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Dr Rhonda Patrick’s Supplement Brand List

Supplements

Dr Rhonda Patrick’s Supplement Brand List

Firstly, I’ll give a quick overview of Rhonda’s supplements. Then later in this post, I’ll go into details on each one, including usage and dosage.

Dr Rhonda Patrick’s Supplements (Core):

Further supplements Rhonda uses:

Rhonda’s preferred Nootropic “Smart Drug” Choices:

Further foods Rhonda has recommended:

  • Beet Powder – Activz Organic – For her family members w/ high blood pressure
  • Wild Salmon Roe Caviar – VitalChoice – Natural source of EPA & DHA phospholipids

Rhonda’s Pregnancy & Breastfeeding Supplements:

This list is compiled through a combination of Rhonda’s tweets, and her podcast episodes. The intention is to keep it as up to date as possible. If you see something that needs changing, comment below.

Rhonda’s Base Supplement List (Details)

Multivitamins

According to her blog she takes Pure Encapsulations O.N.E multivitamin. She chooses it because it has a wide range of micronutrients, using bioavailable forms, in adequate quantities.

It contains methyl folate, which can be used by people with MTHFR gene polymorphisms (half the population). It also has other goodies she likes (lutein, CoQ10, Boron etc).

It comes in 2 tub sizes, 60 capsules and 120 capsules.

Dosage: 1 capsule per day

N.B. For those outside the USA, where this supplement is hard to purchase, see this post I made on *good* alternative options.

Vitamin D

Rhonda’s choice of Vitamin D supplement is Thorne Research D-1000. This comes in 1,000iu capsules, which are quite the contrast to the 5,000iu & 10,000iu capsules on the market. And thus allowing much finer control over blood plasma concentrations of D3.

Rhonda’s preferred multivitamin supplement (above) already contains 2,000IU of vitamin D3. So she often supplements with an additional 2,000IU of D3, because she usually doesn’t get much sunlight.

Rhonda emphasises that its important to take vitamin D at the right dose; too little can be detrimental to health, but conversely, too much can be toxic. That exact dose will vary from person to person based on diet and sun intake. Her goal is to maintain a blood concentration between 40 – 60 ng/ml.

In an excellent infographic, posted on her blog, she suggests 4,000IU of daily supplementation is enough to bring people that were previously deficient up to 30ng/ml, without toxicity.

Its worth being careful not to overdo the vitamin D dosing; manifestations of vitamin D toxicity include: hypercalcemia and calcinosis, the associated calcification of soft tissues including organs such as the kidneys, heart, and lungs, along with blood vessels. Not nice stuff!

Vitamin D testing doesn’t have to be expensive, for example Walk In Lab, who have labs all over the USA, have the vitamin D test for under $60.

Dosage: 2 capsules per day (2 x 1,000iu) – in addition to the 2,000iu already in her multivitamin – making 4,000iu total per day

Vitamin K2

Rhonda’s go to choice for K2 is NOW’s Vitamin K-2 MK7.There are two popular forms of vitamin K2 commercially available. These are MK4 and MK7. MK7 is produced by bacterial fermentation of soy (referred to as ‘natto’), and it appears to have a longer half life then MK4.

Benefits of K2 are mostly related to bone strength and arterial health (reducing calcification or even decalcifying, with a possible reduction in blood pressure).

Dosage: Rhonda takes 1 capsule (100mcg) approximately 3 times per week (not daily).

 

Omega-3 Fish Oil

Up until recently Rhonda took the Nordic Naturals – EPA Xtra omega-3s (see this tweet where she mentions it). It’s purified fish oil that comes from anchovies and sardines (important to note it doesn’t include oil from any larger fish such as mackerel, which helps keep heavy metals at a minimum). Each serving of 2 soft gels contain 1060mg EPA and 300mg DHA.

She has recently switched to a product called Norwegian PURE-3 – which apparently has slightly less oxidation. Worth noting that Norwegian Pure-3 sell two different Omega-3 supplements. The key difference is that one is high in DHA (pink packaging) and the other is high in EPA (blue packaging). Rhonda is now using the high DHA version.

Currently Norwegian PURE-3 is only available direct from the manufacturer. However Rhonda is optimistic they will be on Amazon soon (and thus quicker and easier to purchase). She suggests that in the meantime her previous go-to omega-3 supplement Nordic Naturals EPA Xtra is a good alternative.

