RP Supps Change Log

This post covers (most) of the changes I’ve made to the Rhonda Patrick Supplements article over time.

March 11, 2025 – Updated:

Added Rhonda’s “Top 5” supplements to the article, meaning these are the 5 supplements she would prioritize taking above the rest.
Changed Benfotamine brand Rhonda uses, from Pure Encapsulations to Life Extension (mentioned in Q&A #63).
Added Sparkle brand of verisol collagen, which Rhonda mentioned, in addition to the Besha brand.

Oct 12, 2024 – Updated:

Rhonda gave an update on her supplement stack. She didn’t mention the following supplements that she had been taking, so I’ve removed them. Granted, sometimes she forgets to mention something, so I’m always a bit unsure. Removed supplements:
- Lutein & Zeaxanthin – for eye health
- Ubiquinol – 100 mg
- Acetyl-L-Carnitine – 500 mg
- Berberine – 1,000 mg
- Urolithin A – 250 mg
- Liposomal Glutathione – for its detoxification benefits
- Inositol – 2 grams per night
Added:
- Benfotiamine – 200 mg
- Creatine – 5g/day
- Glutamine – on workout days
- Zinc lozenges
- Liposomal vitamin C
Switched:
- Sulforaphane supplement from Broq to Avmacol
- Omega-3 source from NPure-3 fish oil to Metagenics fish oil

April 15, 2024 – Updated:

Added mention of whey protein, her criteria for choosing one, and the specific brand she mentioned.
Added two products she has said she doesn’t take currently; creatine powder and lithium.
Clarified on the dose of alpha lipoic acid she is currently supplementing with (600 mg).

Jan 20, 2024 – Updated:

These updates are based on things she mentioned in her January 2024 Q&A #55:

Updated Cocoavia section to note 3 capsules, not 2.
Updated vitamin D dosage to confirm on general dose (5,000 IU total, including what’s in her multivitamin).
She has switched back to taking high-dose (around 10 mg) of melatonin at night.
She has added 2 grams of inositol before bed.
Added specific amount of collagen (2 scoops / 12 grams)

Jan 1, 2024 – Updated:

Removed salmon roe caviar, as Rhonda said in Q&A 50 that she no longer takes it, and believes she gets enough omega-3s from her fish oil capsules.
Edited K2 supplement for accuracy, as mentioned in Q&A 50 also.
Removed melatonin, as she said in Q&A 53 that she has stopped taking it.

Sept 14, 2023 – Updated:

Added Urolithin A (Renual brand) to the daily supplements
Based on Q&A #51, and a comment regarding that, I updated Rhonda’s choline preference from phosphatidyl form to bitartrate form. The latter gives a higher yield of actual choline per capsule.

Sept 6, 2023 – Updated:

Added liposomal glutathione to Rhonda’s intermittently taken list

July 22, 2023 – Updated:

Rhonda updated what she’s supplementing in her July Q&A, and there are some major changes. Namely she added:
- Berberine
- Acetyl-L-Carnitine
- Alpha Lipoic Acid
- Liposomal Glutathione (at the weekends)
- “Renual” – which contains Urolithin A (250 mg), resveratrol (150 mg), CoQ10 (60 mg)
And then she didn’t mention (which could mean she has stopped taking):
- Calcium via the Calcium/K/D supplement (section now removed)
- Luteolin (section now removed)
- Vitamin C (I doubt she has stopped taking this, I think she just didn’t mention it, because she has previously talked a lot about the benefits. Therefore I left it in)
Then things that have changed slightly:
- She clarified she takes 4-6 grams of omega-3s.
- Has dropped Ubiquinol dose down from 200 mg to 100 mg
- Has switched to Magnesium Glycinate as her main magnesium supplement
- I previously had it down that she was taking the Life Extension K2 MK7 supplement, but she again re-iterated she’s using MK4, so it must be their (MUCH) higher dose MK4 supplement, which I swapped in.
- I moved PQQ to the daily section, rather than intermittent, which reflects what she said.
I still need to add sections on liposomal glutathione and Renual, so they’re on the to do list.

May 21, 2023 – Updated:

Added new source for Prostaphane
Small tweaks

Feb 6, 2023 – Updated:

In Rhonda’s January 2023 Q&A supplements update she specified which supplements she takes in the morning and which she takes in the evening, so I’ve re-organized the post to reflect this.
Added her vitamin C supplement, and the blend of vitamin D/K + calcium she is using, and her lutein + zeaxanthin supplement.
Have removed the Brain Reset product she had previously mentioned testing out, as she didn’t include it in her update.
Moved the supplements she has previously recommended to family members to this post, in order to shorten this post slightly.

Dec 23, 2022 – Updated:

Made some updates to Rhonda’s pregnancy and breastfeeding supplements, and moved them fully to the separate article.

Nov 22, 2022 – Updated:

Added a side by side analysis of the 2 multivitamins she takes, comparing the doses of different ingredients. Also added some commentary/thoughts on the differences.

August 01, 2022 – Updated:

Mentioned in her July 2022 Q&A, she is experimenting with 2 new supplements Brain Reset and Autophagy Renew, which I’ve now added.

