Rhonda Patrick Supplements List – Updated February 2023

In this post we’ll look at the supplements Rhonda takes currently.

She adjusts her supplements over time, and this post is kept continually updated. If interested, you can view the change log here.

It’s important to note that Rhonda has no affiliation with any of the brands mentioned – instead she uses them because her research, or her colleagues research, suggest they are good.

Rhonda’s Morning Supplements

• Multivitamin – alternating monthly between 2 types
• Fish Oil – 3 grams of Omega-3s – higher in EPA
• Vitamin D – 5,000 IU per day in winter, 2,000 IU in summer
• Vitamin K – 50 mcg of K1 + 15 mcg of K2 MK-7
• Calcium – 200 mg – taken due to reducing dairy intake
• Lutein & Zeaxanthin – for eye health
• Ubiquinol – 200 mg
• Cocoa Extract – 2 capsules
• Sulforaphane – 20 mg of free-form sulforaphane

Rhonda’s Evening Supplements

• Fish Oil – An additional 3 grams of Omega-3s – higher in DHA
• Magnesium – Magnesium Citrate / Malate mix – 135 mg
• Vitamin C – 600 mg
• Luteolin – 165 mg
• Melatonin – 12 mg – high dose due to night terrors

Supplements Rhonda Uses Intermittently:

• PQQ – may help cognitive function and memory
• Curcumin Phytosome – uses as a replacement for light painkillers
• Choline – important for general health, may top up if diet is lacking
• Probiotics – taken rarely, only after drinking alcohol or (in theory) post-antibiotics
• Collagen Powder – for improved joint, skin and hair health
• Omega-3 Phospholipids – a different, beneficial form of omega-3s
• Nootropics – details on Rhonda’s nootropic drink

Not Currently Taking

• This section covers supplements Rhonda has taken previously (then stopped), and popular supplements she has researched. Specifically Nicotinamide Riboside, Resveratrol, Metformin and Athletic Greens.

Rhonda’s Pregnancy, Breastfeeding & Toddler Supplements

• See this separate post for the details on what Rhonda took during pregnancy and breastfeeding.
• See this separate post for the details on what Rhonda gave her growing toddler.

Rhonda’s Morning Supplements

This section covers the supplements Rhonda takes in the morning.

Multivitamin

In Rhonda’s July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne – Basic Nutrients 2/Day.

Ie – she takes one each day for a month, then switches to the other one for a month.

ONE vs Basic Nutrients - Side by Side Comparison

Whilst Rhonda’s goal is to get her micronutrients from her diet, taking a multivitamin avoids risk of a short fall if her diet doesn’t provide 100% of needs.

More on why Rhonda takes a multivitamin

Omega-3 Fish Oil

Rhonda currently takes an omega-3 supplement called Norwegian PURE-3, which is touted as a high quality fish oil with low levels of oxidation.

It comes in 2 versions; high DHA and high EPA.

Rhonda currently takes between 6 grams daily. 3 grams of their high EPA product in the morning and 3 grams of their high EPA product in the evening. If she misses a dose in the morning then she will typically double up in the evening.

She has mentioned previously that this high dosing of omega-3s is somewhat experimental – as studies on the benefits usually use lower daily dosages.

Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order.

Norwegian Pure-3 Alternative?

Rhonda’s alternative suggestion is to check the IFOS site (International Fish Oil Standards), and use their batch testing of oxidation and heavy metal levels to guide your product choice.

She has also mentioned an alternative product called Metagenics OmegaGenics. However, they have since stopped doing IFOS testing for their product (link), so it’s not possible to check batches for their oxidation levels or heavy metal content.

Below is a list of fish oils that have both low oxidation and heavy metal levels, as measured by the IFOS testing.

For a bigger version of this table with more products and details, see this spreadsheet. It also includes a section for brands specific to UK & Canada.

After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, I’m personally using Viva Naturals Triple Strength. This coupon code gives 10% off orders, in case that’s of use.

– – –

Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. It contains a phospholipid form of omega-3 that has additional benefits (read more below).

Vegetarian / Vegan Fish Oil Alternatives?

Rhonda personally opts to get her omega-3s from fish oil, due to its high levels of EPA & DHA per gram.

