Unveiling Rhonda Patrick's Top Supplement Picks

In recent years, Rhonda Patrick has become an increasingly prominent voice among many offering health and wellness advice. She offers insights and education on various topics, including cancer, brain health, and nutrition, and much of her focus has been on healthy aging and longevity.

Rhonda has been active on a number of platforms, with a growing audience from her podcasts, blogs, and speaking engagements at wellness events. She shines by distilling complex scientific information into plain language and helping her audience determine when and how to take action based on emerging research.

As her audience grows, so does the number of people interested in the supplements she takes herself. Let’s spend some time discussing Rhonda Patrick’s background, the supplements she has stated she uses, and some important things to keep in mind for those interested in following in her footsteps.

Who is Rhonda Patrick?

Rhonda Patrick’s primary background is in cellular biology, and she holds a Ph.D. in Biomedical Science. She has published several scientific articles during and after completing graduate and postdoctoral work at St. Jude’s and the University of California in San Fransisco.

Some of her work has been related to mitochondrial function in cancer and cellular mechanisms related to the potential for omega-3 fatty acid docosahexaenoic acid (DHA) supplementation to support cognitive function and manage diseases like Alzheimer’s. She has also contributed to research aimed at expanding our knowledge of the ways in which deficiencies in vitamin D or omega-3 fatty acids may influence the development of certain mental health disorders, including attention deficit hyperactivity disorder (ADHD) and bipolar disorder.

Rhonda’s background, combined with her ability to break down complex terminology and relay research in ways that are more accessible to the general public, has helped her gain notoriety. While simplifying information can be very helpful, finding the right balance and exploring the intent behind the recommendations is important. Let’s take some time to take a deeper dive.

The philosophy behind Rhonda Patrick's supplementation

Like any reputable form of medical or health education, Rhonda Patrick's advice is meant to improve general awareness of potential health concerns and how to manage them. It’s important to recognize that individuals' needs can vary greatly. Just as the needs of your family members or friends may differ from yours, the supplements Rhonda Patrick uses may or may not be suitable for your specific needs.

The information provided is meant to improve your knowledge base. This, in turn, can help you have more productive conversations with your healthcare providers about potential health risks you may be concerned about or ways to find additional support for managing existing concerns.

Ultimately, nutritional supplements are largely associated with preventing disease rather than treating it. Much of the research has been related to deficiencies of certain nutrients and their association with disease, so the aim is generally to avoid these nutritional deficiencies to promote better health. For those with existing health concerns, using specific supplements may or may not fit within a larger treatment plan. Working with healthcare providers throughout the process ensures your individual needs are addressed safely and effectively.

Key supplements taken by Rhonda Patrick

Over the years, Rhonda Patrick has mentioned a variety of supplements she uses to promote her health. Naturally, many desire to implement some of these in their own supplement regimen for health optimization. Each product has a particular purpose but can also have a variable amount of supporting research related to any claims of health benefits.

Let’s take a closer look at each to help determine which may be most beneficial to talk with your healthcare provider about adding to your regimen.

Morning supplements

Here's a list of supplements Rhonda Patrick takes in the morning:

Multivitamin

In a broad sense, a multivitamin perfectly encapsulates an essential goal of nutritional supplements. A healthy, balanced diet is a foundation, but sometimes, our food choices may leave some nutritional gaps. Multivitamins can help bridge some of these gaps by providing common essential nutrients. There is some potential overlap with other products on this list, but the dose provided by other stand-alone products is often significantly higher.

There are many multivitamin brands available. In general, it’s helpful to choose a reputable brand that follows good manufacturing practices (GMP) and submits to independent third-party testing to help ensure quality and label accuracy.

Omega-3

Fish oil supplements are often synonymous with omega-3 fatty acids. These supplements provide both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the most heavily researched omega-3s. There is evidence of support for brain health, prevention of cognitive decline, and a reduction of inflammation.

