Dr. Rhonda Patrick has become a trusted source of information within the fitness community, especially when nutrition is on the table. In her latest endeavor, she broke down the supplement stack she uses to enhance her workouts and everyday life.
With a substantial following on YouTube and other social media platforms, Patrick’s knowledge of fitness and health optimization has become highly sought after. As a cell biologist specializing in extending lifespan, Dr. Patrick is renowned for offering her insight on workouts, dietary adjustments, and the latest advancements in scientific research.
Supplementation can play a major role in maintaining a finely tuned body, something we all strive for. Today, Dr. Patrick reveals which supplements she uses and why they help her navigate life in a stronger more well-equipped capacity.
Dr. Rhonda Patrick Shares Her Supplement Stack for Better Health and Workouts
You can find a list of the supplements Dr. Patrick uses below:
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- Multivitamin from Thorne
- Prenatal vitamin from Thorne
- Vitamin D
- Fish Oil (2 grams)
- Magnesium Glycinate
- Vitamin K2
- Alpha-lipoic acid
- CocoaVia
- PQQ
- Berberine
- Ubiquinol
- Lutein
- Zeaxanthin
- Collagen powder
- Inositol
- Melatonin
- LMNT (electrolytes sports drink)
- Probiotic
- Meriva
- Boron
- Autophagy renew
- Biotin
Instead of taking Athletic Greens like her colleague Dr. Peter Attia, Dr. Patrick consumes a multivitamin. She then takes Vitamin D and a fish oil supplement.
“Instead of the Athletic Greens, I take the one multivitamin. Although right now I’m taking a prenatal from Thorne, which just has a little bit less Vitamin D which I make up with a separate Vitamin D supplement but it has some iron.”
“Then, my Omega-3, I take a higher EPA dose in the morning. I try to get around close to two grams of a higher EPA concentrated fish oil supplement and I get a higher DHA one in the evening.”
To preserve vascular health, Patrick uses Magnesium Glycinate, Vitamin K2, Alpha-Lipoic acid, and CocoaVia.
“I take Magnesium Glycinate I take about 125 milligrams,” said Patrick. “I also take Vitamin K2 from Life Extension. I take Alpha-lipoic acid from Pure Encapsulations. I take CocoaVia. I either do three capsules a day or that is something that I do do daily. Both are beneficial, it’s important, it has a beneficial effect on vascular health.”
Additionally, Patrick occasionally takes PQQ and Berberine.
“I also do PQQ and that’s from Life Extension. I do Berberine. Again, I’ve been doing that, it depends, sometimes I do it every other day, sometimes I’m doing it three times a week. I time it with meals and I usually do it twice a day.”
She includes Ubiquinol, Lutein, Zeaxanthin, and Collagen powder in her regimen for tissue support. For reproductive health, she ingests Inositol.
“I take Ubiquinol from Pure Encapsulations and I’ve dropped down to about 100 milligrams a day. I also do Lutein and Zeaxanthin from Pure Encapsulations. Then, I do hydrolyzed collagen powder. About two scoops a day. Then, I’ve been doing a scoop of Inositol at night.”
To improve her sleep, Patrick takes melatonin. On days when she engages in high-intensity workouts or uses the sauna, she also drinks LMNT, an electrolyte sports drink.
“I’ve also been doing melatonin at night,” adds Patrick. “I also take LMNT when I’m doing my workouts, my high-intensity workouts, sauna. I do an occasional probiotic. I use Flora Stored or Orbis Biome. This is like once or twice a week.”
Whenever delayed onset soreness is an issue in her life or she is suffering from headaches or menstrual-related pain, she takes Meriva. Boron and Autophagy Renew from Life Extension are also important in her routine.
“I do an occasional Meriva. I use Meriva mostly these days for muscle soreness. Like if I have delayed onset muscle soreness or any sort of pain menstrual-related or if I have a headache like I didn’t get enough sleep or something. Then, I also sort of occasionally have been using Boron and Autophagy Renew from Life Extension.”
Lastly, she consumes Biotin for hair and nail health.
“I’ve also been occasionally using Biotin for hair and nails,” says Patrick. “I do significantly more supplements than Peter [Attia] does.”
Other notable health experts in the field have been open about their supplement stacks. Physician Dr. Peter Attia has gone on record with his longevity-inspired sleep, supplement, and training routine, which he credits for helping him stay youthful and strong. Unlike Dr. Patrick, Attia only uses Melatonin when he is jet-lagged.
“There’s certain supplements I use to sleep as well. I’m a fan of Glycine, Ashwagandha, Magnesium L-Threonate, and just straight Mag Oxide as well. I don’t use melatonin unless I’m jetlagging. If I’m time zone hopping I’ll use those as well.”
Fellow health expert and neuroscientist Dr. Andrew Huberman has also talked about supplements for enhancing fitness. He credits three major supplements for helping with workout performance: Omega-3s, creatine, and Rhodiola Rosea. Although he believes in these supplements, he stresses not to forget the basics of maintaining adequate health.
“Certainly, get your nutrition right, get your sleep right, get your sunlight, all the basics first, please before even thinking about any supplements.”
As one of the most popular health and nutrition doctors online, it’s fascinating to learn about which supplements Dr. Patrick takes to enhance her life. Her choices provide valuable insights into effective, science-backed approaches to personal wellness.
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