Dr. Rhonda Patrick is widely seen as one of the most scientifically grounded voices in the modern health and longevity space. While many public health figures focus on extreme routines or experimental interventions, we appreciate how Dr. Patrick’s work consistently centers on nutrition, building metabolic resilience, and adopting evidence-based supplementation.

Through her long-standing platform, FoundMyFitness, she translates complex research on exercise physiology, micronutrients, mitochondrial health, and aging into practical guides that apply to everyday life, not just to elite biohackers. 

What we love about her supplement stack is that she doesn’t have massive pill stacks or exotic compounds taken for novelty, and no promises of reverse aging overnight. Instead, her routine is based on a small set of foundational dietary supplements taken consistently, with additional compounds layered strategically based on stress, training load, illnesses, sleep quality, and other physiological needs. 

Dr. Rhonda Patrick’s Supplement Routine at a Glance

We’ve put together a high-level snapshot of Dr. Rhonda Patrick’s basic supplement routine, focusing on what she takes most consistently and why, rather than an exhaustive list. 

Let’s discuss in a little more detail why these five supplements make the core of Dr. Rhonda Patrick’s Supplement Routine. 

Omega-3 (DHA/EPA)

Omega-3 supplements are arguably the most important supplement in her stack. Dr. Patrick frequently discusses the role of EPA and RHA in reducing chronic inflammation, supporting healthy brain structure, and improving cardiovascular markers.

She recommends around 2 grams per day. She often splits these into two doses and emphasizes the importance of third-party testing, as many omega-3 fish oil supplements are prone to oxidation and may contain heavy metals. 

Vitamin D (with K2) 

Vitamin D is best known for its role in immune regulation, calcium metabolism, and gene expression. Dr. Patrick often points out that the deficiency is extremely common, even in health-conscious individuals. 

In her routine, she takes about 4000 IU of vitamin D with K2 daily, split between a dedicated vitamin D supplement and the amount included in her multivitamin.

Multivitamin

Rather than megadosing individual nutrients, she uses a multivitamin as a nutritional safety net. This helps cover micronutrients that may be inconsistent in the diet, such as iodine, selenium, B vitamins, and trace minerals.

She’s careful to note that not all multivitamins are created equal — formulation quality matters more than label claims. She’s mentioned using Pure Encapsulations ONE as her primary multivitamin.

Magnesium

Magnesium is another supplement she highlights due to widespread deficiency. 

She uses magnesium glycinate for its calming properties and tolerability, along with a powdered blend of other organic magnesium salts to support broader physiological needs. She typically takes magnesium in the evening to support relaxation and sleep quality.

Sulforaphane

Sulforaphane, a compound derived from broccoli sprouts, supports the body’s antioxidant and detoxification systems. Dr. Patrick has extensively discussed the mechanisms to activate protective cellular pathways and enhance resilience to oxidative stress.

Because consistent intake of broccoli sprouts isn’t realistic for most people, she uses broccoli-derived sulforaphane supplements for reliable dosing.

Additional Supplements Dr. Rhonda Patrick Uses Regularly

Beyond her core foundation, Dr. Patrick uses several supplements to support performance, mitochondrial health, and recovery. These appear frequently in her routine but are not positioned as universal requirements.

• Creatine – for muscle performance, cognition, and brain energy

• Glutamine – particularly for immune resilience during cold and flu season

• Alpha-lipoic acid (ALA) – supports mitochondrial and metabolic pathways

• Benfotiamine – a fat-soluble B1 derivative linked to glucose metabolism

• CoQ10 / Ubiquinol – supports cellular energy production

• PQQ – often discussed alongside mitochondrial function

• Cocoa flavanols – vascular and cognitive support

• Lutein & Zeaxanthin – eye health

• Choline – supplemented when dietary intake is low

• Melatonin – for sleep regulation

• Vitamin C – especially during illness exposure

• Collagen & whey protein – to meet protein needs

• Iron – used during menstruation

• Probiotics – after antibiotics or alcohol consumption

• Beetroot extract  -on endurance or high-output days

• Curcumin - as a mild pain or inflammation support

• Urolithin A - referenced in later updates, tied to mitochondrial research

• Nicotinamide Riboside (NR) - which she has restarted after previously discontinuing

What Brands Does Dr. Rhonda Patrick Prefer?