However, when asked on Joe Rogan’s podcast how vegetarians can supplement EPA & DHA, she believed algae oil is the optimal source.

In part, this is because fish don’t actually produce omega-3s, instead they get them from the plankton and algae in their diet – so by consuming algae you’re going direct to the source³Omega-3: A Link between Global Climate Change and Human Health – Jing X. Kang | 2011 | Biotechnology Advances.

Read more about Vegan Omega-3 options

Below are a couple of algae based omega-3s, so you can see their cost per gram of EPA & DHAs:

The Omega-3 Index Test

^ Rhonda recently interviewed Omega-3 expert Dr Bill Harris (link)

Rhonda notes in her recent Joe Rogan interview (#1701) she’s a proponent of what’s called the “omega-3 index test”. Mentioning that higher levels are associated with a lower risk of all-cause mortality⁸Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies – Harris et al. | 2021 | Nature Communications.

In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. With a score of 8% or greater being correlated with better health outcomes⁹The Omega-3 Index: Clinical Utility for Therapeutic Intervention | William Harris | 2010 | Current Cardiology Reports.

The company that make this test, OmegaQuant, offer it as an at home “dried blood spot” test. Fortunately it doesn’t require much blood, just single drop onto a piece of card, which you then post back. OmegaQuant was founded by Bill Harris who Rhonda interviewed recently. The test comes in 3 versions:

• Omega-3 Index Basic Test ($49) – which provides the omega-3 index score only
• Omega-3 Index Plus Test ($74) – which provides the index score + trans fat index, omega-6 to omega-3 ratio & AA:EPA ratio (inflammation marker)
• Omega-3 Index Complete Test ($99) – which provides everything in the Plus test, and then in addition includes a trans fat index & individual fatty acid levels

For 10% off the tests, use this OmegaQuant coupon code.

Fish Oil No Longer Taken

It’s worth clarifying which fish oil supplements Rhonda isn’t taking anymore – for avoidance of confusion. She no longer takes:

• Nordic Naturals – ProOmega 2000 – she took this up until around 2017 (see last tweet mentioning). Not to be confused with the supplement she recently mentioned – Carlson Maximum Omega 2000. Since she stopped with Nordic Naturals, she has been taking NPure-3.
• Nordic Naturals – Omega-3 Phospholipids – she took this up until around 2016 (see last tweet mentioning). However, she has since moved to consuming the salmon roe caviar mentioned above.
• Krill Oil – prior to taking the Omega-3 phospholipids supplement by Nordic Naturals, she was taking krill oil. However, she replaced both with salmon roe caviar – and no longer takes krill oil.

Vitamin D

Rhonda mentioned in her July 2022 Q&A that she takes a total of 2,000 IU per day of vitamin D3 in the Summer and 5,000 IU in the winter. She noted that this is in addition to the 2,000 IU in her multivitamin.

Note that she lives in San Diego, which is close to the equator and a sunny place in general.

She co-ordinates her supplementation with Vitamin D blood testing, so that she stays between 40 and 60 ng/ml, generally hovering around 50 ng/ml.

You can measure your vitamin D levels via a blood draw, or by using an at home finger-prick blood test.

More on vitamin D

Rhonda’s Vitamin D Dosage:

• Approximately 5,000 IU per day in winter, and 2,000 IU in summer
• In addition to the 2,000 IU per day in her multivitamin

How Rhonda gets her Vitamin D

• Rhonda’s multivitamins contain 2,000 IU per day.
• She currently uses a blend of vitamin D3, vitamin K1 and calcium. It’s called Pure Encapsulations Calcium K/D and each serving of 2 capsules contains 1,000 IU of vitamin D3. However, she only takes 1 capsule per day, so 500 IU.
• Presumably she then tops up using vitamin D capsules.

Examples of stand-alone vitamin D supplements include:

• Thorne 1,000 IU capsules and 5,000 IU capsules
• Life Extension 1,000 IU capsules and 5,000 IU capsules.

Vitamin K

Rhonda currently supplements vitamin K on the basis that it’s an “insurance policy”, in case she doesn’t get enough K from vegetables.

