With a Ph.D. in biomedical science, Rhonda Patrick is a cell biologist who’s become a leading public educator on brain health, aging, nutrition and cancer. She is co-founder of the FoundMyFitness platform, FoundMyFitness podcast as well as a regular speaker at aging and wellness events. She specializes in expounding research on optimal health and longevity.
Through her website, articles, podcasts and videos, Rhonda has chalked up a reputation for breaking down complex health topics into simple, actionable insights for the everyday person. Rhonda has amassed hundreds of thousands of followers on each of her Instagram, YouTube and X (formerly Twitter). accounts.
Rhonda has at various forums, disclosed the supplements she takes and, many times, the reasons she does so. We take a look at these including delving into the research, optimal dosage and any specific brands she recommends.
Summary
• General Health
1. Magnesium
- Purpose: Sleep duration and sleep onset
- Dosage: 125 mg per day
- Recommended Brand: Pure Encapsulations Magnesium Glycinate (Get it on Amazon here)
2. Vitamin D3
- Purpose: Improves immunity, regulate blood pressure and strengthen bones
- Dosage: 5,000 IUs (125 mcg) per day
- Recommended Brands:
3. Vitamin K2
- Purpose: Heart health and calcium transportation
- Dosage: 100 mcg of vitamin K2 daily
- Recommended Brand: Life Extension Vitamin K2 (Get it on Amazon here and iHerb here)
4. Multivitamin
- Purpose: Improves quality of life
- Dosage: Not specified
- Recommended Brands:
• Brain Health
1. Omega-3 Fatty Acids
- Purpose: Positive impact on brain health and slowing aging
- Dosage: 4,000 mg - 2,000 mg of EPA in the morning and 2,000 mg of DHA in the evening
- Buy Omega-3 on Amazon here and iHerb here.
2. Choline
- Purpose: Improves cognitive function
- Dosage: 600 mg of choline intermittently
- Recommended Brand: Pure Encapsulations Choline Bitartrate (Get it on Amazon here)
• Anti-Inflammatory
1. PQQ
- Purpose: Improves cognition, enhance mitochondrial function and lower inflammation
- Dosage: 20 mg
- Recommended Brand: Life Extension PQQ (Get it on Amazon here and iHerb here)
2. Curcumin
- Purpose: Anti-inflammatory abilities
- Dosage: 1,000 mg per day
- Recommended Brand: Pure Encapsulations CurcumaSorb (Get it on Amazon here)
3. Sulforaphane
- Purpose: Inflammation management, heart health and detoxification
- Dosage: 10 mg and 20 mg per day
- Recommended Brands:
4. Moringa Powder
- Purpose: Blood sugar regulation and alleviating inflammation
- Dosage: A tablespoon of moringa powder per day
- Recommended Brand: Kuli Kuli Organic Moringa Powder (Get it on Amazon here and iHerb here)
5. Ubiquinol
- Purpose: Antioxidant
- Dosage: 30 to 600 mg per day
- Recommended Brand: Pure Encapsulations Ubiquinol (Get it on Amazon here)
• Joint Health
1. Collagen
- Purpose: Joint health
- Dosage: Not specified
- Recommended Brands:
• Vision
1. Zeaxanthin and Lutein
- Purpose: Improves visual performance and reduce eye strain
- Dosage: Not specified
- Recommended Brand: Pure Encapsulations Lutein/Zeaxanthin (Get it on Amazon here)
• Gut Health
1. Probiotics
- Purpose: Enhance gut health
- Dosage: 450 billion CFU intermittently
- Recommended Brands:
General Health
Magnesium
Magnesium is one of the most important minerals in the body and is a cofactor in at least 300 enzymatic reactions. It’s present in many foods such as spinach, whole grains, legumes, seeds and nuts. Magnesium’s involvement in so many processes means it is linked to numerous health benefits. The recommended daily intake for the average adult is 310-400 mg for women and 400-420 mg for men.
Speaking to The Institute for Functional Medicine, Rhonda indicated she takes about 125 mg of magnesium glycinate daily to improve the quality of sleep. It’s a claim corroborated by studies that found magnesium supplementation improves key markers of quality sleep such as sleep duration and sleep onset.
She roots for Pure Encapsulations Magnesium Glycinate which you can buy on Amazon here.
Vitamin D
Your body produces vitamin D on its own when exposed to direct sunlight. Certain foods may also provide small amounts of vitamin D. However, given the low quantities in food, deficiency is best addressed by vitamin D supplements. Experts indicate the upper tolerable daily limit for vitamin D supplementation may be as low as 250 mcg but as high as 1,250 mcg.
On the Huberman Lab podcast, Rhonda said she takes 5,000 IUs (i.e. 125 mcg) of vitamin D supplement daily for its ability to improve immunity, regulate blood pressure and strengthen bones. Research does show vitamin D is vital in regulating calcium and phosphorus absorption, boosting immune function and supporting overall health.
