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Dr. Rhonda Patrick’s Supplements Overview

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Before we start, I want to remind you that before you begin any regular dosing of supplements, it’s important to talk to your doctor about your current health needs. All medicines and supplements, even over the counter, need to play well with your body and any medications you may already be taking. Be happy, healthy, and safe! Ok, let’s talk about Dr. Rhonda Patrick’s Supplements uses and recommends.

Dr. Rhonda Patrick’s Supplements (core):

Dr. Rhonda Patrick’s supplements (secondary):

Dr. Rhonda Patrick’s supplements – preferred Nootropic “Smart Drug” Choices:

Foods Rhonda has recommended:

Dr. Rhonda Patrick’s supplements – Pregnancy & Breastfeeding:

This list is compiled through a combination of Rhonda’s tweets, and her podcast episodes. The intention is to keep it as up to date as possible. If you see something that needs changing, comment below.

Dr. Rhonda Patrick’s Supplement List – Base

Multivitamins

According to her blog, Dr. Rhonda takes Pure Encapsulations O.N.E multivitamin. She chooses it because it has a wide range of micronutrients, using bioavailable forms, in adequate quantities.

It contains methyl folate, which can be used by people with MTHFR gene polymorphisms (half the population). It also has other goodies she likes (lutein, CoQ10, Boron etc).

Dosage: 1 capsule per day

N.B. For those outside the USA, where this supplement is hard to purchase, see this post I made on *good* alternative options.

Dr. Rhonda Patrick's Supplements OverviewDr. Rhonda Patrick's Supplements Overview

Vitamin D

Rhonda’s choice of Vitamin D supplement is Thorne Research D-1000. It comes in 1,000iu capsules.

Rhonda’s preferred multivitamin supplement (above) already contains 2,000IU of vitamin D3. She’ll sometimes supplement with an additional 2,000IU of D3, to compensate for getting limited sunlight.

Rhonda emphasises that its important to take vitamin D at the right dose; too little can be detrimental to health while too much can be toxic. Individual dosage will differ based on diet and how much natural sunlight you get. A quick test at your Dr. can tell you your current levels and help you determine any additional amounts you may need.

Its worth being careful not to overdo the vitamin D dosing; manifestations of vitamin D toxicity include: hypercalcemia and calcinosis, the associated calcification of soft tissues including organs such as the kidneys, heart, and lungs, along with blood vessels. Yikes!

Dosage: 2 capsules per day (2 x 1,000iu) – in addition to the 2,000iu already in her multivitamin – making 4,000iu total per day

Dr. Rhonda Patrick's Supplements OverviewDr. Rhonda Patrick's Supplements Overview

Vitamin K2

Rhonda’s go to choice for K2 is NOW’s Vitamin K-2 MK7.There are two popular forms of vitamin K2 commercially available. These are MK4 and MK7. MK7 is produced by bacterial fermentation of soy (referred to as ‘natto’), and it appears to have a longer half life then MK4.

Benefits of K2 are mostly related to bone strength and arterial health (reducing calcification or even decalcifying, with a possible reduction in blood pressure).

Dosage: Rhonda takes 1 capsule (100mcg) approximately 3 times per week (not daily).

Dr. Rhonda Patrick's Supplements Overview Dr. Rhonda Patrick's Supplements Overview

 

Omega-3 Fish Oil

Up until recently Rhonda took the Nordic Naturals – EPA Xtra omega-3s (see this tweet where she mentions it). It’s purified fish oil that comes from anchovies and sardines (important to note it doesn’t include oil from any larger fish such as mackerel, which helps keep heavy metals at a minimum). Each serving of 2 soft gels contain 1060mg EPA and 300mg DHA.

She has recently switched to a product called Norwegian PURE-3 – which apparently has slightly less oxidation. Worth noting that Norwegian Pure-3 sell two different Omega-3 supplements. The key difference is that one is high in DHA (pink packaging) and the other is high in EPA (blue packaging). Rhonda is now using the high DHA version.

Currently Norwegian PURE-3 is only available direct from the manufacturer. She suggests her previous go-to omega-3 supplement Nordic Naturals EPA Xtra is a good alternative.

