Dr. Rhonda Patrick’s supplement routine gets a lot of attention because it is built around nutrition, exercise, blood testing, and long-term healthspan.

Her stack is not random. It focuses on omega-3 status, vitamin D, magnesium, creatine, mitochondrial support, sleep, and targeted nutrients she uses based on training, travel, illness, or lab results.

Quick note: this list is based on Dr. Patrick’s publicly shared FoundMyFitness content and recent public recaps. Her routine can change, so treat this as a reported routine, not a personal prescription.

Key Takeaways:

• Rhonda Patrick’s core supplements include omega-3, vitamin D3 with K2, magnesium, creatine, a multivitamin, and sulforaphane.
• She uses creatine, glutamine, and beetroot around training, recovery, or high-demand days.
• Her mitochondrial stack has included CoQ10, alpha-lipoic acid, PQQ, and more recently discussion around NAD+ precursors like NR.
• Melatonin appears in her evening routine, but her dose should not be copied without medical guidance.

Complete Rhonda Patrick Supplement List

Daily Core Supplements

1. Multivitamin

Rhonda Patrick has described her multivitamin as a form of nutritional backup. The goal is not to replace food, but to cover small nutrient gaps that can happen even with a strong diet.

This fits with newer multivitamin research. In the COSMOS studies, older adults taking a daily multivitamin showed modest benefits in memory and global cognition compared with placebo (1).

That does not mean everyone needs one. It means a high-quality multivitamin can make sense when diet, age, lab markers, or lifestyle create gaps.

2. Omega-3 Fish Oil

Omega-3 is one of the strongest parts of her stack. She tracks omega-3 status and aims for a higher omega-3 index, which is linked with better cardiovascular risk markers.

EPA and DHA support heart health, brain function, and a healthy inflammatory response. Research also links higher red blood cell omega-3 levels with lower all-cause mortality risk in cohort data (2).

For readers, the smart move is to look for third-party tested fish oil and check the actual EPA plus DHA amount, not just “fish oil” on the front label.

3. Vitamin D3 and K2

Rhonda has discussed using vitamin D based on blood levels. This matters because vitamin D needs vary by sun exposure, skin tone, diet, body weight, and location.

Vitamin D supports bone health, immune function, and calcium regulation. The Endocrine Society’s 2024 guidance also notes that healthy adults under 75 may not benefit from higher-than-recommended vitamin D intake unless they have a clear reason (3).

That is why testing matters. Vitamin D is useful, but guessing high doses for months is not a great plan.

4. Magnesium

Magnesium supports muscle function, nerve signaling, sleep quality, and energy metabolism. Rhonda uses magnesium glycinate and has also discussed magnesium blends for evening relaxation.

A 2024 systematic review found that magnesium may help self-reported anxiety and sleep quality in some adults, but the evidence quality varies (4).

So this is a practical supplement, not a magic sleep switch. It works best when paired with good sleep timing, light exposure, caffeine control, and enough dietary minerals.

5. Creatine Monohydrate

Creatine is one of the most evidence-supported supplements in her routine. Rhonda uses it for muscle performance, recovery, and brain energy support.

Creatine helps replenish phosphocreatine, which supports ATP production during high-demand activity. A 2024 systematic review and meta-analysis found potential cognitive benefits in adults, though some researchers have raised concerns about how certain cognitive outcomes were analyzed (5).

For most people, creatine monohydrate is the form to look for. It is affordable, studied, and simple.

Performance and Mitochondrial Support

6. Alpha-Lipoic Acid

Alpha-lipoic acid is used for antioxidant support and glucose metabolism. Some studies suggest it may support insulin sensitivity and nerve-related symptoms, especially in people with metabolic issues.

This is not a beginner supplement for everyone. It makes more sense for people tracking glucose, oxidative stress, or specific metabolic goals.

7. CoQ10 or Ubiquinol

CoQ10 helps mitochondria make energy. Levels can decline with age, and some people also look at it when using statin medications, though that should be discussed with a clinician.

A meta-analysis of 13 randomized trials found CoQ10 supplementation reduced fatigue scores compared with placebo (6). Ubiquinol is the reduced form and may be preferred by some people for absorption.

8. PQQ

PQQ is linked to mitochondrial signaling, but human research is still early. This is one place where your article should be careful.

It sounds exciting because of the mitochondrial angle, but the evidence is not as strong as omega-3, creatine, vitamin D, or magnesium.

9. Beetroot Extract

Beetroot is rich in dietary nitrates, which can support nitric oxide production and blood flow. Rhonda has used beetroot extract around endurance training.

This is a situational supplement. It belongs more in a performance stack than a daily longevity foundation.

10. Glutamine

Glutamine is an amino acid involved in gut barrier function, immune cells, and recovery. Rhonda has used it around training and recovery.

Most healthy adults get glutamine from protein-rich foods. Supplemental glutamine may be more relevant during heavy training, illness recovery, or digestive stress.

Antioxidant and Cellular Defense Stack

11. Sulforaphane

Sulforaphane comes from broccoli sprouts and glucoraphanin-rich supplements. Rhonda has discussed it many times because it activates Nrf2, a pathway involved in cellular defense.

A 2024 review notes that broccoli sprouts are a rich source of glucoraphanin, which converts into sulforaphane (7). Food sources are great, but supplements may offer a more consistent amount.

12. Cocoa Flavanols

Cocoa flavanols may support blood flow and vascular function. Some research links cocoa extract with cardiovascular benefits, though cognition findings are mixed.

The COSMOS trial found cocoa extract did not significantly reduce total cardiovascular events, but cardiovascular death was lower in some analyses (8). This is promising, not final proof.