She recommends Thorne Vitamin D-5,000 (buy on Amazon here and iHerb here) and Life Extension Vitamin D3 (order on Amazon here and iHerb here).
Vitamin K2
Also known as menaquinone, vitamin K2 is found in green leafy vegetables. While it has a number of health benefits, it’s best known for its role in blood clotting, cardiovascular health and bone strength.
Health authorities recommend taking 1 mcg of vitamin K2 for every kilogram of body weight. So an individual that weighs 65 kg would need 65 mcg. While 1,000 mcg per day is considered the upper tolerable limit, there is no known toxicity associated with high doses of vitamin K2.
According to her interview on the Tim Ferriss Show, Rhonda takes 100 mcg of vitamin K2 daily for heart health and calcium transportation (and by extension bone health). She uses Life Extension Vitamin K2 which you can buy on Amazon here and iHerb here.
Multivitamin
In a tweet, Rhonda refers to multivitamins as an insurance policy against nutrient deficiency. That is, if you fail to get the right amounts of different vitamins in your diet, you can fall back on the multivitamin to plug any gaps.
That said, multivitamins are a broad class of supplements where types and quantities of ingredients vary considerably between brands. While responding to a chat question on the FoundMyFitness website, she disclosed that she prefers to take Pure Encapsulations O.N.E. especially because it contains methyl folate and vitamin D. She recommends Thorne Basic Nutrients as well.
You can buy Pure Encapsulations O.N.E. on Amazon here, and Thorne Basic Nutrients on Amazon here and iHerb here.
People also read: Andrew Huberman Supplements, Tim Ferriss Supplements
Brain Health
Omega-3 Fatty Acids
In an interview on the Huberman Lab podcast, Rhonda mentioned daily taking 4,000 mg of omega-3 fatty acids extracted from fish oil - 2,000 mg of EPA in the morning and 2,000 mg of DHA in the evening. Speaking to The Tim Ferriss Show separately, she explained that fish oil’s positive impact on brain health and slowing aging is the reason she has taken EPA+DHA supplements for over a decade.
Fish oil is rich in omega-3 fatty acids especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research shows omega-3 fatty acids support cognitive function, safeguards brain health and reduces inflammation.
Rhonda is actually an associate scientist at the Fatty Acid Research Institute, where she is involved in investigating the effect of omega-3 fatty acids in brain health and aging.
You can find good Omega-3 brands on Amazon here and iHerb here.
Choline
One of the more popular ingredients in nootropic supplements, choline is a compound that naturally occurs in the body but is also available from foods such as eggs. Studies show it can promote and protect long term brain health. As a supplement, choline is available in different forms including alpha-GPC, CDP-choline and phosphatidylcholine.
Talking to The Tim Ferriss Show, Rhonda said she takes about 600 mg of choline intermittently. She uses it primarily for its role in improving cognitive function. The recommended choline supplementation dose is 400-550 mg per day for the average adult. It has an upper tolerable intake level of 3,500 mg per day.
Rhonda’s preferred product is Pure Encapsulations Choline Bitartrate which you can purchase on Amazon here.
Anti-Inflammatory
PQQ
Also known as methoxatin, pyrroloquinoline quinone (PQQ) is a compound that naturally occurs in the soil as well as foods such as soybeans, spinach and even human breast milk.
Studies show PQQ is a potent antioxidant with vitamin-like benefits. Supplementation may improve cognition, reduce inflammation and better mitochondrial function. As research on PQQ is still in relative infancy, there are no solid recommendations on the ideal dosage. That said, many supplements come in the range of between 5 mg and 20 mg as no significant side effects have been reported at this level.
Speaking on The Joe Rogan Experience, Rhonda said she takes 20 mg of pyrroloquinoline quinone (PQQ) for its ability to improve cognition, enhance mitochondrial function and lower inflammation. Her brand of choice is Life Extension PQQ which you can order on Amazon here and iHerb here.
Curcumin
Curcumin is the primary bioactive compound in turmeric, the popular spice derived from the Curcuma longa plant. It has a long history of use in traditional medicine. Contemporary research has established its health benefits include inflammation reduction, neuroprotection, cancer prevention and diabetes management.
In an interview, Rhonda mentioned regularly taking a curcumin supplement for its anti-inflammatory abilities. She did not state in what quantity. Experts suggest about 1,000 mg per day is ideal.
Current research has not conclusively established an upper tolerable limit for cucumin supplementation. Despite that, toxicity remains highly unlikely even at doses as high as 12.000 mg per day given curcumin’s characteristically low bioavailability and relatively rapid excretion.
Rhonda recommends Pure Encapsulations CurcumaSorb (buy on Amazon here).
Sulforaphane
Sulforaphane is a natural sulfur-rich plant antioxidant found mostly in raw cruciferous vegetables such as broccoli, cauliflower, cabbage and kale. It is associated with a number of health benefits including inhibiting inflammation, enhancing digestion, improving cardiovascular health and promoting detoxification.
