Reviewing Rhonda Patrick’s Supplement Routine in 2025

Dr. Rhonda Patrick of FoundMyFitness has become a trusted voice in the longevity space. With a Ph.D. in biomedical science and years of research under her belt, she’s built a supplement routine that’s both scientifically rigorous and refreshingly practical.

Unlike some biohackers who take 27+ supplements daily, Patrick takes a more measured approach. She focuses on evidence-based supplements that address common deficiencies and support cellular health.

Let’s dive into her complete routine and see which supplements are worth your money.

Dr. Rhonda Patrick’s Complete Supplement List

Here’s everything Dr. Rhonda Patrick takes in 2025 with known dosages:

Daily Core Supplements:

• Multivitamin (Pure Encapsulations ONE)
• Omega-3 fatty acids (2g+ EPA/DHA)
• Vitamin D3 (6,000 IU)
• Vitamin K2 (100 mcg MK-7)
• Magnesium glycinate (120 mg)
• Alpha Lipoic Acid (600 mg)
• PQQ (20 mg)
• Creatine (5 g)
• Benfotiamine (200 mg)
• Sulforaphane (Avmacol Extra Strength)
• Cocoa extract (Cocoavia)

Evening Supplements:

• MagnesiOm (magnesium blend with L-theanine)
• Melatonin (10 mg)

Situational Supplements:

• Glutamine (training days)
• Protein powder (as needed)
• Collagen powder
• Liposomal vitamin C (illness exposure)
• Zinc lozenges (illness exposure)
• Probiotics (post-antibiotics)
• Curcumin (occasional)
• Iron (during menstruation)

Now let’s review each supplement to see if the science backs up her choices.

The Foundation: Multivitamin

Patrick calls her daily multivitamin “nutritional insurance.” She takes Pure Encapsulations ONE specifically for its bioavailable forms of nutrients.

The Science Says: Mixed evidence¹. While multivitamins can fill nutritional gaps, most healthy adults eating a balanced diet don’t need them. However, certain populations (elderly, vegans, pregnant women) show clear benefits.

Our Verdict: Worth it if your diet isn’t perfect. Skip it if you eat a diverse, whole-foods diet.

Omega-3 Fatty Acids: Her Top Priority

Patrick consumes over 2 grams of EPA and DHA from fish oil daily through Metagenics EPA DHA 2400. She’s passionate about maintaining an omega-3 index above 8%.

Here’s why: having a high omega-3 index (8% or higher) is associated with a five-year increase in life expectancy² compared to having a low omega-3 index (4% or less).

The Science Says: Extremely strong evidence. Omega-3s reduce inflammation, support brain function, and lower cardiovascular disease risk. Most Americans are deficient.

Our Verdict: Absolutely worth it. This might be the most important supplement on her list.

Vitamin D3: The Sunshine Vitamin

She takes 6,000 IU daily to maintain blood levels between 40-60 ng/ml. Living in sunny San Diego, she still supplements year-round.

The Science Says: Strong evidence for immune function, bone health, and mood regulation³. Deficiency is widespread, especially in northern climates.

Our Verdict: Essential for most people. Get your levels tested to dial in your dose.

Vitamin K2: The Calcium Director

Patrick takes 100 mcg of K2 (MK-7 form) as “insurance” for proper calcium utilization. She pairs it with vitamin D3 for synergistic effects.

The Science Says: Good evidence for bone health and cardiovascular benefits⁴. K2 helps direct calcium to bones instead of arteries.

Our Verdict: Worth it if you take vitamin D3. The combo is more effective than either alone.

Magnesium: The Relaxation Mineral

She takes 120 mg of magnesium glycinate during the day, plus a magnesium blend (MagnesiOm) before bed.

The Science Says: Solid evidence for sleep quality, muscle function, and stress reduction⁵. Nearly half of Americans are deficient.

Our Verdict: Definitely worth it, especially for sleep and recovery.

Alpha Lipoic Acid: Mitochondrial Support

A recent addition at 600 mg daily for energy production and antioxidant properties.

The Science Says: Moderate evidence for blood sugar control and neuropathy. Some promising data on mitochondrial function. However, several cases of Insulin Autoimmune Syndrome (IAS) have been reported⁶.

Our Verdict: Consider it only after talking with your doctor if you have blood sugar concerns. Otherwise, optional.

PQQ: The Energy Enhancer

She takes 20 mg daily for mitochondrial health and cognitive function.

The Science Says: Limited human studies, but promising results for energy and inflammation reduction⁷.

Our Verdict: Expensive for modest benefits. Try it if budget allows.

Creatine: Not Just for Muscles

Patrick takes 5 grams daily for both physical and cognitive benefits.

The Science Says: Excellent evidence for strength, power, and emerging data on Creatine’s nootropic effects. One of the most studied supplements.

Our Verdict: Absolutely worth it. Cheap, safe, and effective. For enhanced benefits, consider combining creatine with ATP like in our Creatine + ATP formula, which supports both physical and mental performance.

Benfotiamine: Fighting AGEs

This fat-soluble B1 vitamin (200 mg) helps reduce Advanced Glycation End Products.

The Science Says: Good evidence for diabetic neuropathy⁸. Limited data for general population. May require supplementation with cofactors like magnesium and other B vitamins⁹.

Our Verdict: Skip unless you have blood sugar issues.

Sulforaphane: The Detox Activator

She takes Avmacol Extra Strength to activate the NRF2 pathway for detoxification.

The Science Says: Strong evidence for detoxification pathways and potential cancer prevention¹⁰. Challenging to get therapeutic doses from food alone.

