Rhonda Patrick's supplement routine
What the research shows for each of its 16 parts.
Rhonda Patrick's daily supplements, with doses and timing, as she gave them on FoundMyFitness in June 2025.
Published by Rhonda Patrickfoundmyfitness.comPublished Jun 25, 2025; as listed on Oct 19, 2026
Morning
- Creatine5 to 10 g a day; 15 to 20 g on travel days or short sleep; morning, in coffee67 independent labs in 25 countries24 findings against42 trials, 17 with no results posted
- Glutamine5 g; morning10 independent labs in 5 countries1 finding against71 trials, 36 with no results posted
- Beetroot extract1 Tbsp; morning, on endurance days
Research filed under Beetroot juice
4 independent labs in 3 countries
Breakfast
- Fish oilAbout 1 g twice a day (2 g in all); with breakfast and after dinner
Research filed under Omega-3 fatty acids
85 independent labs in 27 countries28 findings against - Alpha-lipoic acidWith breakfast11 independent labs in 7 countries4 findings against62 trials, 26 with no results posted
- Sulforaphane (Avmacol)With breakfast26 independent labs in 11 countries2 findings against15 trials, 2 with no results posted
Lunch
- PQQWith lunch
Research filed under Pyrroloquinoline quinone
15 independent labs in 4 countries1 finding against1 trial, 1 with no results posted - Cocoa flavanols (CocoaVia)With lunch2 independent labs in 2 countries
- MultivitaminWith lunch15 independent labs in 6 countries6 findings against
Evening
- Vitamin DAbout 2,000 IU, plus 2,000 IU in the multivitamin; after dinner152 independent labs in 37 countries72 findings against293 trials, 140 with no results posted
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- Magnesium glycinateAbout 125 mg; after dinner73 independent labs in 23 countries33 findings against58 trials, 28 with no results posted
- Vitamin K2After dinner5 independent labs in 5 countries6 trials, 2 with no results posted
- Melatonin3 mg; after dinner154 independent labs in 31 countries45 findings against201 trials, 63 with no results posted
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- Vitamin CAfter dinner41 independent labs in 19 countries11 findings against262 trials, 111 with no results posted
- UbiquinolAfter dinner
Research filed under Coenzyme Q10
84 independent labs in 25 countries31 findings against58 trials, 24 with no results posted - Myo-inositol1 scoop; evening4 independent labs in 3 countries1 trial