Dosage: Rhonda takes 4 capsules per day of Norwegian PURE-3, which equates to 2,000mg (2g) DHA & 800mg EPA.

Dr. Rhonda Patrick's Supplements OverviewDr. Rhonda Patrick's Supplements Overview

 

Magnesium

Recently, on her podcast with Tim Ferriss, Rhonda discussed supplementing specifically with Thorne’s Magnesium Citramate. Magnesium is an essential micronutrient, crucial for mitochondrial function, and approximately 1/2 the US population is deficient in it.

Thorne’s Magnesium Citramate combines magnesium citrate with magnesium malate. Both of these forms are highly bioavailable, and can lead to increased absorption.

Dosage: 1 capsule (135mg) per day

Dr. Rhonda Patrick's Supplements OverviewDr. Rhonda Patrick's Supplements Overview

Further supplements Rhonda uses

Probiotics

Rhonda takes a maintenance dose of Visbiome probiotics between once per week or once every 2 weeks. Her diet does the heavy lifting of fiber intake to care for her gut. Up until recently, the probiotic she took was called VSL #3, which actually gets shipped with a cold pack, to preserve the active probiotic ingredients. VSL #3 has been the subject of over 60 human clinical trials as a medical food in the dietary management of gastrointestinal and liver disorders

Since the birth of her son and her breastfeeding needs, she has upped her probiotic intake to once daily. Research has shown that mothers who supplement with probiotic Visbiome during the last part of pregnancy and while breastfeeding had lower inflammatory biomarkers in their breastmilk and their newborns were less prone to colic.

Visbiome comes in two forms; tablets and powder sachets. Rhonda’s preference is for the sachets. Below are the key differences between the two options:

 Visbiome CapsulesVisbiome Sachets
Live Bacteria Count112.5billion450 billion
Approximate price per serving$1.7 per serving
– Each $51 tub contains 60 capsules, with 2 capsules per serving
$3 per serving
– $90 for 30 sachets, 1 sachet per serving

Dr. Rhonda Patrick's Supplements Overview

Collagen

Both Rhonda and Tim Ferriss take a collagen supplement by Great Lakes. Its beneficial for the connective tissues like tendons, ligaments, cartilage, joints and bone. You can also find Collagen in many flavors (mine is coconut chocolate, yum!). Make sure you check ingredients to make sure you get a high quality supplement.

Dr. Rhonda Patrick's Supplements Overview

Meriva (Curcumin Phytosome)

Rhonda cites a number of examples where NSAIDs (non steroidal anti inflammatory drugs) such as Ibuprofen are potentially quite bad for our health. And suggests an alternative, a highly bio available form of curcumin, known as Meriva.

Curcumin is the orange pigment in turmeric (the primary ingredient in curry). Natural turmeric root typically only contains about 3% curcumin. To enhance the effectiveness of Meriva over regular turmeric, the formulation does 2 key things; it provides a concentrated source of curcumin, and it binds the curcumin to a phospholipid for greater absorption. Specifically they use phosphatidylcholine complex from sunflower as the binding phospholipid.

A brief intro into how Meriva (curcumin extract) reduces inflammation. Inflammation is the body’s way of fighting illness and heal injuries. While it has a natural function, too much inflammation, or inflammation in the wrong places, can be a bad thing. Proteins called cytokines are responsible for cell signalling, and can both stimulate and reduce inflammation. Dysregulation of cytokines (various causes) can result in unnecessary inflammation of the body. Curcumin has been shown to attenuate the release of pro-inflammatory cytokines in a number of different studies.

Specifically Rhonda takes Thorne Reasearch’s Meriva-SF.

Dr. Rhonda Patrick's Supplements OverviewDr. Rhonda Patrick's Supplements Overview

Vitamin B-Complex

Rhonda previously took an ‘activated’ B-Complex produced by Swanson Ultra (see this tweet) in addition to her multivitamin ONE (which already contains all the B vitamins). Swanson’s B vitamin supplement is specifically formulated for high bio availability. It includes 400mcg of folate (for those of the population who can’t process folic acid efficiently). More info can be found on the Swanson product page.

