Joe Rogan Supplements – Full List of What He Takes & Why

At 54 years of age, Joe Rogan is in better physical shape than many 30 year olds. And it’s not just his physique that’s impressive, he’s also managing to stay mentally sharp too.

Whether he’s injecting testosterone, devouring elk meat or hulking down vegetable smoothies, Joe is always on the look out for performance enhancing substances.

In this post we’ll look at both the products Joe takes regularly, and products he takes occasionally or is experimenting with.

Joe Rogan’s Daily Vitamin & Minerals:

• Multivitamin – Pure Encapsulations Athlete Pure Pack
• Omega-3 Fish Oil – Carlson Omega-3 Fish Oil
• Vitamin D – Thorne Research – D3 5,000iu
• Quercetin – added recently
• Glucosamine and Chondroitin – 365’s Glucosamine Chondroitin & MSM

Products Joe Rogan takes frequently, occasionally or is experimenting with:

• Resveratrol & NMN (Nicotinamide Mononucleotide) – see below
• Nootropics – AlphaBrain Black Label & Neuro Gum
• Pre-workout – Shroom Tech Sport
• Hemp/CBD Oil – Charlotte’s Web
• Kratom – see below
• Coffee – see below

Hormone Replacement Therapy

• Testosterone Replacement Therapy (TRT)

Joe Rogan Supplements – Daily Supplements

Multivitamin – Pure Encapsulations Athletic Pure Pack

Image on the right is from one of Joe’s Instagram posts mentioning Athletic Pure Pack.

You can see from this old video clip that Joe has always taken a lot of supplements. However, as far as we can tell from his podcasts, he keeps things a bit simpler these days.

Joe says he uses a multivitamin called Athletic Pure Pack – which comes in “on the go” sachets.

Each sachet contains a number of pills, specifically:

• Vitamins & Minerals – 3x capsules
• EPA/DHA Omega-3s – 1x capsule
• Creatine (Kre-Alkalyn) – 2x capsules
• Vitamin C (Ascorbic Acid) – 1x capsule
• Coenzyme Q₁₀ – 1x capsule
• L-Glutamine – 1x capsule

The clip below has Joe mentioning Athletic Pure Pack – from his #802 podcast with Tom Papa (full video on Spotify). They start talking about supplements from 1hr 8mins, and the specific mention of Athletic Pure Pack is at 1:14:37.

^ Short video clip of Joe Rogan discussing his use of Athletic Pure Pack Multivitamins

For those who want a multivitamin, but don’t necessarily need the extras, Pure Encapsulations also make a multi called O.N.E. It is used by Joe’s regular guest Dr Rhonda Patrick. For more discussion on O.N.E see this post on Dr Rhonda Patrick’s supplements.

Omega-3 Fish Oil – Carlson’s Super Omega-3

Joe places a high value on omega-3 fish oils, and ensures he’s taking them regularly. In the same Tom Papa podcast above, you can skip to 1:02:40 where they talk about the importance of fish oils, and how it’s more effective than getting your omega-3s from flax-seed or hemp oil.

Based on Joe’s Instagram post, the old video tour of his vitamin cupboard, and a recent Dr Rhonda Patrick podcast, Joe currently takes Carlson’s Super Omega-3 fish oil in liquid form. He currently takes 3 tablespoons daily (he specifically mentions this dosage in a recent podcast with Rhonda Patrick).

If you find capsules more convenient (as I do), Carlson also do an encapsulated version; Elite Omega-3 Gems. A 2 capsule serving contains 1,600mg omega-3s, including 800mg EPA & 600mg DHA.

Image on the right is (again) the 2013 Instagram post from Joe Rogan, discussing his supplements, including Carlson’s  fish oil.

Vitamin D – Thorne D-5,000

Joe recently had Dr Rhonda Patrick on the show (#1474), and they did a deep dive into research around vitamin D and its benefits. Particularly in regard to reducing the risk of respiratory tract infections. Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease.

Both Rhonda and Joe shared that they’re taking 5,000iu of D3 daily. Specifically, Rhonda aims to maintain a blood concentration of 40 – 60ng/ml, using occasional blood tests to calibrate the correct amount of D3 she needs. She points out that not only is too little D3 bad for us, too much is also not good. See her video on Vitamin D3 for more details.

