28/11/24 9:50 Rhonda Patrick Supplements List (2024)

Fast Life Hacks

Rhonda Patrick Supplements List

(2024)
Last Updated: November 14, 2024 | 231 Comments

In this post we’ll look at the supplements Rhonda

takes currently.

It’s important to note that Rhonda has no affiliation

with the brands mentioned – instead, she uses
them because her research indicates they are
preferable.

This post is kept updated, the last content update

was October 2024 – see the change log.

Daily Supplements:

Multivitamin – ONE multivitamin

Fish Oil – 2+ grams of Omega-3s
Vitamin D – around 6,000 IU per day
Vitamin K2 – 100 mcg of K2, MK7
Magnesium – Magnesium Glycinate – 120 mg
Alpha Lipoic Acid – 600 mg
Cocoa Extract (Cocoavia) – 3 capsules or 1
scoop
Sulforaphane – Avmacol
PQQ – may help cognitive function (20 mg)
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Benfotiamine – 200 mg
Creatine – 5 grams

Evening Supplements:

Magnesium (evening) – MagnesiOm

Melatonin – 10 mg per night – high dose due to
night terrors

Intermittently used:

Protein Powder – for days when extra protein is

required
Hydrolyzed Collagen Powder – for improved joint,
skin and hair health
Glutamine – on days when training hard
Curcumin Phytosome – used as a replacement
for light painkillers
Choline – important for general health, may top
up if diet is lacking
Probiotics – taken rarely, only after drinking
alcohol or (in theory) post-antibiotics
Nootropics – details on Rhonda’s nootropic drink

When exposed to viral risk

Vitamin C – Liposomal
Zinc Lozenges – 80-100 mg / day

Not Currently Taking

This section covers supplements Rhonda has

taken previously and stopped or popular
supplements she has researched. Specifically
Nicotinamide Riboside, Resveratrol, Metformin,
Athletic Greens and Lithium

Rhonda’s Pregnancy, Breastfeeding & Toddler

Supplements

See this separate post for the details on what

Rhonda took during pregnancy and
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breastfeeding.
See this separate post for the details on what
Rhonda gave her growing toddler.

For a detailed breakdown of what else this article

covers, see the table of contents below:

Table of Contents

Daily Supplements
This section covers the supplements Rhonda takes
daily.

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Multivitamin
Whilst Rhonda’s goal is to get her micronutrients
from her diet, taking a multivitamin avoids the risk of
a shortfall if her diet doesn’t provide 100% of her
needs.

Previously she alternated between Pure

Encapsulations ONE and Thorne – Basic Nutrients
2/Day.

However, in her October 2024 update, she only

mentioned taking Pure Encapsulations ONE (see
20% off coupon code).

More on why Rhonda takes a multivitamin

▼

Omega-3 Fish Oil

In Rhonda’s latest Oct 2024 update, she mentioned
taking Metagenics OmegaGenics EPA-DHA
2400mg liquid fish oil (see 20% off coupon code).

Each bottle contains 30 servings of ~1 gram of DHA

and 1.4 grams of EPA.

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Dose: Rhonda didn’t mention her dose in the latest

update. She was previously taking 4-6 grams of
EPA+DHA in total per day, which is high. It would be
at least 2 servings of this per day. Unsure if she’s
still taking such a high dose.

Vegetarian / Vegan Fish Oil Alternatives?

Rhonda personally opts to get her omega-3s from

fish oil, due to its high levels of EPA & DHA per
gram.

However, when asked on Joe Rogan’s podcast how

vegetarians can supplement EPA & DHA, she
believed algae oil is the optimal source.

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In part, this is because fish don’t actually produce

omega-3s, instead they get them from the plankton
and algae in their diet – so by consuming algae
you’re going direct to the source [1] .

Read more about Vegan Omega-3 options

▼

Below are a couple of algae based omega-3s, so

you can see their cost per gram of EPA & DHAs:

EPA/DHA
Name Price Quantity Flavored?
$/gram

Source
Naturals
$15
- Non- 30 soft Sorbitol $5.44 /
with
Fish gels sweetener $2.72
coupon
Omega-
3s

Sun
Warrior
$20
- Algae- 60 soft Maltitol $5.89 /
with
Based gels sweetener $1.33
coupon
Omega-
3

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Deva -
$32
Vegan 60 soft Vegetable $3.55 /
with
Omega- gels glycerin $1.77
coupon
3

The Omega-3 Index Test

^ Rhonda recently interviewed Omega-3 expert Dr Bill Harris (link)

Rhonda notes in her recent Joe Rogan interview

(#1701) that she’s a proponent of what’s called the
“omega-3 index test”. Mentioning that higher levels
are associated with a lower risk of all-cause
mortality [6] .

In essence, it measures the omega-3 fatty acids in

your red blood cells, expressed as a percentage of
the total fatty acids. With a score of 8% or greater
being correlated with better health outcomes [7] .

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The company that makes this test, OmegaQuant,

offers it as an at-home “dried blood spot” test.
Fortunately, it doesn’t require much blood, just a
single drop onto a piece of card, which you then
post back. OmegaQuant was founded by Bill Harris
whom Rhonda interviewed recently. The test comes
in 3 versions:

Omega-3 Index Basic Test ($49) – which

provides the omega-3 index score only
Omega-3 Index Plus Test ($74) – which provides
the index score + trans fat index, omega-6 to
omega-3 ratio & AA:EPA ratio (inflammation
marker)
Omega-3 Index Complete Test ($99) – which
provides everything in the Plus test, and then in
addition includes a trans fat index & individual
fatty acid levels

For 10% off the tests, use this OmegaQuant

coupon code.

