Lets begin with a high level overview of Dr Rhonda Patrick’s supplement list. This list is up to date as of March 2018, and uses the latest information from Rhonda’s podcasts, videos and exclusive Patreon subscriber content.

Dr Rhonda Patrick’s Daily Supplements

Additional Supplements Rhonda Uses:

Rhonda’s Preferred Nootropics:

  • Choline – Alpha GPC – NOW – Alpha GPC 300mg – Taken for public speaking events or podcasts to increase mental acuity
  • Lion’s Mane Mushroom – Four Sigmatic Mushroom Elixir – Taken specifically for intense periods of work
  • Sulforaphane – From self-grown broccoli sprouts

Rhonda’s Pregnancy & Breastfeeding Supplement Regimen

Rhonda’s Base Supplement List (Details)


Rhonda takes Pure Encapsulations O.N.E multivitamin daily, which contains a broad spectrum of essential micronutrients. With adequate doses of the essential micronutrients, in highly bioavailable forms.

For those aware they have the MTHFR mutation which reduces folic acid absorption, O.N.E contains methyl folate instead of folic acid.

Rhonda knows the importance of consuming adequate amounts of essential micronutrients, and thus has chosen a supplement that ticks as many of those boxes as possible. The only essential micronutrients it doesn’t contain (and isn’t covered in her additional supplements) are calcium, iron & copper; which Rhonda aims to get from her diet.

Pure Encapsulations O.N.E comes in 2 sizes, 60 capsules and 120 capsules.

Dosage: 1 capsule/daily

Vitamin D3

Rhonda views vitamin D intake as incredibly important to staying happy and healthy. Getting technical for a minute, vitamin D plays a big role in serotonin regulation, and serotonin in turn regulates things like executive function, sensory gating, and social behaviour (see this paper for more details).

To add to complexity, its not only negative to get too little vitamin D, its also negative to get too much. This is ignored by many supplement companies who liberally promote 5,000IU+ supplements. Its very hard to say exactly how much each person should supplement, because it depends on factors like diet, sun exposure and body composition.

Rhonda calibrates her vitamin D dosage by aiming to maintain 40 – 60ng/ml. To achieve this, she suggests 4,000IU of daily supplementation, which she says should be enough to bring people who are deficient up to 30ng/ml safely (source: Rhonda’s vitamin D infographic).

Rhonda’s preferred vitamin D3 source is Thorne Research D-1000. This comes in 1,000IU capsules, which allows for fine tuning total dosage.

Rhonda takes 4,000iu of vitamin D3 daily (on average). She takes 2,000IU of D3 via her multivitamin supplement (above), and then adds 2,000IU of Thorne D-1000, to make a total of 4,000IU total.

Dosage: 2 capsules/daily

Vitamin K2

Vitamin K2 is actually rarely included in multivitamin supplements (which is odd), and thus generally needs to be bought in addition. Its a somewhat under-discussed vitamin, and plays a big role in calcium transport throughout the body.

Particular issues that it can help with include bone strength and minimising/reducing arterial calcification. The latter is particularly key for atherosclerosis, which narrows and hardens the arteries, eventually increasing blood pressure and risk of stroke.

In terms of supplementing K2, there are two key forms; MK4 & MK7. Both are useful, but MK-7 is shown to have greater bioavailability (source).

Rhonda uses NOW Vitamin’s K2-MK7 supplement which contains 100mcg per capsule.

Dosage: 1 capsule/Every 2-3 days

Omega-3 Fish Oil

Omega-3 oils, EPA & DHA, are essential fatty acids. Specifically, they are incorporated into cell membranes all over the body, but are particularly concentrated in the brain and eyes (retina). They are also vital to processes that mediate lipids, which can be beneficial in the prevention of serval diseases. And are essential for proper fetal development and heathy ageing. Read more on their role here.

