Dr Rhonda Patrick Supplement List

Dr Rhonda Patrick, in case you’re not familiar, is a famous biochemist with a specific interest in nutrition,  brain health, and aging. She has developed a carefully curated supplement regime that offers a host of holistic health benefits.

Here, I’ll look at what exactly goes into the Rhonda Patrick supplement list, and explore how you can benefit from her recommendations.

Who Is Dr Rhonda Patrick?

Dr Rhonda Patrick is another science expert cum podcast host. However, unlike the infamous Joe Rogan supplement list – Patrick’s is significantly shorter. This does not mean it is less effective, however.

She simply prioritizes the powerhouses of nutrition, so that she gets the most value for her money. It’s interesting to see some clear crossovers between Dr Patrick’s list, and those of Dr Peter Attia, and Dr David Sinclair – as there is a strong evidence base behind many of their recommendations.

Dr Rhonda Patrick is the creator and host of the famous ‘Found My Fitness’ podcast; here she shares insightful updates on things health, fitness, and wellbeing.

Patrick’s background as a biochemist gives her a really solid understanding of the evidence base for incorporating specific supplements, as well as an appreciation of how different nutrients can affect the body on a cellular level.

She is adept at translating complex and often nuanced scientific topics into simple, and actionable language – that her followers value. And, unlike many doctors, she is as focused on preventing chronic health issues as she is on treating them.

What’s On The Dr Rhonda Patrick Supplement List? 

Dr Rhonda Patrick likes to separate her supplement list into a morning and evening routine. This is done to optimize absorbability and effectiveness, whilst minimizing the risk of potential side effects.

It’s important to start by saying – you do not need to take the exact brand(s) Rhonda uses in order to gain the benefits, instead it’s important to look at your own needs and choose brands that provide quality, evidence-based ingredients in the optimal doses.

Similarly, you might not want to start with the full list Patrick recommends, but instead – you could focus on adding in two or three of her suggestions for a couple of months so you can see how they work for you. Then you can adjust or tweak your regime as required to make sure it is personalised to you.

Rhonda Patrick Multivitamins

Just because Rhonda Patrick chooses to incorporate a high-quality multivitamin in her daily routine doesn’t mean that she isn’t a fan of her food-first approach. She is simply realistic that despite striving to get 100 percent of her micronutrient intake from her diet alone – for a number of reasons this is simply unrealistic.

For example, soil mineral depletion means that even if you have a diet packed with vegetables and fruits you are likely to be getting less nutrients than you previously would this can create a nutrient gap between what you consume and what you need for optimal health. (Source)

Similarly, we are often living stressful, busy lives in the modern world which can deplete us of core nutrients such as magnesium and b vitamins.  And of course for women who menstruate, it’s possible that we become low in iron if we have heavy periods. (Source)

So for these reasons, Rhonda chooses to take a daily multivitamin that acts as an insurance policy against nutrient deficiency as well as ensuring she maintains an optimal level of trace minerals.

So, what should you look for when considering a multivitamin? Ideally, you want to find a supplement that contains your daily recommended intake of core nutrients such as Vitamin D, B, C, and E. Some multivitamins also contain minerals such as magnesium, selenium, and iodine so if this is a priority to you then you can choose your product accordingly.

If your multivitamin doesn’t contain sufficient magnesium, then this is an extra addition you’d probably want to consider, because so many of us fail to get a sufficient intake of this essential mineral which is involved in so many areas of our health and wellbeing. (Source)

But,  because it can get pricey to purchase multiple different supplements for your needs you might consider combining a multivitamin product with a super greens powder.

For example, Human Tonik’s super greens formula contains curated blends that support heart health, brain health, immune function, and stress. In addition to providing you with your daily dose of super greens, this cost-effective formula helps you target multiple areas of your health and well-being through just one well-formulated supplement.

We know that many of us don’t get enough antioxidants or greens through our diet so choosing a comprehensive super green product could replace your multivitamins by offering you a wider selection of nutrients including phytonutrients, antioxidants, adaptogens, and nootropic factors.

This way you can gain the benefits of vitamins D and C alongside stress-reducing ingredients such as Rhodiola rosea, ashwaganda, and ingredients that promote cognitive function such as bacopa. (Source)(Source)

Rhonda Patrick Probiotic

Any well-created supplement routine would incorporate a form of probiotic. This is because our general health largely depends on the health of our gut and for many of us gut issues are a common everyday condition. Whether this is inflammatory bowel disease, celiac disease, irritable bowel syndrome, small intestinal bacterial overgrowth, or gastro reflux disease – gut issues are everywhere.

This is often the result of our modern lifestyles filled with antibiotic overuse, fiber-depleted diets, elevated stress, and insufficient fermented foods. So a daily pro-biotic can help to outcrowd the bad pathogenic bacteria contributing to your gut symptoms whilst encouraging the development of a diverse and stable microbiome that can support your health from within.

Probiotics have been linked to a reduction in gas and bloating, IBS symptoms, as well as improvements in anxiety and sleep scores. In fact, certain microbial strains are linked with brain health, inflammation, chronic disease, and hormonal imbalances such as estrogen dominance. (Source)(Source)

So it’s definitely a good idea to incorporate a high-quality probiotic into your diet. However, with so many products on the market, it can be difficult to choose one that actually delivers a sufficient number of beneficial microbes safely to your gut.