Fish Oil No Longer Taken

It’s worth clarifying which fish oil supplements

Rhonda isn’t taking anymore – for avoidance of
confusion. She no longer takes:

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Nordic Naturals – ProOmega 2000 – she took

this up until around 2017 (see last tweet
mentioning). Not to be confused with the
supplement she recently mentioned – Carlson
Maximum Omega 2000. Since she stopped with
Nordic Naturals, she has been taking NPure-3.
Nordic Naturals – Omega-3 Phospholipids –
she took this up until around 2016 (see last tweet
mentioning).
Krill Oil – before taking the Omega-3
phospholipids supplement by Nordic Naturals,
she was taking krill oil.

Vitamin D

In Rhonda’s Oct 2024 Q&A she mentioned using

Pure Encapsulations vitamin D + K supplement
which contains 4,000 IU of vitamin D per dose.

Her multivitamin then contains another 2,000 IU,

making 6,000 IU total.

It’s worth noting that she lives in San Diego, which

is close to the equator and a sunny place.

She co-ordinates her supplementation with Vitamin

D blood testing, so that she stays between 40 and
60 ng/ml, generally hovering around 50 ng/ml.

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You can measure your vitamin D levels via a blood

draw, or by using an at-home finger-prick blood test.

More on vitamin D ▼

Rhonda’s Vitamin D Dosage:

Currently around 6,000 IU total per day.

How Rhonda gets her Vitamin D

Rhonda’s multivitamins contain 2,000 IU per day.

Current source: Pure Encapsulations D3 & K2 (see

20% off coupon code)

Vitamin K
Rhonda currently supplements vitamin K on the
basis that it’s an “insurance policy”, in case she
doesn’t get enough K from vegetables.

Background on Vitamin K1 vs Vitamin K2 ▼

How Rhonda gets her vitamin K:

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In Rhonda’s October 2024 Q&A she mentions

she’s using Pure Encapsulations D3 & K2 (see
20% off coupon code). Each serving contains
100 mcg of K2 MK-7.

Magnesium
Rhonda notes that her multivitamin doesn’t contain
Magnesium, therefore she adds it separately.

In her July 2023 Q&A she noted adding 120 mg of

magnesium daily, and she repeated the mention in
her October 2024 Q&A.

120 mg is only around 35% of the NIH RDA (350

mg), as she aims to get the majority of magnesium
from her diet.

However, for example with her mother, who doesn’t

eat as many green vegetables, she encourages a
larger supplemental dose.

More from Rhonda on Magnesium ▼

The specific Magnesium supplement Rhonda

mentions taking is Pure Encapsulations Magnesium
Glycinate (see 20% off coupon code).

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Other lower cost Magnesium Glycinate options

include:

Carlson – Magnesium Glycinate – 200 mg (see

20% off coupon code)
NOW – Magnesium Glycinate – 200 mg (see
20% off coupon code)

Rhonda’s Dosage: 120 mg / daily

Alpha Lipoic Acid

Rhonda began taking Alpha Lipoic Acid (ALA)
around May 2023, and as of her October 2024 Q&A
update, she’s still taking it.

ALA is a naturally occurring compound found in our

diets.

It plays a vital role in metabolism, specifically in the

citric acid cycle which is a series of chemical
reactions that take place in mitochondrial energy
production (source).

It’s also an antioxidant, so it can scavenge reactive

oxygen species and help regenerate other
antioxidants, such as vitamin C, vitamin E, and
glutathione [13] .

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Based on this, I assume that Rhonda started taking

ALA in conjunction with L-Carnitine, for the potential
mitochondrial benefits. With the antioxidant
properties being an additional potential benefit.

Rhonda says she takes Pure Encapsulations 600

mg ALA product.

It’s worth noting that ALA comes in two forms; S

and R. R form is the form that the human body
produces. However, when synthesizing ALA, the
output contains a 50/50 split of S & R. This means
that if a product only says Alpha Lipoic Acid, it will
contain 50% of both. It’s more expensive to isolate
the R-only form, but some supplements do offer it.

Examples of ALA products include:

Pure Encapsulations – Alpha Lipoic Acid – 600

mg (see 20% off coupon code)

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Swanson – Alpha Lipoic Acid – 600 mg (see 20%

off coupon code)
Thorne – Alpha Lipoic Acid – 300 mg (see 20%
off coupon code)

Cocoa Extract
As of Rhonda’s July 2023 Q&A she is still taking
Cocoavia.

She mentions taking 3 capsules per day or 1 scoop.

Specifically, their Cardio Health version, which she

takes in the morning due to it containing a small
amount of caffeine (for 15% off, you can use this
coupon code).

She also uses the Cardio Health powdered version,

mixing it into drinks or smoothies, giving them a
cocoa flavor. It doesn’t contain any sugar.

Both the powdered and capsule versions of Cardio

Health are 500 mg of cocoa flavanols per serving (1
scoop or 2 capsules). Rhonda says she takes 3
capsules, so that’ll take it to 750 mg of cocoa
flavanols.

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Rhonda cites 3 potential benefits of cocoa

flavanols:

Enhanced circulation
Improved cognitive function
Improvements to skin (decreased wrinkles and
increased skin elasticity)

Studies on Cocoa & Enhanced Circulation +

Cognition ▼

Cocoavia's Memory+ Product ▼

Rhonda’s Dosage: 2 capsules or 1 scoop per day,

in the morning.

Sulforaphane
Rhonda’s a big proponent of the benefits of
sulforaphane and has talked about it a lot.

