|Rhonda Patrick Supplement Stack »
|Country of Origin:
|United States of America
|Best Known For:
|Fasting, Sulforaphane & Longevity Research
|FoundMyFitness.com, FB, Instagram, @foundmyfitness
Who is Rhonda Patrick, and what is she known for?
Dr. Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee and St. Jude Children’s Hospital Research Center, both in Memphis, TN. She did her undergraduate studies in biochemistry at U.C., San Diego. Her body of work has been heavily focused on the topics of nutrition, aging, and cancer prevention.
She has been recognized for her breakthrough research that uncovered the role of a particular protein for cellular survival. Her dissertation was published in the 2012 issue of Nature Cell Biology.
Rhonda is widely known for educational content she brings to the public regarding various health and longevity topics. She talks about the role of genetics in someone’s overall health, the benefits of putting the body through hormetic stressors like exercise, fasting, or sauna use, and the significance of quality rest, mindfulness, and relaxation to promote overall health.
One of the ways Rhonda brings awareness to these health issues is through her podcast, FoundMyFitness. She covers topics like how late night snacking, when combined with melatonin, might impair insulin response. Or the role of sleep in learning, creativity, and immunity. She also reaches her audience by appearing on prominent podcasts like The Tim Ferris Show, or the Joe Rogan Experience, where she is a regular guest.
Given her expertise on the topic of optimal health, it is only natural that people are curious about how she takes care of her own health. They want to know about Rhonda Patrick’s diet, and of course, what supplements she takes. Below, we’ll take a look at some of Rhonda’s go-to food items, as well as the supplements she relies on.
What supplements does Rhonda Patrick regularly take, and why?
As a nutrition scientist, Rhonda is continually experimenting with different foods and supplements. For example, she might take Nicotinamide Riboside to improve her cellular mitochondrial function, or Pyrroloquinoline Quinone if she needs a quick cognitive boost.
You might not be interested in experimenting with mitochondrial or cognitive functions, but Rhonda Patrick’s daily base supplements, which are listed here, are ones that most of us could benefit from.
Dr Rhonda Patrick’s Personal Supplement Stack Summarized:
- Avmacol Sulforaphane (Broccoli Sprout Extract)
- O.N.E. Multivitamin by Pure Encapsulations
- Vitamin D3 (1000 IU) by Thorne Research
- Vitamin D/K2 by Thorne Research
- Nordic Naturals Promega 2000 Omega-3
- Magnesium Citramate by Thorne Research
Keep reading to find out how all of Rhonda Patrick’s recommended supplements work and why she uses them…
Sulforaphane (Preferred Brand: Avmacol)
Sulforaphane is a compound that is found primarily in cruciferous vegetables like broccoli, cauliflower, cabbage, and kale. It has been linked with various health benefits like its potential anticancer effects, diabetes prevention, and improved digestion.
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Rhonda sprouts her own broccoli to increase the concentration of sulforaphane, as she explained on an episode of the Joe Rogan Experience. At times, if she is traveling or short on time, she’ll use the Avmacol supplement. For an in-depth explanation about sulforaphane and its benefits, you can check out Rhonda’s video.
During an interview on the Tim Ferriss podcast, Rhonda stated that many sulforaphane supplements only contain precursors to sulforaphane without combining it with the enzyme necessary to turn the precursor into bio-available sulforaphane. Avmacol contains both the precursor and the needed enzyme (myrosinase) and therefore is Rhonda Patrick’s Sulforaphane supplement of choice:
If you’re looking to supplement sulforaphane there’s a few options available… [It] is necessary to understand when gauging the various supplements for usefulness that sulforaphane is made from a precursor known as glucoraphanin. Many supplements on the market are actually JUST glucoraphanin. You know this because it either says glucoraphanin or it says sulforaphane glucosinolate on the bottle, which is, confusingly, just another name for glucoraphanin. Then there are a few supplements on the market that are glucoraphanin and the enzyme needed to convert it into sulforaphane. This enzyme is called myrosinase. One example of this combination [glucoraphanin + myrosinase enzyme] is a product known as Avmacol.
