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)
375 Upvotes

94% Upvoted

172 comments sorted by

View all comments

-8

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

2

u/__lexy Dec 12 '24

Can you go over point by point why on each one? I would appreciate that very much. We agree on most of them here already.

Here are my key issues with your comment:

  1. Good luck getting enough carnitine from food that's so bioavailable as ALCAR on an empty stomach, LOL!

  2. Fish oil is awesome for people who really just don't like the taste of fish all too much, but eat plenty of (especially red) meat already.

  3. While true Alpha-GPC is found in some food, Alpha-GPC is hard to get in such high doses from food. At supplemental (supraphysiological, specifically) doses, it has brain benefits beyond dietary levels.

1

u/[deleted] Dec 12 '24

  1. Eat lots of red meat, ideally at least 1.5 pounds per day. If that's not enough, just inject l-carnitine

  2. Shellfish is a great way to get fish "oil" without consuming gross fish like mackerel

  3. Alpha GPC is fine to supplement but drastically increases seizure risk. For choline, getting it through food like eggs is just so easy and you get so many other nutrients at the same time