Dr. Patrick is very clear that she doesn’t endorse supplements for financial gain. When she mentions brands, it’s almost always to explain why she selected them based on quality criteria. The brands she’s mentioned most often are: 

• Thorne

• Pure Encapsulations

• Life Extension

And the criteria she looks for in supplements include: 

• NSF certification (especially for performance supplements)

• Third-party testing

• Minimal contamination risk

• Avoidance of Prop 65 lead warnings

• Bioavailable forms and transparent labeling

How Dr. Rhonda Patrick Thinks About Supplement Timing

One aspect of Dr. Rhonda Patrick’s routine that often gets overlooked is when she takes certain supplements.

She regularly discusses nutrient timing in relation to absorption, circadian biology, and physiological effects. For example, magnesium is taken in the evening to support relaxation and sleep, while omega-3s are typically split into multiple doses to improve tolerance and maintain steadier blood levels.

Fat-soluble nutrients like vitamin D and vitamin K2 are taken with meals to enhance absorption, while compounds such as creatine are used in line with training demands rather than fixed clock times. Her supplement routine is based on where they make biological sense.

Supplements vs Lifestyle

Another distinguishing feature of Dr. Patrick’s approach is her clear separation of supplements from lifestyle foundations.

She repeatedly emphasizes that supplements are additive, not foundational. 

Sleep quality, exercise (especially zone-based cardiovascular training), protein intake, and micronutrient-dense foods come first. Many of the supplements she uses — creatine, glutamine, and collagen — are chosen specifically to support training and recovery.

We wanted to highlight this because it prevents supplements from becoming a false sense of control. In her model, supplements amplify what’s already in place. Without adequate sleep, movement, and nutrition, their impact is limited.

How Training and Exercise Influence Her Supplement Choices

Dr. Patrick’s supplement routine shifts subtly depending on training intensity and volume.

On higher-output days — such as endurance workouts or mentally demanding days — she has discussed using beetroot extract for nitric oxide support and glutamine to help reduce susceptibility to illness.

Creatine remains a consistent part of her routine, not just for muscle performance but also for brain energy and cognitive resilience, especially under stress.

This highlights an important point: her supplement list isn’t static. It responds to physiological demand, reinforcing her belief that supplements should serve a purpose rather than exist by default.

Dr. Rhonda Patrick’s Platforms & Scientific Credibility

Dr. Patrick holds a PhD in biomedical science and has conducted research in aging, cancer biology, and metabolism. Her work stands out because she consistently distinguishes between:

• Observational data vs clinical trials

• Animal data vs human relevance

• Mechanistic plausibility vs real-world outcomes

Through FoundMyFitness, she’s built a reputation for methodical, evidence-driven analysis, which is why her supplement recommendations are often cited by clinicians, researchers, and high-performance professionals.

If there’s one takeaway from Dr. Patrick’s supplement routine, it’s that less can be more — when it’s intentional.

Her approach isn’t optimization theater or chasing novelty. It’s based on ensuring that your biology has the raw materials it needs to function well over time.

What Can We Learn From Dr. Rhonda Patrick’s Supplement List? 

Her approach is built around covering common nutritional gaps first, then selectively adding supplements when there’s a clear reason to do so — whether that’s higher training demands, immune stress, poor sleep, or dietary limitations.

Omega-3s, vitamin D (with K2), magnesium, a high-quality multivitamin, and sulforaphane make up the core of her supplement routine. These form the foundation of her stack because they support systems that affect nearly everyone — inflammation, immune health, brain function, sleep, and long-term metabolic resilience.

Everything else she uses is situational, not mandatory. 

Supplements like creatine, glutamine, mitochondrial supports, or antioxidants are tools she reaches for when they match her physiology or lifestyle, not because they’re trendy. The bigger takeaway isn’t to copy her routine exactly — none of these influential biohacker profiles we share are meant to provide an exactly replicable routine. ,

Instead, we wanted to highlight Dr. Patrick’s mindset: focus on the basics, prioritize quality and evidence, and let supplements support a healthy lifestyle — not replace it.