Rhonda Patrick

"...80 to 90% of the population is deficient in omega-3. You can essentially increase someone's life expectancy by 5 years by bringing them from a low omega-3 index of 4% to a high index of 8%. Supplementing with fish oil about two grams a day will get most people from a low index to a high omega-3 index."

"Sulforaphane is the most potent dietary naturally occurring activator of the NRF2 pathway. In humans there's been a lot of clinical studies showing it lowers inflammation biomarkers and biomarkers of oxidative stress in blood cells. It affects glutathione, all sorts of cancer prevention studies, and Alzheimer's disease in animals."

"The sweet spot for vitamin D is between 40 to 60 nanograms per milliliter for the lowest all-cause mortality. I take 4,000 IU of vitamin D a day because that is the tolerable upper intake and it is quite safe."

"During times of exposure to viral illness, I also supplement with liposomal vitamin C by Pure Encapsulations."

"The tried and true function of nicotinamide riboside, at least something we can mostly expect if someone's going to supplement with the right dose being 500 milligrams to 1,000 milligrams, is lowering inflammation, particularly if you have a higher inflammatory status to start with."

"I take 5 to 10 grams of creatine per day. Most of the time I'm taking 10 grams and some days I take 15 to 20 on days that I'm traveling or don't get enough sleep. I find that doubling my dose up to about 20 grams really helps with cognitive function during lack of sleep."

"I take 3 milligrams of melatonin. It helps with my night terrors. I was even doing higher than that, but I was able to wean it down to the lowest minimum effective dose which was 3 milligrams."

"I personally do take vitamin K2 and I take around 50 micrograms a day. There have been some studies showing that taking between 25 and 50 micrograms a day of vitamin K2 does decrease calcium buildup in the arteries."

"I do the zinc lozenges by Life Extension. I suck on those and I'm probably taking between 80 milligrams to 100 milligrams a day, and that's only during exposure or very subtle onset of viral illness."

"CocoaVia, I'm taking the cardio, the heart one, and I take the recommended dose."

"I started adding hydrolyzed collagen powder to my micronutrient smoothie. I do this not for the essential amino acids like leucine, but for the non-essential amino acids like glycine and proline which are necessary to make collagen."

"I take one 5 gram dose of glutamine in the morning. It's NSF certified from Thorne."

"There's certain supplements that I use to sleep as well. I'm a fan of glycine, ashwagandha, magnesium L-threonate, and just straight mag oxide as well."

"Moringa leaf powder is sort of my go-to. I do use moringa leaf powder, make moringa tea all the time, and I recommend it. The isothiocyanate from moringa, called moringin, in many assays is even better than sulforaphane."

"I'm taking the One multivitamin by Pure Encapsulations."

"I also take PQQ by Life Extension."

"With breakfast I take alpha lipoic acid."

"There's certain supplements that I use to sleep as well. I'm a fan of glycine, ashwagandha, magnesium L-threonate."

"Benfotiamine, I'm taking that by Life Extension."

"When I sauna, when I'm physically active, I also drink electrolytes after that. You can have an electrolyte drink that replaces some of the lost sodium, magnesium, and potassium."

"I also take inositol in the evening, a scoop of it, from Pure Encapsulations."

"I take some iron during menstruation."

"VSL#3 is the probiotic that I take. The sachets have 450 billion, which is more than what the capsules have. 450 billion is like 10 times more than what most probiotics have."