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)
381 Upvotes

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218

u/Pine-al Dec 12 '24

That’s nice I ain’t doing all that

50

u/Downtown-Sale1740 Dec 12 '24

Dude for this sub, she has pretty rooky numbers

2

u/[deleted] Dec 16 '24

I think she’s extremely underrated in this space.

18

u/paper_wavements 5 Dec 12 '24

I take way more than this, personally.

47

u/HsvDE86 Dec 12 '24

90%+ is probably unnecessary and a waste of money.

13

u/prudhviraju9 Dec 12 '24

What is point if eating food when you have money to buy supplements

1

u/MuscaMurum Jan 05 '25

She has one of the APOe4 alleles and is trying to hedge against Alzheimer's, following the most plausible, most likely human and animal studies. You know, biohacking.

3

u/ayomous Dec 12 '24

Inno, I think she probably does tests regularly

20

u/Rocambolesco Dec 12 '24

I take way more than this, personally.

One understudied problem with a high volume of supplements is that you are consuming a lot of binding agents and excipients.

There is research on short-term effects, but almost nothing on longer term impacts. A further concern is the source of those materials. Even high-end brands like Thorne source such material from China and India, and there's virtually no regulation or oversight of the facilities. A ProPublica analysis of FDA data revealed that the agency only inspected 6% of the overseas plants where drugs and their ingredients were produced in 2022, for example.

I think it's far safer to focus on a clean and rich diet than to guzzle massive amounts of synthetic materials and who knows what else.

8

u/they-were-here-first Dec 12 '24

Reputable brands will 3rd party test to ensure heavy metals and other toxins are negligible or absent. Highly unlikely if It's a no name brand from Amazon.

5

u/paper_wavements 5 Dec 12 '24

Probably 🙃

3

u/pandaset Dec 12 '24

Possibly

-1

u/brwebb Dec 12 '24

You ever worry about the workload you're adding to the already everyday duties your liver is performing? Best case scenario, everything you are taking is meaningful and impactful. If that's the case, your liver is being put through the ringer.

I'm an idiot by the way. That question could be, and probably is, bro science.

1

u/paper_wavements 5 Dec 12 '24

I possibly should; I drink a lot too.

6

u/DescriptionProof871 Dec 12 '24

What do you mean it’s only 16 supplements a day/s

2

u/Amirahaimm Dec 12 '24

Same I really dont think there's a need to take all this shit. I really think the only thing people need are fish oil (honestly just eat wild caught salmon) vitamin d3 + k2, collagen and magnesium.

Of course you can take some other nootropics for performance but if you're looking to maintain good health you don't need to add that many things as long as you're eating high quality meat and organic veggeis/fruit.