Dosage: Rhonda takes 4 capsules per day of Norwegian PURE-3, which equates to 2,000mg (2g) DHA & 800mg EPA.

 

Magnesium

Recently, on her podcast with Tim Ferriss, Rhonda discussed supplementing specifically with Thorne’s Magnesium Citramate. Magnesium is an essential micronutrient, crucial for mitochondrial function, and approximately 1/2 the US population is deficient in it.

Thorne’s Magnesium Citramate combines magnesium citrate with magnesium malate. Both of these forms are highly bioavailable, and can lead to increased absorption.

Dosage: 1 capsule (135mg) per day

Further supplements Rhonda uses

Probiotics

Rhonda takes a maintenance dose of Visbiome probiotics between once per week or once every 2 weeks. And then relies on her diet for enough fibre and nutritional diversity to maintain a healthy gut. Up until recently, the probiotic she took was called VSL #3, which actually gets shipped with a cold pack, to preserve the active probiotic ingredients. VSL #3 has been the subject of over 60 human clinical trials as a medical food in the dietary management of gastrointestinal and liver disorders

Since Rhonda had a baby boy, and began breastfeeding, she has upped her probiotic intake to once daily. This move was based on research from a new study that showed mothers who supplemented with the probiotic Visbiome during late pregnancy and, while nursing, lowered inflammatory biomarkers in the breastmilk and improved symptoms of colic in their newborns.

Rhonda currently takes Visbiome, which is touted to be equivalent to VSL#3, and is around $15 cheaper per pack. Visbiome comes in two forms; tablets and powder sachets. Rhonda’s preference is for the sachets. Below are the key differences between the two options:

Visbiome Capsules Visbiome Sachets
Live Bacteria Count 112.5billion 450 billion
Approximate price per serving $1.7 per serving
– Each $51 tub contains 60 capsules, with 2 capsules per serving
$3 per serving
– $90 for 30 sachets, 1 sachet per serving

Collagen

Both Rhonda and Tim Ferriss take a collagen supplement by Great Lakes. Its beneficial for the connective tissues like tendons, ligaments, cartilage, joints and bone.

Meriva (Curcumin Phytosome)

Rhonda cites a number of examples where NSAIDs (non steroidal anti inflammatory drugs) such as Ibuprofen are potentially quite bad for our health. And suggests an alternative, a highly bio available form of curcumin, known as Meriva.

Curcumin is the orange pigment in turmeric (the primary ingredient in curry). Natural turmeric root typically only contains about 3% curcumin. To enhance the effectiveness of Meriva over regular turmeric, the formulation does 2 key things; it provides a concentrated source of curcumin, and it binds the curcumin to a phospholipid for greater absorption. Specifically they use phosphatidylcholine complex from sunflower as the binding phospholipid.

A brief intro into how Meriva (curcumin extract) reduces inflammation. Firstly, inflammation is used to help fight off illness and heal injuries, so its absolutely crucial. However, too much inflammation, or inflammation in the wrong places, can be a bad thing. Proteins called cytokines are responsible for cell signalling, and can both stimulate and reduce inflammation. Dysregulation of cytokines (various causes) can result in unnecessary inflammation of the body. Curcumin has been shown to attenuate the release of pro-inflammatory cytokines in a number of different studies.

Specifically Rhonda takes Thorne Reasearch’s Meriva-SF.

Vitamin B-Complex

Rhonda previously took an ‘activated’ B-Complex produced by Swanson Ultra (see this tweet) in addition to her multivitamin ONE (which already contains all the B vitamins). Swanson’s B vitamin supplement is specifically formulated for high bio availability. It includes 400mcg of folate (for those of the population who can’t process folic acid efficiently). More info can be found on the Swanson product page.

Rhonda has since stopped adding this extra B complex, because she gets enough B vitamins from her diet + daily ONE multivitamin. Rhonda does not have the 677CT or 677TT MTHFR mutations that lead to poor B vitamin processing, and thus doesn’t need to consume extra.

