Dr Rhonda Patrick Supplements and Diet (2024 Updated)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: April 1, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Renowned for her Ph.D. in biomedical science, Dr. Rhonda Patrick is a standout figure in the health and fitness realm, focusing on aging, cancer, nutrition, and the impact of micronutrient deficiencies on cognitive functions.

As a fitness trainer, my goal is to analyze her dietary principles, meal plans, and supplement recommendations to provide readers with a clear and actionable guide on how to adopt her health-oriented approach.

Read on and be amazed at Dr. Rhonda Patrick's detailed and meticulous dietary and supplement regimen.

What Dietary Supplements Does Rhonda Patrick Take?

To provide a more comprehensive insight, we've traced the evolution of Dr. Rhonda Patrick’s supplement routine over the years, offering a detailed analysis of the adaptations and modifications she’s made, grounded in emerging research and her personal health journey.

Rhonda regularly blogs and podcasts about simple tips that can boost your brain health and cognitive function.

You should definitely follow her on social media, as you will get regular advice on not just how to improve your health, but what the science says about it.

We will analyze how Dr. Rhonda Patrick's recommended supplements interact, looking at their combined effects and potential conflicts on the body's processes.

1. Nordic Naturals EPA Xtra Fish Oil

Nordic Naturals EPA Xtra Fish Oil

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].

2. Nordic Naturals Omega-3 Phospholipids

Nordic Naturals Omega-3 Phospholipids CTA

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.

Even ​Tim Ferriss personally use this Nordic Naturals Omega-3 Phospholipids. For other omega-3 supplement recommendations, read our blog.

3. Pure Encapsulations O.N.E. Multivitamin

Pure Encapsulations O.N.E. Multivitamin supplement

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.

4. Nature Made Vitamin B12

Nature Made Vitamin B12 CTA

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.

While Rhonda doesn’t recommend a specific product, taking this Nature Made one will provide a significant boost.

One of these per day should be taken with your breakfast.


5. Thorne Research – D3

Thorne Research – D3 CTA

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.

6. Thorne Research K2/D3 Drops

Thorne Research K2/D3 Drops

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.

It’s not something you need to take every day, but 2 to 3 times per week is a good idea.

If you're not a fan of drops, see our main article on the best vitamin D3 and K2 supplements.

7. Thorne Research Magnesium Citrate-Malate

Thorne Research Magnesium Citrate-Malate CTA

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.

8. Thorne Research Nicotinamide Riboside

Thorne Research Nicotinamide Riboside CTA

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].

Taking these first thing in the morning or before going to the gym is your best option.

9. Turmeric Curcumin Capsules

Turmeric Curcumin Capsules CTA

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.

10. Probiotics

VSL3 Probiotics

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 may not be the cheapest product to buy, but you’re simply throwing money out the door if you decide to go with other options available on supermarket shelves.

11. Life Extension PQQ (Pyrroloquinoline Quinone)

Life Extension PQQ (Pyrroloquinoline Quinone) CTA

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.

12. Great Lakes Hydrolyzed Collagen

Great Lakes Hydrolyzed Collagen supplement

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.

13. Four Sigma Lion’s Mane Mushroom

Four Sigma Lion’s Mane Mushroom CTA

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.

If you have an intense study or work day ahead, then taking one of these in the morning is a good option.

Learn more about the benefits of Lion's Mane Mushroom in this video.


14. Sulforaphane From Broccoli

Sulforaphane From Broccoli CTA

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.

15. Alpha GPC Choline

Alpha GPC Choline CTA

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.

One of the key mechanisms of action behind curcumin is its ability to reduce chronic inflammation. Inflammation itself is not a bad thing, in fact its an essential survival mechanism that helps our bodies fight illness and heal injuries.

- Rhonda Patrick, Nutrition Expert

Related: Joe Rogan's Supplements

What Type Of Diet Does Rhonda Patrick Recommend?

Sergio Oliva Diet

Dr. Rhonda Patrick takes a unique approach to dieting. It’s not like she comes out and says that you should try a low-carb diet or stick with Paleo.

Her approach is based on three key areas:

Time Restricted Eating

You’ve probably heard of intermittent fasting where you might skip breakfast and a morning snack and then don’t pick up eating until lunchtime. It’s mainly a way to reduce your calorie intake.

Time-restricted eating is quite different in that you still eat the same number of meals and calories but in a specific eating window.

You might decide that you only drink water between the hours of 7 pm to between 9 or even 11 am the next day. You would be fasting for 14 hours, giving you an eating window of 10 hours.

By allowing your circadian rhythm to dictate your food intake, research has shown positive results on preventing diabetes and heart disease, according to the ScienceDaily [6].

Cutting Out Simple Carbs

fish and salad

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.

Natural Sources Of Micronutrients

I can vouch for Rhonda’s smoothie recipes, having them as a staple in my diet. Each sip is not just a blend of flavors but a concoction of wellness, energy, and vitality.

More on these shortly.

“In addition to the metabolic improvements observed in obese and overweight individuals, time-restricted eating has demonstrated beneficial effects in healthy adults. In conjunction with resistance training, an 8-hour time-restricted eating window in healthy males resulted in a decrease in blood glucose, blood insulin, and fat mass, while maintaining muscle mass.”


- Rhonda Patrick, Diet & Longevity Expert

Rhonda Patrick’s Sample Meal Plan

Here are some meals that we’ve heard Rhonda talk about.

Late Breakfast

Option 1:

  • Scrambled eggs (optionally with tomatillo salsa)
  • Sliced grapefruit
  • Avocado stuffed with salmon roe
  • Sauteed kale
  • 1 cup of black coffee

Option 2:

  • Mixed bowl of nuts and berries
  • Added flaxseeds, almond butter, and cacao nibs


vegetable smoothies

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.


Option 1:

  • Baked Salmon
  • Mixed steamed vegetables (kale, spinach, broccoli sprouts)

Option 2:

  • Chicken legs or chicken bone soup
  • Mixed steamed vegetables (kale, spinach, broccoli sprouts)

Both of these dinner options provide her with plenty of vital amino acids as well as healthy fats. These should be helping her bridge longer time periods where she avoids eating altogether.

Who Is Rhonda Patrick?

If you’re into health and fitness and haven’t heard of Dr. Rhonda Patrick, then you have a lot of catching up to do.


View this post on Instagram


A post shared by Dr. Rhonda Patrick (@foundmyfitness)

In a world where every A to Z list celebrity has some sort of nutritional advice to give, it’s always a good idea to go back to the fundamentals of science. And that is exactly what Rhonda Patrick does.

She holds a Ph.D. in biomedical science, as well as a bachelor’s degree in biochemistry, and has spent a lot of her career in the medical research fields of aging, cancer, and nutrition.

Her research includes work on how micronutrient deficiencies impact cognitive function, mental health, and Alzheimer's disease. 

All this work makes her a very credible voice when it comes to diet supplementation to maximize health benefits.

Fortunately, in her busy work and family life, she has still found the time to create a very informative website (FoundMyFitness.com) where she provides tons of advice on how to stay healthy.


  1. https://newsroom.ucla.edu/releases/vitamin-d-omega-3-may-help-clear-242465
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3316137/
  3. https://pubmed.ncbi.nlm.nih.gov/10750566/
  4. https://www.sciencedaily.com/releases/2016/05/160527090650.htm
  5. https://www.ncbi.nlm.nih.gov/pubmed/26782228
  6. https://www.sciencedaily.com/releases/2019/12/191205141731.htm
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664675/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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