Joe Rogan's Brain-Boosting Supplements: What He Actually Takes

According to discussions on his popular podcast and his company Onnit, Joe Rogan has been a long-time advocate and user of nootropic supplements to enhance his cognitive function. His approach is often described as 'biohacking,' using various compounds to optimize his brain and body for peak performance in stand-up, commentary, and long-form conversations.

Quick Summary

Joe Rogan relies on a curated stack of supplements for brain boosting, including his signature Alpha BRAIN, Lion's Mane mushroom, creatine, and other foundational nutrients. His routine focuses on enhancing memory, focus, and verbal recall, drawing on both well-researched ingredients and emerging compounds.

Key Points

• Alpha BRAIN: Rogan's signature nootropic from Onnit, formulated with Alpha-GPC, Bacopa, and Huperzine A to support memory, focus, and verbal recall.

• Foundational Supplements: His stack includes key staples like creatine for brain energy and memory, fish oil for cell membrane health, and vitamin D for mood and immune support.

• Functional Fats: MCT oil is used for a quick and clean energy source for the brain, typically mixed into his morning coffee.

• Natural Compounds: Other cognitive-supporting nutrients he takes include Lion's Mane mushroom for nerve growth factor (NGF) and Resveratrol for its antioxidant properties.

• Comprehensive Nutrition: He uses a greens powder like AG1 (Athletic Greens) to ensure broad nutritional coverage and support gut health, which has links to brain function.

• Performance Focus: Rogan's stack is geared towards high-demand cognitive tasks like podcasting, stand-up, and commentary, aiming for 'flow state' and heightened mental clarity.

A Deep Dive into Joe Rogan's Cognitive Stack

Joe Rogan's supplement regimen is a topic of intense interest, driven by his dedication to optimizing mental and physical performance. The list of supplements he takes for brain function and overall health has evolved over the years but centers on a core philosophy of supporting his cognitive architecture. While his product endorsements are often tied to his company, Onnit, the ingredients themselves offer valuable insight into popular nootropic strategies.

The Nootropic Foundation: Alpha BRAIN

At the heart of Rogan's brain-boosting stack is Alpha BRAIN, a nootropic formula developed by Onnit, a company in which he is a partner. This supplement is designed to promote the production of alpha brain waves, which are associated with a state of relaxed alertness and focus. It also works to support the brain's acetylcholine system, a key neurotransmitter involved in memory and learning.

Key ingredients in the standard Alpha BRAIN formula include:

• Alpha-GPC: A choline compound that is a precursor to acetylcholine.
• Bacopa Monnieri: An herb used in traditional medicine for memory enhancement.
• Huperzine A: An inhibitor of the enzyme that breaks down acetylcholine.
• L-Tyrosine and L-Theanine: Amino acids that support focus and calmness, respectively.
• Cat's Claw Extract: A natural antioxidant included in the formula.

For those seeking a more potent option, Rogan has also endorsed the Alpha BRAIN Black Label, which contains a more concentrated formula and additional ingredients like citicoline and Lion's Mane.

Supporting Brain Fuel and Performance

Beyond specialized nootropic blends, Rogan's routine includes well-researched staples that support brain health and performance in different ways. These foundational supplements ensure the brain has the necessary building blocks to function optimally.

Creatine: While often associated with muscle growth, creatine is also a significant brain booster. It supplies energy to brain cells, particularly during mentally demanding tasks, and has been shown to improve short-term memory and reasoning. Rogan has publicly stated he uses creatine, often in gummy form.

Fish Oil: Rich in Omega-3 fatty acids, especially DHA, fish oil is crucial for brain structure and function. Omega-3s support brain cell membranes and can help with mental performance, including memory and reaction time. Rogan takes a significant dose of high-quality fish oil daily.

Vitamin D: Often referred to as the 'sunshine vitamin,' Vitamin D plays a crucial role in immune function, mood regulation, and brain health. Rogan takes a daily dose, often paired with Vitamin K2 to support both brain and bone health.

MCT Oil: Medium-chain triglycerides (MCTs) are a fast-absorbing fat that the body and brain can use for immediate energy. Rogan adds MCT oil to his morning coffee, appreciating the quick and clean energy boost it provides for brain fuel.

Other Mentioned Nootropic Compounds

Through his podcast, Rogan has explored a wide range of supplements with his guests, leading him to incorporate other compounds into his regimen. These often have different mechanisms of action compared to the core nootropic stack.

Lion's Mane Mushroom: This medicinal mushroom is a regular part of Rogan's supplementation, particularly in the Alpha BRAIN Black Label. Lion's Mane has been shown to increase Nerve Growth Factor (NGF), which may support mood and cognitive function.

Resveratrol: An antioxidant found in grapes and berries, resveratrol is a polyphenol that Rogan takes for its anti-inflammatory properties and its potential to counteract oxidative stress. He learned about it from longevity expert Dr. David Sinclair.

Athletic Greens (AG1): This comprehensive greens powder contains a variety of vitamins, minerals, and adaptogens that support overall health, which indirectly benefits cognitive function. Rogan uses it for nutrient coverage and gut health, which is increasingly linked to brain function.