For extensive details, see this separate post where

we look at what sulforaphane is, why it’s important,
and the various forms Rhonda consumes it in,
including self-grown broccoli sprouts.

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Currently, Rhonda is consuming sulforaphane in 2

forms; Avmacol tablets and moringa powder. Note:
since having her son she has less time for growing
broccoli sprouts.

Avmacol
Whilst there are pure sulforaphane products like
Broq and Prostaphane, Avmacol is a combination of
Glucoraphanin (broccoli seed extract) and
myrocinase, the enzyme needed to convert
glucoraphanin into sulforaphane.

It’s currently available in 2 strengths:

Glucoraphanin Sulforaphane
Product
Content Content

Avmacol –
~15 mg 5.25 mg*
Regular

Avmacol – Extra ~30 mg 10.5 mg*

*Assuming 35% bioavailability, based on Jed

Fahey’s research

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Dose: 2 tablets per day of Amacol Extra Strength.

BROQ and Sulforaphane

Prior to switching to Avmacol, Rhonda was initially

taking pure sulforaphane tablets (imported from
Europe) called Prostaphane, and then later BROQ,
a US version.

BROQ ships from USA to:

USA, Canada, UK & Australia

For those elsewhere, a UK company called Vitality

Pro ships Prostaphane internationally (product link).

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Prostaphane is 10 mg per capsule, the same dose

as Broq.

Moringa Powder
Rhonda added Moringa powder to her diet after
research from Jed Fahey at Johns Hopkins
University.

Moringa is derived from the leaves of the Drumstick

Tree, which are harvested, dried and then
powdered.

It contains an isothiocynate with very similar

properties to sulforaphane, called Moringin.

In Jed’s studies on Moringa, participants consumed

it as a cold-brewed tea. This can be made by:

Adding moringa powder to room temperature

water at a ratio of 1:100 powder to water
Leaving to stand for at least 10 minutes prior to
drinking
The reason for avoiding hot water is that the
myrosinase enzyme in moringa is sensitive to
heat, and it’s crucial to preserve it.

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In terms of which Moringa to use, Jed’s studies

used Kuli Kuli Moringa (15% off coupon code here).
He notes in their FAQs that excessive sunlight or
heat after harvest will rapidly degrade some of the
phytochemicals and vitamins of interest in the
leaves – so it’s worth caution when sourcing.

As mentioned above, for more details on Rhonda’s

use of sulforaphane see this separate post.

PQQ (Pyrroloquinoline Quinone)

PQQ is a compound found in plants that have been
found to decrease inflammation and improve
mitochondrial efficacy in humans. [23] . That said, it’s
still relatively under-studied compared to other
supplements.

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In a paper published in 2016, Japanese

researchers found that PQQ improves cognitive
function (measured using the stroop test), by
increasing blood flow and oxygen metabolism to the
right prefrontal cortex [24] .

Rhonda mentioned in her July 2023 Q&A that she’s

continuing to take Life Extension- PQQ 20mg (see
20% off coupon code) capsules daily – although
didn’t mention the specific time of day (morning or
evening).

The Life Extension version comes in the disodium

salt form that was used in the above study.

Rhonda’s Dosage: 1 capsule

Benfotiamine
While you may not be familiar with the word
benfotiamine, you may have heard of thiamine, also
known as vitamin B1. Benfotiamine is a synthetic,
fat-soluble form of thiamine.

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Rhonda takes it primarily because it has been

shown to reduce the formation of “Advanced
Glycation End Products” (AGEs).

AGEs are junk products that typically accumulate

when blood sugar levels are elevated for prolonged
periods. They can circulate throughout the body
and bind to tissues and organs, contributing to
stiffness and cellular damage

She currently takes Pure Encapsulations –

BenfoMax (see 20% off coupon code), which
contains 200 mg of benfotiamine per serving.

Creatine
As of Rhonda’s October 2024 Q&A she is
supplementing 5 grams of creatine per day.

She quotes the following reasons for taking it:

It boosts ATP production to fuel your muscles,

enhancing muscle strength and recovery.
It sharpens cognitive function.

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The brand she mentions taking is Thorne –

Creatine (see 20% off coupon code), which uses
creatine monohydrate, the most common form.

Thorne is typically quite expensive, and creatine

monohydrate shouldn’t have to be. Other brands
include:

NOW – Creatine Monohydrate – 500g powder

(micronized) – (see 20% off coupon code)

Rhonda’s Evening Supplements

In this next section, we’ll look at the supplements
Rhonda takes in the evenings.

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Magnesium (evening)
As of the October 2024 Q&A Rhonda continues
taking a specific magnesium product at night before
bed, called Magnesi-Om, berry flavour (20% off
coupon code here).

It’s a blend of magnesium gluconate, magnesium

acetyl taurinate and magnesium citrate, coupled
with l-theanine. There’s a little monk fruit too, which
sweetens the mixture. They also offer it in lemon
and unflavoured.

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Melatonin
Melatonin is a hormone produced by our bodies to
regulate the sleep-wake cycle. We produce
melatonin as the sun sets and night sets in, and we
reduce production as the sun rises and our body
preps for wakefulness.

Rhonda suggests that melatonin can be useful as

we age (particularly for those 50+) because our
natural production decreases over time.

Rhonda said in her 2024 Q&A #55 that she has

returned to taking around 10 mg of melatonin per
night.

She took this high dose for several years,

experimented briefly without it, and has now
returned to taking it.

Her primary purpose, and the reason for the high

dose, she says, is to keep her night terrors at bay.

