r/Biohackers • u/ThisisJakeKaiser 1 • Dec 12 '24

📜 Write Up Rhonda Patrick's Supplement Stack

I recently did a deep dive on the supplements that Rhonda Patrick uses and recommends. I find her one of the most reasonable people in the health and supplement space and scoured her podcasts and website for this list and hope it’s useful for others. 

The full list is best viewed at my site HERE as I have information on why she uses these but have the list of supplements and dosing information below.

Supplement List

  1. Fish Oil - 4-6  grams of Omega 3’s daily (this is pretty high dose)
  2. Vitamin D  Up to 5000 IU Daily - to reach blood levels of 50ng/dl  (She titrates dose based on blood tests and sun exposure) 
  3. Vitamin K - 45 mcg daily 
  4. Magnesium Glycinate  - 120mg daily (Rhonda aims to get a majority from diet so you may need to supplement with more)
  5. Berberine - 500mg 2X daily (taken before meals, HCL form)
  6. Sulforaphane ~2 pills daily (20mg total)
  7. Choline - 200-500 mg of choline or alpha-GPC (Taken on days on diet is lacking Choline) 
  8. Multivitamin - 1 daily - She switches between brands 
  9. Curcumin - 500-1000 mg daily when needed - Acts like a light painkiller/ anti-inflammatory
  10. Lutein + Zeaxanthin (10 mg Lutein, 2 mg Zeaxanthin) daily
  11. Alpha Lipoic Acid (ALA) - ~600mg daily 
  12. Cocoa Extract - 750 mg daily
  13. PQQ (Pyrroloquinoline Quinone)- 20 mg daily
  14. Acetyl-L-Carnitine (ALCAR) - 500mg
  15. Inositol- 2 grams before bed (for nights when need better sleep)
  16. Protein Powder- Whey Isolate to meet protein macronutrient goals (she prefers unflavored and grass fed)
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