Before considering any dietary supplements, it is essential to understand that information presented is for general knowledge and should not be considered medical advice. Always consult with a healthcare professional to determine appropriate supplementation for your individual needs.
The Core: Multivitamins and Foundational Supplements
A central component of Joe Rogan's vitamin intake has been the use of all-in-one supplements to cover his foundational nutritional needs. Early in his supplementation journey, he reportedly used products like the Pure Encapsulations Athletic Pure Pack. More recently, he has often mentioned and used Athletic Greens AG1. These multi-nutrient formulas are designed to provide a broad spectrum of vitamins, minerals, and other phytonutrients in a single, convenient form.
Athletic Greens AG1: A modern staple
Athletic Greens AG1 is a greens powder that combines over 75 ingredients, including a wide array of vitamins and minerals sourced from whole foods. For Rogan and others, it serves as a way to potentially fill nutritional gaps, especially when a busy schedule or variable diet makes it difficult to get all necessary micronutrients from food alone. AG1 includes a comprehensive B-vitamin complex, Vitamin C, and is often paired with a separate Vitamin D3+K2 supplement for added micronutrient support.
Key Individual Vitamins and Related Compounds
While multi-ingredient supplements provide a base, Rogan also singles out specific vitamins and nutrients for targeted support. These discussions often occur during his conversations with health experts on The Joe Rogan Experience podcast.
Vitamin D3
Perhaps one of the most consistently mentioned vitamins in Rogan's regimen is Vitamin D3. He has often emphasized its importance, particularly after discussing its benefits with biomedical scientist Dr. Rhonda Patrick. Vitamin D is crucial for immune function, bone health, and mood regulation, and deficiency is common, especially for people who don't get regular sun exposure. He has mentioned supplementing with Vitamin D, often along with K2, which helps direct calcium into the bones.
B-Vitamins
Another staple in his routine is a B-complex supplement. This is often taken for its role in energy production, nervous system health, and overall metabolism. The B-vitamins play a vital role in converting food into energy and supporting cellular function. For individuals with demanding schedules, maintaining high energy levels can be important. B-vitamins, whether in multivitamins or taken individually, can support this need for energy.
Antioxidants and Longevity Supplements
Beyond basic vitamins, Rogan has explored supplements linked to longevity and cellular health, often influenced by guests like Dr. David Sinclair. This includes discussing the NAD+ precursor NMN and the polyphenol Resveratrol, though these are not traditional vitamins. He also mentions supplementing with Vitamin C and Quercetin, an antioxidant found in many fruits and vegetables, to support immune function and reduce inflammation.
Combining for Cognitive Performance and Joint Health
Rogan's supplement protocol isn't limited to general health; it extends to targeted performance enhancement. As a co-founder of Onnit, he has long been an advocate for their products, including the nootropic Alpha BRAIN. While not a vitamin, this supplement contains botanicals and amino acids designed to support cognitive function, memory, and focus. For joint health, which is critical for an active lifestyle, he takes Glucosamine Chondroitin and MSM.
Comparison of Key Vitamin & Supplement Products
| Feature | Athletic Greens AG1 | Onnit Total Human | Pure Encapsulations Athletic Pure Pack (Past Use) |
|---|---|---|---|
| Primary Function | Foundational nutrition, greens powder | Comprehensive daily supplement packs | Specialized athletic-focused multivitamin |
| Key Vitamins Included | B-complex, C, D3+K2 (often provided separately as part of bundle) | Wide range of vitamins and minerals | Extensive multivitamin + mineral complex |
| Format | Powder to mix with water | Convenient day/night packs of capsules | Sachets with multiple capsules |
| Additional Ingredients | Probiotics, prebiotics, enzymes, superfoods | Nootropics (Alpha Brain), adaptogens (Shroom Tech), joint support | Creatine, CoQ10, NAC, EGCG |
| Focus | Gut health, energy, immunity | Peak performance, mood, brain health | Athlete support, energy, comprehensive base |
Important Considerations: A Holistic Lifestyle
It is crucial to understand that Rogan's vitamin and supplement routine is just one part of his holistic approach to health. He is also known for intense workout regimens, specific dietary protocols (like modified carnivore/keto with carb cycling), and an emphasis on sleep and recovery. The vitamins he discusses are meant to complement a healthy lifestyle, not replace a balanced diet and exercise. Moreover, some of his choices, like NMN, are based on evolving science and personal exploration, rather than universally accepted clinical guidelines. As many health experts on his podcast reiterate, supplementation should always be discussed with a healthcare professional to ensure it is appropriate for individual needs and health status.
For more information on the science of vitamins and nutrition, the National Institutes of Health's Office of Dietary Supplements provides a wealth of evidence-based research and fact sheets.
Conclusion: A Holistic Approach to Nutritional Support
In summary, what vitamins does Joe Rogan say you should take revolves around a strategy of addressing nutritional gaps with foundational products and targeting specific needs with individual vitamins. His regimen notably includes Vitamin D, a B-complex for energy, and supplements containing antioxidants and compounds for cognitive support. While his supplement stack may seem complex, its underlying principles focus on potentially optimizing performance, longevity, and overall wellness. It remains an individual's responsibility to consult a medical professional before starting any new supplement regimen, taking into account their unique health needs and goals.