Omega-3 fatty acids have also been used relatively extensively to promote cardiovascular health, but there are some important nuances to be aware of. Interestingly, newer research suggests that the cardiovascular benefits of fish oil supplements apply more directly to those with conditions like atrial fibrillation (AFib). In a study published in the British Medical Journal, healthy individuals using fish oil appeared to have a higher risk of major events like stroke. In contrast, supplement use among those with existing cardiovascular disease was beneficial. Further studies would be beneficial in better predicting who may most likely benefit from fish oil supplements and who may need to be cautious.

Before starting fish oil supplements, it’s important to consult your healthcare provider about your individual risk factors and health status.

Vitamin D

Exposure to sunlight is a natural source of vitamin D, but it’s common for relative deficiencies to develop for various reasons. Living in a climate with limited sunlight, actively avoiding sun exposure, and the difficulty of obtaining adequate levels of vitamin D from diet are all important factors. Supplements are critical for many individuals trying to achieve or maintain balance.

The potential benefits of vitamin D supplementation are numerous. Vitamin D plays an important role in calcium absorption, bone health, and immune support. Deficiencies have been associated with higher risks of cardiovascular disease and certain mental health concerns like depression. While Rhonda Patrick has mentioned using vitamin D for blood pressure regulation, it’s important to note that a meta-analysis of scientific literature regarding this topic has suggested it’s not effective for this purpose.

The dosing recommendations for vitamin D range significantly, so it’s helpful to consider these individually. For instance, an individual with osteopenia, osteoporosis, or severe vitamin D deficiency may benefit from a higher dose to support bone health. Vitamin D levels can be readily obtained in labs at your clinic. These levels can help you determine whether a supplement would be beneficial and, if so, how much is needed.

Vitamin K2

Prominent sources of vitamin K in the diet include leafy greens like spinach and kale. For those who may not receive enough vitamin K in their diet, supplements can be added to help avoid deficiencies. Rhonda Patrick has mentioned using vitamin K to help support bone and cardiovascular health, both of which are related to vitamin K’s role in the usage of calcium by our body.

Research has suggested vitamin K may help lower the risk of heart attack and has the potential to increase bone mineral density, but the optimal dosage of supplements to obtain these benefits remains ill-defined. It’s important to note that vitamin K can interact with certain blood thinners like warfarin, so discussing supplementation with your healthcare providers is critical.

Ubiquinol

Rhonda Patrick has mentioned ubiquinol’s potential to help in multiple areas, including inflammation reduction, metabolism, and cardiovascular health. The ‘detoxification’ or antioxidant properties of ubiquinol are the focus, and it’s important to note that ubiquinol is closely related to ubiquinone (coenzyme Q10, or CoQ10).

In general, CoQ10 supplementation has been studied in more depth and has been more reliably associated with benefits like long-term cardiovascular health. If you’re considering using ubiquinol, it may be helpful to discuss CoQ10 with your healthcare provider as well.

Zeaxanthin and lutein

Rhonda has touted zeaxanthin and lutein for eye strain reduction and the potential to improve visual performance. Both zeaxanthin and lutein are plant pigments found in certain fruits and vegetables (e.g., carrots) and have long been associated with eye health. Much of the research related to supplementation has been aimed more specifically at preventing age-related macular degeneration, and they are sometimes recommended by doctors in such cases.

Cocoa extract

Cocoa is a natural source of caffeine (albeit a relatively small amount), so it’s important to limit these supplements to the morning. Rhonda has mentioned using cocoa supplements to improve cognitive function, skin, and cardiovascular health.

As is often the case, some studies suggest positive benefits in each of these areas, while others have remained inconclusive. Future research may provide additional clarity regarding specific forms and dosages of cocoa and help identify people most likely to benefit from it.

Sulforaphane

Cruciferous vegetables like broccoli and cauliflower are the most prominent natural sources of sulforaphane. Much of the clinical research is still in its early phases, but sulforaphane has emerged as a potential source of support for preserving cognitive function. As time goes on, we may begin to see more research related to its ability to improve the effectiveness of treatment when combined with existing therapies.

PQQ

Pyrroloquinoline quinone, or PQQ, has shown some potential for reducing inflammation and boosting cognitive function and metabolism. However, research is very limited, with many studies focusing on animal models. Additional studies will be helpful to learn more about the safety and efficacy of different doses for particular applications in humans.

