnitine helps to increase mitochondrial function, especially when one also supplements with alpha-lipoic acid.
And this can improve energy metabolism, cellular function, and a host of other things.
In regard to the carnitine/alpha-lipoic acid combo, she also takes each one separately to get a higher dose rather than taking a supplement that might have both but not as high of a dose for each.
Notable Past Supplements
Patrick has also taken several other supplements in the past, including:
- Collagen Hydrolysate (mainly for skin and joint health)
- Sulforaphane (for its anti-cancer, general health benefits. She’s talked a lot about the benefits of sulforaphane including a good overview on Andrew Huberman’s podcast).
- Kuli Kuli Moringa Powder (for its antioxidant effects and similar benefits to sulforaphane; typically, she mixed one heaping tablespoon into a smoothie)
Summary: Rhonda Patrick Supplements
Altogether, Rhonda Patrick takes a number of different health supplements, and it’s clear that she’s done her research and has a good rationale behind her protocol.
Patrick definitely has a few “staples” in her regimen that have stayed with her for years. At the same time, she also seems very open to modifying her routine based on what she feels is or isn’t working, as well as what may be more or less beneficial based on a variety of both individual and environmental factors.