Expert Supplement Stack
Rhonda Patrick, PhD's supplement stack
What Rhonda Patrick, PhD publicly takes, the dose, and their stated reason. Linked to original sources. Not affiliated with NutraTested; facts only.
Key Takeaways
- Omega-3 (Fish Oil): 2 g EPA + 1 g DHA daily (Emphasizes Omega-3 Index as the relevant biomarker; cites evidence that >= 8% Omega-3 Index is associated with approximately 5 years greater life expectancy vs <= 4%; frames mechanism as resolution of inflammation through specialized pro-resolving mediators (SPMs); recommends testing Omega-3 Index rather than assuming a fixed dose)
- Protein Powder: 1.2-1.6 g/kg/day minimum; up to 2.2 g/kg for serious resistance trainers (RDA (0)
- Magnesium: 120 mg magnesium glycinate before bed (supplements dietary intake; intentionally modest because diet is high in magnesium-rich foods) (Recommends organic magnesium salts (glycinate, citrate, taurate) over inorganic oxide/sulfate due to higher bioavailability)
- Vitamin D: Minimum 2,000 IU daily to prevent and treat deficiency; at least 4,000 IU for a deficient individual targeting 40 ng/mL from 20 ng/mL baseline (Vitamin D functions as a steroid hormone, not a simple nutrient)
Supplements Rhonda Patrick, PhD takes
Each card shows the supplement (linking to our reviewed page), their stated dose, their stated reason, and a direct source link. Sponsorship relationships are disclosed prominently where present.
Emphasizes Omega-3 Index as the relevant biomarker; cites evidence that >= 8% Omega-3 Index is associated with approximately 5 years greater life expectancy vs <= 4%; frames mechanism as resolution of inflammation through specialized pro-resolving mediators (SPMs); recommends testing Omega-3 Index rather than assuming a fixed dose
RDA (0.8 g/kg) prevents deficiency but does not optimize muscle health; cites stable isotope studies supporting 1.2-1.6 g/kg as practical optimum; for active adults in resistance training, 1.6 g/kg has been shown to maximize lean mass gains; older adults may need the higher end to prevent frailty
Recommends organic magnesium salts (glycinate, citrate, taurate) over inorganic oxide/sulfate due to higher bioavailability. Cautions that magnesium threonate contains very low elemental magnesium and should not count toward RDA. Emphasizes divided dosing to maximize absorption. Glycinate taken before bed for nervous system calming.
Vitamin D functions as a steroid hormone, not a simple nutrient. Genetic variation in vitamin D metabolism makes testing essential. 70% of U.S. population has inadequate levels (below 30 ng/mL). Blood level target of 40-60 ng/mL based on all-cause mortality meta-analyses. 2,000 IU prevents and treats deficiency per large RCT review.