Rhonda Patrick

PhD, Biomedical Scientist

Biomedical scientist with a PhD in biomedical science from the University of Tennessee. Known for her research on aging, cancer, and nutrition. Host of the FoundMyFitness podcast, focusing on healthspan and longevity science. Wikipedia

23supplements discussed

Protocol:6 morning6 evening11 flexible

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23 supplements

Omega-3 Fatty Acids (EPA)

101 references from Rhonda Patrick

"With breakfast, I take about one gram of fish oil."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)1:08

Price Comparison

From $0.07/ct

NOW FoodsBest Value

4.7

•180 ct

$0.07/ct

$12.84 total

Buy

Nutricost

4.7

•240 ct

$0.12/ct

$27.95 total

Buy

NatureWise

4.7

•60 ct

$0.17/ct

$9.99 total

Buy

Vitamin D3

72 references from Rhonda Patrick

"In the evening after dinner, I take my vitamin D."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)1:31

Price Comparison

From $0.03/ct

Nature MadeBest Value

4.8

•300 ct

$0.03/ct

$7.64 total

Buy

Nature's Bounty

4.8

•150 ct

$0.04/ct

$5.41 total

Buy

NOW Foods

4.8

•240 ct

$0.04/ct

$8.54 total

Buy

Magnesium

Evening, 30-60 min before bed

56 references from Rhonda Patrick

"In the evening, I take my magnesium."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)1:33

Price Comparison

From $0.08/ct

NutricostBest Value

4.7

•180 ct

$0.08/ct

$14.95 total

Buy

NatureBell

4.7

•240 ct

$0.08/ct

$19.95 total

Buy

Double Wood Supplements

4.7

•180 ct

$0.09/ct

$16.99 total

Buy

Sulforaphane (Glucoraphanin)

45 references from Rhonda Patrick

"I've really gotten back on the sulforaphane train and I take sulforaphane."

Rhonda Patrick's Top 5 Supplements1:30

Price Comparison

From $0.16/ct

NutricostBest Value

4.6

•120 ct

$0.16/ct

$18.95 total

Buy

Swanson Vision Defense

4.4

•60 ct

$0.74/ct

$44.29 total

Buy

Avmacol

4.6

•60 ct

$1.10/ct

$65.99 total

Buy

Vitamin C

31 references from Rhonda Patrick

"I take my vitamin C in the evening."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)1:38

Price Comparison

From $0.06/ct

NutricostBest Value

4.8

•240 ct

$0.06/ct

$13.95 total

Buy

NOW Foods

4.8

•250 ct

$0.07/ct

$18.50 total

Buy

NutriFlair

4.8

•180 ct

$0.12/ct

$21.99 total

Buy

Caffeine

19 references from Rhonda Patrick

"I like to exercise first thing in the morning; I'm mostly fasted, but I do have a cup of coffee."

Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition1:15:53

Price Comparison

From $0.04/ct

NutricostBest Value

4.5

•500 ct

$0.04/ct

$18.95 total

Buy

BulkSupplements

4.4

•500 ct

$0.04/ct

$21.96 total

Buy

ProLab

4.5

•200 ct

$0.06/ct

$11.99 total

Buy

Melatonin

18 references from Rhonda Patrick

"Melatonin regulates the expression of 500 different genes. It increases the expression of antioxidant genes in the cortex and has been shown to regulate REM sleep."

How Diet & Lifestyle Influence Aging & Brain Function [UCSF Healthy Heart Talk Oct. 2014]19:54

Price Comparison

From $0.04/ct

NOW FoodsBest Value

4.7

•180 ct

$0.04/ct

$6.74 total

Buy

Nutricost

4.6

•240 ct

$0.04/ct

$10.00 total

Buy

Carlyle

4.6

•120 ct

$0.07/ct

$8.98 total

Buy

Multivitamin

10 references from Rhonda Patrick

"In the afternoon, I take my multivitamin with my lunch."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)1:23

Price Comparison

From $0.11/ct

Life ExtensionBest Value

4.5

•120 ct

$0.11/ct

$13.60 total

Buy

Nutricost

4.6

•120 ct

$0.12/ct

$14.95 total

Buy

NOW Foods

4.5

•90 ct

$0.17/ct

$14.99 total

Buy

Creatine

9 references from Rhonda Patrick

"In the morning, I take two 5 gram doses of creatine. Usually I'll take them separately, like in my coffee."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)0:28