For example, you want to aim to find a product that has a sufficiently high colony forming unit (CFU) number as this means there will be more live bacteria within your product. You need to have a sufficient number of microbes present within your probiotic product otherwise the chances are you won’t have a sufficient number of healthy microbes arriving in your gut – rendering the effects unhelpful.

Similarly aim for a product that has two or more microbial strains because this means you will have a more diverse microbiome than if you use a single strain product. Ideally, look for a product such as Human Tonik’s synbiotic blend which contains specially formulated prebiotics to support the health of your probiotics.

Rhonda Patrick Fish Oil

No supplement plan would be complete without a good quality Omega 3  fatty acid product.  This is because the root cause of most chronic diseases is uncontrolled chronic inflammation.  In the Western world, many of us have an imbalance between our pro-inflammatory and our anti-inflammatory fatty acid profile.

Our modern processed diets are naturally higher in Omega 6 fatty acids and tend to be lacking in high-quality sources of Omega-3 fatty acids. Whilst we do need some degree of omega 6 fatty acids the ratio should be in favor of Omega 3 due to its anti-inflammatory properties. (Source)

Omega-3 is linked to everything from heart and brain function to immunity and inflammation control. Insufficient intake of Omega-3 may also be implicated in depression and anxiety states. It’s always a good idea to focus on food first sources of Omega-3 so always aim to include one to two portions of oily fish in your weekly diet. This can include things like salmon, mackerel sardines, or herring. (Source)

However many people simply do not consume enough oily fish because they don’t like the taste or are concerned about sustainability issues. So supplementing with a good quality omega-3 product is a good idea to ensure you have a favorable ratio of this essential anti-inflammatory nutrient.

People following a plant-based diet tend to focus on the consumption of chia seeds, walnuts, linseeds, and other vegan sources of omega-3. However, this type of omega-3 is in the ALA form which is not as bioavailable or useful to the body as the DHA and EPA forms found in oily fish and algae-based supplements. (Source)

So if you are following a plant-based diet it’s important to take a algae-based omega-3 product. However many people prefer to take high-quality fish oil supplements due to the wealth of evidence supporting their use.

Magnesium

Earlier we touched on the fact that if your multivitamin doesn’t happen to contain good amounts of magnesium (and we’re talking around 400 milligrams per dose), then it is worth considering if you need to supplement this key mineral.

Magnesium has become a really popular supplement and for good reason – there is a wide evidence base showing just how many areas of our health and well-being it can positively affect. Dr. Rhonda Patrick chooses to take magnesium before bed to help her improve the quality of her sleep.

This is based on evidence suggesting that magnesium can reduce the time it takes you to fall asleep and may improve your overall sleep quality during the night. As good sleep is the cornerstone of all other health habits it’s definitely a good place to start when thinking about targeted supplementation.

Magnesium can also reduce our levels of cortisol and anxiety by up-regulating our GABA production. GABA is a neurotransmitter that promotes a feeling of relaxation and therefore it’s a useful tool in your arsenal against stress and strain. Dr Rhonda likes to combine magnesium with moringa which may have specific benefits for women too.

Magnesium can even improve heart health by helping to reduce high blood pressure and  regulate irregular heartbeats. Magnesium can also support your uptake of calcium which may prevent osteoporosis – this is particularly important in the post-menopausal population. (Source)

And finally, if you’re keen to hit the gym regularly, magnesium may support your muscle recovery and repair especially when coupled with anti-inflammatory omega-3 making the two of these additional supplements are great addition to your daily routine.

There are so many different magnesium products on the market that it can be hard to choose. Some are aimed at reducing constipation as certain forms of magnesium can have laxative effects. These include magnesium citrate and oxide.

 However, if you’re mostly concerned with improving your sleep, or optimizing your stores of magnesium to support your brain, heart, and general health you might want to focus on forms of magnesium such as magnesium glycinate, magnesium malate, or magnesium threonate.  

These are typically the most bioavailable sources of magnesium meaning you can optimize your stores and get value for money from your supplement. Ideally, aim to take around 400 milligrams of magnesium a day – or a little bit less if you prioritize good dietary sources of magnesium such as dark green leafy vegetables, cashew nuts, and dark chocolate.

Other Supplements On Dr. Rhonda Patrick’s List

The above supplements are ones that I’d always suggest for people looking to improve multiple areas of health at once while sticking to an achievable, realistic, and affordable supplement regime. Occasionally you may want to consider adding in specific other additions depending on your own needs and health goals.

For example, Dr. Ronda Patrick is also a fan of taking collagen as when combined with vitamin C this may improve the texture and appearance of skin health as well as support muscular-skeletal health.

Dr. Rhonda also prioritizes the use of vitamin D supplementation which is indeed essential for everyone in the Northern Hemisphere between the months of October and March due to insufficient sunlight production. Many multivitamins and good quality super greens products will already feature vitamin D however – which will prevent you from needing to buy yet another supplement.

Dr. Rhonda Patrick is also said to be a fan of taking a cocoa-based supplement presumably for its proven cognitive function-increasing effects. However, a more enjoyable way of getting the benefits of this polyphenol is to consume 85% dark chocolate in small quantities on a daily basis and to enjoy high-quality cacao blends as part of your healthcare routine.