However, for those like Rhonda’s Mum who have are T-homozygous on their MTHFR gene (SNP = rs1801133), which leads to poor uptake of folate, they may benefit from up to 800 micrograms supplementation of 5 methylfolate. ONE multivitamin has 400 micrograms, so this means you would need an additional source such as Swansons B-Complex, which has 400 micrograms per capsule. Other B vitamins that may be of benefit for this issue are B6 and B12.

Why is poor folate uptake a potential problem? Folate influences homocysteine levels. Low folate can mean high homocysteine, which can lead to hyperhomocysteinaemia, which can result in a number of problems, including cardiovascular disease.

For clarity on what T-homozygous means in the above context (because it confused me at first), the homo part of the word means “same/identical”. And the zygous part refers to the allele (a gene in a certain position). The “T” part refers to thymine, one of the four compounds that connect to the helixes that make up our DNA.

The one in particular to watch out for in your genetic report is 677TT, which has the worst enzyme activity, compared to the most common genotype 677CC. TT has 30% of the mean activity compared to CC individuals. Heterozygous individuals (CT) have a mean MTHFR activity of 65% compared to CC. (PubMed Source – unfortunately the abstract doesn’t include these figures, but I’ve checked, and the full text does).

If all this talk of MTFHR gene mutations has you curious, you can get your SNPs sequenced quickly and easily. Thus allowing you to access your genetic data. SNP sequencing costs as little as $69 from Ancestry. Or $79 from 23andMe. The main differences between the services will be the online interfaces which you use to collect your results + the version of the Illumina chip they’re using to sequence on. If you plan to use promethease to analyze your SNPs for nutrigenomic data, then the cheaper option is absolutely adequate.

23andMe also offer a $199 service, which provides health analysis on top of ancestry. But you don’t need this. With both their $99 and $199 packages you can export your SNPs, and run them through the promethease service for $5, which lets you drill easily into your relevant SNPs, and thus effectively access your health data even if you didn’t pay for that part of their service.

Rhonda Patrick also has a tool with which you can use to analyze your SNPs, located at foundmyfitness.com/genetics.

 

Rhonda’s preferred Nootropic “Smart Drug” Choices

Rhonda’s approach to smart drugs is quite different from most. She stays away from compounds that are inhibitors of enzymes in the brain (which rules out a large number of traditional nootropics). She also stays away from compounds that humans haven’t evolved alongside, on the basis that with novel substances, its hard to know the potential long term side effect profile.

Choline – Alpha GPC

Rhonda takes a form of choline called alpha-glycerophosphocholine (aka Alpha GPC) to sharpen her brain ahead of public speaking events. On these occasions she takes 600mg, with the aim to increase her attention and focus. Noting that 300mg didn’t appear to be enough to see benefits.

She doesn’t take this supplement very often. However, she does make a point to include natural sources of choline in her diet, such as eggs, almonds, spinach, broccoli and chicken.

Whilst there are different forms of choline, Alpha GPC is chosen because it is quick to cross the blood-brain barrier.

Dosage: 2 capsules of NOW – Alpha GPC 300mg. Taken when she needs to sharpen her brain for events such as public speaking (not daily)

 

Lion’s Mane Mushroom

This is a mushroom, also known as yamabushitake, which has been shown to have a number of benefits, including the stimulation of nerve growth factor.

Rhonda uses it for intense periods of writing / creative work.

Dosage: She takes 2x 1.5g packs of Four Sigmatic’s Mushroom Elixir in a session.

 

Sulforaphane – From Self Grown Broccoli Sprouts

Sulforaphane is heavily touted for its potential life extension properties (see this separate post on its benefits). However, Rhonda also suggests it has mild nootropic abilities, based on its ability to cross the blood-brain barrier (tested in mice models), coupled with its anti-inflammatory properties and positive effects on the immune system.

Rhonda explains the nootropic benefits of sulforaphane in her latest podcast with Tim Ferriss. See this excerpt for the details.

Whilst there are sulforaphane supplements available (such as Avmacol), Rhonda chooses to grow her own broccoli sprouts and then blend them into smoothies.

It’s really simple to grow broccoli sprouts, you just need a seed sprouter (Rhonda uses Ball jars + sprouter lids, but any jar + mesh will do), and some organic broccoli sprout seeds. This video gives a good overview on how to produce your own.

The dosage used in clinical trials often ranges from 30-60mg of sulforaphane. Estimates land fresh broccoli sprouts at a concentration of about 1 gram fresh weight to around 0.45mg of sulforaphane. So to achieve 30-60mg, you’d need to consume between 67-134g of sprouts.

