Rhonda Patrick Supplement List for Optimal Health and Wellness in 2025

Rhonda Patrick is a scientist and a prominent figure in the wellness, fitness, and longevity field. She aims to educate people through her FoundMyFitness podcast and website and has also been a guest on many similar podcasts.

Rhonda has a PhD in Biomedical Sciences, with most of her research focused on dietary and supplement interventions. She aims to translate complex research into actionable practices and shares her own approaches.

This article looks at Rhonda Patrick’s current supplement routine and its backing by the scientific literature. As a wellness enthusiast with an MSc in Biomedical Science, I listened to many podcast episodes and dug deep into their resources and beyond to give you a structured summary of Rhonda’s supplement stack.

Rhonda Patrick’s approach to supplements

Rhonda takes a variety of supplements, categorized into essentials for daily use (morning and evening stacks), training-related ones, and intermittent supplements for specific needs.

Here is a brief overview table, and I will explain Rhonda’s reasoning for taking the supplements in detail below, along with insights from scientific research.

Rhonda Patrick's supplement stack overview

Essential supplements for daily health

Rhonda takes many daily supplements, which she calls “basics.” Her daytime ones are aimed to improve overall health and focus, while evening ones are suggested to promote relaxation and better sleep.

Do not worry if you do not understand or recognize some of these supplements — I will break down each one below.

Vitamins and minerals

Vitamin D

Rhonda takes around 4,000 IUs of vitamin D daily and believes most people would benefit from it for overall health and cognition.

Vitamin D deficiency is very common, especially in countries with limited sunlight in the winter. The vitamin is essential for bone health and the immune system. Additionally, vitamin D deficiencies have been associated with increased anxiety and depressed mood. Some evidence suggests vitamin D may delay melatonin production and sleep; thus, it is sometimes advised to take it in the morning with a source of healthy fats.

Personally, I take vitamin D in the colder months as recommended by my doctor based on my blood vitamin D levels, and found it helps with the winter blues a little bit. So, if you live in a region that has little sun, I suggest testing your vitamin D levels to check if you need to supplement. The daily requirement for most adults is 600 IU, however, you may get prescribed a much higher dose if you are deficient in order to restore your vitamin D levels.

Vitamin K2

Rhonda discusses vitamin K2 supplementation and has mentioned she takes K2 daily, but she does not go into detail about why she personally does it. Vitamin K is an essential vitamin that plays a role in multiple homeostatic processes, from bone tissue maintenance to the immune system. The recommended daily intake of vitamin K for adults is 120 mcg for males and 90 mcg for females, with most Americans meeting the daily requirements with food. Some foods rich in vitamin K are leafy greens, broccoli, vegetable oil, and natto.

Multivitamin

Although Rhonda’s diet already aims to provide all the essential micronutrients, she likes to take a multivitamin to ensure she does not lack anything.

I agree that multivitamins are a convenient option for many; however, they may fail to address your specific needs and deficiencies. If you do decide to take one, consult carefully with your doctor to ensure none of the ingredients interfere with any medication you may be taking. Or to avoid excessive intake.

Benfotiamine

Rhonda says she takes benfotiamine, a lab-made version of vitamin B1, otherwise known as thiamine. The compound plays a vital role in energy metabolism and supports the functioning of the nervous system, heart, and muscles.

Benfotiamine has a much higher bioavailability than vitamin B, and thus, this form may be better for supplementation. However, most healthy people get enough thiamine by eating a balanced diet, so many do not need supplementation.

Antioxidants and anti-inflammatories

Omega-3

Rhonda discusses omega-3 fatty acids a lot. In fact, you can get her guide on omega-3s if you subscribe to her website. Naturally, I analyzed what she suggested. One of the key points Rhonda makes is that there are no standardized dosages for omega-3s. She also encourages routine blood work testing to determine supplementation needs, which I completely agree with.

Rhonda currently uses 2,400 mg liquid fish oil with 1,410 mg EPA and 990 mg DHA without specifying the dose for the suggested longevity, anti-inflammatory, and antioxidant benefits.

Omega-3 fatty acids are naturally found in foods that are high in healthy fats, particularly fatty fish and seafood; however, the levels of EPA and DHA can vary among these sources. Many people do not regularly consume nuts, seeds, or fatty fish, so taking a high-quality omega-3 supplement may be beneficial. Symptoms of omega-3 deficiency can include rough, dry skin and joint issues.

Sulforaphane

Rhonda takes a sulforaphane supplement to improve her blood glucose control and for its antioxidant, anti-cancer, and anti-inflammatory properties. Sulforaphane is a compound naturally found in cruciferous vegetables.

I reviewed the studies she referenced and found insufficient evidence to support the proposed benefits for human health. Currently, most evidence comes from in vitro studies or animal research.