For those without night terrors, it’s common to take

a lower dose. For example, this research by MIT
found that 300 mcg per night was of benefit to the

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participants. Life Extension makes a 300 mcg

version (link).

The specific figure of around 10 mg likely comes

from a string of research papers on sleep
disruption, where ~9mg was the dose used.

Rhonda mentioned in her Feb 2021 Q&A she takes

melatonin by Pure Encapsulations – possibly Pure
Encapsulations – Melatonin 3mg (see 20% off
coupon code). However, if she’s specifically taking
10 mg, this is hard to do with 3 mg capsules. So
she may use another brand, which offers a 10 mg
option, such as Life Extension Melatonin – 10 mg
(see 20% off coupon code).

In addition to this, her nighttime routine includes a

sauna or hot tub 2-3 hours before bed.

Rhonda’s Dosage: 10 mg / nightly

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Supplements Rhonda Uses

Intermittently
So far we’ve covered supplements that Rhonda has
said she takes on a daily basis. In this next section,
we’ll cover supplements Rhonda takes
intermittently.

Protein Powder – Whey Isolate

Rhonda uses protein powder as a way to increase
her daily protein intake.

According to Q&A #57 (March 2024), she has a few

criteria when choosing which to take:

She prefers whey isolate to whey concentrate

because, broadly speaking, isolate has a higher
protein content, less lactose, less fat, and less
calories.
She prefers whey powder from grass-fed cows,
as the omega-3 to omega-6 ratio is better.
Specifically, higher in omega-3s and lower in
omega-6s, compared to the non-grass-fed
versions. Organic if possible.
She prefers cold processed or micro-filtered
protein, as it contains more of the micronutrients
found in whey.
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According to her August 2024 Q&A she’s currently

using two brands:

Thorne – Whey Protein Isolate – Chocolate

Simply Tera’s Organic Whey Protein –
Unsweetened

Rhonda’s criteria for protein powder is very similar

to Peter Attia, who uses a brand called Promix (see
1:48:23 on YouTube where they discuss this). For
10% off Promix orders, see this discount code.

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Collagen Powder
Rhonda discusses using collagen powder daily to
benefit her skin, hair and joints.

In her January 2024 Q&A she mentions she takes

about 2 scoops (~12 grams) per day.

She consumes it by adding it to her smoothies,

coffee and sometimes tea.

Her original interest was inspired by a study that

showed peptides in collagen actually make it intact
to cartilage, which suggests it’s beneficial for joint
health (source).

Additionally, Rhonda’s interest was piqued by a

study showing that in 26 healthy females who
displayed visible signs of natural and photoaging in
the face, daily supplementation with 1 gram of
collagen powder for 12 weeks led to a 76%
reduction of skin dryness/scaling and a 13%
decrease in global lines and wrinkles.

Additionally, an 18% increase in the content of

hemoglobin was found in the skin dermis

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suggesting improved microcirculation (study

source).

See Rhonda’s Instagram post on collagen for more

info. In her June Q&A she mentions using both:

Great Lakes Collagen – use 10% off coupon

code
Vital Proteins Collagen (see 20% off coupon
code)

Glutamine
When Rhonda is training hard, she supplements
glutamine to help with muscle recovery.

Glutamine is an amino acid used in high quantities

by the body, especially by muscle tissues.

She currently takes Thorne – Glutamine (see 20%

off coupon code), likely using the standard 5 grams
per serving.

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Curcumin
Rhonda continues to take a curcumin phytosome
supplement, sometimes known as Meriva, for its
anti-inflammatory effects. Noting it also doubles as
a (weak) alternative to painkillers.

She was previously taking the Thorne Meriva

version – but later (February 2021) mentioned
taking the Pure Encapsulations – CurcumaSorb
(see 20% off coupon code).

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Rhonda on Turmeric and Lead

Contamination ▼

Choline
Choline is an essential micronutrient that plays
crucial roles in:

Preserving cell membrane structure

Produce the neurotransmitter acetylcholine,
important for memory, mood, muscle control, and
other brain and nervous system functions
Important roles in modulating gene expression,
cell membrane signaling, lipid transport and
metabolism, and early brain development

Rhonda aims to get the majority of choline from her

diet. Eggs are a particularly potent source, so she
typically has a breakfast that includes eggs. Other
good sources are meat, fish, potatoes and wheat
germ.

When asked in a members Q&A #51 (Sept 2023)

which choline supplement she likes, she specifically
named Pure Encapsulations – Choline Bitartrate.
It’s 275mg of choline per capsule. For context, the
RDA for adult women is 425 mg/day.

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Probiotics
Rhonda is keenly aware of the importance of a
healthy gut microbiome, and probiotics play a role
in that.

At one stage she was taking Visbiome probiotics

every few weeks, to top up her healthy gut bacteria.

However, now Rhonda only takes Visbiome after

drinking alcohol. She said that if she had to take
antibiotics for some reason, then she would take
Visbiome probiotics after, in order to replenish the
healthy gut bacteria.

For example, probiotics can help regulate the innate

and adaptive immune responses by modulating the
functions of dendritic cells, macrophages, and T
and B lymphocytes [26] [27] .

Visbiome comes in sachet and pill form. Rhonda

opts for the sachets which contain 4x as many live
bacteria.

Visbiome vs VSL#3 ▼

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Dosage: 1 sachet/every 1-2 weeks

Nootropics
Nootropics are products aimed at improving
cognitive function, and in Rhonda’s June 2021
members Q&A she updated us on her preferred
nootropic, which she consumes in the form of a
drink.

