It can be fascinating to see what supplements knowledgeable health and wellness professionals actually use in their own routines.
After all, their protocols typically carry more weight and can help filter out some of the noise in today’s information-saturated world.
Of course, we aren’t suggesting you copy their routines blindly. But it’s valuable to see what respected names in health and wellness are taking (or avoiding, for that matter).
In this article, we’ll examine the supplement regimen of Rhonda Patrick, who has established herself as a prominent public health educator and wellness advocate.
About Rhonda Patrick
Rhonda Patrick, PhD, is a scientist and leading public health educator specializing in various health and wellness topics. She earned her PhD in Biomedical Sciences from St. Jude Children’s Research Hospital and has published research in prestigious medical journals including Trends in Cell Biology and the FASEB Journal.
Dr. Patrick founded FoundMyFitness, which offers users comprehensive resources on promoting healthspan and longevity, including articles, detailed genetic reports, and in-depth podcast episodes.
Additionally, Rhonda Patrick champions a proactive, preventive approach to medicine and healthcare. This philosophy emphasizes optimization of key factors including diet, exercise, stress management, sleep, and supplementation.
Patrick maintains her own supplement protocol to enhance her healthspan and optimize both physical and mental performance.
Below, you’ll discover the exact supplements Patrick takes daily to support her health and longevity goals.
Rhonda Patrick’s Supplement Summary
Rhonda Patrick has experimented with various supplement combinations over the years, though her core protocol has remained relatively stable.
Based on her most recent Facebook post (mid-December 2023), here’s Patrick’s current supplementation protocol:
- 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
- L-Carnitine
Notable Past Supplements:
- Great Lakes Collagen Hydrolysate
- Sulforaphane
- Kuli Kuli Moringa Powder: 1 heaping tablespoon
Rhonda Patrick’s Supplements
Vitamin D3
Patrick takes 5,000 IU of vitamin D3 daily. She recognizes that widespread deficiency exists, particularly given our reduced outdoor time, which severely limits natural vitamin D production from sunlight.
In this short clip, Patrick explains,
“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 uses vitamin D3 to support overall health and reduce disease risk. Specifically, vitamin D benefits immune function, inflammation control, brain health, and mood regulation. However, excessive intake increases hypercalcemia risk and other potential side effects.
Omega-3s (EPA and DHA)
Rhonda Patrick prioritizes omega-3 fatty acids EPA and DHA. She splits her dose between morning and evening, taking two to three grams at each time, totaling four to six grams daily (evenly split between EPA and DHA).
On her Facebook post, she explains splitting the dose “because from an inflammatory status, it blunts some of the intestinal permeability response.”
In a podcast episode with Andrew Huberman, Patrick discussed omega-3 benefits including reduced inflammation, enhanced immunity, improved brain function, and better lipid profiles and metabolism.
Pure Encapsulations O.N.E. Multivitamin
Another cornerstone of Patrick’s regimen is O.N.E. Multivitamin from Pure Encapsulations. While she doesn’t specify the exact dosage, the standard serving size is 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 contains all essential vitamins and minerals, plus targeted antioxidants like CoQ10, zeaxanthin, and lycopene.
It’s worth noting that vitamin and mineral requirements vary individually, so multivitamins aren’t universally appropriate. Still, they can serve as valuable “insurance policies” with documented benefits.
Pure Encapsulations Magnesium Glycinate
Patrick takes 125 to 130mg of Pure Encapsulations Magnesium Glycinate at night.
She primarily uses it at bedtime due to its potential sleep and relaxation benefits. Research supports magnesium’s ability to improve sleep quality and mood.
From this TikTok clip, she mentioned this dosage helps her reach the 350+mg needed for optimal health—important since many people struggle to get adequate magnesium today.
Life Extension Vitamin K2
Patrick includes Life Extension Vitamin K2 in her protocol primarily for bone density and cardiovascular health.
In episode #1474 on the Joe Rogan Experience (JRE) podcast, Patrick noted that while she gets abundant vitamin K1 from leafy greens, K2 is typically harder to obtain through diet alone, making supplementation beneficial.
