NMN supplements typically show noticeable effects, such as increased energy and focus, within a few days to weeks, while long-term benefits like improved metabolism and anti-aging effects may take months.
Complete Guide to Rhonda Patrick’s Supplements List in 2025
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Key takeaways:
- The Rhonda Patrick supplement list prioritizes quality, science, and personalization. She listens to her body, not influencers.
- Many of her key supplements like vitamin D, fish oil, and vitamin K2 support everything from brain health to blood pressure.
- Supplements like NMN, dark chocolate, and daily multivitamins can make a real difference, but it’s smart to consult your doctor first.
Ever wondered what a scientist takes to stay sharp, energized, and healthy? Dr. Rhonda Patrick has shared her daily routine, and it’s full of evidence-backed choices.
Her approach is worth exploring if you’re: looking to boost brain health, support muscle recovery, or improve sleep quality. Sounds like you? In that case, let’s see what the Rhonda Patrick supplement list for 2025 can offer you.
Who Is Dr. Rhonda Patrick?
Dr. Rhonda Patrick is a biomedical scientist. She’s known for connecting complex science to everyday health decisions. She also has a platform – FoundMyFitness – where she shares her knowledge about cognitive function, immune function, nutrition, aging, and disease prevention.
She holds a PhD in biomedical science and has studied everything from mitochondrial function to gene expression. But what really sets her apart is how she brings science to simple terms so anyone can understand it.
Her Supplement Philosophy
Dr. Rhonda Patrick doesn’t just guess when it comes to supplements. Ironically, her philosophy and you searching for “Rhonda Patrick supplement list” is exactly what she wouldn’t want you to do.
She uses bloodwork and lab testing to tailor her supplement routine to her exact needs. That means no random pills, no influencer hype, no magical energy pouches, or any other online fads. She’s all about data.
She’s also cautious. If something hasn’t been well-studied, she’s more likely to skip it – especially if it’s trending. As you now understand, she follows research. She promotes a targeted approach, which means that you test first, then support what’s missing.
Rhonda Patrick’s 2025 Supplement List
Here’s what Dr. Rhonda Patrick takes in 2025. Each supplement supports things like brain health, cognitive function, sleep quality, and more.
Keep in mind that this is not medical advice and the doses for some (or all) supplements could be significantly different based on your needs.
1. Multivitamin
A blend of essential vitamins and minerals that helps fill common gaps that aren’t filled by diet alone.
Dosage: 1 pill daily.
Benefits: Supports metabolism, cellular health, and overall energy.
Dr. Rhonda Patrick sees it as nutritional insurance to cover the basics. She mentioned that she uses a high-quality multivitamin to support her busy schedule and prevent deficiencies.
2. Fish Oil (Omega-3 Fatty Acids)
Fish oil is basically a fat extracted from fish that is rich in EPA and DHA, two essential fatty acids.
Dosage: 2+ grams of Omega-3s daily (EPA/DHA).
Benefits: Supports brain health, heart health, joint health, reduces inflammation, and regulates blood pressure.
Rhonda Patrick values the strong evidence around Omega-3 fatty acids (fish oil) for mental sharpness and cardiovascular support.
3. Vitamin D3
Vitamin D3 is an essential vitamin made by the body when exposed to sunlight.
Dosage: ~6,000 IU daily.
Benefits: Enhances immune function, strengthens bones, supports sleep quality, and improves mood and cognitive function.
Rhonda Patrick’s bloodwork showed that she needed higher-than-average vitamin D doses to stay in an optimal range. She tracks her vitamin D levels regularly and adjusts based on sun exposure and season.
4. Vitamin K2
A specific form of vitamin K that works with calcium and vitamin D. Vitamin K2 works synergistically with vitamin D to keep calcium in the bones, where it belongs, instead of ending up in areas like blood vessels.
Dosage: 100 mcg daily.
Benefits: Supports bone strength and helps prevent blood calcification, protecting heart health.