Multivitamins are typically appealing because they can cover any essential nutrients that might be missing from your diet. However, a lot of multivitamins are made in ways that make it difficult for your body to absorb the ingredients. On a Twitter conversation with a follower, Rhonda mentioned that she takes Pure Encapsulations multivitamin because it provides essential micronutrients that are bioavailable, ones that your body can actually absorb and use.
Rhonda Patrick on Multivitamins As Insurance
In a great Art of Manliness podcast episode featuring Rhonda Patrick, she makes it clear that multivitamins are a good source of micronutrients but an optimized & varied diet should be our first lever when it comes to fighting micronutrient deficiency:
“Taking a multivitamin may help serve as an insurance to make sure that you’re at least not deficient [in micronutrients]
It’s been shown in studies that people that are deficient [in micronutrients] that take a multivitamin, they can bring their levels up to more adequate level in some cases, or at least better than they were. But of course, it’s best if you can eat a varied diet, a diet that’s rich in a variety of different vegetables and fruits, because those are very good sources of micronutrients.”
So while Dr Patrick has stated that she takes Pure Encapsulations O.N.E multivitamin on a daily basis herself, as it contains a broad spectrum of essential micronutrients in sufficient doses & in highly bioavailable forms, she also acknowledges that a healthy, varied diet should still be our primary source of micronutrients.
That said, as a multivitamin supplement, Pure Encapsulations really has created the best product on the market right now. It meets several daily vital vitamin requirements and even contains key ingredients like:
- Lutein: shown in studies to support retinal (eye) health
- Inositol: a component of the B-complex family shown to support healthy central nervous system function, including emotional wellness, healthy mood and behavior. Additionally, it may support healthy ovulatory activity, ovarian function, and reproductive system function.
- Folate: Another component of the B-complex family that has been shown to help make DNA, repair DNA & produce red blood cells (RBCs). Unlike other multivitamins and folate supplements, O.N.E multivitamin uses Metafolin® L-5-methyltetrahydrofolate (L-5-MTHF), or ‘methyl folate‘; the naturally occurring, universally metabolized form of folate instead of folic acid which is ineffective for those who have the MTHFR mutation which reduces folic acid absorption.
Vitamin D3 is a steroid hormone that is involved in the expression of a 1000 plus genes in your body. It plays a role in regulating serotonin, the feel-good hormone. Vitamin D3 also helps boost immune function, it may decrease your risk of heart disease, and help you lose weight . You can get vitamin D3 from sun exposure, and dietary sources like fatty fish and egg yolks.
Rhonda considers vitamin D3 to be an essential component of her supplement stack. During one of her appearances on the Joe Rogan Experience, she mentioned that she takes around 4000 IUs each day. She recommends people get their vitamin D levels tested to find out how much they should take each day.
Thorne Research is a brand she trusts and recommends , although she has no affiliation with them in any way.
Rhonda Patrick, Vitamin D & Aging
In a concise and extremely informative YouTube video, shown below, Rhonda Patrick explains the concept of the “Vitamin D sweetspot” and why we should routinely test to find our own optimal vitamin D levels, as well as explaining the link that Vitamin D has to the aging process. Interesting notes about Vitamin D, from the video, include:
- The bodies primary/optimum source of Vitamin D is UVB irradiation. Our skin can make vitamin D upon exposure to UVB irradiation (sunlight). As can mushrooms, which is why edible mushrooms that have been out in the sun are actually a great source of vitamin D.
- Higher body fat reduces the bio-availability of vitamin D in the body, as vitamin D is fat soluble.
- When looking at Vitamin D supplementation, using the recommended Thorne Research Vitamin D or otherwise, 4000IU of Vitamin D per day is optimal.
