Rhonda Patrick Supplement List (2025): What She Takes and Why It Works

Complete Rhonda Patrick Supplement List

Here’s a summary of Dr. Patrick’s full supplement stack, including what she takes daily and as needed.

Disclaimer: This content is for informational purposes only and is based on Rhonda Patrick’s publicly shared supplement routine. It is not intended as medical advice. Always consult your doctor before changing your supplement or medication plan.

Daily Core Supplements: Her Foundation

These are the supplements Rhonda Patrick takes every day to maintain her health, focus, and energy. Each one supports a specific system in the body, and together they form the foundation of her routine.

1. Multivitamin

Rhonda calls her daily multivitamin her “nutritional insurance.” She takes Pure Encapsulations ONE because it includes active forms of B vitamins, methylated folate, and chelated minerals that are easier for the body to use.

Research shows that taking a high-quality multivitamin can help improve nutrient levels and reduce deficiencies, especially for people who don’t always eat a balanced diet (1). It’s a simple way to fill the small nutritional gaps that most adults have.

Still, Rhonda emphasizes that supplements should support a healthy diet, not replace it. Her advice is to eat real food first and use a multivitamin as a safety net when life gets hectic.

2. Omega-3 (EPA/DHA)

Omega-3s are at the heart of Rhonda’s supplement routine. She takes around 2,000 to 2,400 mg of EPA and DHA daily from a high-quality fish oil, often Metagenics EPA DHA 2400. 

Her goal is to keep her omega-3 index above 8 percent, a level linked with stronger heart and brain health.

People with higher omega-3 levels tend to have lower inflammation, better cognitive function, and a reduced risk of cardiovascular disease (2). Regular omega-3 use is also associated with longer life expectancy compared to low intake.

Rhonda often calls this one of the best evidence-backed supplements for longevity and cellular support.

3. Vitamin D3 + K2

Rhonda takes about 4,000 to 6,000 IU of vitamin D3 each day, along with 100 mcg of vitamin K2 in the MK-7 form. She aims to keep her vitamin D levels between 40 and 60 ng/ml, which is considered ideal for most adults.

Vitamin D3 supports strong bones, a healthy immune system, and a balanced mood (3). Vitamin K2 works alongside D3, directing calcium to the bones instead of the arteries. When taken together, they enhance each other’s effects.

This D3 and K2 combination reflects Rhonda’s “smart stacking” approach, where two nutrients work better together than on their own.

4. Magnesium

Magnesium is one supplement Rhonda rarely skips. She takes around 120 to 130 mg of magnesium glycinate during the day and adds a magnesium and L-theanine blend at night to help her unwind.

Magnesium supports muscle and nerve function, steady energy levels, and deeper sleep. It also plays a role in managing stress and blood sugar (4). Many people don’t get enough of it, which can lead to fatigue, poor sleep, or muscle cramps.

Rhonda calls it her “relaxation mineral” and often mentions that modern diets and farming practices leave many of us short on magnesium-rich foods.

5. Creatine

Creatine isn’t just for athletes, in Rhonda’s view. She takes 5 grams of creatine monohydrate daily for both physical strength and mental clarity.

It helps the body produce more ATP, which is the main source of energy for muscles and the brain. Research shows that creatine can improve memory, support recovery after workouts, and maintain muscle mass with age (5).

Rhonda likes that creatine benefits both performance and longevity. It’s simple, safe, and backed by decades of solid research, making it one of her favorite daily staples.

Performance and Longevity Support

These supplements are part of Rhonda Patrick’s routine to support cellular energy, metabolism, and long-term vitality. They focus on protecting mitochondria, managing oxidative stress, and maintaining steady energy throughout the day.

6. Alpha Lipoic Acid (ALA)

Rhonda includes 600 mg of alpha lipoic acid for its antioxidant and metabolic benefits. It plays a role in converting glucose into energy and helps reduce oxidative stress at the cellular level.

Some research suggests that ALA may improve insulin sensitivity and reduce nerve-related discomfort in people with blood sugar issues (6). It also supports mitochondrial function, which makes it popular in longevity circles.

Rhonda views ALA as a useful addition for people looking to improve energy and antioxidant capacity, though she notes that it’s optional if your diet already includes nutrient-rich vegetables and whole grains.

7. PQQ (Pyrroloquinoline Quinone)

PQQ is one of Rhonda’s more experimental supplements. She takes around 20 mg daily to support mitochondrial energy and cognitive function.

This compound is found naturally in some foods, like kiwi and green peppers, and is known for its role in supporting new mitochondria formation, a process known as mitochondrial biogenesis.

Early studies in humans suggest it may reduce inflammation and improve focus, but most of the evidence so far comes from animal research (7).

