Rhonda Patrick’s Top 11 Supplements, Trusted Brands and Doses

There is nobody we trust more than Dr. Rhonda Patrick when it comes to which supplements to take and from what sources to trust. We’ve complied her top 11 supplement recommendations all in 1 place.

1. Fish Oil DHA and EPA

2. Multi-Vitamin

  • Pure Encapsulations because of their ratios of most vitamins and minerals including: 2,000 IU of vitamin D and methyl folate, which can be used by people with MTHFR gene polymorphisms (half the population). Also has other goodies like lutein, CoQ, etc

3. Vitamin D

  • Vitamin D (Thorne): About 5% of the human genome is regulated by vitamin D~70% of Americans have insufficient Vitamin D
  • Target Vitamin D levels between 40-60 ng/mL
  • Generally 1,000 IU of vitamin D will raise blood levels by 5 ng/mL
  • Upgrade to the Drops with Vitamin K-2

4. Sulforaphane – Prostaphane

  • SulforaphaneProstaphane
  • Increases glutathione (the body’s master antioxidant) levels in the plasma and brain, as well as facilitates the excretion of harmful carcinogens
  • A 10 mg tablet per day

5. Magnesium

  • Magnesium (Thorne) – Magnesium is a required cofactor for an enzyme which repairs damaged DNA
  • DNA damage is a precursor to mutations that can lead to cancer and accelerate the aging process

6. Folate

  • Folate (Thorne) Essential for pregnant/breast feeding women

7. Vitamin E

  • Vitamin E (Thorne) – Vitamin E helps recycle vitamin C, and vice versa
  • It’s an antioxidant, but it’s also important for maintaining cell integrity – it’s located inside the cell membrane and prevents normal oxidative processes from happening there
  • 60% of the U.S. population doesn’t have adequate levels of vitamin E (found in nuts, avocados, and olive oil)

8. Vitamin C

  • Vitamin C (Thorne) – Important for making collagen, converting dopamine to norepinepherine (important for the fight or flight response). It’s also an antioxidant.

9. Ketone Ester (HVMN)

  • Ketone ester (HVMN)When taking it, Rhonda feels decreased anxiety (her blood ketones were up to ~4.5 mmol in an hour) and a feeling of “being present”

10. Probiotics

  • Probiotics: VSL#3 Sachets
  • Clinical strength, requires refrigeration
  • Rhonda has used periodically, in particular during/after a dose of antibiotics to support her microbiome

11. Nicotinamide Riboside

  • Nicotinamide Riboside (Elysium) 250 mg/day (use the code “podcast45” at checkout to receive $45 off a semi/annual subscription). 
  • Basis is a proprietary formulation of crystalline NR and pterostilbene that supports cellular health by increasing and sustaining NAD+ . Elysium Basis is the only NR supplement that has run gold-standard clinical trials, owns their own supply chain (which means metals, other molecules, etc don’t get in your supplement), and they continuously test the product for stability long after it hits the “shelf.” 
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