For folks who have are T-homozygous on their MTHFR gene (SNP = rs1801133), which leads to poor uptake of folate, they may benefit from up to 800 micrograms supplementation of 5 methylfolate. ONE multivitamin has 400 micrograms, so this means you would need an additional source such as Swansons B-Complex, which has 400 micrograms per capsule. Other B vitamins that may be of benefit for this issue are B6 and B12.

Why is poor folate uptake a potential problem? Folate influences homocysteine levels. Low folate can mean high homocysteine, which can lead to hyperhomocysteinaemia, which can result in a number of problems, including cardiovascular disease.

For clarity on what T-homozygous means in the above context (because it confused me at first), the homo part of the word means “same/identical”. And the zygous part refers to the allele (a gene in a certain position). The “T” part refers to thymine, one of the four compounds that connect to the helixes that make up our DNA.

The one in particular to watch out for in your genetic report is 677TT, which has the worst enzyme activity, compared to the most common genotype 677CC. TT has 30% of the mean activity compared to CC individuals. Heterozygous individuals (CT) have a mean MTHFR activity of 65% compared to CC. (PubMed Source – unfortunately the abstract doesn’t include these figures, but I’ve checked, and the full text does).

If all this talk of MTFHR gene mutations has you curious, you can get your SNPs sequenced quickly and easily. Thus allowing you to access your genetic data. SNP sequencing costs as little as $69 from Ancestry. Or $79 from 23andMe. The main differences between the services will be the online interfaces which you use to collect your results + the version of the Illumina chip they’re using to sequence on. If you plan to use promethease to analyze your SNPs for nutrigenomic data, then the cheaper option is absolutely adequate.

23andMe also offer a $199 service, which provides health analysis on top of ancestry. But you don’t need this. With both their $99 and $199 packages you can export your SNPs, and run them through the promethease service for $5, which lets you drill easily into your relevant SNPs, and thus effectively access your health data even if you didn’t pay for that part of their service.

Rhonda Patrick also has a tool with which you can use to analyze your SNPs, located at foundmyfitness.com/genetics.

Dr. Rhonda Patrick's Supplements Overview Dr. Rhonda Patrick's Supplements Overview

Rhonda’s preferred Nootropic “Smart Drug” Choices

Rhonda’s approach to smart drugs is quite different from most. She stays away from compounds that are inhibitors of enzymes in the brain (which rules out a large number of traditional nootropics). She also stays away from compounds that humans haven’t evolved alongside, on the basis that with novel substances, its hard to know the potential long term side effect profile.

Choline – Alpha GPC

Rhonda takes a form of choline called alpha-glycerophosphocholine (aka Alpha GPC) to sharpen her brain ahead of public speaking events. On these occasions she takes 600mg, with the aim to increase her attention and focus. Noting that 300mg didn’t appear to be enough to see benefits.

She doesn’t take this supplement very often. However, she does make a point to include natural sources of choline in her diet, such as eggs, almonds, spinach, broccoli and chicken.

while there are different forms of choline, Alpha GPC is chosen because it is quick to cross the blood-brain barrier.

Dosage: 2 capsules of NOW – Alpha GPC 300mg. Dr. Rhonda doesn’t take this one daily. She’ll take it for occasions when she needs extra focus and attention.

Dr. Rhonda Patrick's Supplements Overview Dr. Rhonda Patrick's Supplements Overview

Lion’s Mane Mushroom

This is a mushroom, also known as yamabushitake, which has been shown to have a number of benefits, including the stimulation of nerve growth.

Rhonda uses it for intense periods of writing / creative work.

Dosage: She takes 2x 1.5g packs of Four Sigmatic’s Mushroom Elixir in a session.

Dr. Rhonda Patrick's Supplements Overview

Sulforaphane – From Self Grown Broccoli Sprouts

Sulforaphane is heavily touted for its potential life extension properties (see this separate post on its benefits). However, Rhonda also suggests it has mild nootropic abilities, based on its ability to cross the blood-brain barrier (tested in mice models), coupled with its anti-inflammatory properties and positive effects on the immune system.

Rhonda explains the nootropic benefits of sulforaphane in her latest podcast with Tim Ferriss. See this excerpt for the details and check out this article on Sulforaphane for how to get more in your diet!

