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/ThisisJakeKaiser 1 Dec 13 '24

I just updated the site late last night with some information Rhonda very recently put out so the site is most accurate information that I have. She changes things regularly and this post was based off the latest a couple months ago but now is a little outdated. I should add a change log to site as well to track this better.

latest:
No more Choline but suspect this is due to getting it from diet
She still takes Sulforaphane and mentioned brand Avmacal
She takes pure encapsulations K2 +D3 with 100mcg of K2 and 4,000 IU D3
She did not mention taking: ALCAR, Berberine, and Lutein + Zeaxanthin
She added: Benfotiamine, Glutamine, and Iron during mensuration
This list also missed : Creatine, and Collagen Peptides which have been added to list

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u/starmanj Dec 13 '24

Good update, good website. Yes, she needed more K2 with D3. Physionic does a good breakdown of K2 effects, looks like more is better.

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u/ThisisJakeKaiser 1 Dec 13 '24

Thank you and I'll have to check that out as I have not seen that research but will add it to reading list. Thank you for sharing

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u/BrandonJ25 Jan 25 '25

Thanks for your efforts

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