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First though, she caveats by saying her foundations

for maximizing cognitive function are:

Good quality sleep – see this post for how she

optimizes her sleep
Regular cardio exercise – such as running/spin
bike
Intermittent fasting – such that she stays in
ketosis throughout the morning while she works
Consuming sulforaphane – which raises
glutathione in the brain, lowering oxidative stress
+ inflammation
High dose fish oil – of which the DHA is key for
brain function

Now let’s look at Rhonda’s nootropic drink. It

contains:

Lion’s Mane Mushroom – she preferences Laird’s

Performance Mushrooms blend
Cocoavia Cocoa powder – 1 sachet (15% off
coupon code)
A 50/50 split between coconut powder and MCT
powder
Stevia – to make it taste nice
Cinnamon powder
Water

She says it’s like dynamite for the brain, and she
feels “on fire” with it”

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In the mornings she limits herself to just 1 coffee, to

which she sometimes adds the Laird’s mushroom
blend mentioned above. Then, if she wants an extra
boost, she will make the nootropic drink. She adds
a couple of important caveats:

1. The cocoa powder naturally contains a small

amount of caffeine, so she avoids drinking the
mix too late in the day, as that can impact sleep
quality.
2. She avoids using a dairy creamer because dairy
contains a protein that can inhibit the flavonoids
in the cocoa.

In terms of an estimate on dosage for the Lion’s

Mane, Rhonda cites a study (source) that showed
significant improvements in cognitive function after
8 weeks of 3g per day vs placebo – for 50-80-year-
olds with existing cognitive impairment.

When exposed to viral risk

Vitamin C – Liposomal
Vitamin C is an essential micronutrient, well known
for its antioxidant properties.
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Rhonda has a comprehensive topic page that

covers many details on vitamin C.

A few studies suggest that oral bioavailability of

vitamin C can be increased when consumed in
liposomal form.

Rhonda uses:

Pure Encapsulations – Liposomal Vitamin C

Zinc Lozenges
Zinc plays a crucial role in immune function.

While Rhonda doesn’t take zinc daily, she keeps

Zinc Lozenges on hand for specific situations, such
as:

At the first sign of a cold

When traveling by air
During times of increased immune stress

Rhonda names using this brand – comes in two

flavors:

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Life Extension – Zinc Lozenges – Orange flavor –

(see 20% off coupon code)
Life Extension – Zinc Lozenges – Mint flavor –
(see 20% off coupon code)

Dose: 80-100mg per day

Not Currently Taking

This section covers supplements that Rhonda has
previously taken but isn’t currently. I could just strike
them from the list, but I think for some this list (and
the rationales) may be of interest.

Nicotinamide Riboside
Before having her son, Rhonda was experimenting
with a Nicotinamide Riboside supplement by
Thorne. However whilst pregnant, Rhonda stopped
taking any non-essential supplements (including
Nicotinamide Riboside) that could pose even the
slightest risk to her child.

The nicotinamide riboside product she was taking

before was called Thorne NiaCel (now
discontinued) – which contained Nicotinamide
Riboside Chloride made by Chromadex.

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Chromadex also produces Nicotinamide Riboside

under their own brand; called Tru Niagen.

As of yet, Rhonda hasn’t come back to taking

Nicotinamide Riboside and has said she is waiting
for more human research to be completed.

Resveratrol

Rhonda has had David Sinclair on the podcast

discussing the positive effects of Resveratrol.

Since that podcast, Rhonda has posted a literature

review of Resveratrol on her site.

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However, she mentioned in her June 2023 Q&A that

she still does not take resveratrol.

For more on David Sinclair and the supplements he

takes, including Resveratrol and NMN, see this
separate post.

Metformin
Metformin has been studied in humans since the
1950’s and is most commonly taken to battle type 2
diabetes. In recent years it has become popular
amongst biohackers looking to extend their
healthspan + lifespan. As this novel, off-label use
has become more popular, it has invited further
research into whether this approach makes sense.

In a podcast with Kevin Rose (Jan 2020 – link),

Rhonda discussed the use of metformin for
longevity.

She notes that exercise is better at preventing type

2 diabetes than metformin, citing a randomized
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controlled trial involving 3,200 people [30] . She also

questions the value of metformin in healthy
individuals who exercise. This is because the health
benefits of exercise are vast and well documented,
and it appears that metformin inhibits a number of
these. Namely:

Reduction in gaining lean muscle mass whilst on

an exercise program, compared to placebo [31] .
Inhibition of mitochondrial adaptations and
improvements in cardiorespiratory fitness by 50
percent and diminished whole-body insulin
sensitivity after aerobic exercise [32] .

So when it comes to healthy individuals who

exercise, she doesn’t see any synergy with the use
of metformin for improving healthspan and lifespan.
However, for people who don’t exercise, the use of
metformin may warrant further inspection. See
Rhonda’s research section on metformin for more
info.

Note that if you’re interested in taking the

prescription drug metformin for off-label use, you
should consult with a doctor on the subject. The
above does not constitute medical advice in any
shape or form.

Athletic Greens
Rhonda doesn’t take Athletic Greens, and nor has
she in the past. However, she was asked by a
subscriber of hers what she thinks of it.

Her response in her May 2022 Q&A was that

Athletic Greens contains a blue-green microalgae
called spirulina, which is a potential source of a liver
toxin called microcystins.

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See FDA warning and a paper on microcystins in

dietary supplements.

Therefore she suggested to the subscriber to

contact Althetic Greens for their microcystin testing
data.

To her knowledge, the subscriber didn’t receive a

reply containing data to allay this potential concern.