Last time Joe mentioned which D3 supplement he used, he was taking Solgar’s D3 5,000iu (see old video clip of his supplement cupboard). However, this was from way back in 2011!

Rhonda currently takes her vitamin D3 in the form of Thorne’s D-5,000, and I’d imagine Joe takes the same or similar now.

Quercetin

Recently Joe had Dr Mark Gordon on his show (#1589 on Spotify) and after explaining the benefits of Quercetin, Joe said he would order some (see clip here).

Dr Gordon suggested Quercetin can:

• Reduce inflammatory cytokines (which you don’t want elevated unnecessarily)
• Increase mitochondria (which helps with energy production)

Dr Gordon would get patients to take 500mg 2x per day, along with Zinc 15mg 2x per day. They found this dropped the number of colds people were getting, and their allergies were improving. He didn’t fully understand why this was happening, until this year with Covid, where he learnt how much of an effect zinc can have on the immune system.

He explains that in the context of viruses and Covid, zinc can inhibit the viral replication within cells. Quercetin’s role in the process is to get the zinc across the cell membrane and into the cell. Without an ionophore like Quercetin, Zinc has a harder time getting into cells.

In terms of supplement doses, Marks says when treating someone who has Covid, they would increase the dose of Quercetin to 1,000mg 2x per day, and Zinc to 30mg 2x per day.

Joe didn’t mention specifically which brand he had ordered. Options include Pure Encapsulations  – Quercetin and Thorne Research – Quercetin Phytosome. Both offer 250mg per capsule.

Glucosamine & Chondroitin

Since Joe was young, he trained as a Taekwondo fighter, competing nationally. Even after he finished fighting competitively, he still trains hard. This leads to a lot of wear and tear on the joints, and thus Joe uses glucosamine & chondroitin.

He first mentioned it in a 2009 post on MMA underground (original forum no longer available):

Then in his 2011 supplement cupboard video, he shows that he’s using 365s Glucosamine Chondroitin & MSM. This product isn’t always well stocked, so a similar alternative is Thorne.

Joe Rogan Supplements – Taken Intermittently/Testing Out

Resveratrol & NMN

On podcast episode #1234 Joe had a Harvard scientist called David Sinclair on. David shared the longevity supplements he takes, including:

• Resveratrol – 1g/daily (morning with yogurt)
• Nicotinamide Mononucleotide (NMN) – 1g/daily (in capsules, swallowed with water)

During the podcast Joe creates a list of these supplements to go shopping for later. Then on episode #1269 Joe confirms he has started taking resveratrol every morning, along with NMN which he says gives him a lot of energy and makes him feel great.

What do Resveratrol & NMN do in relation to living longer?

David describes resveratrol and NMN as critical for the function of the sirtuin genes, genes which help us live longer. He describes resveratrol as the “accelerator pedal” for the sirtuin genes (increasing their activation), and NMN as the fuel. The reason that resveratrol won’t work effectively without NMN (the “fuel”), is that sirtuin activation requires youthful NAD levels, but NAD levels decline with age, and by 50 years old, we have about half the level of NAD we had in our 20s (NAD being a molecule that is essential to energy production in our cells).

So in effect, you take resveratrol to increase activation of the sirtuin genes, and NMN to ensure the sirtuins have enough energy to work properly. It’s worth noting that restoring NAD levels has other helpful benefits too.

The complexity with these 2 supplements is that David Sinclair (who recommended them), uses product he had leftover from lab experiments – and Joe hasn’t shared explicitly which brand he uses (and no doubt brand matters, given that supplement manufacturers are unregulated). I dug into the subject in detail in the David Sinclair post, so refer to that for more details, but below is shorter version.

Resveratrol

Research published by David’s old company Sirtris (sold to GSK for $720m) found that micronized resveratrol had greater bioavailability than its regular, non-micronized counterpart, specifically up to 3.6x greater when measured in the blood.