Rhonda says (on her latest Tim Ferriss podcast) she consumes up to 4 ounces (113g) of broccoli sprouts a few times per week. Broccoli seeds yield approximately 5:1. So this means if you start off with 1 ounce of broccoli seeds, you’d end up with approximately 5 ounces of sprouts.

To achieve Rhonda’s 8 ounces consumption per week, you need to grow approximately 1 and a 1/2 ounces (43g) of seeds each week. To put a price to that, Todd’s seeds (for example) are $24 per pound (1lb = 16 ounces). So you’re looking at a cost of $2.25 of seeds per week. That’s not very expensive, given the potential long term health benefits.

Granted, if you’re consuming 4 ounces of broccoli sprouts in one sitting, its a lot. You’ll probably want to emulate Rhonda, and blend them in with a smoothie. Her blender of choice (like Joe Rogan) is the Blendtec Classic. But any decent blender will do.

Its worth also taking a look at Rhonda’s video on tripling the bioavailability of sulforaphane your sprouts. Essentially you heat your broccoli sprouts to 70C, hot enough that it disables the epithiospecifier protein, but not too hot that it disables the myrocinase enzyme (responsible for converting the glucoraphanin into sulforaphane). We do this because glucoraphanin can be converted into two forms of sulforaphane (regular sulforaphane, the stuff we want, and sulforaphane nitrile, which does not contain the anti-carcinogenic properties we want). By knocking out the epithiospecifier protein, which is needed for converting glucoraphanin to sulforaphane nitrile, we increase potential conversion to regular sulforaphane (yay!).

She uses a Famili temperature monitor to ensure she gets the water at 70C.

Rhonda’s broccoli sprouting setup. Complete with Ball jars, sprouting lids, regular teapot, famili temperature monitor and blendtec blender.

Further foods Rhonda has recommended:

Beet Powder

This recommendation comes via Rhonda’s Instagram post on beets. She talks about the many studies that have shown positive effects of beets on blood pressure, endothelial function, heart health, improved blood flow to the brain, and endurance performance. Apparently beets are one of the highest sources of nitrate (which then gets converted into nitric oxide) and is thought to increase blood flow to the brain. Beets are also high in vitamin C, which prevents the conversion of nitrates into nitrosamines (those carcinogens that are formed from the nitrites which are used as preservatives).

Perhaps the biggest takeaway from the post is her anecdotal story of using beets (powder) to help rid her mother and mother-in-law of high blood pressure (without meds!). Rhonda says:

“My mother was diagnosed with high blood pressure (after multiple visits) and her physician wanted to get her on blood pressure meds. She opted to wait and see what I said (thank you, mom). I got her some organic beet extract powder to use once or twice a day. She used 9 grams a day for two weeks and went back to get her blood pressure measured again. Her blood pressure was completely normal and now she does not need the blood pressure meds! After this, I ordered some for my mother-in-law who was also diagnosed with high blood pressure. The same thing happened to her…her blood pressure is normal! While this is not a clinical trial, I’m pretty happy that the beetroot extract seemed to help lower blood pressure in two people that I care about deeply. The product I got for them was by Activz”

High blood pressure is a huge issue for people as they get into later life, as it increases the risk of a haemorrhagic stroke in the brain. So if this anecdote is applicable to even a small % of people with high blood pressure, that’s huge. The Activz Organic Beet Powder Rhonda used for her family has the equivalent of 1 cup of beet juice per 9 gram scoop.

Wild Salmon Roe Caviar

Rhonda particularly likes VitalChoice’s wild salmon roe caviar as a source of omega-3 because the fats are in phospholipid form, which has greater bioavailability to be transported into the brain via the mfsd2a transporter. This is the form that is best taken up by the brain (including the developing fetal brain). It also has a good amount of astaxanthin which protects the omega-3’s from oxidation and does the same for neurons.

Studies looking at DHA and EPA levels in red blood cells have shown a correlation between higher omega-3 status and having a to 2 cm larger brain volume. Therefore getting omega-3 into and keeping it in the brain is definitely a brain aging priority for Rhonda. Salmon roe provides ~438 mg of EPA and ~514 mg of DHA per ounce.