Background on Vitamin K1 vs Vitamin K2

How Rhonda gets her vitamin K:

• Most recently Rhonda is taking a supplement called called Pure Encapsulations Calcium K/D, of which she takes 1 pill daily. Each pill contains 50 mcg of vitamin K1.
• Previously she had supplemented it individually, via Life Extension’s K2 MK-7 45mcg product.

Rhonda’s Dosage: ~50 mcg / daily

Calcium

As many are already aware, calcium is crucial to healthy bones, but also regulates muscle contraction, nerve conduction, blood clotting and more.

Previously, Rhonda did not supplement calcium, however she has started cutting down on dairy in her diet, which is high in calcium, and so has decided to add additional calcium separately.

The supplement she uses, Pure Encapsulations Calcium K/D, has 200 mg of calcium per pill, which is what she takes daily.

It’s also worth noting that her Luteolin supplement, discussed below, contains a calcium ascorbate blend of vitamin C that results in 68 mg of additional vitamin C.

Rhonda’s Dosage: 200 mg / daily

Lutein & Zeaxanthin

Lutein and Zeaxanthin are yellow and orange pigments, also known as carotenoids, that are found in fruit and vegetables. Lutein specifically is also found in egg yolks and animal fats.

They’re particularly of interest in eye health, because they’re found in the eye lens and macular region of the retina.

Research suggests that these compounds may have a beneficial effect in delaying the progression of eye diseases such as late age-related macular degeneration and cataracts¹⁴Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration – Mrowicka et al. | 2022 | Nutrients¹⁵Lutein and Zeaxanthin Supplementation and Association With Visual Function in Age-Related Macular Degeneration – Liu et al. | 2015 | Investigative Ophthalmology & Visual Science.

Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin.

Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin.

When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established.

This paper suggests there is strong evidence that up to 20 mg / day of Lutein is safe¹⁶Dietary guidance for lutein: consideration for intake recommendations is scientifically supported – Ranard et al. | 2017 | European Journal of Nutrition.

For Zeaxanthin, according to this paper¹⁷Zeaxanthin: Review of Toxicological Data and Acceptable Daily Intake – James Edwards | 2016 | Journal of Ophthalmology, the EU put an upper use level of 2 mg / day. However, it suggests that higher intakes are safe, for example with a human intervention study using 20 mg / day of Zeaxanthin, for 6 months, showing no adverse affects.

Rhonda’s Dosage: 10 mg Lutein, 2 mg Zeaxanthin

Ubiquinol

You may already be familiar with a supplement called CoenzymeQ10.

CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). The version Rhonda’s taking (ubiquinol) is proposed to be more bio-available than ubiquinone¹⁸Increased Bioavailability of Ubiquinol Compared to Ubiquinone – Aoki et al. (2014).

She describes ubiquinol as playing an important role in mitochondrial energy production.

Whilst it’s found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day.

She’s specifically using Pure Encapsulations – Ubiquinol-QH 200mg. It is noticeably expensive, even for ubiquinol. Apparently it uses “Kaneka” brand ubiquinol, which is also used by NOW Ubiquinol 200 mg and Jarrow Ubiquinol 200 mg – who charge less for it.

Rhonda’s Dosage: 200 mg / daily

Cocoa Extract

As of Rhonda’s January 2023 Q&A she is still takin CocoaVia.

Specifically their Cardio Health version, which she takes in the morning due to it containing a small amount of caffeine (for 20% off, you can use this coupon code).

Rhonda cites 3 potential benefits of cocoa flavanols:

• Enhanced circulation
• Improved cognitive function
• Improvements to skin (decreased wrinkles and increased skin elasticity)

Studies on Cocoa & Enhanced Circulation + Cognition Cocoavia's Memory+ Product

Rhonda’s Dosage: 2 capsules per day, in the morning

Sulforaphane

Rhonda’s a big proponent of the benefits of sulforpahane and has talked about it a lot.

For extensive details, see this separate post where we look at what sulforaphane is, why it’s important, and the various forms Rhonda consumes it in, including self-grown broccoli sprouts.

Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. Note: since having her son she has less time for growing broccoli sprouts.

Broq

Rhonda currently takes a sulforaphane supplement called BROQ.

It contains 10mg of free-form stabilized sulforpahane per tablet.