We see this with other molecules too; where reducing particle size increases bioavailability. For example with curcumin, whose absorption can be improved through micronization (for example Theracurmin). So this makes sense.

Micronized resveratrol options include:

Note: Whichever source of trans-resveratrol you take, according to David, you will increase its bio-availability if you take it with a fat source.

David takes it on an empty stomach in the morning, so mixes it with a bit of yogurt. However it should also be possible to take it with a meal containing fat.

NMN (Nicotinamide Mononucleotide)

In the interview David refers to two molecules that can act as “gas” for the sirtuin activator (resveratrol) to work; NMN and NR (nicotinamide riboside). It’s not clear yet how NR compares to NMN in terms of effectiveness – those studies are still to be done. However, David speculates based on the animal studies done so far that NMN may turn out to be the superior molecule in terms of raising NAD levels in cells.

When it comes to NR, there is already a clear brand leader in the space; Chromadex Tru Niagen. It’s Chromadex’s NR that also goes into other brand’s NR offerings such Life Extension’s NR.

However when it comes to NMN, there isn’t a clear brand leader.

Searching online there are a large number of possible options. Without doing ones own 3rd party lab testing, it’s hard to evaluate the quality of products. What I’ve done below is put some of the more highly reviewed options into a table, calculated the approximate price per gram, and added links to any 3rd party analysis certificates the companies display.

For further information on the topic of Resveratrol and NMN, see our longer post on David Sinclair’s Supplements – including additional information we’ve learnt since David was on JRE.

Nootropics

Alpha Brain Black Label

During Joe’s interview with Andrew Huberman (at 12m 49s of the episode) he mentions he’s been taking Alpha Brain Black Label for the last 6 months and has found it beneficial.

Initially there was just 1 version of Alpha Brain, but since mid 2021 they’ve released a Black Label version.

Comparing the ingredients, I note 3 common ingredients:

• L-Theanine
• Phosphatidylserine
• Toothed Clubmoss (Herpzia serrata)

Beyond those, the ingredients are quite different:

• The original version was notable amongst nootropics for not including caffeine, however the Black Label version contains 25mg caffeine per dose.
• Black Label uses citicoline, compared to Alpha GPC in the original. These are both forms of the nutrient choline – and each has its strength and weaknesses.
• Black Label adds Lion’s Mane, which has been shown to increase brain derived neurotrophic factor (BDNF). This can support the growth of nerve cells in the brain.
• Black Label adds Lutein, which is a nutrient supporting healthy eye sight.
• Black label adds mucuna pruriens, which contains L-Dopa, the pre-cursor to dopamine. It can provide a short term boost in mood and feelings of wellbeing. However, it’s unclear if you’d want to be taking this every day.

So as you can see, Alpha Brain Black Label appears to be a go-to nootropic for Joe Rogan these days. You can get 10% off Onnit products (including Black Label) with this coupon code.

^ Short video clip of Joe Rogan discussing his use of Alpha Brain Black Label

Prior to this in 2019, Joe discussed the 3 nootropic supplements he takes:

Neuro Gum

During Joe’s recent interview with Dr Rhonda Patrick (#1474) – he discussed using Neuro Gum on a regular basis, in particular before doing kick-boxing workouts.

Each piece contains caffeine (40mg), L-Theanine (60mg), B6 and B12 vitamins. L-Theanine is found naturally in tea, and many find it “smooths out” the stimulant feeling from caffeine.

It’s available in two flavors; mint (blue packaging) and cinnamon (orange packaging). Worth noting that they make 2 different products; mints and gum.

Pre-workout – Shroom Tech Sport

Joe on Instagram: “Got a nice shipment from @onnit today! My essentials; lots of fat butter, Alpha Brain and Shroom Tech Sport!”

Joe takes Shroom Tech Sport as a pre-workout, about an hour before exercising. He says it allows him to push harder in the gym, without giving him the jittery feeling that strong caffeine based pre-workout supplements do.