Rhonda Patrick includes it daily to help protect against long-term cardiovascular risks.
5. Magnesium Glycinate
A well-tolerated form of magnesium that’s not included in her multivitamin.
Dosage: 120 mg daily.
Benefits: Supports sleep quality, muscle relaxation, nerve function, and stress resilience.
It helps with relaxation and recovery, especially when stress is high or workouts are intense. Rhonda Patrick prefers glycinate because it doesn’t upset her stomach and seems to improve sleep.
6. Alpha Lipoic Acid
A potent antioxidant that helps recycle other antioxidants and supports mitochondria.
Dosage: 600 mg daily.
Benefits: Supports mitochondrial function, nerve health, and offers antioxidant properties that protect cells.
It may help combat oxidative stress, especially in the brain and nervous system. While Rhonda Patrick hasn’t spoken in detail about personal effects, she includes it regularly for long-term brain and nerve health.
7. Cocoa Extract
A concentrated source of cocoa flavanols, naturally found in dark chocolate.
Dosage: 3 capsules or 1 scoop daily
Benefits: Improves blood flow to the brain, supports memory, and promotes healthy circulation.
It’s one of the few compounds with proven benefits for cognitive function and brain health. Rhonda Patrick said she enjoys this one, it’s both effective and tastes good, which makes it easy to take every day.
8. Sulforaphane
A compound found in broccoli sprouts that activates antioxidant and detox pathways.
Dosage: 2 tablets daily.
Benefits: Promotes detox, protects cells, and supports long-term brain health and immune defense.
Rhonda Patrick has done deep research on sulforaphane and sees it as a key player in cell protection and aging. She’s spoken often about growing her own broccoli sprouts, but uses supplements for consistency and convenience.
9. PQQ
A compound that supports the growth of new mitochondria in cells.
Dosage: 20 mg daily.
Benefits: Boosts energy, supports mitochondrial function, and may help with memory and focus.
It complements her other mitochondrial-support supplements for better energy output. Rhonda Patrick hasn’t shared much specifics, but includes it in stacks aimed at cognitive function and longevity.
10. Benfotiamine
A fat-soluble form of vitamin B1 that’s more bioavailable.
Dosage: 200 mg daily.
Benefits: Helps protect against nerve damage and slows formation of harmful AGEs (advanced glycation end products).
Rhonda Patrick takes it to reduce AGE-related disease, which is linked to aging and chronic disease. She uses it to stay proactive with metabolic health, especially with aging in mind.
Has Rhonda Patrick Taken NMN?
Yes, Dr. Rhonda Patrick has taken NMN in the past. She paused during pregnancy and breastfeeding to avoid any unknown and unnecessary effects on her child.
Even though she stopped taking it, she still speaks positively about NMN and NAD, especially for mitochondrial function and cognitive function. She has an entire article about NMN where you can see her experience first-hand (1).
If you’d like to try NMN supplements yourself, you should give partiQlar’s Pure NMN Capsules a go. This product boasts the highest purity in the market, our ingredients are sources from a leader in science-backed ingredients, and all of our products are third-party tested for purity and label claims.
Alternatively, you can see some of our other supplement options at our online store.
Conclusion
Dr. Rhonda Patrick’s supplement routine isn’t all that flashy. It’s smart, science-backed, and carefully tested. There’s vitamin D, Omega-3 fatty acids (fish oil), daily multivitamins, and vitamin K2, among some others that make up the famous Rhonda Patrick supplement list.
She doesn’t take anything just because it’s popular. Her focus stays on key supplements that support brain health, heart health, joint health, and sleep quality. Some help with muscle recovery, some aid in brain function. The point is – she tailors her list to her lifestyle.
As a result, her routine isn’t for everyone. She gets her bloodwork done and tailors supplementation to fit her needs and her needs alone. If you’re not into testing your blood samples, blood pressure, or getting regular lab work, you absolutely shouldn’t follow her regime to the dot.
However, there is a lot to learn from her thoughtful and personalized approach to health.
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