One human study suggests that consuming a broccoli sprout beverage high in sulforaphane may enhance detoxification from air pollutants. However, it's important to note that the human body already has systems that help naturally remove pollutants, making these claims about supplements questionable. In addition, there are no established medical guidelines regarding the need to ‘detoxify’ the body.

Alpha-lipoic acid (ALA)

Patrick’s main motivation for taking ALA is its potential to reduce advanced glycation end product (AGE) levels. AGEs are formed during metabolism and have been associated with an accelerated aging process and increased risk of chronic diseases. ALA has antioxidant and anti-inflammatory properties, which are theorized to benefit the human body. In agreement with Patrick’s idea, ALA supplementation was shown to reduce the levels of AGEs in individuals with type 2 diabetes; however, more evidence from clinical studies is needed, as it is unclear whether this reduction has any benefits for human health.

CoQ10

Rhonda takes coenzyme Q10 (CoQ10) for its cardiovascular benefits and has shared a study on X to back up the claims. A randomized, double-blind, placebo-controlled, multicenter trial included 420 individuals with moderate to severe heart failure who were administered 100 mg of CoQ10 three times a day for 16 or 106 weeks. The results showed that the long-term CoQ10 administration group had lower cardiovascular disease and all-cause mortality, fewer hospital stays for heart failure, and improved their NYHA functional class, which reflects a better quality of life.

While the study's results were very promising, its evidence shows that CoQ10 supplementation supports cardiovascular health in individuals with pre-existing cardiovascular disease.

Currently, there is insufficient evidence to support cardiovascular benefits in healthy individuals. Some research indicates that the compound may reduce levels of inflammation-associated molecules (in doses of 300–400 mg) and fatigue; however, the available studies differ significantly in design and outcomes, making it difficult to draw conclusions.

PQQ

When asked by followers, Rhonda said she takes pyrroloquinoline quinone (PQQ) for cognitive function and reduced inflammation. PQQ is a naturally occurring compound in our bodies that has antioxidant properties and is involved in energy production. It has several proposed health benefits, however, more clinical trial data is needed to confirm them.

The study Rhonda has shared is very small (only 10 participants), and while it did present data that may support the idea that PQQ lowers inflammation in a similar manner as in animals, it is simply too small and short-term to take it as conclusive evidence.

There is some data that PQQ improves cognitive function in animals. However, the two human trials exploring PQQ’s effects on the brain seem to have been sponsored by the same brand and were small-scale (20 and 41 subjects), which is a huge limitation in clinical trials. One showed that PQQ supplementation may increase blood flow and oxygen metabolism in the brain. The second one suggested that PQQ may also reduce age-associated cognitive decline, especially decline of attention and working memory. Despite the few human studies, I did not find convincing evidence to support PQQ’s benefits.

Energy and performance

Creatine

Rhonda takes 5 g of creatine monohydrate daily. Creatine is a substance naturally found in the body and plays a role in energy metabolism. As a supplement, creatine is one of the most well-researched options available, and many people, particularly those involved in fitness, opt to take it.

Rhonda does not provide an in-depth discussion on creatine, but research supports the idea that it enhances physical performance. This includes improvements in strength, maximal effort, and explosive power.

Additionally, creatine increases muscle strength and power and enhances anaerobic capacity. A meta-analysis of 23 studies found that males tend to experience greater improvements in strength when combining creatine with resistance training compared to females. Another meta-analysis of 44 trials found that combining creatine with resistance training promotes only a small increase in muscle growth.

Some evidence suggests that creatine might aid recovery by reducing muscle damage; however, this evidence is not entirely conclusive. Overall, creatine is beneficial for most sports, as it improves strength and power during resistance and high-intensity training. However, athletes in sports that require long-duration endurance may be negatively affected by an increase in water weight due to water retention in the muscles associated with creatine use.

I believe creatine is beneficial for active individuals seeking to increase and maintain muscle mass, enhance training performance, improve recovery, and boost overall physical performance during workouts and daily activities. I also take 5 g daily but chose to skip the loading phase of higher intake to reduce the side effects of increased water retention and bloating. However, you should consult with your doctor before taking it if you have any underlying health conditions.

Supplements for relaxation and recovery

Magnesium

Rhonda takes magnesium glycinate, around 125–130 mg, to ensure she meets her 350 mg daily requirements. She prefers to take hers at night due to anecdotal evidence that it may help with sleep quality. However, in her later videos, when talking about her evening supplements, she talks about also taking a magnesium chelate-L-theanine blend supplement. So, it is assumed that she now takes the glycinate in the morning, but it is unclear.

Magnesium is vital for electrolyte balance in the body and several physiological functions. Magnesium glycinate is suggested to improve sleep and reduce anxiety, while forms like magnesium sulfate, otherwise known as Epsom salts, are promoted for muscle relaxation. Each form of magnesium may have different roles, so it is important to know what you want to address when choosing a supplement.