Lithium
In Q&A #56 (Feb 2024) Rhonda acknowledges
there are studies suggesting a correlation between
low-dose lithium and improved mental health.

That being said, the reasons she states for not

supplementing lithium are:

She hasn’t read anything that suggests a healthy

person, like herself, would benefit from
supplementing lithium.
There can be adverse effects when taking excess
Lithium. Couple this with the risk that
supplements often contain different levels of the
supplement they purport to contain; sometimes
up to 10x lower, sometimes up to 10x higher.
Rhonda doesn’t want to risk taking 10x more
lithium than she means to.
She would like to see some higher-quality
research showing benefits. For example, an RCT
study.

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This ends the main list of supplements.

Below we’ll look at supplements Rhonda used

during her pregnancy (a section which, of course,
won’t apply to all).

You can instead skip to the next section – Rhonda’s

Method for Choosing Supplement Brands.

Rhonda’s Pregnancy,
Breastfeeding & Toddler
Supplements
See this detailed post for the details on which
supplements Rhonda took during pregnancy and
breastfeeding.

Then separately see this post on the supplements

Rhonda gave to her growing toddler.

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Rhonda’s Method for Choosing

Supplement Brands
The supplement industry, surprisingly, is largely
unregulated. Especially when compared to the
stringent regulations that are imposed on the
pharmaceutical industry. This amplifies the
importance of choosing a supplement that you can
rely upon. In a Tim Ferriss interview Rhonda
recommended that you check if the supplement
brand you’re looking to buy is certified by the NSF
(National Sanitary Foundation). Their role is to
independently test and certify supplements, to
ensure they do not contain undeclared ingredients
or contaminants.

As a guideline, below is the list of brands that

Rhonda often uses (either currently, or in the past):

Pure Encapsulations – see their NSF certification

Thorne Research – see their NSF certification
Life Extension – see their NSF certification

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Then separately, Rhonda has discussed using

Labdoor and Consumer Lab in order to check
products for contaminants such as heavy metals.

Closing Remarks
If you’ve got any queries on the above, please
leave them below in the comments.

If you value the research and content that Rhonda

is putting out, consider signing up to become a
premium member on her site.

Firstly, this crowd-sponsored support allows her to

continue to work independently, without being
reliant on sponsors or grants. Secondly, premium
members get a number of exclusive benefits,
including members-only emails, monthly Ask Me
Anything live streams, and open access to use her
genetics reports.

Post Change Log

For those interested, see the change log for a list of
content updates over time.

Further Reading
Rhonda Patrick’s Diet – including examples of
her breakfast, lunch and dinner
Rhonda Patrick on Pregnancy & Breastfeeding –
notes on many of the key things Rhonda has
discussed about pregnancy, breastfeeding &
baby health – based on her journey into
motherhood
Supplements for Children – the supplements
Rhonda discussed giving to her toddler

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28/11/24 9:50 Rhonda Patrick Supplements List (2024)

References
1 Omega-3: A Link between Global Climate Change and
Human Health – Jing X. Kang | 2011 | Biotechnology
Advances

2 Metabolism of α-linolenic acid in humans – G.C. Burdge |

(see section 7.2 of paper) | 2006 | Journal: PLEFA

3 Metabolism of α-linolenic acid in humans – G.C. Burdge |

(see section 7.2 of paper) | 2006 | Journal: PLEFA

4 Blood docosahexaenoic acid and eicosapentaenoic acid in

vegans: Associations with age and gender and effects of an
algal-derived omega-3 fatty acid supplement – Sarter et al. |
2014 | Clinical Nutrition

5 Blood docosahexaenoic acid and eicosapentaenoic acid in

vegans: Associations with age and gender and effects of an
algal-derived omega-3 fatty acid supplement – Sarter et al. |
2014 | Clinical Nutrition

6 Blood n-3 fatty acid levels and total and cause-specific

mortality from 17 prospective studies – Harris et al. | 2021 |
Nature Communications

7 The Omega-3 Index: Clinical Utility for Therapeutic

Intervention | William Harris | 2010 | Current Cardiology
Reports

8 Vitamin D: A Micronutrient Regulating Genes – Carsten

Carlberg | 2019 | Current Pharmaceutical Design

9 Vegetables and Mixed Dishes Are Top Contributors to

Phylloquinone Intake in US Adults: Data from the 2011-2012
NHANES – Harshman et al. (2017)

10 Circulating uncarboxylated matrix Gla protein, a marker of

vitamin K status, as a risk factor of cardiovascular disease
– van den Heuvel et al. (2014)

11 The relationship between vitamin K and peripheral arterial

disease – Vissers et al. (2016)

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12 Suboptimal magnesium status in the United States: are the

health consequences underestimated? – Rosanoff et al.
(2012)

13 The pharmacology of the antioxidant lipoic acid, Bianchetti

| 1997 | General Pharmacology

14 Dark Chocolate Acutely Improves Walking Autonomy in

Patients With Peripheral Artery Disease – Violi et al. (2014)

15 Dark chocolate supplementation reduces the oxygen cost

of moderate intensity cycling – Patel et al. (2015)

16 Cocoa consumption dose-dependently improves flow-

mediated dilation and arterial stiffness decreasing blood
pressure in healthy individuals – Claudio et al. (2015)

17 The effect of flavanol-rich cocoa on the fMRI response to a

cognitive task in healthy young people – Francis et al
(2006)

18 Benefits in cognitive function, blood pressure, and insulin

resistance through cocoa flavanol consumption in elderly
subjects with mild cognitive impairment: the Cocoa,
Cognition, and Aging (CoCoA) study – Desideri et al.
(2012)