Supplement Comparison: Rogan's Stack vs. Common Nootropics

Feature	Joe Rogan's Primary Brain Stack	Common Alternative Nootropic Stack (e.g., Mind Lab Pro)
Core Focus	Promoting alpha brain waves, verbal recall, and focus.	Optimizing multiple brain pathways: energy, chemistry, blood flow, etc..
Key Ingredients	Alpha-GPC, Bacopa, Huperzine A, Tyrosine, Theanine, Lion's Mane, Creatine, Fish Oil, Vitamin D.	Citicoline, Phosphatidylserine, Bacopa, Lion's Mane, Rhodiola, L-Tyrosine, L-Theanine, B-Vitamins.
Proprietary Blends?	Yes, the standard Alpha BRAIN uses proprietary blends, though ingredient amounts are transparent in Black Label.	Typically a fully transparent formula with specific ingredient dosages listed.
Caffeine?	Standard Alpha BRAIN is caffeine-free; other products like Black Label and Neuro Gum contain it.	Usually caffeine-free, but may be used in conjunction with coffee for synergistic effects.
Endorsement	Heavily endorsed and promoted by Joe Rogan and his company, Onnit.	Often backed by clinical trials specific to the combined formula.
Target Audience	Fitness enthusiasts, performers, and podcasters seeking peak mental performance.	Broader appeal to students, professionals, and the general public seeking cognitive support.

Is Joe Rogan's Approach for Everyone?

While Rogan's regimen works for him, it's not a one-size-fits-all solution. Nootropic supplements are not regulated by the FDA in the same way as prescription drugs, and their long-term effects are still being researched. It is important to note that Rogan has significant financial ties to some of the products he promotes, which can influence his public perception of their efficacy. For individuals, determining the best approach to cognitive enhancement should involve personal research and consultation with a healthcare professional.

Conclusion: A Performance-Oriented Stack

Joe Rogan's brain-boosting supplements are built on a foundation of products from his company, Onnit, particularly the Alpha BRAIN nootropic line, which focuses on enhancing alpha waves and acetylcholine levels. This is complemented by well-regarded performance supplements like creatine, fish oil, and vitamin D, as well as emerging compounds such as Lion's Mane and resveratrol. His stack is optimized for high-demand cognitive tasks like podcasting and commentary. For those looking to follow a similar path, starting with foundational supplements like fish oil, creatine, and a quality multivitamin provides a strong evidence-based start. From there, one can explore more targeted nootropics while carefully evaluating the scientific backing and consulting with a doctor.

Disclaimer: Always consult with a healthcare professional before starting any new supplement, especially nootropics, to ensure they are safe and do not interfere with other medications or health conditions.

References

• Omre. (2025, July 24). The Complete Joe Rogan Supplement Guide (2025). Omre.co. https://omre.co/blogs/news/joe-rogan-supplement
• Innerbody. (2024, July 16). Alpha Brain Review. Innerbody.com. https://www.innerbody.com/alpha-brain-review
• Amazon. (n.d.). ONNIT Alpha Brain Capsule 30 CP. Amazon.com. https://www.amazon.com/Onnit-Alpha-Brain-Capsule-30/dp/B071GC7XTK
• Innerbody. (2024, July 16). Alpha Brain Review - We tested Onnit's nootropic. Innerbody.com. https://www.innerbody.com/alpha-brain-review
• Healthline. (2025, July 1). The Best Nootropic Supplements to (Maybe) Boost Brain Power. Healthline.com. https://www.healthline.com/nutrition/best-nootropic-brain-supplements

Frequently Asked Questions

What is Alpha BRAIN, and how is Joe Rogan involved?

Alpha BRAIN is a popular nootropic supplement from the company Onnit, in which Joe Rogan is a partner. He regularly uses and endorses the product, which is formulated to enhance memory, focus, and verbal recall by promoting alpha brain waves and supporting acetylcholine levels.

Does Joe Rogan take creatine for brain boosting?

Yes, while best known for its role in muscle performance, creatine is a significant part of Rogan's brain-boosting protocol. It provides energy for brain cells, and research indicates it can improve short-term memory and reasoning, especially during mentally challenging tasks.

What are the benefits of fish oil for brain health in Rogan's routine?

Rogan takes fish oil, which is high in Omega-3 fatty acids like DHA, for its role in supporting healthy brain cell membranes. These essential fatty acids can help improve mental performance, including memory and reaction time.

Why does Rogan include MCT oil in his supplement stack?

Joe Rogan uses MCT oil, often in his coffee, to provide a rapid and clean source of energy for his brain. The medium-chain triglycerides are converted into ketones, which can be quickly utilized by brain cells for fuel, especially during fasting or on a low-carb diet.

Is Alpha BRAIN the only nootropic he takes?

No, while Alpha BRAIN is a core component, Rogan also takes other cognitive-supporting supplements. These include Lion's Mane mushroom, Resveratrol, and Neuro Gum, which contains a blend of caffeine, L-theanine, and B-vitamins for a quick focus boost.

What other general health supplements does Rogan take that support his brain?

Rogan's overall health stack includes supplements like Vitamin D, which influences mood and brain health, and Athletic Greens (AG1) for comprehensive nutrient coverage and gut health, which is linked to brain function.

Is it safe to follow Joe Rogan's supplement routine?

It is crucial to remember that Rogan's regimen is tailored to his specific needs and lifestyle. Nootropics are not FDA-regulated, and their long-term effects can vary by individual. You should always consult a healthcare professional before starting any new supplement to ensure it is appropriate for you.