Rhonda uses PQQ selectively, describing it as “interesting but not essential” for overall health.

8. CoQ10 (Coenzyme Q10)

CoQ10 is one of the most researched supplements for heart health and energy. Rhonda takes 100 to 300 mg daily to support mitochondrial function and protect against oxidative stress.

CoQ10 helps cells produce ATP, the body’s main energy source. Research shows it can improve exercise performance and reduce fatigue in people with low energy levels (8). 

It’s also widely used for heart health, especially in adults taking statins, which can lower natural CoQ10 levels.

Rhonda includes CoQ10 as part of her longevity stack because it supports both physical endurance and long-term cardiovascular function.

9. Benfotiamine

Benfotiamine is a fat-soluble form of vitamin B1 (thiamine) that Rhonda takes for its role in managing oxidative stress and advanced glycation end products (AGEs). These AGEs form when sugar reacts with proteins or fats, contributing to aging and tissue damage.

Benfotiamine helps block this process and supports nerve health. It’s often used in clinical settings to help with diabetic neuropathy, though it can also support general metabolic health (9).

Rhonda uses it occasionally, mainly as part of her strategy to protect the body from excess oxidative stress and blood sugar fluctuations.

Detox and Antioxidant Stack

Rhonda’s antioxidant stack focuses on cellular cleanup and protection from environmental stress. These supplements help the body activate its natural detox pathways and support brain and heart health.

10. Sulforaphane (Avmacol)

Sulforaphane is one of Rhonda’s signature supplements. She takes Avmacol Extra Strength, a broccoli sprout extract that activates the NRF2 pathway, the body’s natural defense system against oxidative stress.

This compound supports detoxification enzymes, helps remove harmful compounds from the body, and may play a role in cancer prevention. 

Some studies suggest that sulforaphane boosts cellular resilience and supports brain health by reducing inflammation (10).

Rhonda recommends sulforaphane, especially for people who don’t eat a lot of cruciferous vegetables.

11. Cocoa Extract

Cocoa extract is another favorite for its heart and brain benefits. Rhonda uses Cocoavia, a supplement rich in cocoa flavanols that promote healthy blood flow and improve endothelial function.

Cocoa flavanols help relax blood vessels, support circulation, and may enhance cognitive performance by increasing oxygen delivery to the brain (11). Regular use has also been linked to lower blood pressure and improved mood.

Rhonda mentions that you can get similar benefits from a few squares of high-quality dark chocolate, but she uses the extract for consistent dosing and purity.

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Evening Stack: Relaxation and Sleep

Rhonda ends her day with supplements that help her relax, manage stress, and improve sleep quality. Her focus at night is recovery, not stimulation, so she keeps this part of her stack simple and soothing.

12.  Magnesium Blend with L-theanine

In the evening, Rhonda takes a magnesium and L-theanine blend called MagnesiOm. It helps calm the nervous system and supports better sleep quality.

Magnesium works by regulating GABA activity, which promotes relaxation, while L-theanine is an amino acid known to reduce stress and quiet mental chatter (12). Together, they create a gentle, non-drowsy way to unwind before bed.

People who use this combination often report falling asleep faster and waking up feeling more refreshed compared to magnesium alone.

13. Melatonin (10 mg)

Rhonda also takes melatonin before bed, typically around 10 mg, to help manage her night terrors. She has mentioned that this higher dose works best for her, though it’s well above the typical 1 to 3 mg most people use.

Melatonin helps regulate the body’s sleep–wake cycle and can shorten the time it takes to fall asleep. Some studies also suggest it acts as an antioxidant, supporting brain and cellular health (13).

Rhonda often reminds her audience that melatonin affects everyone differently. For most people, a much lower dose is enough to support healthy sleep without morning grogginess.

Situational or Occasional Supplements

Not every supplement is meant for daily use. Rhonda keeps several on hand for times when she’s training hard, feeling run-down, or needs extra nutritional support.

14. Glutamine

Rhonda uses glutamine during intense training periods or when her immune system feels taxed. It supports muscle recovery and gut health, especially under physical or emotional stress.

Research suggests that glutamine may help reduce muscle soreness and support immune function in athletes (14). Rhonda says it helps her bounce back faster from demanding workouts or travel.

15. Protein Powder

When her daily meals don’t provide enough protein, Rhonda supplements with a high-quality whey isolate from grass-fed sources. Protein is essential for maintaining muscle, hormones, and immune function.

Whey isolate is quickly absorbed and provides all nine essential amino acids. Rhonda prefers it because it’s clean, well-tested, and easy on digestion.

16. Collagen

Collagen is another optional supplement in her routine. She uses it for skin elasticity and joint support.