19 Cocoa Flavanol Supplementation Influences Skin

Conditions of Photo-Aged Women: A 24-Week Double-
Blind, Randomized, Controlled Trial – Chung et al. (2015)

20 Cadmium and lead in cocoa powder and chocolate

products in the US Market – Abt et al (2017)

21 Cocoa flavanol consumption improves cognitive function,

blood pressure control, and metabolic profile in elderly
subjects: the Cocoa, Cognition, and Aging (CoCoA) Study
—a randomized controlled trial – Mastroiacovo et al.
(2014)

22 Enhancing dentate gyrus function with dietary flavanols

improves cognition in older adults – Brickman et al. (2014)

23 Dietary pyrroloquinoline quinone (PQQ) alters indicators of

inflammation and mitochondrial-related metabolism in
human subjects – Harris et al (2013)

24 Effect of the Antioxidant Supplement Pyrroloquinoline

Quinone Disodium Salt (BioPQQ) on Cognitive Functions –
Itoh et al (2016)

25 Add-on Treatment with Curcumin Has Antidepressive

Effects in Thai Patients with Major Depression: Results of

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a Randomized Double-Blind Placebo-Controlled Study –

Kanchanatawan et al. (2018)

26 Mechanisms of probiotic action: Implications for

therapeutic applications in inflammatory bowel diseases –
Vanderpool et al. (2008)

27 Probiotics: progress toward novel therapies for intestinal

diseases – Yan et al. (2010)

28 P884 No shared mechanisms among “old” and “new”

VSL#3: Implications for claims and guidelines – C De
Simone (2018)

29 P884 No shared mechanisms among “old” and “new”

VSL#3: Implications for claims and guidelines – C De
Simone (2018)

30 Reduction in the Incidence of Type 2 Diabetes with

Lifestyle Intervention or Metformin – Diabetes Prevention
Program Research Group (2002)

31 Metformin blunts muscle hypertrophy in response to

progressive resistance exercise training in older adults: A
randomized, double-blind, placebo-controlled, multicenter
trial: The MASTERS trial – Walton et al (Sept 2019)

32 Metformin inhibits mitochondrial adaptations to aerobic

exercise training in older adults – Konopka et al (2018)

 Subscribe 

Join the discussion

231 COMMENTS Newest 

 Comment search...

Emily

 14 days ago

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28/11/24 9:50 Rhonda Patrick Supplements List (2024)

Hi John, firstly your website is absolute gold! Huge

thank you!
Secondly I wondered if Dr Rhonda switched from
BROQ to Avmacol (as listed here)? I thought she
was previously taking BROQ..I had a look through
your change log page but couldn’t find when/if/why
she made a switch from one to the other (I may
have missed it).

I’m looking to buy a sulforaphane sup and trying to

decide between them.

Thanks and have the best day ahead!

 Last edited 14 days ago by Emily

Reply

John Author

 Reply to Emily  13 days ago

Hi Emily, thanks for the comment. Yes, that’s

right, Rhonda mentioned in her October Q&A
that she’s using Avmacol as her sulphoraphane
supplement, rather than BROQ. In that
particular update she didn’t mention the reason
for the switch. If I had to guess, it might be as
simple as Avmacol is gentler on the digestive
system/stomach. However, don’t quote me on
that. I’ve update the change log now to reflect
this.

Reply

Emily
 Reply to John  13 days ago

Thanks so much, John.

Reply

Charlie

 7 months ago

Thank you so much for making these! I frequently

check page and the one from Huberman and Peter

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Attia when adding new supplements.

Reply
Plutonic

 8 months ago

List says RP’s K is MK4, link says MK7

Reply

John Author

 Reply to Plutonic  8 months ago

Ah, good spot, thanks. Have updated the MK4

reference in the list to MK7.

Reply

Mang
 Reply to John  7 months ago

Need to update the dosage too

Reply

John Author

Reply Man  7 months

 ago
to g

You’re right, thanks! Had mg

rather than mcg. A typo, but
important nonetheless.
Fortunately Life Extension don’t
do anything near that dose in mg,
so would have been possible to
notice the issue ahead of time.

Reply

Karen

 10 months ago

Rhonda mentioned taking inostitol for better sleep

prior to bed. Any further info? One scoop in water,
but what brand?

Reply

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John Author

 Reply to Karen  10 months ago

Hi Karen, thanks for the nudge on this, just

caught up with where she mentions that (Q&A
#55). My first guess was Pure Encapsulations,
as she tends to use that brand a lot. Sure
enough, their inositol product is formulated as a
powder that you take scoops of. Compared to
most inositol brands whose default product is
capsules. So Pure Encapsulations would be my
guess. 1 scoop = 2.1 grams according to their
website. If you’re looking inositol up online and
see myo-inositol in some places, that’s the
specific type that she’s taking. There are more
types, but generally inositol… Read more »

Reply

Carlos

 1 year ago

Thanks for the awesome work!

I found out Pure Encapusulations is owned by

Nestle (a company I do my best to not support). Do
you recommend another alternative in addition to
the Thorne 2 a Day?

Thanks!

Reply

John Author

 Reply to Carlos  1 year ago

Hi Carlos – yes this is true, Nestle bought them

some years previously. Thorne’s multivitamin is
the only other one I’ve heard Rhonda mention
taking.

Reply

Dennis

 1 year ago

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28/11/24 9:50 Rhonda Patrick Supplements List (2024)

thank you so much for the list, been peeking on

here many many times

Reply
Sofia

 1 year ago

All I can say is THANK YOU!!! This was such a well

documented summary and I haven’t been able to
find it anywhere else.