- While aging in the human body leads to less efficiency at producing vitamin D, paradoxically vitamin D has been shown to regulate the aging process. This is due to Telomeres, which Rhonda Patrick uses the analogy of “tiny caps at the end of your chromosomes that protect your DNA from damage” to describe. Telomeres get shorter every year, until they eventually die or go into a state called “senescence”. This dynamic means that telomere length is actually a biological marker of aging.
- In one study, individuals with the lowest levels of vitamin D also had the shortest telomeres. The anti-inflammatory properties of vitamin D are thought to be partly responsible for delaying the attrition of telomere length.
- Another recent study showed that individuals in the highest quartile of vitamin D (between 40-60 nanograms per ml) actually had an increased lifespan, on average.
- Finally, in a study of mice, those that were genetically engineered to disrupt (too little) or increase (too much) vitamin D resulted in premature aging and shortened lifespan, respectively, highlighting the need to find your own “vitamin D sweet-spot” through routine testing for vitamin D and understanding your optimum levels.
Vitamin K is involved in critical functions such as blood clotting, improving cognitive function, bone health, and maintaining healthy gums and teeth . Additionally, vitamin K works with vitamin D3 to regulate calcium levels in the body. Vitamin D3 helps you absorb the calcium from your diet, and vitamin K transports it to where it’s needed . Low vitamin K consumption can lead to calcium build-up in the arteries, which can contribute to higher blood pressure, and even stroke.
While Rhonda tries to get most of her vitamin K from green leafy vegetables like kale, spinach, and swiss chard, she takes Thorne Research Vitamin D/K2 as a backup to make sure that she gets an adequate amount consistently. As she mentioned on the discussion board, she switched to Thorne from a different brand because of her trust in the company.
Omega-3 fatty acids are essential for both physical and mental health. There’s evidence to suggest that omega-3s aid in fighting mood disorders like depression and anxiety. They also help maintain a healthy heart, reduce excess belly fat, lower blood pressure, and they can decrease age-related mental decline . Wild-caught salmon, mackerel, and sardines are some of the best dietary sources.
Omega-3s are also critical for infant and early childhood brain development. When she was still a new mom, Rhonda was taking around 5-6 grams of omega-3s daily, which is a higher dose than what most people need. But she was breastfeeding her son, and according to the American Pregnancy Association , a high-quality omega-3 fish oil should be included in a woman’s supplement regimen before and during pregnancy, as well as during breastfeeding.
Rhonda prefers Nordic Naturals Promega , according to her response to a follower on Twitter.
Magnesium is a mineral that is vital to the optimal functioning of your body. It helps maintain cognitive function, heart health, and in regulating muscle contraction. It also aids in relaxation, and in stabilizing blood sugar levels . The human body can’t produce magnesium, so it is necessary to obtain it from dietary sources, or from supplements. Some of the best nutritional sources are dark chocolate, avocados, and leafy greens like spinach, kale, and mustard greens.
On an episode of the Tim Ferriss Show, Rhonda said she takes around 135 mg of magnesium citrate daily, and that she also tries to get as much as possible from leafy green vegetables.
Rhonda Patrick on Magnesium Deficiency & Mitochondria Effects
In a series of interesting YouTube videos (part one & part two), Dr Rhonda Patrick highlights the shocking statistic that over half of the US population is deficient in magnesium, and that magnesium can help enhance your mitrochondria, therefore maximizing athletic performance.
Oxidative Capacity, Mitrochondria & ATP
High-intensity interval training (HIIT) has been shown to increase oxidative capacity and therefore exercise performance in both athletes and non-athletes.
Oxidative capacity depends on both the availability of oxygen, and (critically) on Mitrochondria which are tiny units in your muscle cells that consume oxygen and produce ATP in the process.