This has greater bio-availability than sulforaphane glucosinolate, which is used in a lot of sulforaphane supplements, including Avmacol.

Prior to Broq existing Rhonda was taking Prostaphane, which had to be shipped from France. Broq is manufactured by the same company as Prostaphane, for the US market.

Rhonda’s Dosage: 2 tablets (20 mg total) of BROQ each morning, after a meal. Avoid taking on an empty stomach.

Moringa Powder

Rhonda added Moringa powder to her diet after research from Jed Fahey at Johns Hopkins University.

Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered.

It contains an isothiocynate with very similar properties to sulforaphane, called Moringin.

In Jed’s studies on Moringa, participants consumed it as a cold-brewed tea. This can be made by:

• Adding moringa powder to room temperature water at ratio of 1:100 powder to water
• Leaving to stand for at least 10 minutes prior to drinking
• The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and it’s crucial to preserve it.

In terms of which Moringa to use, Jed’s studies used Kuli Kuli Moringa (15% off coupon code here). He notes in their FAQs that excessive sunlight or heat after harvest will rapidly degrade some of the phytochemicals and vitamins of interest in the leaves – so it’s worth caution when sourcing.

As mentioned above, for more details on Rhonda’s use of sulforaphane see this separate post.

Rhonda’s Evening Supplements

So far we’ve discussed Rhonda’s morning supplements. In this next section we’ll look at the supplements Rhonda takes in the evenings.

Fish Oil (Evening)

Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams.

See the above section for more details on Rhonda’s fish oil supplementation (no point duplicating it).

Magnesium

Rhonda notes that her multivitamin doesn’t contain Magnesium, therefore she adds it separately.

In her January 2023 Q&A she notes taking 135 mg of magnesium daily.

135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet.

However, for example with her mother, who doesn’t eat as many green vegetables, she encourages a larger supplemental dose.

The specific product she notes using is called Thorne Citramate.

More from Rhonda on Magnesium

Rhonda’s Dosage: 135 mg / daily

In her May 2022 interview with Andrew Huberman, she mentioned occasionally taking a different magnesium product at night before bed, called Magnesi-Om (20% off coupon code here).

It’s a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. There’s a little monk fruit too, which sweetens the mixture.

Vitamin C

Vitamin C is an essential micronutrient, well known for its antioxidant properties.

Rhonda has a comprehensive topic page which covers many details on vitamin C.

She currently takes it via a supplement called Pure Encapsulations – Ester C, which includes 619 mg per 1 capsule serving. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C – but they contain the same ingredients.

In addition, the supplement also has 50 mg of quercetin and 100 mg of rutin – both flavonoids with potential health benefits.

Luteolin

Luteolin is a type of flavonoid found in small quantities in fruits and vegetables.

Research in cell lines (in-vitro) and animal models suggests it may:

• Have cardiovascular protective effects²⁹Luteolin: A Flavonoid that Has Multiple Cardio-Protective Effects and Its Molecular Mechanisms – Luo et al. | 2017 | Frontiers in Pharmacology.
• Decrease inflammation³⁰Luteolin suppresses inflammation-associated gene expression by blocking NF-κB and AP-1 activation pathway in mouse alveolar macrophages – Chen et al | 2007 .
• Promote autophagy, which is the cleaning up of cellular junk³¹Luteolin Promotes Cell Apoptosis by Inducing Autophagy in Hepatocellular Carcinoma – Zhang et al. | 2017 | Cellular Physiology & Biochemistry

Rhonda is currently using a product called Autophagy Renew by Life Extension, which provides 165mg of Luteolin per capsule.

Rhonda’s Dosage: 165 mg

Melatonin

Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. We produce melatonin as the sun sets and night sets in, and we reduce production as the sun rises and our body preps for wakefulness.

Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases.

The aspect of melatonin production decreasing with age is important (see this study for more discussion). We know that good sleep is absolutely crucial to overall health, so if we can supplement melatonin and measure a noticeable positive impact on sleep, that’s a big (easy) win. This can be coupled with exercise, which also improves sleep quality (for both younger and older people).

Rhonda was previously using a low dose melatonin supplement (300 mcg by Life Extension), based on this research by MIT.