Reply

John Author

 Reply to Sofia  1 year ago

Thanks Sofia!

Reply

Kathleen

 1 year ago

Hi John., On Rhonda’s 9/2 Q&A session she said

that choline bitartrate is a better supplementation
source and she likes the one by Pure
Encapsulations. Thanks.

Reply

John Author

 Reply to Kathleen  1 year ago

Hi Kathleen, thanks for the comment and

pointing that out, much appreciated it. Have
updated the post to reflect this. This change
definitely makes a lot of sense, as you don’t get
a lot of choline per capsule with the
phosphatidyl version.

Reply

T.Q

 1 year ago

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28/11/24 9:50 Rhonda Patrick Supplements List (2024)

Thank you so much John for such a valuable post! I

think I can speak on behalf of all of us …. We
Reallllllly Do Appreciate you! … Love it.

One thing about CocoVia though, in her Aliquot

podcast she mentioned she takes 375 mg, while the
lowest product in CocoVia is 450!! even the koran
women study mentioned was done on women who
were on 320 mgs daily for 24 weeks.

Did I get that wrong?

Reply

John Author

 Reply to T.Q  1 year ago

Hi, thanks for the message, apologies for the

delayed reply. Yes – regarding the current
dosages, as of Cocoavia’s website at the time of
writing: Cardio Health capsules – 250 mg per
capsule – 500 mg for 1 serving (2x capsules)
Cardio Health powder – 500 mg per 1 scoop
(6.4g) Memory+ capsules – 250 mg per capsule
– 750mg for 1 serving (3x capsules) This hasn’t
always been the case – Cocoavia have adjusted
their products over time. Currently Cardio Health
and Memory+ both have 250 mg capsules; but
previously they had different capsule sizes, and
they’ve now merged… Read more »

Reply

T.Q
 Reply to John  1 year ago

Much appreciated

Reply

david

 1 year ago

You are doing a huge service to everyone reading

these by making it more approachable and time
effective. Thank you

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Reply

John Author

 Reply to david  1 year ago

Thanks David! Trying!

Reply

jen

 1 year ago

If you are a RN or MD, pure encapsulations has a

provider account you get 50% off everything.

Reply

La Gitana

 1 year ago

Hello, where can I find Rhonda’s latest supplement

update? Is it from July 2022? Thanks!

Reply

John Author

 Reply to La Gitana  1 year ago

Hi. Rhonda’s latest supplement update is from

January, and the post is now updated to reflect
this. Take a look and let me know if you have
any questions.

Reply

Sara

 1 year ago

Hi,

In Rhonda’s most recent QandA she mentioned a

calcium/k/d she takes. Any idea the brand? Thanks!

Reply

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John Author

 Reply to Sara  1 year ago

Hi Sara. Rhonda actually didn’t mention which

brand this is from. She commonly uses Pure
Encapsulations or Thorne, and only Pure
Encapsulations of the two offer something
similar. They have their Calcium K/D
supplement which comes in capsules. Rhonda
mentioned it has 600 mg of calcium and 1,000
IU of vitamin D. The Pure Encapsulations
product certainly has 1,000 IU of vitamin D, but
just 400 mg, per serving, calcium. But she might
have just misspoke.

Anyway, because she didn’t mention the brand,

this is just my best guess to date.

Reply

Josh

 1 year ago

Both her Multivitamins also haave2,000 IU vitamin

D. Not sure why she needs 5k

Reply

John Author

 Reply to Josh  1 year ago

Hi, yes, her multivitamin supplement’s contain

2,000 IU also. Rhonda talks a lot about the
value of testing vitamin D levels to find out what
is individually needed to us into our desired
range. Presumably if 5,000 IU, plus the 2,000 IU
in the multi was resulting in her 25-OH-D3 levels
being too high, then she would cut back.

I’ve definitely heard of people taking 10,000 IU

per day (or more!) in winter, and not having
excessively elevated vitamin D blood test
results. So there is some individual variation to
take into consideration.

Reply

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Alan

 1 year ago

The O.N.E. multi doesn’t contain K1 or K2, at least

as far as I can tell:
https://smartq.pureforyou.com/products/392518409
91266/o-n-e-multivitamin

Love your posts! Thank you! (yes, I check back

regularly.)

Reply

John Author

 Reply to Alan  1 year ago

Hi Alan, thanks for the comment. Great spot.

I’ve now learnt that Pure Encapsulations ONE in
the UK contains vitamin K, and in the USA it
doesn’t. Mistakenly, I had used the ingredients
list from the UK version. Link to the UK version
so you can see I’m not hallucinating

Now that I look further, there’s a lot of

differences between the UK & USA version; so
I’ll need to re-do that comparison table. Will
make time to.

Reply

John Author

 Reply to John  1 year ago

Ok, have now updated the post with the

correct USA ingredients. Have also
made a separate post (here) with the
comparison between USA and UK
versions of ONE.

Reply

Load Rest of Comments

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by John | Rhonda Patrick | Last Updated: April 18, 2024

Rhonda has researched red light therapy fairly

extensively – as you can see from the topic page on
her website. Utilizing this research, she
found… Read More

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28/11/24 9:50 Rhonda Patrick Supplements List (2024)

Rhonda Patrick’s Sauna Protocol

by John | Rhonda Patrick |

Last Updated: May 4, 2023 | 2 Comments

Rhonda describes her sauna protocol as the

following… Using a dry sauna (rather than infra-
red), her typical sauna session will be: Note: this is
a… Read More

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