A Closer Look at Joe Rogan's Top Supplement Recommendations
While Joe Rogan has a constantly evolving list of supplements, a few core products appear repeatedly in his discussions, often highlighted on his podcast, The Joe Rogan Experience. These include nootropics for cognitive function, foundational nutrients like vitamins and minerals, and compounds aimed at longevity.
Alpha Brain: The Signature Nootropic
Alpha Brain, from the company Onnit (of which Rogan is a co-founder), is perhaps the supplement most strongly associated with Joe Rogan. Marketed as a nootropic, or 'smart drug,' its formula is designed to enhance cognitive functions like memory, focus, and mental clarity. Rogan has stated he takes Alpha Brain before his stand-up performances and podcast recordings to improve his verbal recall and mental speed.
- Key Ingredients: The formula includes a blend of ingredients such as Bacopa Monnieri, Alpha-GPC, Huperzine A, L-Theanine, and L-Tyrosine, which are intended to support neurotransmitter production and overall brain health.
- How it Works: Alpha Brain is believed to work by stimulating alpha brain waves, which are associated with a state of relaxed wakefulness, and by supporting acetylcholine production, a neurotransmitter critical for memory.
- User Experience: For some users, Alpha Brain can lead to a state of 'flow,' where they feel more focused and mentally agile. However, it's important to note that a lawsuit was filed in April 2024 alleging that the product did not perform better than a placebo in a clinical study and was surrounded by misleading advertising.
Athletic Greens AG1: The Comprehensive Nutritional Powder
Joe Rogan is a long-time and vocal proponent of Athletic Greens' flagship product, AG1. He begins each day by mixing a scoop of the green powder with water, viewing it as a comprehensive way to cover his nutritional bases. AG1 contains over 75 vitamins, minerals, and whole-food sourced ingredients, probiotics, and plant extracts.
- Foundational Nutrition: AG1 is designed to support the gut, enhance energy production, and bolster the immune system through a broad spectrum of micronutrients.
- Gut Health: The powder contains probiotics, which support a healthy gut microbiome, and prebiotics to help these good bacteria thrive.
- Convenience: For someone with a demanding schedule like Rogan, AG1 provides a simple and fast method for foundational nutritional support, ensuring he receives key vitamins and minerals even when his diet may be lacking.
Other Notable Supplements in Rogan's Stack
Beyond his signature recommendations, Rogan's supplement regimen is extensive and frequently discussed on his podcast. His full stack includes everything from single vitamins to complex compounds for anti-aging and joint health.
- Creatine: Rogan has long been a believer in the power of creatine for increasing strength and muscle mass. One of the most studied and validated sports supplements available, creatine also offers potential cognitive benefits.
- Vitamin D: He supplements with a high dosage of Vitamin D, often mentioning its importance for immune function, bone health, and mood regulation. Biomedical scientist Dr. Rhonda Patrick has appeared on his podcast emphasizing the importance of this vitamin.
- Omega-3 Fish Oil: Rogan takes fish oil, rich in omega-3 fatty acids, to support heart health, reduce inflammation, and enhance cognitive function. He has specified a preference for a high-quality liquid form.
- NMN and Resveratrol: Following his discussion with longevity expert Dr. David Sinclair, Rogan added NMN and resveratrol to his routine. NMN is a precursor to NAD+, a coenzyme crucial for cellular energy, while resveratrol is an antioxidant.
- Glucosamine, Chondroitin, and MSM: For joint health, Rogan takes this combination of supplements to counteract the effects of aging and repetitive motion from his physical activities.
The Importance of a Holistic Approach
While Rogan is a public advocate for supplementation, he and his guests consistently stress that supplements are not a replacement for a healthy diet, regular exercise, and sufficient sleep. His approach is about optimizing performance and well-being, but it is built upon a solid foundation of healthy lifestyle choices. He often emphasizes that individual needs vary, and the efficacy of supplements can be subjective, influenced by factors like genetics and current health status.
| Supplement | Primary Benefit Claimed | Scientific Support Level |
|---|---|---|
| Alpha Brain | Cognitive enhancement (focus, memory) | Mixed/Conflicting (some studies, but a recent lawsuit alleges misleading claims) |
| Athletic Greens (AG1) | Foundational nutrition (gut, energy, immunity) | Generally supported (ingredients are scientifically backed, but AG1's specific blend and claims may need more research) |
| Creatine | Muscle growth, strength, cognitive function | High (widely studied and proven effective) |
| Vitamin D | Immune function, bone health, mood | High (essential vitamin; deficiency is common) |
| Omega-3 Fish Oil | Brain health, heart health, anti-inflammatory | High (many studies support benefits, particularly EPA/DHA) |
| NMN + Resveratrol | Longevity, cellular energy | Moderate (promising but still emerging research, especially on human longevity) |
| Glucosamine/Chondroitin | Joint health | Mixed (studies on efficacy for joint health are inconsistent) |
Conclusion
What is the supplement Joe Rogan recommends? There isn't just one, but a complex regimen that includes prominent products like Alpha Brain and Athletic Greens AG1, alongside staples such as creatine, vitamin D, and omega-3s. While his list is extensive and personal, his recommendations often align with a larger health-conscious audience interested in optimizing their physical and mental performance. It is crucial for anyone considering a new supplement to conduct their own research and consult with a healthcare professional, rather than relying solely on celebrity endorsements.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare provider before starting any new supplement regimen.
