Dr Rhonda Patrick Supplements and Diet (2023 Updated)

While having plenty of fish in your diet is the best source of omega-3, it’s not like you’re going to eat fish every day. And because Omega 3s play such a vital role in heart health, these types of fish oil supplements are regularly featured on her blog.

The product contains EPA and DHA, which support heart and immune health and may reduce amyloid plaques associated with Alzheimer’s. Regular intake can offer significant health benefits [1].

Another thing you will notice when you follow her advice online is that she recommends taking multiple omega-3 supplements.

This particular product is a phospholipid form that is a great alternative to krill oil. Phospholipids have been proven to have significant benefits to brain health in placebo-controlled clinical trials, according to study published in PubMed Central [2]. This alone should be good enough reason to take these on a daily basis.

The reason Rhonda recommends this particular product is because the main ingredient is sourced from wild-caught anchovies, sardines, and herring roe to maximize quality.

Rhonda mentions this particular product in interviews as well as social media. It’s one of the most comprehensive multivitamin products, as you’ll notice the daily values are pretty much all above 100%.

Pure Encapsulations are known for providing highly bioavailable supplements that are easy for your body to digest. It also contains a great supply of minerals including manganese and boron.

While the above Multivitamin from Pure Encapsulations does contain this essential vitamin as well, you may need an extra boost if you’re on a strict vegan diet. B12 is mainly sourced from animal products, but there are really good supplements available.

The reason it’s one of the more important vitamins to focus on is that it plays a role in building red blood cells. A lack of it can lead to anemia, and that can cause a lot of issues from feeling faint to heart palpitations.

Vitamin D, often insufficient in many diets, is crucial for health.

Rhonda suggests supplementing with one or two doses daily, especially during winter or for those who spend limited time outdoors.

With Rhonda’s research into various aging processes, she has identified one vitamin that is directly related to healthy bones.

K2 can both stop and reverse bone loss and prevent fractures from happening [3]. You might come across products that advertise Vitamin K2 MK7, however, most clinical studies and trials have focused on MK4, which is what is contained in this supplement.

Eating calcium-rich foods like dairy products will also help, but if you are at risk of brittle bones, then it’s something you can easily supplement.

Rhonda emphasizes magnesium's importance, noting its role in preventing muscle and cardiovascular issues.

She recommends a daily supplement, particularly Thorne Research for its bioavailability. ​Let's trust the expert on this one.

Make sure you check our list of the best magnesium supplements.

This is not something you hear about a lot, but it is something that a lot of high-performance athletes are supplementing.

It’s a form of Vitamin B3 but it’s specifically tied to functions in the body that produce energy.

Essentially, it gives your metabolism a helping hand when processing blood glucose. According to research from the University of Iowa Health Care, by making this process easier, you get a larger release of energy [4].

This is another one of those hidden secrets that she has mentioned a few times on social media. She also has a dedicated blog post that covers this topic in a lot of detail; it’s well worth reading.

One of the key benefits is that it can reduce chronic inflammation which can cause a lot of problems like constant joint pain and disruptions in your digestive system.

For anyone that is dependent on anti-inflammatory drugs, this is a very good supplement to consider. Taking a good turmeric supplement per day can prevent a lot of common issues and provide natural pain relief.

The problem with a lot of probiotics that you see advertised on TV is that they simply don’t contain enough bacteria to trigger a large enough cultivation in your gut.

Following Rhonda's advice, I've regularly used this probiotic powder. It helps my digestion and overall well-being.

The result is a much more effective digestive system with less bloating.

This vegan and vegetarian-friendly supplement is ideal for increasing brain function.

It’s a type of antioxidant and studies published in the National Library of Medicine have found that it has a significant effect on brain power [5].

Specifically, it is linked to the brain’s ability to form memories which is actually a very complex neurological process.

Taking one of these per day is going to make quite a difference, and if your job or college work requires a lot of memorizing, then try adding these to your morning routine.

When people hear collagen, they generally think it’s good for healthy hair, skin, and nails. But it’s a protein that goes far beyond just your physical appearance.

It provides vital amino acids that help your body create connective tissue in muscles and joints, and a general lack in collagen can result in weakened joints.

If you have joint problems or do a lot of high-intensity training, then taking Rhonda’s recommended product from Great Lakes twice a day will make a significant difference. However, if you're not a fan of this product, you can choose one from check our list of the best collagen powders.

Lion’s Mane mushroom is a nootropic that enhances mental focus and concentration, ideal for intense work or study days.

Rhonda recommends it for its quick absorption and lack of side effects.

This is another really cool recommendation, and it featured in one of her podcasts a few years ago.

While a lot of people aren’t too fond of broccoli, it is one of those superfoods that doesn’t get enough attention.

And because broccoli is full of this nutrient, there really is no reason to source it from expensive supplements.

Acetylcholine is a neurotransmitter that is important for cognitive functions including transitioning information from short to long-term memory.

A good natural source is eggs, but you’d have to eat quite a few of them on a daily basis.

A better option is Alpha GPC which provides the ingredients for your body to metabolize choline in larger quantities.

Simply take this supplement every morning with your breakfast for maximum effects on your brain power.

Rhonda regularly talks about the damage highly refined carbs like sugar and cereals may have on the human body [7].

From my own experience, adopting Rhonda’s approach of avoiding highly refined carbs was a game-changer. Eliminating bread, rice, pasta, and sugary treats not only led to weight loss but also enhanced my mental clarity and energy levels.

This leaves her with a diet that includes a lot of fruit and vegetables, along with some meat and fish.

Vegetable Smoothies:

• Mostly based on flax milk
• Added avocado oil and lemon juice
• Mix in baby spinach, celery, parsley, cucumber, ginger, kale, and garlic

Make sure to check out Rhonda's amazing smoothies here.