ATP, or Adenosine triphosphate, supplies fuel to every single type of cell in your body, from muscle to neuron, and keeps your cells functioning optimally. So it is the abundant production of ATP that enhances athletic performance and prevents muscle fatigue. As an athlete (or just an individual wanting to maintain healthy energy levels in day-to-day life) you want ATP production to exceed ATP consumption.
To increase your oxidative capacity (which in turn means boosting ATP levels) you want to:
- Increase the quantity of Mitochondria in the body and…
- Maximize the efficiency of Mitochondria
Increasing Quantity of Mitochondria With Magnesium
Just one session of High-intensity interval training (HIIT) can increase the total amount of mitchondria within muscle cells. However, in order to create new mitochondria existing mitochondria is required to copy (“synthesize”) their own genome, and Magnesium is required for this. Specifically, enzymes that use magnesium as a cofactor are required to synthesize new mitrochondria.
So if Magnesium levels are deficient (as they are in more than 56% of the US population) then you will have a hard time producing new Mitrochondria during exercise, therefore compromising your performance.
Maximizing Efficiency of Mitochondria With Magnesium
The second way to maximize mitrochondria, is to make existing mitrochondria more efficient at producing ATP.
During exercise, oxidative stress can lead to mitrochondria being damaged, dampening their ability to produce ATP and lowers oxidative capacity. But Mitochondria have the ability to repair this damage using magnesium dependent enzymes (the sames ones used to produce new mitochondria, mentioned above).
What Dr Rhonda Patrick is telling us is that you want to make sure your magnesium levels are in the adequate range in order to maximize your mitochondria! Mitochondria are the key to improved athletic performance and oxidative capacity.
Dr Patrick recommends a Magnesium supplement, noting that Magnesium citrate has been shown to be the most bioavailable form, and increased consumption of dark green leafy vegetables like spinach & kale (both chlorophyll-containing), and almonds which are all high in Magnesium.
Final Thoughts on Dr Rhonda Patrick supplements & recommendations
The supplements mentioned above are a good starting point for someone looking to cover their nutritional bases. However, there are countless additional ways to optimize your health, and Dr. Rhonda Patrick’s content is one of the best educational resources on the topic. To keep up with all of the latest research on nutrition, disease prevention, and longevity, be sure to check out Rhonda’s podcast, and to follow her on Instagram and Twitter.
Get uVitals Sulforaphane supplement for FREE: we have developed a new Sulforaphane Supplement, allowing you to conveniently get the benefits of sulforaphane daily, like the reduction of gut inflammation and even the detoxification of air pollutants in cities with poor air quality!
Rhonda Patrick Supplements – Products mentioned in this article
- Broccoli Seed Extract – Sulforaphane supplement
- Avmacol Sulforaphane supplement
- Pure Encapsulations – O.N.E. Multivitamin
- Thorne Research D -1000 Vitamin D3
- Thorne Research Vitamin D/K2
- Nordic Naturals Promega
- Thorne Research Magnesium Citramate
- Nicotinamide Riboside mitochondrial function
- Pyrroloquinoline Quinone for cognitive boost
Podcasts and videos mentioned in this article
- Dr. Rhonda Patrick Returns | The Tim Ferriss Show
- Joe Rogan Experience #1178 – Dr. Rhonda Patrick
- Joe Rogan Experience #901 – Dr. Rhonda Patrick
- Joe Rogan Experience #1054 – Dr. Rhonda Patrick
- ^ https://www.webmd.com/food-recipes/features/vitamin-d-vital-role-in-your-health
- ^ https://www.foundmyfitness.com/news/s/l8phiq/you_ll_live_longer_if_your_diet_contains_lots_of_vitamin_k/comments/camol6
- ^ https://www.medicalnewstoday.com/articles/219867.php
- ^ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
- ^ https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
- ^ https://americanpregnancy.org/first-year-of-life/omega-3-supplements-baby/
- ^ https://twitter.com/foundmyfitness/status/864541550251986944
- ^ https://www.healthline.com/nutrition/10-proven-magnesium-benefits