It contains a number of interesting ingredients:

• Vitamin B12 – important for energy production, but the effects are typically only noticeable if you’re low in B12
• Chromium – thought to play a role in insulin regulation¹A scientific review: the role of chromium in insulin resistance – PubMed 2004 – which in turn is important for the bodies energy management
• Cordyceps mushroom – supposed to improve athletic performance – data currently inconclusive
• Ashwagandha – an “adaptogen” that appears particularly adept in helping manage stress/anxiety²A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults – K. Chandrasekhar et al – 2012
• Green tea extract – this likely means the supplement contains small amounts of caffeine and l-theanine, which come from tea leaves
• Rhodiola – popular “adaptogen” – supposed to boost energy
• Astragalus – has been researched as a drug to improve healthspan – unclear how it helps with sports performance

Onnit also published a clinical trial that found Shroom Tech Sport increased volume for strength training and high-intensity cardio. The full study is here, and their blog post about it here. Naturally, given it was self-funded, it should be approached with healthy skepticism.

In case it’s of use, for 10% off Shroom Tech Sport (and anything else at onnit.com) you can use this coupon code.

Hemp/CBD Oil

Joe mentions his use of hemp oil in a number of different podcasts, including this clip and this clip.

Joe explains he uses hemp oil in 2 different forms:

• As an oil taken orally – he says it “puts me in a great place”. Specifically mentioning how it has “saved family vacations” by reducing his anxiety.
• As a cream used topically – Joe exercises a lot, and says “it’s probably the best thing I’ve found for alleviating soreness and stiffness”

Which Brand?

Whilst Joe has experimented with different brands of hemp oil, the brand Charlotte’s Web has specifically been talked about a few times on the podcast, after Joe was first introduced to it by Pete Holmes in 2017 (see clip from JRE #912).

Charlotte’s Web Original Formula at 50mg CBD/ml

Whilst CBD containing hemp oil has become big business, and lots of new sellers have flooded the market, Charlotte’s Web has been there since the early days, and appear to pride themselves on quality. Each product bought from them can be checked on their website for a certificate of analysis, detailing the levels of cannabinoids as well as heavy metals, pesticides, solvents, and THC found in the batch.

I’ve reached out to Charlotte’s Web, and they’ve kindly provided a 15% discount code for readers of this blog. To redeem it, use the coupon code FLH on the Cart page. It works for all products except “bulk” and “bundles”.

Charlotte’s Web also produce infused gummies and hemp oil capsules

CBD Drink

Joe is also a fan of Kill Cliff CBD infused drinks. Each can contains:

• 25mg of CBD, with 0% THC
• 0% sugar – using mostly erythritol and to a lesser extent, stevia as sweeteners
• 25mg caffeine – 5mg from green tea extract, 20mg added (source)
• Taurine, ginseng, green tea extract, ginger root
• B vitamins (B2, B3, B5, B12)
• Potassium (electrolyte)

Joe’s posted about them multiple times on Instagram (here, here and here), for example saying “I found my new favourite beverage”, and “it’s amazing how much good you can get out of a 24 kilogram kettlebell and a can of mango @killcliff”. Granted he’s on their ambassadors page – so he may not be unbiased.

Price-wise, they don’t work out cheap. Their 12-pack single flavors (such as mango, orange, grape or strawberry) are approximately $6.16 per can, and their 12-pack of mixed flavors are $6.58 per can (including $5 shipping).

Kratom

Joe first mentions learning about Kratom in 2016, on episode #843, then later that year he mentions trying it for the first time on Twitter (link).

Then in 2018, episode #1136 he shares with Hamilton Morris that he’s on Kratom while they speak – to help curb the pain of a recent knee injury (see clip). Then later on #1296 he discusses the effect of different doses, with smaller doses being a stimulant, and higher doses being a relaxant (see clip).

About Kratom

Kratom is the powdered leaves of a plant from SE Asia called Mitragyna speciosa (you can see why the simpler name “kratom” caught on). It has 2 main properties:

• At lower doses, it acts as a mild stimulant
• At higher doses, it acts as a pain-killer

It’s most commonly used for 2 issues:

1. Beating opioid addiction – whether that’s from “street drugs” like heroin, or from prescription drugs like OxyContin.
2. Chronic pain management – as an alternative to prescription drugs.