Our Verdict: Worth considering, especially if you don’t eat much broccoli or broccoli sprouts.

Cocoa Extract: Heart and Brain Food

Patrick takes Cocoavia supplements for cardiovascular and cognitive benefits.

The Science Says: Good evidence for blood flow, blood pressure, and cognitive function¹¹.

Our Verdict: Nice to have. You could also just eat dark chocolate.

Melatonin: The Sleep Hormone

She takes a whopping 10 mg before bed – much higher than typical doses.

The Science Says: Strong evidence for sleep onset. High doses like hers are controversial but may have additional antioxidant benefits¹².

Our Verdict: Start with 1-3 mg if you have sleep issues. Only go higher if needed.

The Situational Players

Collagen: She uses it for joint health. Evidence is mixed but promising for joint pain and skin health¹³. Worth trying if you have joint issues.

Probiotics: Only after antibiotics or alcohol. Smart approach – continuous use isn’t necessary for most people¹⁴.

Protein Powder: She prefers whey isolate from grass-fed sources. Essential if you struggle to meet protein needs.

Vitamin C & Zinc: Only during illness exposure. This targeted approach makes sense. Our Natural Vitamin C + Zinc combines the whole food form of vitamin C from amla extract with bioavailable zinc chelate for optimal immune support.

Iron: Dr. Patrick also mentions that she takes iron during menstruation in one of her videos.

What She Doesn’t Take (And Why)

Patrick avoids several trendy supplements:

• Nicotinamide Riboside (NR): Waiting for more human research
• Lithium: Concerns about quality control and dosing
• Continuous probiotics: Prefers food sources like fermented foods

This selective approach shows her commitment to evidence over hype.

One notable absence from her routine is NAD+ supplementation, despite its popularity in longevity circles. This highlights an important point: NAD+ levels vary dramatically between individuals, and the same dose could be optimal, ineffective, or excessive for different people.

Without testing your baseline NAD+ levels, you’re essentially guessing at supplementation needs. For those interested in optimizing NAD+, combining our CLIA-Certified Intracellular NAD Test with clinically-validated supplementation like Vitality NAD+ Booster ensures you’re taking the right amount for your body.

Her Testing Philosophy

What sets Patrick apart is her emphasis on testing. She doesn’t just pop pills and hope for the best.

She regularly tests:

• Omega-3 index (targeting 8%+)
• Vitamin D levels (40-60 ng/ml)
• General blood panels

This data-driven approach helps her adjust doses and avoid waste.

For those wanting to go deeper, comprehensive panels like our AgingSOS® Advanced Longevity Panel measure 22 biomarkers including vitamin D, cellular senescence, oxidative stress, and inflammation. This type of biomarker testing can reveal underlying cellular issues before conventional tests show problems.

Quality Matters

Patrick sticks to trusted brands like Thorne, Pure Encapsulations, Life Extension, and Metagenics. She avoids supplements with artificial colors, fillers, and unnecessary additives.

Her quality standards remind us that not all supplements are created equal.

The Bottom Line: Our Recommendations

If you want to follow Patrick’s approach but keep it simple, here are the essentials:

Must-Haves:

1. Omega-3s – The evidence is overwhelming
2. Vitamin D3 – Especially in winter or if indoors often
3. Magnesium – For sleep and overall well-being
4. Creatine – Safe and effective muscle and brain health supplement

Worth Considering:

• Multivitamin – If your diet needs work
• Vitamin K2 – If taking D3
• Sulforaphane – For detox support
• Probiotics – After antibiotics only
• Vitamin C & Zinc – For an immune system boost
• Curcumin supplement – For anti-inflammatory benefits

Skip Unless Specific Needs:

• Alpha Lipoic Acid
• PQQ
• Benfotiamine
• High-dose melatonin

Making It Your Own

Patrick’s routine works for her because it’s personalized. She tests regularly and adjusts based on results.

You don’t need to copy her exactly. Start with the basics, get tested, and add supplements based on your specific needs and health goals.

Remember: supplements are meant to supplement a healthy diet, not replace it. Focus on whole foods first, then fill the gaps strategically.

Test, Act, Optimize

Patrick’s philosophy goes beyond just taking supplements. She embodies the TAO approach: Test your levels, Act with targeted supplementation, and Optimize based on results.

This scientific yet practical approach is why her routine stands out in a sea of influencer hype.

Whether you adopt her full routine or just the essentials, the key is being intentional. Don’t just follow trends – follow the evidence.

Your optimal supplement routine is the one tailored to your unique needs, backed by testing, and focused on quality over quantity.

Start simple. Test regularly. Adjust as needed.

That’s the Rhonda Patrick way – and it’s an approach worth following.

Referenced Sources

1. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2820369 ↩︎
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC8488873/ ↩︎
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/ ↩︎
4. https://www.openaccessjournals.com/articles/the-role-of-vitamin-k2-in-cardiovascular-health-18455.html ↩︎
5. https://esmed.org/MRA/mra/article/view/5410 ↩︎
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC9824456/ ↩︎
7. https://www.sciencedirect.com/science/article/abs/pii/S0014299920303654 ↩︎
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC3329837/ ↩︎
9. https://www.ncbi.nlm.nih.gov/books/NBK482360/ ↩︎
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC10313060/ ↩︎
11. https://ajcn.nutrition.org/article/S0002-9165(23)66275-6/fulltext ↩︎
12. https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0043-119881 ↩︎
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC10058045/ ↩︎
14. https://www.health.harvard.edu/staying-healthy/should-you-take-probiotics ↩︎