Speaking to Andrew Huberman, Rhonda shared that she takes sulforaphane regularly. She did not disclose in what quantities but listed a number of positive effects of sulforaphane supplementation such as inflammation management, heart health and detoxification. There is currently no universally agreed standard on how much sulforaphane supplementation is enough or too much. However, many supplement manufacturers suggest anywhere between 10 mg and 20 mg per day.
Rhonda recommends: BROQ (order on Amazon here) and Avmacol Extra Strength (order on Amazon here)
Moringa Powder
Moringa powder, extracted from the Moringa oleifera plant, is rich in diverse nutrients such as vitamin A, vitamin C, amino acids, calcium, potassium, iron, magnesium, zinc and chlorogenic acid - the reason it is sometimes considered a superfood. This nutrient mix has seen moringa associated with dozens of health benefits including blood sugar regulation and alleviating inflammation.
On the Huberman Lab podcast, Rhonda says moringa mimics the antioxidant effect of sulforaphane. It does so by controlling inflammation and supporting energy production. She takes a tablespoon of moringa powder.
Rhonda recommends Kuli Kuli Organic Moringa Powder which you can buy on Amazon here and iHerb here.
Ubiquinol
Ubiquinol is the active form of Coenzyme Q10 (or CoQ10) compound. It naturally occurs in the body with highest concentration in the heart, pancreas, liver and kidney. It is an antioxidant that supports metabolism and heart health.
Rhonda has tweeted about ubiquinol’s benefits multiple times including citing its role in metabolism, bone formation and reducing inflammation. While it is unclear what amount she takes per day, most ubiquinol supplements come in doses ranging from 30 to 600 mg per day. The safety ceiling is undetermined but studies have used amounts as high as 3,000 mg per day with no notable adverse effect.
She recommends Pure Encapsulations Ubiquinol, which you can order from Amazon here.
Joint Health
Collagen
Collagen is the most abundant structural protein in the body. It’s on the nails, cartilage, tendons, bones, hair and skin. The body makes its own collagen from protein-rich and collagen-rich foods such as meat, fish and bone broth. Collagen production naturally decreases with age. This loss is exacerbated by sun damage, alcohol consumption and smoking hence the need for supplementation.
Rhonda takes collagen supplements for its role in joint health and the prevention of joint pain, joint exercise injury and arthritis. This is in line with studies that show it can mitigate or help manage joint problems. She does not state in what amounts though. As a protein that is present in large quantities in the body, there is a low risk of side effects even for doses as high as 15,000 mg per day.
Rhonda recommends Great Lakes Wellness Collagen (order on Amazon here) and Vital Proteins Collagen (order on Amazon here and iHerb here).
Vision
Zeaxanthin and Lutein
Zeaxanthin and lutein are both carotenoids, orange and yellow natural pigments found in vegetables and fruits. Lutein occurs in animal fats and egg yolks as well. The term carotenoids provides a strong hint of what health benefits the pigments are best known for. Carrots have long been known to be an important aid in safeguarding eye health. Research does show carotenoids can delay the progression of eye diseases.
In a tweet, Rhonda noted the carotenoids ability to improve visual performance and reduce eye strain. Further, speaking to Lowes Holmes, she highlighted the potential for improving brain health.
She does not disclose the amount of zeaxanthin and lutein she takes or how regularly. Rhonda does however recommend Pure Encapsulations Lutein/Zeaxanthin (purchase on Amazon here).
There are no standard lutein and zeaxanthin supplementation recommendations. Studies have shown 1 mg per kilogram of body weight and 0.75 mg per kilogram of body weight may be the upper bands of safe daily supplement use for lutein and zeaxanthin respectively.
Gut Health
Probiotics
Probiotics, beneficial bacteria and other microorganisms, are naturally present in fermented foods but are also available in supplement form. Different probiotics brands differ by microorganism strain and quantity. The benefits are therefore not identical across the board nor is there a standard recommended dosage. Many products contain between 1 and 50 billion colony forming units (CFU).
Overall though, probiotics have been shown to enhance gut health and subsequently support the treatment of several gut-associated health conditions.
During an interview on the Tim Ferriss Show, Rhonda indicated she takes a probiotic containing 450 billion CFU intermittently. She recommends:
Conclusion
Rhonda is a strong proponent of a multifaceted approach to slowing aging. This comprises eating plans, micronutrients, heat/cold exposures, exercise, mindfulness, sleep, blood sugar monitoring and stress reduction.
Unlike some leading voices in the health supplement space (most notably Andrew Huberman) whose list of recommendations features dozens of distinct products, Rhonda sets out to realize the same gains but with a smaller set of products. The goal is to prioritize obtaining nutrients from meals and leaning less on supplements.
This more conservative approach may be especially appealing for persons that are allergen prone or are still testing out which set of supplements will work best for them. The relatively smaller set of products makes it easier to narrow down to what works and what doesn’t.
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