One way in which she likes to eat them, is to put them on half an avocado with some fresh lemon juice.

Rhonda opts to buy her salmon roe caviar in bulk from VitalChoice. It comes frozen and sectioned into quadrants, so she thaws one quadrant at a time. Rhonda opts for their bulk 2.2lbs option, which has big cost savings vs smaller quantities.

Type Wild Salmon Caviar – 6oz Wild Sockeye Salmon Caviar – 17oz Wild Salmon Caviar – 2.2lbs
Total Price $32 $59 $119
Price Per Oz $5.33 $3.47 $3.38

In case its of use to readers, a friend recently shopped there and said the coupon code FALLFISH17 (which you enter on the cart page) gets you 10% off your order. Shipping is free on orders over $99.

See this post on Instagram for Rhonda talking more about VitalChoice’s salmon roe caviar.

How Rhonda Finds Brands to Trust

The FDA does not require dietary supplements to be tested, making the supplement market a bit of a shit show if you don’t do your due diligence.

Rhonda recommends to check if the brand you’re looking at is certified by NSF international (the National Sanitary Foundation).  They independently test and certify dietary supplements, ensuring they do not contain undeclared ingredients or contaminants. To earn NSF Dietary Supplement Certification, products must undergo rigorous testing and inspection. To search the site, go to www.nsf.org/certified-products-systems and use the search bar at the top.

Core brands Rhonda currently uses and trusts:

Parting Words

So that’s quite a lengthy list of supplements! And the somewhat frustrating thing is, nootropics aside, if you purchase them and take them, you may not notice any difference in how you feel.

As discussed in Rhonda’s interview with Bruce Ames, the body prioritizes micronutrients for survival and reproductive activities over using them for activities related to longevity. This means that micronutrient shortages over time can reduce our long term health. This is analogous to car maintenance. Short term, keeping a car well maintained may seem expensive, and over the top, but long term, the car will be running smoothly whilst other cars its age will be running into issues.

I think its important to remember that, the next time you pop your supplements, and don’t feel anything remarkable as a result. Its a long term strategy.

If you appreciate this post, remember of course that none of it would be possible without Rhonda Patrick’s hard work in understanding biological mechanisms, and explaining them to the wider world (us!). We can support her by donating to her Patreon campaign. This also frees her up to continue communicating all this great science to us, over at her website, FoundMyFitness.

If you enjoyed this post, you may also enjoy:

  • Rhonda Patrick’s Diet Details – Breakfast, Lunch & Dinner (article link)
  • Rhonda Patrick’s Pregnancy + Baby Product Recommendations (article link)
  • Best Sulforaphane Supplements for Nrf2 Activation – Containing Glucoraphanin + Myrosinase (article link)
  • Tim Ferriss’ Preferred Nootropic Choices (article link)

47 Comments

47 Comments

  1. Juniper Crowfoot

    May 30, 2017 at 7:17 pm

    thanks for this comprehensive list, super helpful

    • John

      May 30, 2017 at 9:55 pm

      Glad it helped! Thanks for the message.

  2. Berner11

    June 27, 2017 at 5:08 am

    Is/was she really taking the multivitamin which has B vitamins AND additional B vitamins?

    Also, that b vitamin is no longer made.

    Thanks.

    • John

      June 27, 2017 at 1:49 pm

      Good questions.

      Yes, Rhonda definitely takes an ‘activated’ B complex alongside her multi vitamin. See these two tweets where she talks about the supplements she takes, and mentions B vitamins and multivitamins separately:
      Twitter Link 1
      Twitter Link 2

      Then see this tweet for the specific brand of activated b vitamins she takes (granted it was from 2015, and preferences do change):
      FoundMyFitness Site

      The product mentioned hasn’t been discontinued, but it appears Amazon is out of stock for now. It can still be found elsewhere, for example via Swansons website.

      In terms of why Rhonda takes a multivitamin containing B vitamins AND she takes a B vitamin complex on top, that would probably be a question best answered by Rhonda. However, as she isn’t immediately available, I’ll hazard a guess.

      She probably takes the multivitamin to cover bases such as iodine, zinc, selenium, manganese, chromium, boron, coenzyme Q10, alpha lipoic acid, lutein, zeaxanthin and lycopene. Vitamins and minerals that wouldn’t be covered if she just took the B complex. Then she takes the B complex in addition, because she has decided that more bio available B vitamins, in greater quantity, would be beneficial.