In the same episode, Patrick explained that vitamin K2 complements vitamin D supplementation because it “improved bone mineral density and prevented any hypercalcemia”—important since vitamin D alone can slightly increase hypercalcemia risk.
CocoaVia
Rhonda Patrick uses CocoaVia, a cocoa polyphenols supplement. According to her Facebook post, she alternates between the capsules and powder forms.
While she doesn’t elaborate on the specifics, in another Joe Rogan episode (short clip here), Patrick discussed cocoa and dark chocolate benefits, explaining how these compounds enhance antioxidant capacity and support cardiovascular health, brain function, and more.
Pure Encapsulations Alpha Lipoic Acid
Dr. Patrick includes another Pure Encapsulations product: alpha-lipoic acid.
While she hasn’t provided extensive detail, she has highlighted alpha-lipoic acid’s potential longevity and anti-aging effects on her website, plus its metabolic benefits.
Thorne Berberine
Patrick uses Thorne Berberine, an antioxidant compound derived from various plants. She appears to focus primarily on berberine’s metabolic health benefits.
Thorne’s Berberine contains 450mg berberine HCl and 550mg berberine phytosome, providing 1,000mg total.
In a podcast episode with Peter Attia, Patrick discussed berberine’s benefits for lowering LDL cholesterol and improving metabolic markers like blood sugar levels.
Pure Encapsulations Lutein & Zeaxanthin
Dr. Patrick takes Pure Encapsulations Lutein & Zeaxanthin, both carotenoids with significant antioxidant and anti-inflammatory properties.
These compounds particularly benefit eye health and visual function.
In her recent post, she follows the standard serving size—one capsule containing 10mg lutein and 2mg zeaxanthin.
Ubiquinol
Patrick takes 100mg ubiquinol daily, which she notes on her Facebook post is lower than her previous dose due to cost considerations, but also because it’s “so much more bioavailable than ubiquinone, which is the oxidized form of CoQ10”.
Ubiquinol is the active form of CoQ10, a potent antioxidant. Its primary benefit lies in cardiovascular support, though its antioxidant effects likely extend throughout multiple body systems.
Pure Encapsulations RENUAL
One of Patrick’s newer additions is Pure Encapsulations RENUAL, combining Mitopure® urolithin A, trans-resveratrol, and CoQ10. Essentially, it’s a trio of powerful antioxidant and anti-inflammatory compounds.
Mitopure urolithin A is also used by Dr. Mark Hyman for its antioxidant properties.
Liposomal Glutathione
On weekends, Patrick adds Pure Encapsulations liposomal glutathione, particularly when consuming alcohol. She takes a couple squirts either directly or mixed into coffee or another beverage, though she prefers taking it straight.
While not a heavy drinker, she explains 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.”
Glutathione indeed provides substantial antioxidant effects and appears to benefit multiple health areas.
L-Carnitine
The final supplement in Rhonda Patrick’s current protocol is l-carnitine, an amino acid. She explains that l-carnitine enhances mitochondrial function, especially when combined with alpha-lipoic acid.
This combination can improve energy metabolism, cellular function, and numerous other processes.
Regarding the carnitine/alpha-lipoic acid combination, she takes each separately to achieve higher individual doses rather than using a combined supplement that might provide suboptimal amounts of each.
Notable Past Supplements
Patrick has also used several other supplements previously, including:
- Collagen Hydrolysate (primarily for skin and joint health)
- Sulforaphane (for anti-cancer and general health benefits. She’s discussed sulforaphane extensively, including a comprehensive overview on Andrew Huberman’s podcast).
- Kuli Kuli Moringa Powder (for antioxidant effects and benefits similar to sulforaphane; she typically mixed one heaping tablespoon into smoothies)
Summary: Rhonda Patrick Supplements
Overall, Rhonda Patrick maintains a comprehensive supplement protocol, clearly demonstrating thorough research and sound rationale behind her choices.
Patrick maintains several core “staples” that have remained consistent for years. Simultaneously, she stays open to protocol modifications based on efficacy assessments and evolving research on individual and environmental factors.