Evening and Sleep Support

13. Magnesium With L-Theanine

L-theanine is an amino acid found in tea. It is used for relaxation and calm focus. Combined with magnesium, it may help people wind down at night.

This works best when sleep basics are already in place. No supplement beats a dark room, steady bedtime, and less late caffeine.

14. Melatonin

Melatonin is one of the most important safety notes in this article. Rhonda has used melatonin, but readers should not copy high doses without a clinician’s input.

Sleep Foundation notes that many adults start with 0.5 to 1 mg, and most people rarely need more than 5 mg (9). A high-dose melatonin review found limited safety reporting and a higher risk of side effects like drowsiness, headache, and dizziness (10).

So the better advice is simple: use the lowest effective dose, and do not treat melatonin like a nightly vitamin.

Occasional Supplements

15. Collagen Peptides

Collagen peptides are used for skin, joints, and connective tissue. Some reviews show benefits for skin hydration and elasticity, but results can depend on study quality and funding source.

It is reasonable for skin or joint goals, but it should not replace protein intake, resistance training, or vitamin C-rich foods.

16. Vitamin C and Zinc

Rhonda uses immune-support nutrients during illness exposure. Zinc lozenges are sometimes discussed for upper respiratory support, but dose and timing matter.

Long-term high-dose zinc can interfere with copper balance, so this is better as short-term support.

17. Iron

Iron should only be used based on need. Rhonda has discussed iron in relation to menstruation and testing.

This is one supplement people should not guess with. Too little iron can cause fatigue, but too much can be harmful.

18. Probiotics

Rhonda does not seem to use probiotics as a daily forever supplement. She has mentioned using them after antibiotics, illness, or travel.

That is a stronger and more realistic angle. For gut health, fiber, fermented foods, and diet diversity still do most of the heavy lifting.

Does Rhonda Patrick Take NMN, NR, or Resveratrol?

Rhonda Patrick has discussed NAD+ biology and NAD+ precursors, including NR and NMN, through FoundMyFitness content. Recent public discussion suggests she has used NR, not NMN, as part of her own stack.

She has also discussed resveratrol research, but public recaps report that she has not used resveratrol as a regular personal supplement.

If someone is comparing longevity supplements, NAD+ precursors like NMN and NR are worth researching, but they should not be presented as confirmed parts of Rhonda Patrick’s daily routine unless she says so directly.

Should You Follow Rhonda Patrick’s Supplement Routine?

Not exactly. Her routine is built around her diet, training, bloodwork, genetics, health goals, and personal experiments. Copying the whole stack can get expensive fast, and it may add supplements you do not need.

A smarter way to use her routine is to start with the foundations:

• Test vitamin D, omega-3 index, iron, and other key markers when possible.
• Build around food, protein, sleep, exercise, and sunlight first.
• Consider core supplements like omega-3, magnesium, creatine, and vitamin D only if they fit your needs.
• Be careful with iron, high-dose melatonin, high-dose vitamin D, and large stacks.

For people interested in healthy aging and NAD+ support, Omre NMN + Resveratrol is a simple option to explore. It combines 500 mg NMN, 500 mg micronized trans-resveratrol, and 5 mg BioPerine in one daily formula. 

FAQs

Is Rhonda Patrick a medical doctor?

No. Rhonda Patrick is not a medical doctor. She has a Ph.D. in Biomedical Science and is the founder of FoundMyFitness (11).

What fish oil does Rhonda Patrick use?

Public recaps mention high-quality fish oil products with EPA and DHA, including Metagenics EPA/DHA options. The key is the EPA plus DHA amount and third-party testing.

Does Rhonda Patrick take creatine?

Creatine monohydrate is one of the main supplements in her routine. Public recaps suggest she uses 5 to 10 grams daily, sometimes adjusted around travel, sleep loss, or training.

Does Rhonda Patrick take resveratrol?

Public recaps report that she has discussed resveratrol but does not take it as a regular supplement.

Does Rhonda Patrick take NMN?

There is no strong public evidence that NMN is part of her current daily routine. Recent discussions point more toward NR as the NAD+ precursor she has used.

Does Rhonda Patrick take probiotics?

She appears to use probiotics situationally, such as after antibiotics, illness, or travel, rather than as a daily staple.

What is the best supplement in Rhonda Patrick’s stack?

The strongest starting points are omega-3, creatine, vitamin D if needed, magnesium, and a multivitamin if diet gaps exist. These have stronger practical use than trendier mitochondrial supplements like PQQ.

References

1. Baker, L. D., et al. (2023). Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial. Alzheimer’s & Dementia.
2. McBurney, M. I., et al. (2021). Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality. The American Journal of Clinical Nutrition.
3. Endocrine Society. (2024). Guideline recommends healthy adults under 75 take the recommended daily allowance of vitamin D.
4. Rawji, A., et al. (2024). Examining the effects of supplemental magnesium on self-reported anxiety and sleep quality. Cureus.
5. Xu, C., et al. (2024). The effects of creatine supplementation on cognitive function in adults. Frontiers in Nutrition.
6. Tsai, I. C., et al. (2022). Effectiveness of Coenzyme Q10 supplementation for reducing fatigue. Frontiers in Pharmacology.
7. Li, L., et al. (2024). Formation, immunomodulatory activities, and enhancement of glucosinolates and sulforaphane in broccoli sprouts. Critical Reviews in Food Science and Nutrition.
8. COSMOS research summary. (2022). Cocoa supplements and cardiovascular health.
9. Sleep Foundation. (2026). Melatonin dosage: How much melatonin should I take?.
10. Menczel Schrire, Z., et al. (2022). Safety of higher doses of melatonin in adults. Journal of Pineal Research.
11. FoundMyFitness. (n.d.). About Dr. Rhonda Patrick.