She has since switched to taking a high dose (10 – 12 mg), which she says helps keep her night terrors at bay.

She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A.

The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used.

Rhonda mentioned in her Feb 2021 Q&A she takes melatonin by Pure Encapsulations – possibly Pure Encapsulations – Melatonin 3mg.

Rhonda’s Dosage: 10 – 12 mg / nightly

Supplements Rhonda Uses Intermittently

So far we’ve covered supplements that Rhonda has said she takes on a daily basis. In this next section we’ll cover supplements Rhonda takes intermittently.

PQQ (Pyrroloquinoline Quinone)

PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.³²Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects – Harris et al (2013). That said, it’s still relatively under studied compared to other supplements.

In a paper published in 2016, Japanese researchers found that PQQ improves cognitive function (measured using the stroop test), by increasing blood flow and oxygen metabolism to the right prefrontal cortex³³Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions – Itoh et al (2016).

Rhonda mentioned in her February 2023 Q&A that she’s continuing to take Life Extension- PQQ 20mg capsules. She didn’t mention the frequency, whether it’s daily or every few days.

The Life Extension version comes in the disodium salt form that was used in the above study.

Rhonda’s Dosage: 1 capsule

Curcumin

Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Noting it also doubles as a (weak) alternative to painkillers.

She was previously taking the Thorne Meriva version – but later (February 2021) mentioned taking the Pure Encapsulations – CurcumaSorb.

Rhonda on Turmeric and Lead Contamination

Choline

Choline is an essential micronutrient that plays crucial roles in:

• Preserving cell membrane structure
• Produce the neurotransmitter acetylcholine, important for memory, mood, muscle control, and other brain and nervous system functions
• Important roles in modulating gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development

Rhonda aims to get the majority of choline from her diet. Eggs are particularly potent source, and so she typically has a breakfast that includes eggs. Other good sources are meat, fish, potatoes and wheat germ.

When asked in members Q&A #36 which choline supplement she likes, she specifically named Pure Encapsulations – Phosphatidylcholine. It contains 550mg of choline per 2 capsule serving. For context, the RDA for adult women is 425 mg/day.

Probiotics

Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that.

At one stage she was taking Visbiome probiotics every few weeks, to top up her healthy gut bacteria.

However, now Rhonda only takes Visbiome after drinking alcohol. Saying that if she had to take antibiotics for some reason, then she would take Visbiome probiotics after, in order to replenish the healthy gut bacteria.

For example, probiotics can help regulate the innate and adaptive immune responses by modulating the functions of dendritic cells, macrophages, and T and B lymphocytes³⁵Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases – Vanderpool et al. (2008)³⁶Probiotics: progress toward novel therapies for intestinal diseases – Yan et al. (2010).

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

Visbiome vs VSL#3

Dosage: 1 sachet/every 1-2 weeks

Omega-3 Phospholipids

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

She opts for the salmon roe rather than supplements, as it’s a potent, fresh source of phospholipids (~438 mg of EPA and ~514 mg of DHA per ounce). Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. See this and this Instagram post for more on Rhonda discussing salmon roe.

Omega-3 Phospholipids, Alzheimer’s & APOE4

Rhonda’s keen interest in omega-3 phospholipids stems from having 1 ApoE4 allele in her DNA.

ApoE4 increases Alzheimer’s risk between 2-3x if you’ve 1 allele and 15x with 2 allele’s. It’s estimated that around 25% of the population have at least 1 ApoE4 allele.

Part of the reason for the increase in Alzheimer’s risk with APOE4 is that it impairs regular DHA transport into the brain.

In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route.

^ Rhonda displaying her ApoE4 paper

Rhonda’s paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. The reason for this is that phospholipid DHA gets converted to DHA-lysoPC, by a specialized transporter called MFSD2A³⁹Mfsd2a is a transporter for the essential omega-3 fatty acid docosahexaenoic acid – Nguyen et al (2014). This transport system appears to continue to work even when regular DHA transport is impaired.

Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimer’s disease risk.

According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs).

You can test yourself for ApoE4 by using a test like 23andMe (their cheaper ancestry test is sufficient) – and then exporting the raw data they provide into Rhonda’s genetic report or to Promethease. 23andMe’s more expensive health package should include ApeE4 testing as standard.