Collagen production naturally declines with age, leading to wrinkles and stiffer joints. Studies suggest that hydrolyzed collagen can help improve skin hydration and reduce joint pain when taken regularly (16). Rhonda uses it both for aesthetics and long-term mobility.

17. Vitamin C + Zinc

During the cold season or when she’s been around sick people, Rhonda adds vitamin C and zinc to her routine. These two nutrients work together to support immune defense and shorten recovery time.

She prefers liposomal vitamin C for better absorption and uses zinc lozenges to soothe the throat and target the upper airways.

18. Iron

Rhonda only takes iron during her menstrual cycle or if blood tests show a deficiency. Iron supports oxygen transport in the blood and energy production, but can cause issues if taken unnecessarily.

She also notes that vitamin C improves iron absorption, while caffeine and dairy can interfere with it, so timing matters.

19. Probiotics

Rhonda doesn’t take probiotics daily. Instead, she uses them after antibiotics, illness, or travel to help restore gut balance.

She prefers to get probiotics naturally through foods like yogurt, kimchi, and kombucha. When she does use a supplement, she picks one that’s third-party tested and contains diverse bacterial strains.

Her Testing and Data-Driven Routine

Rhonda’s approach to supplements isn’t guesswork. She relies on regular testing to understand what her body actually needs and adjusts her stack based on real data.

She believes testing prevents over-supplementation and helps personalize dosages for maximum benefit. Instead of taking everything every day, she uses her results to fine-tune her choices.

Here are some of the markers she routinely tracks:

• Omega-3 Index: Aims for 8% or higher.

• Vitamin D levels: Keeps between 40–60 ng/ml.

• Iron and Ferritin: Monitored to prevent both deficiency and overload.

• Comprehensive blood panels: Tracks inflammation, blood sugar, and nutrient status.

Rhonda’s philosophy is simple: test first, supplement second. By understanding your body’s unique needs, you can save money, reduce guesswork, and get better results from fewer supplements.

She often says that optimization isn’t about taking more, it’s about taking what truly makes a difference.

Rhonda Patrick’s Philosophy: Test, Act, Optimize

Rhonda Patrick’s philosophy can be summed up in three words: Test, Act, Optimize. She believes in testing your nutrient levels before taking supplements, acting only on what your body truly needs, and optimizing over time through data and consistency.

This science-first approach keeps her routine grounded in evidence, not trends. Instead of copying someone else’s stack, she adjusts her own supplements based on blood test results for vitamin D, omega-3s, and other biomarkers. It’s a practical way to avoid unnecessary pills while getting real results.

Rhonda’s message is simple: your supplement plan should fit you. Start with testing, use high-quality products, and track how you feel and perform. That’s how she’s built a routine that’s both effective and sustainable.

Should You Follow Rhonda Patrick’s Supplement Routine?

You can take inspiration from Rhonda Patrick’s supplement list, but it’s best to personalize it to your own needs. Everyone’s genetics, lifestyle, and health goals are different, so what works for her might not be the perfect fit for you.

A good place to start is with proven essentials: omega-3s for brain and heart health, vitamin D3 for immunity and mood, magnesium for sleep and relaxation, and creatine for strength and energy. From there, you can expand based on your goals and lab results.

If someone is looking for longevity-focused supplements, they can consider NAD precursors like NMN or NR. 

Other longevity experts such as David Sinclair, Andrew Huberman, and Bryan Johnson regularly talk about supporting NAD+ levels for cellular repair and healthy aging.For those interested in supporting healthy aging at a deeper level, Omre NMN + Resveratrol is a smart combination to start with. It helps promote energy production, DNA repair, and long-term cellular health in one simple daily stack.

Conclusion

Rhonda Patrick’s supplement routine stands out because it’s built on research, testing, and balance. She doesn’t take everything under the sun; she takes what works for her body and lifestyle.

The key takeaway is not to copy her exact list, but to apply her mindset. Focus on quality over quantity, test your levels regularly, and make small, evidence-based adjustments. 

Over time, this kind of approach can help you build a supplement routine that truly supports your health and longevity.

FAQs

Is Rhonda Patrick a medical doctor?

No, Rhonda Patrick is not a medical doctor. She holds a Ph.D. in Biomedical Science and focuses on nutrition, genetics, and aging research.

What omega-3 brand does Rhonda Patrick use?

She often uses Metagenics EPA DHA 2400 or other high-quality fish oils with a high concentration of EPA and DHA.

Does Rhonda Patrick take probiotics?

Rhonda only takes probiotics after antibiotics, illness, or travel. She prefers to get them naturally from foods like yogurt, kimchi, and kombucha.

How many supplements does Rhonda Patrick take daily?

On a typical day, Rhonda takes around 10 to 12 supplements, depending on her schedule and needs. She adds or removes certain ones based on her lab results and current health goals.