Rhonda Patrick Supplement Routine at a Glance:
- Routine: Rhonda takes 14 supplements daily and 8 supplements occasionally/as needed, costing approx. $325 per month.
- Focus: Healthspan and longevity.
- Selection Method: Science-backed, third party tested supplements chosen based on clinical studies & biomedical research.
- Philosophy: Rhonda focuses on filling nutritional gaps, supporting cellular health, and tailoring supplements based on bloodwork and biomarker tracking.
Rhonda Patrick Complete Supplement Stack
Dr. Rhonda Patrick, Ph.D. in biomedical science and host of FoundMyFitness, explores health, nutrition, and aging through deep dives on her podcast.
She’s spent years researching how diet, exercise, and supplements impact longevity, brain health, and disease prevention, sparking discussions with Andrew Huberman, Peter Attia, Tim Ferriss, Joe Rogan and Kevin Rose.
Click below to see what she takes and why.
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Foundational
Supplements to help overall wellness and long-term well-being.
- Multivitamin → 1 pill daily
- Vitamin D3 → 6,000 IU daily
- Vitamin K2 → 100 mcg daily
- Probiotics → 1 sachet occasionally
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Brain
Supplements to improve memory, focus, clarity & neuroplasticity.
- Omega-3 (Fish Oil) → 2 g daily
- Benfotiamine → 200 mg daily
- Choline → 275 mg occasionally
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Sleep
Supplements for better sleep, relaxation & circadian rhythm.
- Magnesium Clycinate → 120 mg daily (morning)
- Magnesium Gluconate → 204 mg daily (night)
- L-Theanine → 200 mg daily (night)
- Melatonin → 10 mg daily (night)
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Performance
Supplements to boost physical & mental endurance & strength.
- Creatine → 5 g daily
- Protein Powder → 20 g occasionally (post weightlifting)
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Recovery
Supplements to reduce inflammation & help repair tissue.
- Curcumin → 500 mg occasionally (pain relief)
- Collagen → 1 g occasionally (joint pain relief)
- Glutamine → 5 g occasionally (post workout)
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Immunity
Supplements to strengthen defenses and enhance resilience.
- Vitamin C → 1 g occasionally (cold symptoms)
- Zinc → 100 mg occasionally (cold symptoms)
- Sulforphane → 10.5 mg daily
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Longevity
Supplements to supercharge cell repair, energy & regeneration.
- Alpha Lipoic Acid → 600 mg daily
- Cocoa Extract → 750 mg daily
- PQQ → 20 mg daily