Watching people discuss and argue about which supplement is better and why, and how much each person should take, is both frustrating and increasingly common thanks to the wealth of information online.
In light of not knowing who is right or who is wrong, something which gets more complicated the more you know, I tend to pick a set of influential figures in the space, and try to apply some of their logic and selection process to my own life wherever it may apply.
For me, one of those people is Rhonda Patrick. There is much to admire about her, but what I like is the reasoning behind the selections and also that they change with the times.
For example, just recently she increased her Vitamin D intake thanks to new research and the current COVID pandemic.
Rhonda’s supplement list is a fascinating look at what someone who has access to cutting-edge information and research takes on a regular basis.
For the record, I take very few supplements, but I use selections like these to figure out what I want to take, why, and how much. Since Rhonda and others like her provide additional information, I can also do a deep-dive if I need clarification.
Complete Supplements List
Here is a list of the supplements she takes, the brand, and the quantity.
- Multivitamin – Pure Encapsulations O.N.E – 1 capsule/daily
- Vitamin D3 – Thorne Research – D3 – 5,000iu/daily
- Fish Oil – Norwegian PURE-3 DHA – 6 capsules/daily
- Vitamin C – Thorne – Ascorbic Acid – 1-2 grams, up to 4x per day
- Zinc – Pure Encapsulations – Zinc Picolinate – 15mg/daily
- Quercetin – Thorne Research – Quercetin – 250mg/daily
- N-acetyl L-cysteine – Pure Encapsulations – N-acetyl-L-cysteine – 1200mg/daily
- Glutathione – Pure Encapsulations – Liposomal Glutathione – 500mg/daily
- Sulforaphane – Prostaphane 10mg
- Vitamin K2 – NOW’s K2 MK4 100mcg – 1 capsule/2x per week
- Probiotics – Visbiome Probiotic sachets – 1 sachet/every 1-2 weeks
- PQQ (Pyrroloquinoline Quinone) – Life Extension – PQQ 20mg – 2 capsules/daily
- Cocoa Extract – CocoaVia – 2 capsules/daily
- Melatonin – Pure Encapsulations – Melatonin 3mg – 9mg/nightly
- Magnesium – Thorne’s Magnesium Bisglycinate
- Omega-3 Phospholipids – Wild Salmon Roe Caviar
Please note that neither Rhonda or this site has any affiliations with the brands in this list, nor are there any affiliate links and commissions from these recommendations.
Pure Encapsulations O.N.E
Rhonda states that getting in a multivitamin was more important than ever during the lockdown due to limited access to fresh vegetables and greens.
However, she makes it very clear that a multivitamin is purely insurance, but that a healthy and varied diet should be the primary source of your vitamins and minerals:
Taking a multivitamin may help serve as an insurance to make sure that you’re at least not deficient. It’s been shown in studies that people that are deficient that take a multivitamin, they can bring their levels up to more adequate level in some cases, or at least better than they were. But of course, it’s best if you can eat a varied diet, a diet that’s rich in a variety of different vegetables and fruits, because those are very good sources of micronutrients.
Why take a multivitamin?
According to research from Bruce Ames, when your body does not have sufficient levels of any of the 40 essential micronutrients, it prioritizes what you have for survival and reproduction, at the expense of others like longevity. We consider a micronutrient essential when a deficiency can result in illness.
Does taking a multivitamin work?
Taking a multivitamin does work, which is why Rhonda makes it one of her core supplements. Read this excerpt from one of Rhonda’s recent tweets:
You can also watch Rhonda’s rebuttal to the Anti-Vitamin Editorial called “Enough is Enough”:
This specific multivitamin is the clear gold standard for multivitamins contains 2,000 IU of Vitamin D and a methylated form of folate, essential for those with the MTHFR gene mutation.
Thorne Research Ascorbic Acid 1,000mg.
1-2g per day.
According to her research paper on Vitamin C, the tolerable oral upper limit is 2g, unless there is a deficiency.
It is important to note that at one point she was taking 1-2g four times a day so she could maintain her serum Vitamin C levels at 200 mm/l. It is unlikely that she still consumes this much and she puts more focus on Vitamin D for immune support now.
You can find more details on Vitamin C in her 28-page research paper on her website. It is a comprehensive look at Vitamin C supplementation and is worth a read.
Thorne Research Vitamin D3
3000 IU/day (pre-covid) 5000 IU/day (covid)
Now more than ever Rhonda emphasizes the importance of maintaining optimal levels of Vitamin D. Her target is to maintain her Vitamin D levels between 40 and 60 ng/ml. In a recent podcast with Joe Rogan, she talks about the link between low vitamin D levels and the increase in severity of COVID19 and other respiratory illnesses.
Rhonda Patrick’s Vitamin D supplement dosage increased from 3,000 IU per day to 5,000 IU to boost immune functions due to Covid19.
We need sunlight (UV-B) to produce Vitamin D and with a chronic shortage of outdoor time, even before the pandemic, more and more people need to supplement.
For more information have a look at the infographic from her website Found My Fitness that illustrates the importance of Vitamin D.
Pure Encapsulations Zinc Picolinate. 15mg per daily. Here is another Tweet from her, this time looking at the effect of Zinc supplementation:
Supplementation with 30 mg of zinc a day increased immune cell number by 29% & function by around 45% in elderly.
Click here for her research paper on the importance of Zinc, or her second COVID-19 Q&A that talks about the role of Zinc in immunity.
Pure Encapsulations Liposomal Glutathione. 500mg per day. Glutathione declines naturally with age, starting in the 20s.
Norwegian PURE-3 DHA and EPA fish oil. 3 grams per day. Watch this this video clip of a discussion between Rhonda and Kevin Rose if you want more detail.
Prostaphane. 10mg per day. This is the Rhonda Patrick broccoli sprouts supplement she takes. Not easy to find as it is made in France and it is quite expensive. Broccoli sprouts is a lot cheaper and bio-available, but takes a lot more work and there is the risk of contamination. She talks about it in this video.
Thorne’s Magnesium Bisglycinate 200mg – She tries to get as much of it from food (Leafy greens etc) as possible, and only supplements when that is not possible. Watch the video here.