Melatonin

Rhonda takes melatonin at night. She previously took 20 mg per night but has now reduced her dose to 10 mg, which she admits is still pretty high. Her reason for taking such a high dose is that it seemed to really help with her night terrors, which tend to happen when she is stressed. However, she prefers the lower 10 mg dose because it does not leave her groggy in the morning. Regarding her sleep, Rhonda says she does tend to fall asleep a bit faster when taking melatonin, but her main motivation is addressing night terrors. While it works for Rhonda, no studies prove that melatonin can reduce or eliminate night terrors.

A meta-analysis of 19 studies concluded that melatonin supplementation significantly reduced the time it takes to fall asleep, increased total sleep time, and improved overall sleep quality. The effects were greater with higher doses and longer use. The evidence is less conclusive when it comes to treating insomnia, but there is some evidence to suggest melatonin may be beneficial. However, it is essential to consult your doctor for personalized dosage and usage recommendations.

Melatonin may also be beneficial for realigning the circadian rhythm, particularly in cases of jet lag or shift work. Supplementing with melatonin may help to readjust the body's internal clock. However, the evidence and guidance are inconclusive. Based on the research, the effectiveness and appropriate dosage of melatonin supplements for improving sleep varies significantly from person to person. Some individuals may find melatonin helpful, while others may not experience the same benefits.

Intermittent supplements for specific needs

Besides her current supplement routine, Rhonda also takes some supplements only when needed, such as gut health and immune system support or extra training recovery.

Gut health and digestion

Rhonda aims to support her gut health by eating probiotic-rich foods such as kimchi, yogurt, and kombucha.

If she feels like she needs more gut support due to travel or being put on antibiotics, she takes a probiotics course in line with general physician recommendations. However, there is very little info where she talks about taking probiotics.

Immune system support

Liposomal vitamin C

It is probably no surprise that Rhonda takes liposomal vitamin C to support her immune system if she feels like she is catching a cold. Vitamin C is essential for the immune system's function, supporting defense against various pathogens. A meta-analysis of 10 trials confirmed that vitamin C significantly reduced the duration of severe symptoms but had a lesser effect on mild symptoms. The liposomal form increases the absorption and bioavailability of vitamin C.

Zinc lozenges

If Rhonda feels like she is developing symptoms of viral illness, she sucks on zinc lozenges, taking about 80–100 mg of zinc a day. She prefers lozenges to regular supplements due to their local effects on the airways as well as immune support.

On her website, Rhonda states that zinc is essential for the immune system and fighting off viruses and bacteria. It has anti-inflammatory and antioxidant properties, yet the precise mechanisms are not understood. Zinc lozenges may be effective at treating mild symptoms of the common cold if they are used at the early onset of symptoms.

However, there is a discrepancy between studies, and it seems that the effectiveness is highly dose and formulation-dependent. If you prefer lozenges over standard supplements, you might want to give them a try. However, I could not find any studies that compare the effectiveness of the two. Lozenges are a popular choice for relieving sore throats, so it makes sense to consider ones that contain added zinc.

Collagen and training-related supplements

Glutamine

On days of intense training, Rhonda supplements with glutamine. She finds it helps her avoid a compromised immune system due to such intense training. She also takes it when she feels she has been exposed to illness and has mentioned that supplementing with glutamine has helped with her gut health.

A randomized, placebo-controlled study on 12 basketball players found that daily supplementation with 6 g of glutamine lowered post-exercise muscle damage marker levels. Another double-blind, randomized, placebo-controlled crossover study on 16 healthy participants showed that taking glutamine post-exercise led to less muscle soreness, with the effects being greater in males than females.

People who are following strenuous exercise regimens may benefit from adding glutamine to their supplement stack. However, proper recovery, rest, and nutrition should be the first step in recovery.

Regarding gut health, some studies found improvements in gut permeability with short-term high-dose glutamine supplementation, but many also did not see significant improvements with longer-term, lower-dose use. I would say the evidence is inconclusive, and glutamine does not seem like a holy grail for gut health.

Whey protein

On days when Rhonda does not eat enough protein, she supplements with whey protein.

Protein powders can be a great addition to your diet to boost your protein intake, and no, they are not just for weightlifters after the gym. Isolates are the purest form and are usually easier on digestion, but you can experiment with different protein blends, sources, flavors, and brands to find what works best for you. Just make sure the formula is third-party tested.

Instead of a protein shake, I sometimes make overnight oats with protein powder to get a boost of protein with my first meal and to keep me fueled until lunch.

Hydrolyzed collagen

Patrick also mentioned that she takes hydrolyzed collagen made specifically for skin benefits and to have higher bioavailability.