Collagen Powder

In Rhonda’s June 2021 Q&A she mentions using collagen powder daily to benefit her skin, hair and joints. She consumes it by adding it to her smoothies, coffee and sometimes tea.

Her original interest was inspired by a study that showed peptides in collagen actually make it intact to cartilage, which suggests its beneficial for joint health (source).

Additionally, Rhonda’s interest was piqued by a study showing that in 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of 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 haemoglobin was found in the skin dermis suggesting improved microcirculation (study source).

See Rhonda’s Instagram post on collagen for more info. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen.

Nootropics

Nootropics are products aimed at improving cognitive function, and in Rhonda’s June 2021 members Q&A she updated us on her preferred nootropic, which she consumes in the form of a drink.

First though, she caveats by saying her foundations for maximizing cognitive function are:

• Good quality sleep – see this post for how she optimizes her sleep
• Regular cardio exercise – such as running/spin bike
• Intermittent fasting – such that she stays in ketosis throughout the morning while she works
• Consuming sulforaphane – which raises glutathione in the brain, lowering oxidative stress + inflammation
• High dose fish oil – of which the DHA is key for brain function

Now let’s look Rhonda’s nootropic drink. It contains:

• Lion’s Mane Mushroom – she preferences Laird’s Performance Mushrooms blend
• Cocoavia Cocoa powder – 1 sachet (link + 25% off coupon code)
• A 50/50 split between coconut powder and MCT powder
• Stevia – to make it taste nice
• Cinnamon powder
• Water

She says it’s like dynamite for the brain, and she feels “on fire” with it” 🔥

In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Laird’s mushroom blend mentioned above. Then, if she wants an extra boost, she will make the nootropic drink. She adds a couple of important caveats:

1. The cocoa powder naturally contains a small amount of caffeine, so she avoids drinking the mix too late in the day, as that can impact sleep quality.
2. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa.

In terms of an estimate on dosage for the Lion’s Mane, Rhonda cites a study (source) that showed significant improvements in cognitive function after 8 weeks of 3g per day vs placebo – for 50-80 year olds with existing cognitive impairment.

Not Currently Taking

This section covers supplements that Rhonda has previously taken but isn’t currently. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest.

Nicotinamide Riboside

Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child.

The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) – which contained Nicotinamide Riboside Chloride made by Chromadex. Chromadex also produce Nicotinamide Riboside under their own brand; called Tru Niagen.

As of yet, Rhonda hasn’t come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed.

Resveratrol

Rhonda has had David Sinclair on the podcast discussing the positive effects of Resveratrol. Since that podcast, Rhonda has posted a literary review of Resveratrol on her site.

In her Dec 2019 Q&A discussion, she discussed Resveratrol, saying that she doesn’t take it currently, but is considering taking it.

She says her interest in resveratrol stems mainly from preliminary clinical trials showing positive benefits in cognition for older and cognitively impaired adults, including:

• A study, 200mg/daily resveratrol supplementation improved healthy 50-75 year olds memory recall⁴⁰Effects of Resveratrol on Memory Performance, Hippocampal Functional Connectivity, and Glucose Metabolism in Healthy Older Adults – Witte et al. (2014).
• In another study, patients with alzheimer’s disease who took resveratrol saw improvements in cognition, and decreases in biomarkers of Alzheimer’s disease and inflammation⁴¹Resveratrol regulates neuro-inflammation and induces adaptive immunity in Alzheimer’s disease – Moussa et al. (2017).

Her current reservation is around a study that showed 250mg/day of resveratrol blunted the positive effects of exercise⁴²Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men – Gliemann et al (2013). However, another study using 500mg showed synergistic effects in combination with exercise⁴³Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women – Alway et al. (2017). Rhonda’s current hypothesis for why is that at lower doses resveratrol may act as a mild antioxidant, which then blunts the positive effects of exercise (similar to high dose Vitamin E).

When asked what type of resveratrol she would take, she said a micronized powder form, and that a company called RevGenetics make that (noting again that she has no connection with them or any other supplement company).

For more on David Sinclair and the supplements he takes, including Resveratrol and NMN, see this separate post.

