Dr. Rhonda Patrick's Core Daily Supplements in 2025
Dr. Rhonda Patrick's supplement protocol is built on a foundation of scientific evidence, focusing on essential nutrients to support foundational health needs, cognitive function, and longevity. Her daily routine in 2025 prioritizes several key supplements based on their widespread benefits and common deficiencies in the modern diet. The core daily stack is intended to provide a robust nutritional baseline, serving as 'nutritional insurance' against potential gaps in a whole-foods diet.
Omega-3 Fatty Acids (EPA/DHA)
Often referred to as her top priority, Dr. Patrick consumes a high dose of Omega-3 fatty acids, often exceeding 2 grams of combined EPA and DHA daily from high-quality fish oil.
- Dosage: Typically 2g+ EPA/DHA daily. She may adjust this based on her Omega-3 index test results, aiming for a target index of 8% or higher.
- Purpose: Anti-inflammatory effects, crucial for brain health, reducing cardiovascular disease risk, and improving mood.
Vitamin D3
Dr. Patrick has long emphasized the importance of maintaining optimal Vitamin D levels. Even living in a sunny climate, she supplements to ensure her blood levels stay within a healthy range.
- Dosage: Around 6,000 IU daily, aiming for blood levels of 40-60 ng/ml.
- Purpose: Supports immune function, mood regulation, and bone health. Vitamin D acts more like a hormone, influencing gene expression.
Multivitamin
As her 'nutritional insurance', Dr. Patrick uses a comprehensive multivitamin to fill any potential dietary gaps. She opts for brands that use highly bioavailable forms of nutrients.
- Dosage: One capsule daily.
- Purpose: Ensures intake of essential vitamins and minerals crucial for long-term function and cellular processes.
Magnesium Glycinate
Recognizing magnesium's role in over 300 biochemical reactions, she includes it in her daily regimen to support sleep, stress reduction, and relaxation.
- Dosage: Around 120-135 mg daily, often taken with dinner.
- Purpose: Supports nerve and muscle function, DNA repair, and sleep quality.
Creatine Monohydrate
This widely researched supplement is not just for athletes. Dr. Patrick takes it for its documented benefits for both physical and cognitive performance.
- Dosage: 5 grams daily.
- Purpose: Enhances cellular energy (ATP) production in the brain and muscles, improving mental clarity, neuroprotection, and strength.
Sulforaphane
Found primarily in cruciferous vegetables like broccoli sprouts, sulforaphane is a powerful activator of the Nrf2 pathway, a master regulator of antioxidant defense and detoxification genes.
- Dosage: Uses a stabilized broccoli sprout extract, such as Avmacol Extra Strength.
- Purpose: Supports cellular detoxification, reduces oxidative stress, and has potential anti-inflammatory and anti-cancer benefits.
PQQ (Pyrroloquinoline Quinone)
Added to her routine for its potential to support mitochondrial health, PQQ is a relatively newer addition compared to her core supplements.
- Dosage: 20 mg daily.
- Purpose: Supports the growth of new mitochondria and provides antioxidant benefits.
Alpha Lipoic Acid (ALA)
An antioxidant that helps convert glucose into energy, ALA is also taken for its potential to reduce advanced glycation end-products (AGEs), which are associated with aging.
- Dosage: 600 mg daily.
- Purpose: Supports mitochondrial function, antioxidant status, and nerve health.
Cocoa Extract
Focusing on cardiovascular and cognitive health, Dr. Patrick takes cocoa extract for its flavanol content.
- Dosage: Typically a specific brand like Cocoavia.
- Purpose: Boosts blood flow, which benefits both heart and brain function.
Situational and Evening Supplements
Beyond her daily stack, Dr. Patrick incorporates specific supplements depending on her needs, such as during intense training, exposure to illness, or for enhancing sleep.
Evening Stack: While some core supplements like magnesium glycinate are taken with dinner, she may also use specialized blends like Moon Juice Magnesi-Om (magnesium with L-theanine) for relaxation and occasionally a higher dose of melatonin for sleep.
For Intense Training: Glutamine (5g) and Whey Protein are added on hard training days to support muscle recovery and immune function.
For Immune Support: When exposed to viral illness, she uses Liposomal Vitamin C and Zinc lozenges for their targeted immune-boosting effects.
Other Occasional Use: Iron is supplemented during menstruation, and probiotics are used specifically after a course of antibiotics to restore gut flora.