Price Comparison

From $0.05/ct

NutricostBest Value

4.6

•500 ct

$0.05/ct

$22.52 total

Buy

Life Extension

4.6

•120 ct

$0.11/ct

$13.50 total

Buy

NOW Foods Creatine Monohydrate 1kg

4.5

•200 ct

$0.11/ct

$21.99 total

Buy

Vitamin K2

9 references from Rhonda Patrick

"In the evening, I take my K2."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)1:33

Price Comparison

From $0.05/ct

CarlyleBest Value

4.7

•240 ct

$0.05/ct

$11.99 total

Buy

Nutricost

4.7

•240 ct

$0.06/ct

$14.95 total

Buy

NOW Foods

4.7

•120 ct

$0.15/ct

$18.22 total

Buy

Whey Protein

9 references from Rhonda Patrick

"...whey protein is another thing that I will supplement with on days where I am maybe I'm not going to eat a turkey burger or something high in protein and I need to get that extra protein."

This Is Everything Rhonda Patrick Supplements With3:14

Price Comparison

From $1.66/ct

NutricostBest Value

4.1

•65 ct

$1.66/ct

$107.95 total

Buy

Ancient Nutrition

4.4

•20 ct

$2.00/ct

$39.93 total

Buy

Dymatize

4.5

•20 ct

$2.12/ct

$42.48 total

Buy

Collagen Peptides

3 references from Rhonda Patrick

"I add a quarter cup of hydrolyzed collagen powder to my micronutrient smoothie."

Smoothie #2: Prebiotics, Phytochemicals, "Anti-Nutrients" & Hydrolyzed Collagen1:55

Price Comparison

From $0.07/ct

Micro IngredientsBest Value

4.6

•240 ct

$0.07/ct

$17.96 total

Buy

Vital Vitamins

4.6

•150 ct

$0.16/ct

$23.95 total

Buy

Codeage

4.4

•90 ct

$0.39/ct

$34.99 total

Buy

CoQ10

Evening with food

3 references from Rhonda Patrick

"I also take my ubiquinol in the evening."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)1:43

Price Comparison

From $0.22/ct

Leaping LynxBest Value

4.8

•60 ct

$0.22/ct

$12.94 total

Buy

Qunol

4.6

•100 ct

$0.23/ct

$22.92 total

Buy

NOW Foods

4.6

•60 ct

$0.55/ct

$33.29 total

Buy

Curcumin

Varies

3 references from Rhonda Patrick

"I do take things like turmeric, curcumin, you know these polyphenols of which are xenobiotics and I'm interested in like can I take my curcumin at a certain time of day and it's more effective."

Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work Strategies1:43:12

Price Comparison

From $0.07/ct

CarlyleBest Value

4.7

•180 ct

$0.07/ct

$12.49 total

Buy

Nature Made

4.7

•120 ct

$0.09/ct

$10.78 total

Buy

Nature's Nutrition

4.6

•240 ct

$0.09/ct

$21.10 total

Buy

Electrolytes

3 references from Rhonda Patrick

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

How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick13:48

No pricing data available. View expert evidence

Glutamine

3 references from Rhonda Patrick

"I take one 5 gram dose of glutamine in the morning."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)0:34

Price Comparison

From $0.08/ct

Double WoodBest Value

4.6

•120 ct

$0.08/ct

$9.95 total

Buy

Optimum Nutrition

4.6

•240 ct

$0.08/ct

$19.99 total

Buy

Nutricost

4.5

•180 ct

$0.09/ct

$15.95 total

Buy

Cocoa Flavanols

2 references from Rhonda Patrick

"Cova I'm taking the cardio the the heart one and I I take the do the recommended dose."

This Is Everything Rhonda Patrick Supplements With0:51

Price Comparison

From $0.07/ct

Earthborn ElementsBest Value

4.6

•200 ct

$0.07/ct

$13.49 total

Buy

PURE ORIGINAL INGREDIENTS

4.6

•100 ct

$0.11/ct

$11.49 total

Buy

Swanson

4.4

•60 ct

$0.14/ct

$8.43 total

Buy

PQQ (Pyrroloquinoline Quinone)

With lunch

2 references from Rhonda Patrick

"In the afternoon, I take my PQQ usually with my lunch."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)1:20

Price Comparison

From $0.15/ct

Health Thru NutritionBest Value

4.6

•120 ct

$0.15/ct

$17.56 total

Buy

Horbäach

4.7

•120 ct

$0.16/ct

$19.79 total

Buy

NOW Foods

4.5

•60 ct

$0.25/ct

$14.99 total

Buy

Alpha Lipoic Acid

1 reference from Rhonda Patrick

"...alphal lipoic acid P encapsulations."