Metformin

Metformin has been studied in humans since the 1950’s, and is most commonly taken to battle type 2 diabetes. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. As this novel, off-label use has become more popular, its invited further research into whether this approach makes sense.

In a podcast with Kevin Rose (Jan 2020 – link), Rhonda discussed the use of metformin for longevity.

She notes that exercise is better at preventing type 2 diabetes than metformin, citing a randomized controlled trial involving 3,200 people⁴⁴Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin – Diabetes Prevention Program Research Group (2002). She also questions the value of metformin in healthy individuals who exercise. This is because the health benefits of exercise are vast and well documented, and it appears that metformin inhibits a number of these. Namely:

• Reduction in gaining lean muscle mass whilst on an exercise program, compared to placebo⁴⁵Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double‐blind, placebo‐controlled, multicenter trial: The MASTERS trial – Walton et al (Sept 2019).
• Inhibition of mitochondrial adaptations and improvements in cardiorespiratory fitness by 50 percent and diminished whole-body insulin sensitivity after aerobic exercise⁴⁶Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults – Konopka et al (2018).

So when it comes to healthy individuals who exercise, she doesn’t see any synergy with the use of metformin for improving healthspan and lifespan. However, for people who don’t exercise, then the use of metformin may warrant further inspection. See Rhonda’s research section on metformin for more info.

Note that if you’re interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. The above does not constitute medical advice in any shape or form.

Athletic Greens

Rhonda doesn’t take Athletic Greens, and nor has she in the past. However, she was asked by a subscriber of hers what she thinks of it.

Her response in her May 2022 Q&A was that Athletic Greens contains a blue green micro algae called spirulina, which is a potential source of a liver toxin called microcistins.

See FDA warning and a paper on mycocystins in dietary supplements.

Therefore she suggested to the subscriber to contact Althetic Greens for their microcystin testing data.

To her knowledge the subscriber didn’t receive a reply containing data to allay this potential concern.

This ends the main list of supplements.

Below we’ll look at supplements Rhonda used during her pregnancy (a section which, of course, won’t be applicable to all).

You can instead skip to the next section – Rhonda’s Method for Choosing Supplement Brands.

Rhonda’s Pregnancy, Breastfeeding & Toddler Supplements

See this detailed post for the details on which supplements Rhonda took during pregnancy and breastfeeding.

Then separately see this post on the supplements Rhonda gave to her growing toddler.

Rhonda’s Method for Choosing Supplement Brands

The supplement industry, surprisingly, is largely unregulated. Especially when compared to the stringent regulations that are imposed on the pharmaceutical industry. This amplifies the importance of choosing a supplement that you can rely upon. In a Tim Ferriss interview Rhonda recommended that you check if the supplement brand you’re looking to buy is certified by the NSF (National Sanitary Foundation). Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants.

As a guideline, below is the list of brands that Rhonda often uses (either currently, or in the past):

• Pure Encapsulations – see their NSF certification
• Thorne Research – see their NSF certification
• Life Extension – see their NSF certification

Then separately, Rhonda has discussed using Labdoor and Consumer Lab in order to check products for contaminants such as heavy metals.

Closing Remarks

If you’ve got any queries on the above, please leave them below in the comments.

If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site.

Firstly, this crowd sponsored support allows her to continue to work independently, without being reliant on sponsors or grants. Secondly, premium members get a number of exclusive benefits, including members only emails, monthly Ask Me Anything live streams and open access to use her genetics reports.

If you’re looking for further Rhonda Patrick related content, below are some related posts I’ve written:

• A detailed post on Rhonda’s diet – including examples of her breakfast, lunch and dinner (link)
• A post on Rhonda’s approach to exercise + examples of what she does (link)
• Notes on many of the key things Rhonda has discussed about pregnancy, breastfeeding & baby health – based on her journey into motherhood (link)
• Notes on the supplements Rhonda is giving to her, now, toddler (link)

Post Change Log

For those curious, see this post for a log of the main updates over time.

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• 32
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• 33
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• 35
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• 36
  Probiotics: progress toward novel therapies for intestinal diseases – Yan et al. (2010)
• 37
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• 40
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• 46
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