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Dr Rhonda Patrick Supplements and Diet (2023 Updated)

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: October 7, 2021
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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.

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 ( where she provides tons of advice on how to stay healthy.

Having followed her for many years now, I decided to pull some information together on all the supplements she recommends so that you can find some suitable options.

Let’s dive right in and see what you can find to improve your health.

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 [1].

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 [2]. She avoids bread, rice, pasta, and any sugary treats.

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

Natural Sources Of Micronutrients

Rhonda has several smoothie recipes that she claims help her avoid micronutrient deficiency. But these smoothies also often contain some supplements to get an added boost.

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 And 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.

What Dietary Supplements Does Rhonda Patrick Take?

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

Many people think that just taking a couple of omega-3 supplements will have all aspects of their body functions covered, but there is a lot more to consider.

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.

1. 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.

Rhonda is a big fan of Nordic Naturals for a very good reason. The company sources all its oils from wild caught fish to provide maximum quality and benefits.

This particular product includes both EPA and DHA supplements, and taking 2 to 4 of these throughout the day will boost your heart and immune function.

DHA has also been linked to a reduction in amyloid plaques which are involved in Alzheimer’s disease. It’s quite empowering that such a simple product can have such a significant preventative impact. (1)

2. Nordic Naturals Omega-3 Phospholipids

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. (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

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

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

Also known as the sunshine vitamin, it is a micronutrient that a lot of people lack. While excessive UV exposure is harmful, you need some in order for your skin to produce Vitamin D.

Depending on the time of year and how much sun exposure Rhonda gets, she recommends taking one or two of these per day.

During the winter months or if you spend a lot of your working days indoors, it’s a good idea to take one of these in the morning and one at night.

6. 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

Rhonda has commented in interviews that magnesium is also something to keep track of.

While you can get all you need from green plant foods, running low on it can cause anything from muscle twitching and cramps to high blood pressure and irregular heartbeats.

Taking one of these per day will make sure you don’t end up with deficiencies, and it’s Thorne Research that she recommends again due to 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

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.

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

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

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.

Rhonda has commented that she takes this particular powder once a week or every two weeks.

It will do a good job at keeping the balance of your good bacteria at an optimum level. 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)

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

It’s a type of antioxidant and studies 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 Gelatin thumb

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

Another nootropic, or brain-boosting supplement, is Lion’s Mane mushroom extract.

She has mentioned this in interviews as a product she takes when faced with very intense periods of work.

Whether that’s writing up a new blog post or preparing for another podcast interview, it provides a boost to mental focus and concentration.

It also has no known side effects and is quickly absorbed by your body.

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

Swanson Sulforaphane from Broccoli

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.

Rhonda specifically recommends sulforaphane due to its positive impacts on aging, heart health, brain functions, and cancer.

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

15. Alpha GPC Choline

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

Rhonda Patrick's Supplements: Final Words

Rhonda Patrick

While Rhonda makes a very big deal out of eating a healthy and balanced diet, she fully understands that there are things that can and should be boosted on a regular basis.

From her medical research perspective, she fully understands how people can solve and prevent many conditions. This is especially the case for conditions that come with natural aging.

Rather than take a chance with your heart, immune and brain health, you should work on creating your own stack of supplements instead.

If you know there are certain things that you’re lacking, then a simple booster can solve those problems.


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