This Is Everything Rhonda Patrick Supplements With0:45

Price Comparison

From $0.10/ct

NutricostBest Value

4.6

•240 ct

$0.10/ct

$24.89 total

Buy

NOW Foods

4.6

•120 ct

$0.13/ct

$15.30 total

Buy

Beetroot Extract

1 reference from Rhonda Patrick

"On days where I'm doing endurance or maybe days when I'm doing a podcast, I'll take a tablespoon of beetroot extract."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)0:45

Price Comparison

From $0.05/ct

NutricostBest Value

4.6

•454 ct

$0.05/ct

$21.95 total

Buy

NOW Foods

4.4

•340 ct

$0.06/ct

$21.30 total

Buy

Benfotiamine

1 reference from Rhonda Patrick

"Ben Flamin I'm taking that by life extension."

This Is Everything Rhonda Patrick Supplements With0:48

Price Comparison

From $0.08/ct

NutricostBest Value

4.7

•120 ct

$0.08/ct

$9.99 total

Buy

Doctor's Best

4.6

•60 ct

$0.30/ct

$17.99 total

Buy

Life Extension

•120 ct

$0.53/ct

$63.65 total

Buy

Inositol

1 reference from Rhonda Patrick

"I take myo-inositol in the evening as well, a scoop of it."

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)2:20

Price Comparison

From $0.09/ct

NOW Foods Inositol 500mgBest Value

4.7

•200 ct

$0.09/ct

$18.85 total

Buy

Wholesome Story

4.4

•30 ct

$0.93/ct

$27.95 total

Buy

Pure Encapsulations

4.7

•60 ct

$0.93/ct

$55.50 total

Buy

Rhodiola Rosea

1 reference from Rhonda Patrick

"I recently got interested in Rhodiola Rosea and I ordered it and I have it because of the potential mental effects."

Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements3:21:05

Price Comparison

From $0.03/ct

NO BALDBest Value

4.4

•500 ct

$0.03/ct

$13.99 total

Buy

DEAL SUPPLEMENT

4.6

•240 ct

$0.08/ct

$19.99 total

Buy

Bronson

4.4

•120 ct

$0.12/ct

$14.99 total

Buy

Supplement Timeline

88 episodes across 13 years

2025

2024

2023

2022

2021

2020

2019

2018

2017

2016

2015

2014

2013

All Sources

532 references from 91 podcast episodes

Rhonda Patrick at Orthomolecular Medicine Congress in Bussum, Netherlands (Keynote Oct. 3rd, 2015)

21 references · Oct 10, 2015

Watch

BenefitOmega 3 34:46

“Omega-3 fatty acids, specifically the marine omega-3 fatty acids EPA and DHA, also regulate the serotonin system and how this is relevant for brain function and brain dysfunction.”

BenefitOmega 3 39:25

“Docosahexaenoic acid, DHA, is very important for the cell membrane fluidity. If you disrupt that cell membrane fluidity, it changes the structure and ultimately the function of receptors, including the serotonin receptors.”

Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)

21 references · Jun 25, 2025

Watch

Best practiceOmega 3 4:41

“I lowered my omega-3 dose from four grams to two. The real reason is I eat a lot of salmon and my omega-3 index was just so high.”

Reported useOmega 3 1:08

“With breakfast, I take about one gram of fish oil.”

Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More

21 references · Dec 12, 2016

Watch

BenefitSulforaphane 7:57

“Breast tissue displayed increased levels of a gene called NQO1, which makes an enzyme that protects a very important tumor suppressor gene called P53 from being degraded.”

BenefitSulforaphane 7:17

“After receiving broccoli sprout extract containing about 37 milligrams of sulforaphane, the accumulation of sulforaphane was detected in actual human breast tissue.”

Vitamin C: Oral vs. Intravenous, Immune Effects, Cancer, Exercise Adaptation & More

20 references · May 13, 2020

Watch

BenefitVitamin E 1:01:13

“Healthy adults who took one gram of vitamin C, 800 IU's of vitamin E or a placebo every day for two months looked at whether antioxidants could lower C reactive protein. The vitamin C and E decreased the reactive protein nearly 17 percent.”

WarningVitamin E 38:12

“If we take that a step further and look at vitamin c taken in combination with other antioxidants such as vitamin E, it actually appears to blunt cellular adaptations to exercise.”

Dr. Rhonda Patrick: Optimizing Longevity with Micronutrients & Vigorous Exercise

19 references · Nov 5, 2025

Watch

BenefitOmega 3 17:31

“People with a high omega-3 index of 8% or more had a 90% lower risk of sudden cardiac death. Like 90% lower risk.”

BenefitOmega 3 18:08

“People with a high omega-3 index have about a 5-year increased life expectancy compared to people with a low omega-3 index.”

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