Comparison of Rhonda Patrick's Key Supplement Categories
| Supplement Category | Primary Benefit(s) | Evidence Strength (General) | Notes on Patrick's Use |
|---|---|---|---|
| Omega-3s (Fish Oil) | Brain health, anti-inflammatory, heart health | Extremely Strong | High dosage targeting an 8%+ index |
| Vitamin D3 | Immune function, bone health, mood | Strong | Uses high dose (6,000 IU) based on bloodwork |
| Creatine | Cognitive function, physical performance | Excellent | Standard 5g daily dose for brain and muscle |
| Sulforaphane | Cellular detoxification, antioxidant | Strong | Used regularly for activating Nrf2 pathway |
| Magnesium | Sleep, relaxation, nerve function | Solid | Uses different forms for daytime and evening |
| PQQ | Mitochondrial function, energy | Limited Human Studies | Included for targeted mitochondrial support |
| Collagen | Joint and skin health | Mixed/Promising | Uses for specific joint/skin benefits |
Rhonda Patrick's Approach to Supplementation
What truly sets Dr. Patrick's approach apart is her commitment to personalized, evidence-based supplementation. She does not blindly follow trends but rather bases her routine on several key principles:
- Testing Over Guessing: Instead of guessing her needs, she regularly tests her blood markers, such as her Omega-3 index and Vitamin D levels, to dial in her dosages precisely.
- Bioavailability and Purity: She emphasizes choosing high-quality, third-party tested products to ensure purity and optimal absorption. This is why she often names specific brands she trusts, like Pure Encapsulations and Thorne.
- Holistic Health: Supplements are not a magic bullet. Dr. Patrick integrates them with a comprehensive health strategy that includes a nutrient-dense diet, regular exercise, sauna use, and circadian rhythm optimization.
- Targeted Intervention: She reserves certain supplements, like Vitamin C, Zinc, and Probiotics, for specific situations rather than taking them daily. This intelligent, targeted use is a hallmark of her protocol.
Conclusion
Dr. Rhonda Patrick's 2025 supplement regimen is a sophisticated, evidence-driven protocol designed to support longevity, cognitive function, and overall health. While her stack includes foundational supplements with strong scientific backing, such as Omega-3s, Vitamin D, Magnesium, and Creatine, she also incorporates more targeted compounds like Sulforaphane and PQQ. Her emphasis on routine testing, high-quality products, and situational adjustments provides a template for anyone seeking to optimize their own health. The key takeaway from her approach is that supplements should be a personalized, evidence-based tool, used in concert with a healthy lifestyle, rather than a one-size-fits-all solution.
Disclaimer: The information provided is based on public statements and is not medical advice. Consult with a healthcare professional before starting any new supplement regimen.
For more information on the science behind many of these supplements, visit Rhonda Patrick's FoundMyFitness website.
The Power of Personalization
Dr. Patrick's rigorous, data-driven approach highlights that there is no universal 'perfect' supplement stack. The value lies in understanding one's own nutritional status through testing and adjusting supplementation accordingly. Her protocol is a dynamic process, not a static list, reflecting her continuous engagement with the latest scientific research.
Foundational vs. Situational
Many people can benefit from adopting her core 'must-haves'—Omega-3s, Vitamin D, Magnesium, and Creatine—due to widespread deficiencies and strong evidence for their benefits. However, adding in her more specialized or situational supplements should be based on individual goals, health status, and discussions with a healthcare provider. This tiered approach makes her routine both aspirational and practical.
Beyond Pills
Ultimately, Dr. Patrick's work reinforces the message that supplements are just one piece of the wellness puzzle. Her consistent advocacy for a micronutrient-rich diet, regular physical activity, and practices like sauna use demonstrates a holistic view of health that goes far beyond any capsule or powder.
Summary of Daily Supplements in 2025
- Multivitamin: Provides foundational nutrient support.
- Omega-3s: For brain and heart health, inflammation control.
- Vitamin D3: Supports immunity and bone health, based on blood test results.
- Magnesium Glycinate: For relaxation and overall cellular function.
- Creatine: For cognitive and physical energy.
- Sulforaphane: Activates cellular detoxification pathways.
- PQQ: Supports mitochondrial health.
- Alpha Lipoic Acid: Antioxidant for mitochondrial function.
- Cocoa Extract: Provides flavanols for heart and brain blood flow.
The Role of Quality
Dr. Patrick's emphasis on third-party testing is a critical aspect of her protocol. With the supplement market being largely unregulated, ensuring product purity and potency is essential. Her choice of trusted brands and her recommendation for checking consumer lab ratings provides a valuable lesson for all supplement users.
Final Thoughts on Rhonda Patrick's 2025 Protocol
Dr. Patrick's approach is a masterclass in biohacking with a scientific backbone. Her supplement choices are deliberate, well-researched, and integrated into a broader strategy for promoting longevity. Following her lead means adopting a mindset of informed, personalized self-care, rather than simply replicating a list of products. Her protocol evolves with the science, offering a dynamic and thoughtful path to optimizing health.
The Bottom Line
If you're looking to start a supplement regimen inspired by Rhonda Patrick, the most impactful first steps would be testing for Omega-3 and Vitamin D levels and starting with the foundational supplements (Omega-3s, Vitamin D, Magnesium, and Creatine). From there, more targeted supplements can be added based on specific needs and goals, always with an eye toward supporting a healthy lifestyle and diet.
The Takeaway for Longevity
For those interested in longevity, her focus on cellular processes (mitochondrial health with PQQ/ALA), inflammation (Omega-3s, Sulforaphane), and core nutrient status (D3, Magnesium) represents a well-rounded strategy. Her protocol is not just about extending life but enhancing its quality by supporting cognitive function and reducing chronic disease risk.