      • Berner11

        June 28, 2017 at 6:10 am

        John,

        Thanks very much for taking the time to reply.

        • John

          June 28, 2017 at 6:44 am

          You’re welcome! Thanks for comment 🙂

          • Berner11

            July 15, 2017 at 1:29 am

            John,

            I just heard back from her:

            “I only take the ONE multi and have cut out the activated B complex since the ONE should provide me with enough B vitamins. I’m not homozygous for MTHFR but my mother is and she has other polymorphisms in the same pathway. She takes the activated B complex in addition to the ONE multi and that seems to work well for her (ie. her blood pressure seems to do better with more 5MF). I think the recommendation for 800 micrograms of 5MF is relevant for people that are homozygous for MTHFR (~20% of the population if I remember correctly). ”

            Scott

          • John

            July 15, 2017 at 9:21 am

            Great work Scott, thanks for the update!

            Can you send me the source? (Am trying to keep the above info as cited as possible, so people can trust it).

            What I take from Rhonda’s message above, is that for people with regular MTHFR enzyme activity, a multivitamin such as Pure Encapsulations ONE will provide enough B vitamins (and specifically, enough folate).

            However, for people with the MTHFR polymorphism that leads to reduced enzyme activity, they should supplement additional folate.

            Presumably this could come in the form of a complete B complex, or perhaps more specifically, just a folate supplement.

          • John

            July 15, 2017 at 9:21 am

            Great work Scott, thanks for the update!

            Can you send me the source? (Am trying to keep the above info as cited as possible, so people can trust it).

            What I take from Rhonda’s message above, is that for people with regular MTHFR enzyme activity, a multivitamin such as Pure Encapsulations ONE will provide enough B vitamins (and specifically, enough folate).

            However, for people with the MTHFR polymorphism that leads to reduced enzyme activity, they should supplement additional folate.

            Presumably this could come in the form of a complete B complex, or perhaps more specifically, simply a folate supplement.

          • Berner11

            July 18, 2017 at 8:59 pm

            John,

            The source is not a public document. I signed up as a supporter of her on Patreon, and sent her a message and the above is a direct quote cut and pasted from the message I received back.

            I forwarded the e-mail I received with her message to you.

          • John

            July 29, 2017 at 7:10 pm

            Thanks for sending on the email Scott, have updated the blog post accordingly 🙂

  3. JD

    September 23, 2017 at 9:45 pm

    This is great. I’ve learned so much from studying Dr. Patrick’s podcast , site, etc. Very excitied to see how this can impact my families lives and my strength training

    • John

      October 1, 2017 at 12:19 am

      Totally agree JD; Rhonda is such an invaluable source for nutrition information.

  4. Merwane Hamadi

    September 26, 2017 at 5:32 pm

    What is Rhonda’s take on mk-4 vitamin K2? Omegavia thinks that mk-4 is crucial:
    https://omegavia.com/how-to-choose-the-right-vitamin-k2-supplement/

    I am surprised Rhonda doesn’t take mk-4.

    • John

      October 1, 2017 at 12:18 am

      Hi Merwane, great question! To my knowledge, thus far, Rhonda has focused on explaining the benefits of MK7. Haven’t found her advocating the combination of both MK4 & MK7.

      That being said, the article you point to looks interesting. Would like to go through it thoroughly when I have more spare time. Its an important topic.

  5. Alex

    September 27, 2017 at 8:28 pm

    Great article, thank you for compiling all of this info.

    The Amazon list is empty, unfortunately. Just wanted to let you know.

    • John

      October 1, 2017 at 12:16 am

      Hey Alex! Thanks for the heads up on this, really appreciate it. Have taken the link down for now.

  6. Ashton

    September 30, 2017 at 11:54 pm

    This is so helpful. Thank you for taking the time to put this together!

    • John

      October 1, 2017 at 12:07 am

      Thanks Ashton! Appreciate the encouragement. It’s something I find super interesting, and this info caused me to change up my supplement stack completely.

