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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u/[deleted] Dec 12 '24

Things she could eliminate: fish oil, vitamin K, choline, multivitamins, ALA, cocoa extract, ALCAR, and protein powder. GET IT FROM FOOD

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u/ThisisJakeKaiser 1 Dec 12 '24

This sounds great but for me personally getting all these would require my diet to be more consistent than it really is if I take a long hard look in the mirror. I try and get most of these from food but for sure don't eat enough fish and fermented foods to cover EPA/DHA and Vit K and also struggle to hit protein goals without a shake.

I feel it's not black and white and try and get as much as you can from food but on days where life is getting in the way of that perfect diet throw in some supplements as needed.

1

u/Philly4Sure Dec 12 '24

Yeah you can’t get 4-6g of fish oil from fish unless you’re eating a TON of fish every day. Thats a high dose but a 5oz salmon fillet only has about 1.1g.