Other, less common, uses include:

• Social anxiety – helping users to feel more confident and relaxed in social situations
• Bodybuilding – to help train longer and harder in the gym

Kratom Types?

Similar to the way all types of tea we drink (black, green, white etc) are derived from the same species of plant; camellia sinensis, all types of kratom are derived from a single species of plant also – called mitragyna speciosa.

Often kratom gets segmented into 3 colors: red, green and white. The colors refer to the veins within the leaves. However, during processing the veins and stems are cut out, so that what you receive all looks similar; a green ground-up powder.

Then within each color the products are often further segmented, in order indicate subtle differences between the plants. For example, popular red kratoms are Bali, Borneo and Maenga Da. For more information on kratom strains, see this post on reddit.

Is Kratom Addictive?

Even though kratom is a “natural” product, it can still be addictive, particularly if taken daily. For people who are dealing with chronic pain, then this is less of an issue, given they may need to take addictive pain killers daily anyway. However, when used recreationally, addiction is something to watch out for. There’s a good video on the Psyched Substance YouTube channel here, about the risks of kratom addiction. There is also a thread on Reddit around how to quit (suggesting it’s not easy once addicted).

Is Kratom Legal?

Kratom’s legal status varies from country to country, and you should be aware of the status where you are. In the USA kratom is federally legal, but some individual states and cities have made it illegal. For example it’s legal within California except for in the city of San Diego. There has been discussion (link) to make kratom federally illegal, but this has not happened so far.

For the USA, this map on speciosa.org shows the legal status in different states and cities. For other countries, this reddit post has more details.

Where to Buy?

Assuming kratom is legal in your location (see above) then kratom can be purchased both in head shops and via online stores. I’ve listed a couple of options below:

^ Left: dried, ground kratom leaf. Right: the kratom plant (Mitragyna speciosa)

Coffee

Ok, so, coffee – what’s the big deal? It’s one of the most common drinks in the Western world, and probably not worthy of a special spot in this list. True.

But at the same time, coffee is one of the strongest (unregulated) cognitive enhancers available to man – and Joe’s a big fan.

Whilst it may be difficult to find reliable evidence on the effectiveness of some of Alpha Brain’s ingredients, there are hundreds of studies on caffeine and its effects.

UFC star Chael Sonnen has talked in the past about how he’s able to supplement caffeine before a fight, and it gives him a boost.

Coffee Joe has mentioned drinking:

• Caveman Coffee Nitro Cold Brew – A single estate coffee, “infused’ with nitrogen, containing 250mg caffeine per can (source IG)
• Black Rifle Coffee – a coffee range by Joe’s bow hunting friend John Dudley (source IG)
• Four Sigmatic Mushroom Coffee – a sponsor of the podcast, but also something Joe likes, particularly their Lion’s Mane & Chaga mix

Joe has also recently got into using a coffee creamer by his friend’s business – the surfer Laird Hamilton. It’s a coconut based creamer (dairy-free, vegan and keto friendly) that contains turmeric. He mentions enjoying it on the Dan Crenshaw podcast, and also displays it on an Instagram post.

• Laird Superfood Coffee Creamer – Turmeric version

Testosterone Replacement Therapy (TRT)

Younger vs Older Joe Rogan – Less hair, more tattoos, similar physique

Whilst some people start slowing down in their 50s, Joe hasn’t. Whether he’s hosting his podcast, practicing stand-up comedy or commentating at UFC events, the man doesn’t stop.

Part of this can be put down to “success”, a healthy lifestyle and good genetics. But it would be a mistake to ignore the elephant in the room; Testosterone Replacement Therapy (TRT).

Joe says he started testosterone replacement therapy at age 37/38, originally using creams, which weren’t very effective. Then at 39 progressing to weekly injections, under the close supervision of his doctor.

Then more recently, on his 2021 podcast with Andrew Huberman, he mentioned injecting testosterone every 3 days, using an insulin needle (which has a smaller diameter). This more closely resembles our natural testosterone cycles, compared to injecting weekly.

The aim is to raise his testosterone to the levels he would have had in his late 20s. Joe on TRT:

“Testosterone replacement therapy, there’s a real science to it.

