Rhonda Patrick's Supplement List

Acclaimed American biochemist Dr. Rhonda Patrick has made significant scientific contributions, and her research spans from micronutrients to inflammation and DNA damage in aging. She holds a Ph.D. in biomedical science from the University of Tennessee. Through FoundMyFitness.com, she shares complex health insights and advocates proactive well-being. She is also co-founder of the FoundMyFitness Science Podcast.

Written byJenna Roberts

Published2024-01-03

Updated2024-05-01

Rhonda Patrick's Nutritional Supplement List

Rhonda Patrick's nutritional supplement list

Here is a full list of nutritional supplements which Rhonda Patrick takes to support her biology and performance.

More nutritional details after the list

Morning Routine

  • Multivitamin

    Including 31 different vitamins and minerals
  • Omega-3 Fatty Acids

    Daily3 g (EPA)

    Essential fatty acid for cognition, mood, and cardiovascular health
  • Vitamin D

    Daily5000 IU

    Essential steroid hormone
  • Vitamin K2

    Daily45mg, MK4

    To improve cardiovascular health
  • Lutein

    Daily10 mg

    For eye health
  • Zeaxanthin

    Daily2 mg

    For eye health
  • Ubiquinol

    100 mg

    To support mitochondrial energy production
  • Cocoa Extract

    "Cocoavia" for enhanced cognition
  • Sulforaphane

    20 mg

    To support body's immune function & other benefits
  • PQQ (Pyrroloquinoline Quinone)

    20 mg

    Can improve cognitive function and memory
  • Berberine

    1000 mg

    Decreasing inflammation biomarkers & improving brain health
  • Acetyl L-Carnitine

    500 mg

    Improves mitochondrial function
  • Alpha Lipoic Acid

    Antioxidant that plays vital role in metabolism
  • Vitamin C

    Essential micronutrient, knownn for its antioxidant properties
  • Curcumin Phytosome

  • Urolithin A

    250 mg

    Might improve muscle function and strength

Evening Routine

Morning Routine

Morning Routine

Rhonda Patrick takes these nutritional supplements as part of her morning routine.

  • Multivitamin

    Rhonda has mentioned that she is alternating monthly between two brands of multivitamins: "Pure Encapsulations ONE" and "Thorne – Basic Nutrients 2/Day".

    Vitamins and minerals (also known as micronutrients) are regarded as essential as research show that humans get sick in their absence. There are over 40 essential micronutrients we need to get from our nutritiona in order to stay truly healthy.

    The multivitamins Rhonda gets from these two brands include the following: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D3, Vitamin E, Vitamin K1, Vitamin K2, Folate, Zinc, Magnesium, Selenium, Manganese, Molybdenum, Chromium, Copper, Iodine, Biotin, Calcium, Choline, Boron, Lutein, Coenzyme Q10, Alpha Lipoic Acid, Inositol, Zeaxanthin, Lycopene, Gamma Tocopherol

  • Omega-3 Fatty Acids
    3 g (EPA)Daily

    Omega-3 fatty acids are essential for brain health and function. Rhonda takes it in the form of high-quality fish oil with low levels of oxidation.

    • She either alternates between 50% high EPA & 50% high DHA daily, or will take high EPA on one day and high DHA on another day
    • If Rhonda misses the Omega 3 dose in the morning, then she may take 4 grams total in the evening
  • Vitamin D
    5000 IUDaily

    Vitamin D is an essential steroid hormone for a variety of bodily functions

    • Prohormone that modulates over 1,000 gene expression pathways related to immune function, bone health, and cell proliferation
    • You need to get more Vitamin D if you are not much in the sun, you have darker skin, or you are older
  • Vitamin K2
    45mg, MK4Daily

    Vitamin K is an essential micronutrient. It plays a crucial role in the body's ability to form blood clots and to transport calcium around the body.

  • Lutein
    10 mgDaily

    Lutein is found in the eye lens and macular region of the retina. Research suggests that Lutein has a beneficial effect in delaying the progression of eye diseases, such as age-related macular degeneration and cataracts.

  • Zeaxanthin
    2 mgDaily

    Zeaxanthin is also found in the eye. Like Lutein, it has shown to have a beneficial effect in delaying the progression of eye diseases.

  • Ubiquinol
    100 mg

    Ubiquinol is also known as Coenzyme Q10 (CoQ10). CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). Rhonda says that ubiquinol plays an important role in mitochondrial energy production.

  • Cocoa Extract

    Rhonda takes "Cocoavia" cocoa extract every morning. She references three potential benefits of cocoa flavanols:

    • Enhanced circulation
    • Improved cognitive function
    • Decrease in skin wrinkles and increased skin elasticity
  • Sulforaphane
    20 mg

    Sulforaphane from broccoli sprouts has been seen increasing the body's immune function against the influenza virus.

  • PQQ (Pyrroloquinoline Quinone)
    20 mg

    PQQ has been found to decrease inflammation and improve mitochondrial efficacy in humans. PQQ is found for example in dark chocolate and green tea.

  • Berberine
    1000 mg

    Rhonda suggests that the using berberine supplementation can:

    • Decrease inflammatory biomarkers
    • Decrease intima-media thickness, which is a measure of atherosclerotic plaque
    • Improve scores in cognitive stroke damage tests
  • Acetyl L-Carnitine
    500 mg
    Improves mitochondrial function
  • Alpha Lipoic Acid
    Antioxidant that plays vital role in metabolism
  • Vitamin C
    Essential micronutrient, knownn for its antioxidant properties
  • Curcumin Phytosome

    Rhonda note staht there has been clinical studies published looking at the efficacy of 1g of Meriva per day in reducing symptoms of osteoarthritis and increasing mobility.

  • Urolithin A
    250 mg
    Might improve muscle function and strength
Evening Routine

Evening Routine

Rhonda Patrick takes these nutritional supplements before going to bed.

  • Omega-3 Fatty Acids
    3 g (DHA)Daily

    In evening Rhonda takes Omega 3 fatty acids which are high in DHA.

  • Magnesium Glycinate
    120 mg

    Rhonda says that getting adequate magnesium as a “long-term investment”.

    • Co-factor for over 300 enzymes in body, many of which have to do with energy production and energy utilization
    • Magnesium is very important for DNA repair enzymes, so enough magnesium is extremely important for healthy aging
  • Melatonin
    10 mg
    Regulates the sleep-wake cycle
  • Inositol
    2 g
    Can improve sleep quality and duration

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