Rhonda currently takes an omega-3 supplement called Norwegian PURE-3, which is touted as being both extremely high quality, and having very low levels of oxidation. Specifically Rhonda supplements the high DHA version they sell, which has pink packaging.

Norwegian PURE-3 is currently only available direct from the manufacturer, who offer international shipping from their base in Norway. However, Rhonda suggests they will be on Amazon.com soon.

Prior to this product, Rhonda was taking fish oil from Nordic Naturals, who also make high quality omega-3s, and are somewhat easier to get ahold of on retail channels like Amazon.com. Nordic Naturals sell a product similar to Norwegian PURE-3 called Nordic Naturals DHA.

Dosage: 4 capsules/daily

Krill Oil / Omega-3 Phospholipids

Until recently Rhonda was supplementing Krill Oil in addition to her regular Omega-3 supplementation. Krill oil provides omega-3s in a highly bioavailable phospholipid form.

Rhonda currently gets her omega-3 phospholipids via wild salmon roe caviar. She bulk buys her caviar from VitalChoice, who offer it in 2.2lbs packages that can be frozen, and then defrosted one quarter at a time. She consumes this in addition to her omega-3 supplementation.

Side note – I take the Nordic Naturals Omega-3 Phospholipids as part of my supplement stack, and its worth noting, they’re really “strong” tasting. You definitely want to throw them down ahead of a substantial meal, don’t try them on an empty stomach!

Prior to this, Rhonda was taking NOW Neptune Krill Oil 1000:

Dosage: 2 capsules/daily


Magnesium can be found concentrated in leafy green vegetables (it actually composes part of the chlorophyll molecule). So if you see dark green vegetables, you know you’ll be getting some of the bound up magnesium from it. Despite this, approximately 1/2 the US population are thought to be deficient in it.

Rhonda supplements with Thorne’s Magnesium Citramate supplement; this contains a blend of magnesium citrate and magnesium malt. The combination helps increase absorption.

Dosage: 1 capsule/daily

Additional supplements Rhonda uses

Nicotinamide Riboside

Nicotinamide Riboside (NR) is a recently discovered form of vitamin B3 that can increase levels of Nicotinamide Adenine Dinucleotide (NAD+). NAD+ is a key co-enzyme used by the mitochondria in every cell of our bodies. With natural ageing or disease or chronic inflammation NAD+ levels drop. The hope is that by supplementing NR we can in turn increase NAD+, and make muscles, organs and tissues perform closer to younger versions of themselves.

Rhonda talked about this supplement in the Tim Ferriss podcast titled “Exploring Smart Drugs, Fasting, and Fat Loss”. Where she said (transcript source):

I mix in some other supplements like the meriva formulation of curcumin, which I already talked about earlier, and I am just starting to mix in a little nicotinamide riboside into the mix.

I’m afraid that the supplement I’m taking right now, which is by Thorne and only has 125 mg per capsule, won’t quite cut it to meet some of the robust results being seen in animal studies. I think there is potential here but more studies in humans definitely need to be done at this point. Still interested though.

Rhonda takes Thorne’s NiaCel, which contains 125mg of nicotinamide riboside chloride as the only ingredient.

Dosage: 1 capsule/daily

PQQ (Pyrroloquinoline Quinone)

On a recent Q&A webinar for her Patreon subscribers, Rhonda mentioned that she had started taking PQQ.

In a paper published in 2016 (link), Japanese researchers found that PQQ improves cognitive function (measured using the stroop test), by increasing blood flow and oxygen metabolism to the right prefrontal cortex. Which in theory is exciting, especially as PQQ is naturally produced by the body, thus you’re not introducing a foreign substance to it. However when I dug into the research on PQQ, the evidence for its effectiveness seemed borderline inaccurate, and it definitely needs more study. I’ve summarised my analysis of PQQ in this post.

Rhonda takes 1 capsule daily(20mg per serving) of Life Extension- PQQ Caps with BioPQQ. BioPQQ is the PQQ disodium salt that was used in the above study.