July 19, 2022 – Updated:

Rhonda gave an update to her supplement regiment in her July 2022 Q&A. Specific changes are:
- She’s now using Broq as opposed to Prostaphane, which are essentially the same thing from the same manufacturer. Prostaphane was only sold in France, whereas Broq is now sold direct from the USA.
- Rhonda noted that her use of vitamin D varies based on the time of year. In summer she takes 5,000 IU per day and in winter 2,000 IU + what’s in her multivitamin.
- She’s taking 4-6g of omega-3s per day (I previously had down 4g) – I also added some notes on how she rotates between high DHA and high EPA.
- She definitely still uses 10-12 mg of melatonin per night to help handle her night terrors. I don’t believe she’d use such large a dose if she didn’t have night terrors.
- For Magnesium, she’s using Thorne’s Magnesium CitraMate product, which is a blend of magnesium citrate and malate.
- She didn’t mention taking PQQ daily (which she had done previously), so for now I’ve moved it to the “intermittent” list.
She responded to a subscriber question about her thoughts on Athletic Greens, which gets promoted by other influencers. I’ve shared her thoughts in the post.

June 8, 2022 – Updated:

Rhonda mentioned in members Q&A #36 that her preferred choline supplement is Pure Encapsulations – Phosphatidylcholine. So I’ve added that to the list. However, she does generally say that she aims to get her choline from the diet – with eggs being a major source.

May 21, 2022 – Updated:

Changed Rhonda’s current magnesium supplement choice to magnesium citrate (was previously glycinate). Also added mention of her night time magnesium source Magnesi-Om.

January 3, 2022 – Updated:

Some further adjustments to the new fish oil section + the spreadsheet it links to.

December 3, 2021 – Updated:

Improved the fish oil section with info and a link to a custom spreadsheet that analyzes a number fish oil brands. Specifically evaluating total oxidation and heavy metal levels. This should hopefully assist with fish oil brand choices.

September 18, 2021 – Updated:

Added section on algae based alternatives to fish oil for vegetarians/vegans.

September 6, 2021 – Updated:

Added to the discussion of the omega-3 index test, links to OmegaQuant – the company that Bill Harris created – and Rhonda recently interviewed.

August 26, 2021 – Updated:

Added discussion of the omega-3 index test.

August 17, 2021 – Updated:

Updated Rhonda’s fish oil regimen. Previously she was taking 6 grams daily – alternating between DHA and EPA days. However, she has since switched to 4 grams daily (still a high dose!) – with 2 grams of EPA in the morning and 2 grams of DHA in the evening. She mentioned this in her July 2021 Q&A.

August 6, 2021 – Updated:

Updated collagen powder section from notes of her June 2021 Q&A.

July 28, 2021 – Updated:

Updated info around Rhonda’s preferred nootropics. Removing info on AlphaGPC choline, which she hasn’t talked about in a while, and replacing info with her Lion’s mane + cacao powder + MCT oil based drink.

June 23, 2021 – Updated:

Updated the fish oil section to include Rhonda’s recent suggestion for using Carlson Maximum Omega 2000 as an alternative to Norwegian Pure-3.

April 13, 2021 – Updated:

The new US alternative to Prostaphane, called Broq, now has a link from the Prostaphane.com website – confirming that it’s made by them. On Rhonda’s previous Q&A she noted that it *should* be the same, but hadn’t yet looked into it. I’ve updated the post to include this connection between Prostaphane and Broq.

Feb 22, 2021 – Updated:

Off the back of Rhonda’s Feb Q&A update, brought Rhonda’s list of supplements up to date. Noteably, added ubiquinone, and adjusted some of the doses. Her focus on “immune support” supplements from March 2020 was (understandably) reduced, with vitamin C and Quercetin sticking around, and NAC + liposomal glutathione being removed.

Feb 1, 2021 – Updated:

Large reshuffle of the post to bring certain aspects more up to date and make other aspects clearer. For example, there are many comments that say something like “that’s a huge amount of supplements, I don’t know where to start” – therefore I sub-divided by “core” supplements, supplements Rhonda mentioned for immune function, then additional supplements she takes regularly.
Adjusted Joe Rogan YouTube links (no longer available) over to Spotify links.
Moved bulk sulforaphane content into a separate post to simply things.

Nov 2, 2020 – Updated:

Back when the pandemic started this year, Rhonda switched up her supplement regime to provide maximal immune function. Part of that involved taking a probiotic daily (Visbiome). Updated to reflect that she’s now gone back to taking it once every 1-2 weeks as a top up.

July 10, 2020 – Updated:

Updated the section on K2 to better reflect my understanding (via Rhonda) of the interplay between K1 and K2, and thus the reason for interest in occasional K2 supplementation.

June 14, 2020 – Updated:

Rhonda discussed her cocoa supplementation in more detail in her May crowdcast, and have updated that section with the new info.

May 19, 2020 – Updated:

Rhonda mentioned a couple of new things in her recent appearance on the Joe Rogan experience (#1474) podcast:

Switched from vitamin K2 MK7 (used previously) to MK4 form.
Increased her nightly dose of melatonin to 9mg – which has all but stopped her night terrors.