Berberine

Rhonda has more recently started using berberine, citing its potential to protect against cardiovascular disease. The current research is compelling, with some significant improvements in several markers used to assess the risk of heart attack and stroke. However, clarifying the difference between improving risk factors and reducing the number of actual disease events is important. As time goes on, it will be interesting to see if research uncovers direct improvements in the number of heart attacks, strokes, or cardiovascular deaths among individuals taking berberine.

Acetyl L-carnitine

L-carnitine is a non-essential amino acid (meaning the body can produce it naturally when supplied with adequate protein from the diet). It has become popular for increasing exercise performance. Rhonda Patrick may use the supplement for this purpose or as a longer-term method of maintaining metabolism and energy levels, which decline with age. It’s important to note that there are some potential concerns related to using L-carnitine supplements long-term, as they may have the potential to increase the risk of cardiovascular disease.

Alpha lipoic acid

Another supplement primarily aimed at supporting metabolism, alpha lipoic acid also shows antioxidant properties because of its potential for blood sugar regulation due to its possible effect on insulin resistance. In some instances, providers may recommend alpha lipoic acid for use in conditions like polycystic ovary syndrome (PCOS) and diabetic neuropathy. It may not be suitable for some, particularly for individuals managing diabetes who may be at risk of developing abnormally low blood sugar levels. There is scientific evidence of alpha lipoic acid’s potential to contribute to unsafe lows in blood sugar in this population.

Urolithin A

This compound is normally a metabolic product of healthy gut bacteria rather than a dietary component, but it can also be supplied directly in supplements. Research related to safety and efficacy remains limited. Initial studies suggest a potential benefit for muscle and joint health.

Protein powder

Isolated whey powder is often associated with exercise and is a great source of all essential amino acids, which help support muscle maintenance and growth. Protein powder supplements may also benefit weight loss by helping maintain essential nutrients while restricting overall calories.

Probiotics

Rhonda has mentioned using probiotic supplements occasionally to support gut health. It seems her focus is more specifically on using these supplements after courses of antibiotics to help restore healthy gut flora rather than long-term. Among potential probiotic benefits, preventing and managing diarrhea associated with antibiotic use is among the best established.

Evening supplements

Here are the supplements Rhonda Patrick's saves for the evening:

Magnesium

Getting enough magnesium in your diet is important because low levels may increase the risk of chronic conditions or diseases like high blood pressure, cardiovascular disease, diabetes, and osteoporosis. Low levels can also contribute to bothersome symptoms like muscle cramps. Supplements can help bridge the gap, particularly for those who may consume less than the daily recommended amounts (e.g., eating relatively small amounts of vegetables or foods high in fiber).

It’s important to note that higher doses of magnesium may act as a laxative. If your stools are becoming loose, talking with a healthcare provider about lowering your dose may be helpful.

Inositol

Rhonda Patrick has mentioned using inositol in the evening to help promote more restful sleep. Inositol is thought to be involved in processes within the brain that impact sleep, which has led to a small amount of research. To date, a single small study involving pregnant women found improvements in sleep duration and quality. Additional studies would be helpful to shed more light on its potential.

Should you use the same supplements?

While many of the supplements Rhonda uses may support a variety of health concerns, it’s important to consider each of them individually. Simply matching her regimen may not be helpful or safe for your specific needs. Nutrition advice is best approached as a conversation starter with your healthcare provider, who can help define whether each supplement will likely fit your goals and any active treatment plans.

Regardless of whether you choose to use supplements, establishing and maintaining healthy habits is critical for supporting your health. A well-balanced diet, adequate exercise, and good sleep hygiene will also bring forth many of the benefits associated with these supplements. Using supplements cannot and will not replace healthy lifestyle choices.

Rhonda Patrick leverages her background in biomedical science and aging research to select a number of supplements for her own use. Each of these supplements has its own potential benefits and risks that may impact everyone's health differently. It’s critical to evaluate each supplement independently. Before starting a new supplement, consult your healthcare provider to ensure it fits your individual needs.