Collagen production tends to decrease with age, leading to loss of skin elasticity and tone and wrinkle development. Supplementing with type 1 collagen may improve the appearance of skin and boost elasticity, hydration, and youthful appearance. However, the studies in humans are inconclusive, and only small improvements are seen.

I think that using collagen supplements may improve your skin's appearance a little bit. However, an overall healthy lifestyle, a suitable skincare routine, and avoiding overexposure to the sun should come first. Collagen has gotten a lot of attention recently with amazing marketing. Unfortunately, the before-and-after photos are usually photoshopped or involve individuals who underwent cosmetic procedures. If you do decide to take collagen, remember that vitamin C increases collagen production, so look for a combination formula or make sure you get enough in your diet.

Rhonda also takes collagen formulated for joint health. Skin and joints are composed of different collagen types — types 1, 3, and 2, respectively. So, it makes sense to have different supplements for different needs.

Specialized supplements for life stages

Iron

Rhonda takes an iron supplement during her menstruation. This may be useful for people who struggle to get enough iron through their diet, have a heavy flow, have a history of low blood iron levels, or have been diagnosed with iron deficiency.

Just be aware that iron supplements cannot be taken together with caffeine, dairy, anti-acid medication, or calcium supplements. There should be at least an hour between the two. Also, vitamin C increases the absorption of iron to some extent, thus, you may want to opt for a combined supplement or take it with some fruit or orange juice.

Cognitive function and nootropics

Rhonda is an advocate for exercise being essential for cognitive function and has posted on X (formerly Twitter): “When it comes to boosting mood and cognitive function, it's hard to find any nootropic supplement that can compete with the profound effects of just 10 minutes of high-intensity interval training.”

However, she does sometimes swap her afternoon coffee for a nootropic drink that she calls “brain dynamite.” Here are all the ingredients and their suggested benefits:

Ingredient	Benefit	Strength of evidence
Lion’s mane mushroom	Improved cognitive function and mood	More research in humans is needed
Cocoa powder	Boosts cognitive function and mood; powerful antioxidant; cardioprotective properties	Human studies are inconclusive but promising
Coconut powder and MCT powder	Contains vitamins and minerals; source of fats; may support weight loss; may boost energy	More research in humans is needed
Stevia and cinnamon	Natural sweetness and flavor	N/A

If you are interested in more details about what Rhonda Patrick eats and drinks throughout the day, we have a dedicated article for you.

Choosing high-quality supplements

Regardless of what supplements you decide to or have been advised to take, choosing high-quality ones is paramount. Look for third-party testing certificates to ensure you are getting a quality product with exactly what it says on the label.

Rhonda has some of her favorite brands that she trusts for providing high-quality products and tends to go back to. And when not opting for her regular brands, Rhonda says, “If I’m trying something new, I always check third-party testing.” She suggests looking for NSF International or ConsumerLab certificates.

In her guide on omega-3s, she also suggests paying attention to the following aspects to pick the best supplement:

• Freshness. The supplement should have low oxidation (TOTOX score* <10 (according to Rhonda Patrick)).
• Purity. Look for certificates that the supplement is free/low in contaminants.
• Form. Opt for higher bioavailability forms (triglycerides or phospholipids are best).
• Concentration. Choose supplements with a higher omega-3 ratio to other fats (at least 80%).

*TOTOX measurements are more reliable for unflavored fish oil-based products. Flavored or krill oil/phospholipid-based products may not be measured accurately.

Conclusion

Rhonda Patrick takes many supplements aimed at supporting overall health, longevity, and cognitive function. Some of them, like omega-3, vitamins D, C, and magnesium, have extensive scientific backing and are widely used worldwide. Others, like Avmacol, alpha-lipoic acid, or PQQ, still lack strong and conclusive evidence of benefit for human health.

I liked that in her more recent shows and appearances on other podcasts, she does not mention the exact doses of supplements she takes to avoid others blindly copying what works for her. I also agree with her point that you should always ensure you are buying a high-quality supplement with third-party testing. Regardless, I have to note that this supplement list is not suitable for everyone.

Also, Rhonda Patrick supplements with higher than recommended doses of several of the compounds, some of which still lack conclusive evidence and, thus, guidelines for usage.

However, Rhonda is a scientist with a deep understanding of the compounds; she has access to the latest research, collaborates with experts in her field, and gets regular testing done, which goes beyond yearly bloodwork. My point is that she has a greater safety net when it comes to monitoring potential side effects, making it more likely for her to notice and address any issues early on.

Overall, I urge everyone to regularly test for any deficiencies and supplement according to their doctor’s recommendations. Incorporating protein powder, collagen supplements, omega-3, and vitamin D is likely safe and beneficial for most, but it is not necessarily required.