Further foods Rhonda has recommended:

Beet Powder

Beets are absolutely delicious (at least I think so!). But not everyone is a fan and they can be pretty messy in the kitchen, unless you like pink dishtowels and aprons.

This recommendation comes via Rhonda’s Instagram post on beets. She talks about the many studies that have shown positive effects of beets on blood pressure, endothelial function, heart health, improved blood flow to the brain, and endurance performance. Beets are one of the highest sources of nitrate (which then gets converted into nitric oxide) and is thought to increase blood flow to the brain. Beets are also high in vitamin C, which prevents the conversion of nitrates into nitrosamines (those carcinogens that are formed from the nitrites which are used as preservatives).

Perhaps the biggest takeaway from the post is her anecdotal story of using beets (powder) to help rid her mother and mother-in-law of high blood pressure (without meds!). Rhonda says:

“My mother was diagnosed with high blood pressure (after multiple visits) and her physician wanted to get her on blood pressure meds. She opted to wait and see what I said (thank you, mom). I got her some organic beet extract powder to use once or twice a day. She used 9 grams a day for two weeks and went back to get her blood pressure measured again. Her blood pressure was completely normal and now she does not need the blood pressure meds! After this, I ordered some for my mother-in-law who was also diagnosed with high blood pressure. The same thing happened to her…her blood pressure is normal! While this is not a clinical trial, I’m pretty happy that the beetroot extract seemed to help lower blood pressure in two people that I care about deeply. The product I got for them was by Activz”

The Activz Organic Beet Powder Rhonda used for her family has the equivalent of 1 cup of beet juice per 9 gram scoop.

Dr. Rhonda Patrick's Supplements Overview

Wild Salmon Roe Caviar

Rhonda particularly likes VitalChoice’s wild salmon roe caviar as a source of omega-3 because the fats are in phospholipid form, which has greater bioavailability to be transported into the brain via the mfsd2a transporter. This is the form that is best taken up by the brain (including the developing fetal brain). It also has a good amount of astaxanthin which protects the omega-3’s from oxidation and does the same for neurons.

Studies looking at DHA and EPA levels in red blood cells have shown a correlation between higher omega-3 status and having a to 2 cm larger brain volume. Getting omega-3 into and keeping it in the brain is definitely a brain aging priority for Rhonda. Salmon roe provides ~438 mg of EPA and ~514 mg of DHA per ounce.

She likes them on avocado with lemon juice. Yum!

Dr. Rhonda Patrick's Supplements Overview

Rhonda buys salmon roe caviar in bulk from VitalChoice. It comes frozen and sectioned into quadrants, she thaws one quadrant at a time. Buying in bulk and freezing can save you money on this pricey, but tasty, supplement.

TypeWild Salmon Caviar – 6ozWild Sockeye Salmon Caviar – 17ozWild Salmon Caviar – 2.2lbs
Total Price$32$59$119
Price Per Oz$5.33$3.47$3.38

Coupons are sometimes available and Shipping is free on orders over $99.

See this post on Instagram for Rhonda talking more about VitalChoice’s salmon roe caviar.

How Rhonda Finds Brands to Trust

The FDA does not require dietary supplements to be tested, making the supplement market a bit of a shit show if you don’t do your due diligence.

Rhonda recommends to check if the brand you’re looking at is certified by NSF international (the National Sanitary Foundation).  They independently test and certify dietary supplements, ensuring they do not contain undeclared ingredients or contaminants. To earn NSF Dietary Supplement Certification, products must undergo rigorous testing and inspection. To search the site, go to www.nsf.org/certified-products-systems and use the search bar at the top.

Core brands Rhonda currently uses and trusts:

Parting Words

You might feel completely overwhelmed by this list. And that’s ok! To feel better and improve your health, you don’t need to do everything Dr. Rhonda does, at least not all at once. Take your time, work with your doctor, and listen to your body. There are (clearly) many supplements that can improve your health over time.

You’re taking the right steps by educating yourself about the benefits and impacts of supplements. Supplements, while they can be very beneficial, are certainly an investment. And are almost always specific to individuals in dosage and effect. Experts like Dr. Rhonda have experience and a wealth of knowledge to help you navigate your options and opportunities.

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  • Is/was she really taking the multivitamin which has B vitamins AND additional B vitamins?

