Joe Rogan's Core Supplement Categories
Joe Rogan's supplement routine is multi-faceted, focusing on different areas of health. His stack can be broken down into several key categories, from foundational nutrients to cognitive and performance enhancers. While the specific brands and dosages may change over time, the core pillars of his approach remain consistent.
Foundational Health: Vitamins, Greens, and Minerals
This category represents the base of Rogan's daily routine, ensuring he covers his fundamental nutritional needs. He emphasizes the importance of a solid foundation before adding more specialized compounds.
- Athletic Greens AG1: A prominent sponsor of his podcast, Rogan starts his day with AG1, a comprehensive greens powder containing over 75 vitamins, minerals, and whole-food sourced nutrients. It is designed to support gut health, immunity, and overall energy levels.
- Multivitamin: Beyond the greens powder, he has previously mentioned using a high-quality multivitamin like Pure Encapsulations Athletic Pure Pack, especially on days when his diet may be lacking.
- Vitamin D3: Given its importance for immune function, mood, and hormone balance, Rogan consistently supplements with 5,000 IU of Vitamin D3 daily. He sometimes pairs this with Vitamin K2 and magnesium for better absorption.
- Magnesium: Essential for muscle function, sleep, and stress management, magnesium is a daily part of his regimen.
- Creatine Monohydrate: Considered one of the most effective and safest supplements, creatine is used by Rogan for enhanced muscle power, recovery, and cognitive function.
Cognitive Enhancement: Nootropics for Mental Performance
As a podcaster and comedian, Rogan's profession demands high levels of focus, memory, and verbal fluency. His stack includes several nootropics, or 'smart drugs,' to support these functions.
- Onnit Alpha BRAIN: Rogan's long-time endorsed nootropic is designed to help with memory, focus, and processing speed. He often takes Alpha BRAIN Black Label, a more potent version, before podcasts or performances.
- Neuro Gum: This chewing gum contains caffeine, L-theanine, and B-vitamins, providing a quick boost of focused energy without the jitters. He frequently chews it before workouts or high-intensity tasks.
- Resveratrol and NMN: Inspired by longevity experts like Dr. David Sinclair, Rogan has incorporated NMN (nicotinamide mononucleotide) and Resveratrol into his morning routine. This combination is believed to support cellular energy (NAD+) and activate sirtuin genes, which are associated with aging.
Longevity and Recovery: Supporting the Body
To withstand his intense training and active lifestyle, Rogan includes supplements to support his joints, reduce inflammation, and aid in overall recovery.
- Omega-3 Fish Oil: Rogan takes a substantial amount of liquid fish oil daily for its potent anti-inflammatory properties and benefits for heart and brain health.
- Glucosamine, Chondroitin, and MSM: This trio is included in his stack to support joint health, especially important given his history in martial arts. Glucosamine and Chondroitin naturally occur in cartilage, while MSM may offer additional anti-inflammatory benefits.
- Macular Support Formula: To proactively address age-related vision decline, Rogan includes a macular support formula containing ingredients like NAC.
- Quercetin: As a flavonoid with antioxidant properties, quercetin is included for its potential immune and anti-inflammatory benefits.
Performance and Specialty Products
- Onnit Shroom Tech Sport: Used as a pre-workout supplement, this formula contains Cordyceps mushroom and other ingredients to support endurance and aerobic performance.
- Probiotics: A healthy gut microbiome is a key focus for Rogan, who supplements with probiotics to support digestion, immunity, and reduce inflammation. He also consumes probiotic-rich foods like kimchi.
- MCT Oil: Rogan adds MCT oil to his coffee for a quick source of energy, particularly useful when following a low-carb diet.
A Comparative Look at Key Supplements
| Supplement | Primary Goal | Key Ingredients | Mentioned Benefits |
|---|---|---|---|
| Onnit Alpha BRAIN | Cognitive Enhancement | Alpha-GPC, Huperzine A, Bacopa Monnieri | Improved memory, focus, and verbal recall |
| AG1 (Athletic Greens) | Foundational Health | 75+ vitamins, minerals, probiotics, adaptogens | Better gut health, immunity, and sustained energy |
| Creatine Monohydrate | Performance & Recovery | Creatine | Increased muscle power, endurance, and cognitive function |
| Fish Oil (Omega-3) | Longevity & Recovery | EPA and DHA | Reduced inflammation, better brain and heart health |
Conclusion: A Personalized, Evolving Approach
Joe Rogan's supplement stack is a dynamic, evolving regimen built on a foundation of basic nutrition, enhanced with targeted compounds for cognitive function, performance, and longevity. It is not a static list but rather a reflection of his ongoing 'biohacking' journey, influenced heavily by expert guests and personal research. While his endorsements have popularized many of these products, it is crucial to remember that what works for one person may not be right for another. Rogan's routine is part of a much larger picture that includes a disciplined diet, consistent exercise, and specific recovery techniques like saunas and cold plunges. Individuals interested in creating their own supplement stack should consult with a healthcare professional to determine their specific needs. For more information on one of his long-time brand partnerships, you can visit Onnit's official website.
Frequently Asked Questions
Q: What is the main nootropic Joe Rogan uses? A: Joe Rogan primarily uses Onnit's Alpha BRAIN, a nootropic designed to enhance cognitive function. He specifically mentions using the Alpha BRAIN Black Label version.
Q: Does Joe Rogan still use Onnit supplements? A: Yes. Even after the sale of Onnit to Unilever, Rogan remains a spokesperson and continues to use and promote their products, such as Alpha BRAIN and Shroom Tech Sport.
Q: Why does Rogan take NMN and Resveratrol? A: Rogan began taking NMN and Resveratrol to boost his NAD+ levels for cellular energy and potential anti-aging benefits after speaking with longevity expert Dr. David Sinclair on his podcast.
Q: What does Rogan take for gut health? A: He takes a greens supplement like AG1 for a wide range of nutrients and has used probiotic supplements to support his gut microbiome, in addition to eating probiotic-rich foods like kimchi.
Q: Is Joe Rogan's supplement stack constant? A: No, Rogan's stack is not static. He regularly experiments with and adjusts his supplement routine based on conversations with experts on his podcast, new research, and personal experience.
Q: What joint supplements does Joe Rogan use? A: For joint health, Rogan takes Glucosamine Chondroitin and MSM. This combination helps support cartilage and reduce inflammation, which is important for his active lifestyle and history in martial arts.
Q: Does Rogan take a multivitamin? A: Yes, he has mentioned taking a high-quality multivitamin, such as Pure Encapsulations Athletic Pure Pack, to ensure he meets his foundational nutritional requirements.
Q: How does diet fit into Rogan's supplement strategy? A: Rogan views supplements as complementary to a healthy diet, not a replacement. He has followed an intermittent fasting schedule and a primarily carnivorous diet at times, which influences his need for specific supplements like multivitamins and MCT oil.