Dosage: 1 capsule/daily

Meriva (Curcumin Phytosome)

Rhonda uses Meriva as an anti-inflammatory, in the same way that someone might use Ibuprofen or other NSAIDs (non steroidal anti inflammatory drugs). Whilst ibuprofen is very effective, the goal with using Meriva is to be able to use it on a long term basis without risk of side effects.

Meriva is derived from the turmeric root, which contains a natural anti-inflammatory in its pigment called curcumin. Tangentially, its actually curcumin that gives curries their yellow colouring. To produce Meriva the curcumin gets extracted and concentrated, then combined with phosphatidylcholine complex from sunflower seeds. By packaging the curcumin in a phospholipid its possible to increase its bioavailability within the body.

The way in which curcumin extract (Meriva) reduces inflammation is really clever. Inflammation itself is not a bad thing, in fact its an incredibly important survival mechanism that helps our bodies fight illness and heal injuries. However if there’s too much inflammation, or inflammation in the wrong places we have a problem.

Proteins within our body called cytokines control cell signalling to stimulate or reduce inflammation. When this system has issues regulating itself correctly, this results in unnecessary inflammation of the body. Curcumin has been shown to reduce release of pro-inflammatory cytokines (source).

Thorne’s standard Meriva-SF formulation is 250mg per pill (serving of 2 capsules, so 500mg total). However, they also so a higher strength version called Meriva-500-SF (500mg per pill, 1g per serving) for those who need something stronger.



Rhonda is keenly aware of the importance of a healthy gut microbiome. Currently she takes Visbiome probiotics once per week or once every fortnight to top up on healthy gut bacteria, and the rest of the time relies on her diet to meet those needs.

She used to take VSL #3 probiotic, which has been the subject of over 25 publishes studies, showing efficacy in IBS, IBD, colitis and c. diff.

More recently, Rhonda takes Visbiome probiotic. It’s actually the same formulation VSL #3 were using prior to Jan 2016, and is marginally cheaper. The reason for two products with the same formulation is that the creator of VSL #3 moved companies in 2016, after his agreement to licence the original formula to VSL Pharmaceuticals expired, spawning the creation of Visbiome. See this comparison table between VSL #3 and Visbiome for more details.

Last year Rhonda had a baby boy, and began breastfeeding. During this process she was taking Visbiome sachets once daily. This move was based on research from a study that showed mothers who supplement with the probiotic Visbiome during late pregnancy and, while nursing, lowered inflammatory biomarkers in the breastmilk and improved symptoms of colic in their newborns.

Visbiome comes in sachet and pill form. Rhonda opts for the sachets which contain 4x as many live bacteria.

Dosage: 1 sachet/Every 1-2 weeks

Hydrolyzed Collagen

Rhonda has been using hydrolyzed collagen powder for a couple of years to help her joints. She consumes it by adding to smoothies and hot beverages.

Her original interest was inspired by a study that showed peptides in hydrolysed collagen actually make it intact to cartilage, which suggests its beneficial for joint health (wasn’t able to find the study source for this, otherwise I would link to it).

And more recently, Rhonda’s interest was peaked by a another study showing that in 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of hydrolyzed collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in global lines and wrinkles. Additionally, an 18% increase in the content of hemoglobin was found in the skin dermis suggesting improved microcirculation (study source).

See Rhonda’s Instagram post on hydrolzyed collagen for more info, where she discusses using Great Lakes Hydrolzyed Collagen.

Rhonda’s Preferred Nootropics

In a May 2017 podcast episode with Tim Ferriss, Rhonda discussed the 3 different nootropics that she consumes. Nootropics being a category of drugs to enhance cognitive performance; aspects such as concentration, memory, mental alertness, etc.