  7. Jesse Ryan

    October 11, 2017 at 8:16 am

    Thanks for the blog post, super helpful

  8. Jens

    October 16, 2017 at 8:59 pm

    Hey John,

    thanks a lot for this list. I was searching for exactly Rhonda’s supplement favourites and you gave me just what I needed!

    Keep up the great work.

    • John

      November 3, 2017 at 12:20 pm

      Thanks Jens! That’s exactly the reason I created it also – was looking for more info on what supplements Rhonda takes.

  9. Alex Anderson

    November 4, 2017 at 3:10 am

    Thanks so much for this. It is so much easier than listening to Joe Rogan’s podcasts over and over (as much as I love them). 🙂

  10. Joe

    November 8, 2017 at 2:47 am

    Thank you for the list, John! Any idea on if she’s taking a Potassium supplement or what brand she might recommend for one?

    Thank you

    • John

      November 8, 2017 at 8:01 pm

      Hey Joe! You’re correct, none of her supplements (including the multivitamin) contain potassium.

      According to her Twitter, she gets her potassium from smoothies:
      https://twitter.com/foundmyfitness/status/561576266587848704?lang=en

      The RDA of 4700mg is quite high.

      If you’re looking to supplement, two brands Rhonda trusts are Thorne & NOW (particularly Thorne). So could look towards their potassium citrate option.

      • Joe

        November 14, 2017 at 6:09 pm

        Thank you very much for all the info, John!

  11. Kim

    November 8, 2017 at 9:32 pm

    Great info! Question, I just started Niacin, Vit B3 for high LDL cholesterol. Would the supplement Rhonda takes for B3, Thorne Niacel, provide the same ability to lower cholesterol??

    • John

      November 9, 2017 at 12:08 am

      Hey Kim! Thanks for the message.

      That’s a good question regarding Nicotinamide Riboside and its potential affect on cholesterol.

      I must admit, I don’t know enough about the mechanism behind NAD+ and its precursors to answer effectively.

      However, I can point you in the direction of a science paper that may be of interest:
      http://www.sciencedirect.com/science/article/pii/S1550413112001921
      Titled: The NAD+ Precursor Nicotinamide Riboside Enhances Oxidative Metabolism and Protects against High-Fat Diet-Induced Obesity

      The intro explains how with Niacin, you get beneficial effects on blood lipid and cholesterol, but you also get flushing (and thus poor patient compliance).

      Niacin is an NAD+ precursor, but there are others. So they wanted to test nicotinamide riboside, to see if it would give the same beneficial results, without the flushing.

      Amongst their results, I quote “Together, these observations unequivocally demonstrate that NR-fed mice are more insulin sensitive. Furthermore, NR partially prevented the increase in total (Figure 3K) and LDL cholesterol levels (Figure S2D) induced by HFD, even though HDL-cholesterol levels were unaffected.”

      So they had some positive results. It would worth digging into further, especially if you run into issues with Niacin flushing.

  12. Alex

    November 13, 2017 at 10:18 am

    Hi John. Great write up. I note that you have addressed buying from the UK for a number of supplements. Any ideas for the best UK source of probiotics? Visibiome doesn’t appear to available here. Thanks.

  13. Rachel

    November 22, 2017 at 7:48 pm

    Awesome summation!!!

    I think Rhonda is also suggesting using curcumin as well. She suggests Meriva for its blend of curcumin and phostphatidylcholine.

    https://blackbeltwhitehat.com/2016/03/21/dr-rhonda-patrick-joe-rogan-podcast/

    https://twitter.com/foundmyfitness/status/690253894333542400?lang=en

    Cheers,

    • John

      November 23, 2017 at 12:07 am

      Hey Rachel! Thanks for the message and the links : )

      Absolutely, great supplement, have included Meriva.

  14. George

    December 4, 2017 at 1:24 am

    Hi, you seem to pay much attention to what she said and your notes are useful, thanks.

    I plan to grow my own broccoli sprouts at home. If it happens that you are in the same business, do you know how to keep a clean environment, with little possibility of contamination from bacteria (as Rhonda advises)? Or what would be the alarming signs that you failed to keep it clean? (I bought organic, sealed, not yet expired, (at least looking as) high quality seeds, so my assumption is that the seeds are ok, I am concerned on how not to mess it by myself.)

    • John

      December 5, 2017 at 5:47 pm

      Hey George!

      Yes – I grow the broccoli sprouts at home. But I’m not going to profess to be an expert.