April 26, 2020 – Updated:

Added mention of:

Buckwheat tea for it’s quercetin content
Moringa as a NRF2 activator, similar to sulforaphane

April 13, 2020 – Updated:

In light of the recent pandemic, Rhonda has adjusted her daily supplements in order to provide additional immune support. Including:
- More reliance on her multivitamin, whilst she has less access to fresh vegetables
- A slight increase in vitamin D dosage, and emphasis on its importance
- High dose supplementation of vitamin C, taken regularly throughout the day
- Adding additional zinc
- Adding quercetin, for its potential ability to increase zinc absorption
- The addition of N-acetyl L-cysteine and liposomal glutathione
- Moving to daily use of visbiome probiotic sachets

March 7, 2020 – Updated:

Based on one of Rhonda’s recent Crowdcasts, I think I jumped the gun on linking Rhonda’s concern over lead picolate being added to turmeric, and her discontinuation of taking a curcumin supplement daily (Thorne Meriva). She still appears enthusiastic about its use for mild pain relief, and as such have corrected the post to reflect that.

Jan 8, 2020 – Updated:

Based on the recent podcast with Kevin Rose (Jan 2020 – link), I’ve updated Rhonda’s preferred magnesium supplement to Thorne’s Magnesium Bisglycinate, and noted that she takes it occasionally, preferring to get magnesium from her diet – in particular leafy greens.
Added section on metformin, noting her thoughts on its use for healthspan/lifespan extension.
Added alternative options to the Activz beet powder, because it appears to be sold out everywhere

December 10, 2019 – Updated:

This update is a major overhaul to the post, after Rhonda’s latest CrowdCast discussed changes to her supplement regime.
Changes of note include:
- A change to the Vitamin K2 brand she is using; now Life Extension Low-Dose Vitamin K2 (MK-7)
- Use of PQQ as a daily supplement – similar to when she was breastfeeding.
- The addition of a high cocoa flavanol supplement – CocoaVia
- Using a sulforaphane supplement daily, while she doesn’t have time to grow her own broccoli sprouts
- Adding low dose melatonin supplement in the evenings
- Switching from taking the high DHA omega-3 supplement, to taking 50% high DHA and 50% high EPA.
Rhonda appears to be no longer using supplements like curcumin, Lion’s Mane and Nicotinamide Riboside, all of which she was using previously. Rather than scrub them from the list, I’ve added a section at the bottom of the main post which explains why (given the information available) she has stopped taking them.

September 17, 2019 – Updated:

Added section on melatonin, which Rhonda has discussed as useful for those 50+, whose natural production has decreased, and for those with trouble sleeping. With specific reference to the MIT study she cites on dose quantity.

September 4, 2019 – Updated:

Added note to nicotinamide riboside section regarding discontinuation of Thorne’s Niacel, noting that the core ingredient Thorne used was Chromadex’s, and that can still be purchased via Chromadex’s own brand product; Niagen.

March 6, 2019 – Updated:

Added note on broccoli sprout seeds, based on discussion in the comments. Noting that some broccoli seed retailers are selling “Rapini/Raab/Rabe” seeds, under the guise of broccoli seeds. When for our purposes, they are of a different brassica family – despite looking visually similar to broccoli. This is important because we do not know if Rapini contain sulforaphane.

January 28, 2019 – Updated:

Updated probiotics section with information regarding the VSL #3 vs Visbiome lawsuit. The relevant part is that VSL #3 (which Rhonda used to take), changed formulas in 2016, and the current formula is materially different to the version that was the subject of 25+ studies showing efficacy. This means that a) people should be cautious if using VSL#3 as a substitute for Visbiome (which uses the original formula), and b) the previous VSL#3 studies would need to be re-done.
Various miscellaneous tweaks, including updating images and re-phrasing certain sections.

January 8, 2019 – Updated:

Added content to curcumin section on double-blind randomized placebo-controlled trial showing antidepressive effects in patients with major depression.

November 25, 2018 – Updated:

Added section to fish oils regarding APOE4, alzheimer’s & omega-3 phospholipids.
Updated sulforaphane section based on August 2018 CrowdCast – Rhonda now harvests broccoli sprouts every 3 days, whilst they are still young, and opts to store them in the fridge rather than freeze them. She also no longer follows or recommends the heating/steeping process to increase bioavailability.
Updated section on Lion’s Mane regarding heavy metals

August 17, 2018 – Updated:

Rhonda’s K2 supplement choice from NOW Vitamin’s K2-MK7 to Thorne Research’s – K2/D3 liquid drops. Hat tip to Jim, who provided this info in the comments.
It seems that around 9 months ago, since Rhonda explained the details of her supplement choices on Tim Ferriss’ May 2017 podcast, she has switched her brand choice of K2 over to Thorne’s liquid form K2 MK4. However she has kept using the same dosage (100mcg), which with Thorne is 1 drop. The source for this can be found on her site here. The switch to Thorne could be spurred by some of Dr Jed Fahey’s sulforaphane research. He found when testing brands that Thorne contained what they said, whereas many other brands he tested did not.

August 16, 2018 & Prior