Rhonda actually chooses to stay away from compounds that inhibit enzymes in the brain, which rules out some popular nootropics such as caffeine. She also chooses to avoid compounds that humans didn’t evolve alongside, because they haven’t been around long enough to fully understand their side effects. Therefore this list is interesting, as its very “safe” and passes her scientific due diligence.

Choline – Alpha GPC

Rhonda takes a Choline supplement on rare occasions when she is doing a lot of writing, or there’s an event she is speaking at. She finds it to improve her focus and attention.

Rhonda also makes a point of including natural sources of choline in her diet, such as eggs, almonds, spinach, broccoli and chicken.

There are different forms of choline that can be supplemented, and Rhonda chooses Alpha GPC because it is quick to cross the blood-brain barrier. She takes 600mg, noting that 300mg didn’t appear to be enough to make a difference.

Dosage: 2 capsules of NOW – Alpha GPC 300mg

Lion’s Mane Mushroom

Lion’s Mane is a mushroom that grows naturally on hardwoods across most of the world. For many people, the concept of consuming mushrooms for health sounds bizarre. However, going back to 200BC, there are writings of Chinese Emperors revering the use of medicinal mushrooms. Then in Europe 3100BC, a human nicknamed Ötzi the iceman was found mummified by ice in the alps. Amongst his belongings were two types polypore mushrooms with a leather string through them for carrying, both known to have medicinal effects. So humans have had the benefits of medicinal mushrooms figured out for a long time.

Lion’s Mane mushroom is generally consumed for its cognitive benefits. A study (source) showed that it can increase nerve growth factor, which is involved primarily in the growth, maintenance, proliferation, and survival of nerve cells (neurons).

Another study (source) showed that it improved cognitive impairment in a placebo controlled group of 30 adults aged 50-80. They consumed 3g per day of lion’s mane powder for 16 weeks. At weeks 8, 12 & 16 they showed significantly increased scores on the cognitive function scale compared with the placebo group. 4 weeks after stopping the lion’s mane supplementation their scores decreased significantly.

Rhonda has said she uses Lion’s Mane for intense periods of writing and creative work.

Dosage: 2x 1.5g packs of Four Sigmatic’s Mushroom Elixir

Sulforaphane – From Self Grown Broccoli Sprouts

Sulforaphane is commonly talked about for its ability to activate NRF2, a protein that regulates the expression of antioxidant proteins that oxidative damage triggered by injury and inflammation. However, Rhonda posits that its ability to cross the blood-brain barrier, in addition to its anti-inflammatory properties and effects on immune system, make it a nootropic.


Rhonda’s Pregnancy & Breastfeeding Supplement Regimen

First & Second Trimesters

Rhonda’s regular supplement regime contains products such as Lion’s Mane mushrooms and Nicotinamide Riboside that haven’t been tested in pregnancy women. Therefore to maintain absolute safety, Rhonda removed all these supplements from her diet whilst pregnant, and only used the following:

Third Trimester

  • Rhonda continued using the products above, and added Visbiome probiotics – 1 sachet/day
  • Her test results came back showing iron deficiency, so she added an extra iron supplement: Thorne Research – Iron Bisglycinate. This won’t be necessary unless your blood test results indicate low levels. The prenatal multivitamin already contains 45mg of iron bisglycinate.

Breastfeeding Supplement Regimen

The source for details on Rhonda’s breastfeeding supplement regime is 1hr 38mins into her October crowdcast video for Patreon supporters.

Closing Remarks

So that’s a lot of supplements and information. Let me know if you have any questions or concerns regarding the above information.


Posted by Alex

Hi, I'm Alex, a medical student, with a broad interest in nutrition, hormones, cancer prevention and gerontology (study of ageing). I write this blog to answer questions I myself have had at one stage or another. With the hope that others find it useful.

One Comment

  1. […] Step 3: Analyse your supplement stack, which is there to catch the slack on any deficits in your diet. You can find Rhonda Patrick’s full supplement stack here. […]


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