      That said, have grown many batches without issue.

      Main things to watch out for are:

      – Start with a relatively sterile environment – so you want to make sure your jar is clean (obviously!)
      – Rinse the seeds out a few times daily
      – When you harvest – refrigerate or freeze any extras for later (rather than leaving them out in the warm for prolonged periods of time)

      In terms of alarming signs to watch out for… good question! I would assume you’re just looking out for “unhealthy” looking sprouts, or if there’s anything else multiplying along with the sprouts.

      So far I’ve seen nothing but healthy looking sprouts – so haven’t come across that issue.

  15. sophie

    December 11, 2017 at 10:20 am

    Hi there,
    This is a very good article. As i am from Australia, i am finding it hard to buy most of these supplements. I do not take any at the moment, but my health is suffering and i want to invest in good quality supplements. Particularly interested in the ONE multivitamins which are unavailable in Australia. Could you please recommend me an alternate brand of such supplements that i may be able to source in Aus?
    Thanks so much

    • John

      December 18, 2017 at 6:51 pm

      Hi Sophie, thanks for your message. Its a good question, and is an issue I came across also (being based in the UK).

      I’ve actually written the post below to (hopefully) help those like yourself who are outside of the USA, and thus finding Pure Encapsulations O.N.E difficult to get hold of. If you do take the time to read it, could you reply and let me know if its helpful – and specifically if there’s anything you’d like more words on. Thanks!

      https://eatmovehack.com/dr-rhonda-patricks-multivitamin-alternatives-for-non-usa-residents/

      In terms of info specific to Australia, I did come across this site which seems to have a nice range of multivitamins, including the Thorne Research brand:
      megavitamins.com.au

      I asked them if there will be import fees on their supplements, and they said no. I’d suggest confirming that again, because they are a NZ company, and their site says their supplements come from other countries also.

  16. Scott

    December 13, 2017 at 3:17 pm

    Hi John, you wouldn’t happen to know of any other multi vitamin recommendations Rhonda would have? The Pure Encapsulations O.N.E multivitamin doesn’t seem to be able to be shipped to Canada. I’ve tried several sites and no luck.

    Thanks

    • John

      December 18, 2017 at 6:46 pm

      Hi Scott, thanks for your message. Its a good question, and is an issue I came across also (being based in the UK).

      I’ve actually written the post below to (hopefully) help those like yourself who are outside of the USA, and thus finding Pure Encapsulations O.N.E difficult to get hold of. If you do take the time to read it, could you reply and let me know if its helpful – and specifically if there’s anything you’d like more words on. Thanks!

      https://eatmovehack.com/dr-rhonda-patricks-multivitamin-alternatives-for-non-usa-residents/

      • Scott

        February 8, 2018 at 4:39 pm

        Hi John,

        Thank you very much for looking into this. I just ordered The Now brand for my wife and the Opta-Men for me with no issues. Thanks again!

  17. Robert

    December 20, 2017 at 2:25 pm

    Hello John, it seems that you removed Nordic Naturals Omega-3 Phospholipids. Is there a reason for that?

  18. Red

    December 26, 2017 at 12:22 am

    Thank you for compiling this all of this.

  19. Sunny

    December 28, 2017 at 10:59 pm

    How much and how often does she consume the VitalChoice Roe Caviar? It’s not clear. An ounce, a tablespoon, etc? Thanks so much for the info.

    • Mike

      December 29, 2017 at 8:32 am

      I am not exactly sure of that info. The Instagram post just mentions that she likes to put them on an avocado for a small snack. Here is another picture she took of having it on some sushi she was eating. Hopefully this gives you a better idea. https://www.instagram.com/p/Ba9wW0inxR0/?taken-by=foundmyfitness

  20. Prized11

    January 3, 2018 at 6:53 am

    Hey, howcome PQQ got taken down? Did she stop recommending it?

    • Robert

      January 20, 2018 at 3:57 pm

      +1

  21. Sparky

    February 7, 2018 at 2:28 am

    Is there a source for her new fish oil brand? I thought she recommended taking 2g of EPA a day, now shes taking the DHA version and consuming only 800g of EPA a day?

    • Robert

      February 8, 2018 at 4:02 am

      I believe that change occured because of her pregnancy…

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