The idea is you don’t take too much, you take what you would have in your body if you were a younger man.

People are like well you’re not a younger man anymore well, duh, like, people just want you to wither away and die.”

^ Short video clip of Joe talking about his use of TRT

In the next clip, Joe goes on to say:

Quote:
“All that matters is that you have testosterone in your system. If you don’t have it in your system, you’re not going to feel as good.

It’s real simple, if you’re fine, with not feeling as good – good! If you’re not fine with it, this is 2018, hormone replacement exists for a reason – and that reason is that it makes you feel way better, it makes your body work way better.

You can avoid a host of ailments and conditions related to your body breaking down due to age with hormone replacement therapy. The key to doing it though is to do it correctly. You’re supposed to go to a doctor who is going to test your blood levels, test your nutrient levels, and adjust your diet first.

The first thing that happens, they want to find out:

• How much you’re sleeping
• How stressed out you are
• How much water you’re drinking
• Are you getting the proper amount of protein – are you eating correctly?

Then they want to get you off the:

• Sugar
• Alcohol
• Cigarettes

Before you do anything.

This is a many month process that I went through. They get you off of all these different things first.

Then they start adding testosterone. It takes a bit of time to figure out what works best. And then you get to a point where you have the hormone levels of a healthy young man. You don’t want to elevate, you don’t want to be higher than that. That’s where you get problems.

There’s ways of elevating your hormones naturally, they just don’t work as well. Whether it’s deadlifts, or running hills, doing sprints, they work a little bit better than nothing. But there’s going to be a difference.”
/Quote

^ Short video clip of Joe discussing how he got started and why he uses TRT

So as you can see – Joe’s a big fan of hormone replacement therapy. It seems to be fairly undisputed in the medical community that testosterone decreases with age. One study³Age Trends in the Level of Serum Testosterone and Other Hormones in Middle-Aged Men: Longitudinal Results from the Massachusetts Male Aging Study – Feldman et al (2002) suggests “free testosterone”⁴Free testosterone: clinical utility and important analytical aspects of measurement – Shea et al. (2014) (the metabolically active testosterone not bound up with SHBG or albumin) decreases by 2% per year from the age of 40. The study notes that poor health may accelerate the age-related decline in hormone levels. So the healthier we can keep our bodies, the slower the decline may be.

Traditionally, testosterone replacement therapy has been thought of as something only a small percentage of the population need, if they have chronically low levels of testosterone. Rather than seeing the age-related decline as something to be fixed. Now, gradually, it’s become more mainstream, as a method for those who can afford it to improve their quality of life as they age.

It’s not something to be taken lightly however, and you certainly don’t want to take testosterone if you don’t need it. As Joe has done, the therapy needs to be taken under the guidance and supervision of a doctor who specializes in hormone replacement therapy – with regular blood tests and check ups. They will be best positioned to discuss the complexities of the treatment, and whether or not it’s something that would be safe and beneficial to take.

Human Growth Hormone (HGH)

In addition to testosterone, Joe also takes growth hormone daily.

In episode #1580 with Andrew Schulz he mentions taking 1 IU per day (which is 0.33 mg). Jump to 6m 20s of this video for where he mentions it.

Similar to testosterone, our body produces less growth hormone with age.

Joe Rogan Supplements – Closing Words

Hopefully this post has given you a window into the products Joe takes to keep himself healthy and in shape.

Let me know in the comments if you’ve any questions.

Change Log

I’ve added a post change log here, starting May 17, 2020.

If you liked this post, you may also find these interesting:

• David Sinclair Supplements List
• Andrew Huberman Supplements List
• Dr Rhonda Patrick Supplements List

References

• 1
  A scientific review: the role of chromium in insulin resistance – PubMed 2004
• 2
  A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults – K. Chandrasekhar et al – 2012
• 3
  Age Trends in the Level of Serum Testosterone and Other Hormones in Middle-Aged Men: Longitudinal Results from the Massachusetts Male Aging Study – Feldman et al (2002)
• 4
  Free testosterone: clinical utility and important analytical aspects of measurement – Shea et al. (2014)