    Also, that b vitamin is no longer made.

    Thanks.

    • Good questions.

      Yes, Rhonda definitely takes an ‘activated’ B complex alongside her multi vitamin. See these two tweets where she talks about the supplements she takes, and mentions B vitamins and multivitamins separately:
      Twitter Link 1
      Twitter Link 2

      Then see this tweet for the specific brand of activated b vitamins she takes (granted it was from 2015, and preferences do change):
      FoundMyFitness Site

      The product mentioned hasn’t been discontinued, but it appears Amazon is out of stock for now. It can still be found elsewhere, for example via Swansons website.

      In terms of why Rhonda takes a multivitamin containing B vitamins AND she takes a B vitamin complex on top, that would probably be a question best answered by Rhonda. However, as she isn’t immediately available, I’ll hazard a guess.

      She probably takes the multivitamin to cover bases such as iodine, zinc, selenium, manganese, chromium, boron, coenzyme Q10, alpha lipoic acid, lutein, zeaxanthin and lycopene. Vitamins and minerals that wouldn’t be covered if she just took the B complex. Then she takes the B complex in addition, because she has decided that more bio available B vitamins, in greater quantity, would be beneficial.

          • John,

            I just heard back from her:

            “I only take the ONE multi and have cut out the activated B complex since the ONE should provide me with enough B vitamins. I’m not homozygous for MTHFR but my mother is and she has other polymorphisms in the same pathway. She takes the activated B complex in addition to the ONE multi and that seems to work well for her (ie. her blood pressure seems to do better with more 5MF). I think the recommendation for 800 micrograms of 5MF is relevant for people that are homozygous for MTHFR (~20% of the population if I remember correctly). ”

            Scott

          • Great work Scott, thanks for the update!

            Can you send me the source? (Am trying to keep the above info as cited as possible, so people can trust it).

            What I take from Rhonda’s message above, is that for people with regular MTHFR enzyme activity, a multivitamin such as Pure Encapsulations ONE will provide enough B vitamins (and specifically, enough folate).

            However, for people with the MTHFR polymorphism that leads to reduced enzyme activity, they should supplement additional folate.

            Presumably this could come in the form of a complete B complex, or perhaps more specifically, just a folate supplement.

          • Great work Scott, thanks for the update!

            Can you send me the source? (Am trying to keep the above info as cited as possible, so people can trust it).

            What I take from Rhonda’s message above, is that for people with regular MTHFR enzyme activity, a multivitamin such as Pure Encapsulations ONE will provide enough B vitamins (and specifically, enough folate).

            However, for people with the MTHFR polymorphism that leads to reduced enzyme activity, they should supplement additional folate.

            Presumably this could come in the form of a complete B complex, or perhaps more specifically, simply a folate supplement.

          • John,

            The source is not a public document. I signed up as a supporter of her on Patreon, and sent her a message and the above is a direct quote cut and pasted from the message I received back.

            I forwarded the e-mail I received with her message to you.

  • This is great. I’ve learned so much from studying Dr. Patrick’s podcast , site, etc. Very excitied to see how this can impact my families lives and my strength training

    • Hi Merwane, great question! To my knowledge, thus far, Rhonda has focused on explaining the benefits of MK7. Haven’t found her advocating the combination of both MK4 & MK7.

      That being said, the article you point to looks interesting. Would like to go through it thoroughly when I have more spare time. Its an important topic.

    • Thanks Ashton! Appreciate the encouragement. It’s something I find super interesting, and this info caused me to change up my supplement stack completely.

  • Hey John,

    thanks a lot for this list. I was searching for exactly Rhonda’s supplement favourites and you gave me just what I needed!

    Keep up the great work.

  • Thanks so much for this. It is so much easier than listening to Joe Rogan’s podcasts over and over (as much as I love them). 🙂

  • Thank you for the list, John! Any idea on if she’s taking a Potassium supplement or what brand she might recommend for one?

    Thank you

  • Great info! Question, I just started Niacin, Vit B3 for high LDL cholesterol. Would the supplement Rhonda takes for B3, Thorne Niacel, provide the same ability to lower cholesterol??

    • Hey Kim! Thanks for the message.

