Dr. Rhonda Patrick
Cell Biologist & Podcast Host (FoundMyFitness)
Dr. Rhonda Patrick is a cell biologist and cofounder of FoundMyFitness, a compendium of resources focused on promoting healthspan, longevity, and overall fitness through nutrition, exercise, and lifestyle behaviors.
Supplement | Dosage | Frequency | Timing | Note | Source |
---|---|---|---|---|---|
Multivitamin | 1 capsule | Every Day π | Morning βοΈ | ||
Vitamin D | 5,000 IU | Other | Morning βοΈ | She aims for 5,000 IU per day. Her multivitamin contains 2,000 IU and looks to get 2,000 - 3,000 IU separately in this supplement, depending on the sun exposure she's getting. She co-ordinates her supplementation with Vitamin D blood testing, so that she stays between 40 and 60 ng/ml, generally hovering around 50 ng/ml. You can measure your vitamin D levels via a blood draw, or by using an at-home finger-prick blood test. | |
Fish Oil | 4-6 grams daily | Every Day π | Morning βοΈ | Also takes a higher DHA in the evening. She aims for a combined 4-6 grams of DHA and EPA. | |
Magnesium | 125 mg | Every Day π | Evening π | She takes Magnesium Glycinate, not to be confused with Magnesium Threonate which Peter Attia takes. You can read about the differences on this LiveMomentous article. | |
Vitamin K2 | 45 mcg | Every Day π | Morning βοΈ | βinsurance policyβ, in case she doesnβt get enough K from vegetables. | |
Alpha Lipoic Acid | 600 mg | Every Day π | Morning βοΈ | ||
Cocoa Extract (Cocoavia) | 3 capsules or 1 scoop | Every Day π | Morning βοΈ | She either takes 3 capsules or 1 scoop of the powder version by CocoaVia. | |
PQQ | 1 capsule | Every Day π | Morning βοΈ | ||
Berberine | 1000mg (2 x 500mg capsules) | Other | Afternoon π€οΈ | Sometimes every other day. Sometimes 3 times a week. Time with meals and twice a day. | Rhonda Patrick & Peter Attia's Supplement Routines |
Ubiquinol | 100 mg | Every Day π | Morning βοΈ | ||
Lutein & Zeaxanthin | 10 mg (Lutein) & 2 mg (Zeaxanthin) | Every Day π | Morning βοΈ | ||
Collagen Powder | 12 grams (~2 scoops) | Every Day π | Morning βοΈ | ||
Inositol | 2 grams (1 scoop) | Every Day π | Evening π | Mix with water. | |
Melatonin | 10 mg | Every Day π | Evening π | Helps keep night terrors down. | |
Electrolytes | 1 packet | Other | Other | Before workouts & sauna | |
Probiotic | 1 sachet | Weekly π
| Unknown | Once or twice a week to top up her healthy gut bacteria | |
Meriva | N/A | Other | Other | Taken during delayed onset muscle soreness, menstrual pain, headaches | |
Boron | N/A | Weekly π
| Unknown | Taken occasionally (1-2/week) | |
Biotin | N/A | Weekly π
| Unknown |
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