      That’s a good question regarding Nicotinamide Riboside and its potential affect on cholesterol.

      I must admit, I don’t know enough about the mechanism behind NAD+ and its precursors to answer effectively.

      However, I can point you in the direction of a science paper that may be of interest:
      http://www.sciencedirect.com/science/article/pii/S1550413112001921
      Titled: The NAD+ Precursor Nicotinamide Riboside Enhances Oxidative Metabolism and Protects against High-Fat Diet-Induced Obesity

      The intro explains how with Niacin, you get beneficial effects on blood lipid and cholesterol, but you also get flushing (and thus poor patient compliance).

      Niacin is an NAD+ precursor, but there are others. So they wanted to test nicotinamide riboside, to see if it would give the same beneficial results, without the flushing.

      Amongst their results, I quote “Together, these observations unequivocally demonstrate that NR-fed mice are more insulin sensitive. Furthermore, NR partially prevented the increase in total (Figure 3K) and LDL cholesterol levels (Figure S2D) induced by HFD, even though HDL-cholesterol levels were unaffected.”

      So they had some positive results. It would worth digging into further, especially if you run into issues with Niacin flushing.

  • Hi John. Great write up. I note that you have addressed buying from the UK for a number of supplements. Any ideas for the best UK source of probiotics? Visibiome doesn’t appear to available here. Thanks.

  • Hi, you seem to pay much attention to what she said and your notes are useful, thanks.

    I plan to grow my own broccoli sprouts at home. If it happens that you are in the same business, do you know how to keep a clean environment, with little possibility of contamination from bacteria (as Rhonda advises)? Or what would be the alarming signs that you failed to keep it clean? (I bought organic, sealed, not yet expired, (at least looking as) high quality seeds, so my assumption is that the seeds are ok, I am concerned on how not to mess it by myself.)

    • Hey George!

      Yes – I grow the broccoli sprouts at home. But I’m not going to profess to be an expert.

      That said, have grown many batches without issue.

      Main things to watch out for are:

      – Start with a relatively sterile environment – so you want to make sure your jar is clean (obviously!)
      – Rinse the seeds out a few times daily
      – When you harvest – refrigerate or freeze any extras for later (rather than leaving them out in the warm for prolonged periods of time)

      In terms of alarming signs to watch out for… good question! I would assume you’re just looking out for “unhealthy” looking sprouts, or if there’s anything else multiplying along with the sprouts.

      So far I’ve seen nothing but healthy looking sprouts – so haven’t come across that issue.

  • Hi there,
    This is a very good article. As i am from Australia, i am finding it hard to buy most of these supplements. I do not take any at the moment, but my health is suffering and i want to invest in good quality supplements. Particularly interested in the ONE multivitamins which are unavailable in Australia. Could you please recommend me an alternate brand of such supplements that i may be able to source in Aus?
    Thanks so much

    • Hi Sophie, thanks for your message. Its a good question, and is an issue I came across also (being based in the UK).

      I’ve actually written the post below to (hopefully) help those like yourself who are outside of the USA, and thus finding Pure Encapsulations O.N.E difficult to get hold of. If you do take the time to read it, could you reply and let me know if its helpful – and specifically if there’s anything you’d like more words on. Thanks!

      https://eatmovehprod.wpengine.com/dr-rhonda-patricks-multivitamin-alternatives-for-non-usa-residents/

      In terms of info specific to Australia, I did come across this site which seems to have a nice range of multivitamins, including the Thorne Research brand:
      megavitamins.com.au

      I asked them if there will be import fees on their supplements, and they said no. I’d suggest confirming that again, because they are a NZ company, and their site says their supplements come from other countries also.

  • Hi John, you wouldn’t happen to know of any other multi vitamin recommendations Rhonda would have? The Pure Encapsulations O.N.E multivitamin doesn’t seem to be able to be shipped to Canada. I’ve tried several sites and no luck.

    Thanks

  • How much and how often does she consume the VitalChoice Roe Caviar? It’s not clear. An ounce, a tablespoon, etc? Thanks so much for the info.

  • Is there a source for her new fish oil brand? I thought she recommended taking 2g of EPA a day, now shes taking the DHA version and consuming only 800g of EPA a day?

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