Dr. Rhonda Patrick's Complete Daily Supplement Routine (2024)

Evidence-based supplement protocol with exact dosages, optimal timing, NSF-certified brands, and cost analysis - updated from her latest interviews and research.

🌅 Morning Routine

Usually taken on empty stomach or in coffee

💪

Creatine

Thorne (NSF Certified)

2 x 5g doses = 10g total

Usually in coffee (separately). Varies by activity:

  • 5g - on run days only
  • 10g - most training days
  • 15-20g - travel/sleep deprived days for cognitive boost

Coffee temperature doesn't break down creatine - Dr. Candow confirmed

🧬

Glutamine

Thorne (NSF Certified)

5g

Taken with creatine in the morning

🥬

Beetroot Extract

Now Foods (NSF Certified)

1 tablespoon

Only on endurance days or podcast/Q&A days

For nitric oxide boost and performance

🍳 With Breakfast

🐟

Fish Oil

~1g

Part of 2g total daily (reduced from 4g)

Reduced because omega-3 index was too high (~16%), now targeting 10-12%

⚡

Alpha Lipoic Acid

Standard dose

Antioxidant support

🥦

Sulforaphane

Avmacol

Per package instructions

Powerful antioxidant from broccoli

🌞 Afternoon (with lunch)

💊

Multivitamin

Pure Encapsulations O.N.E.

1 capsule

Contains 2,000 IU Vitamin D

Complete micronutrient coverage

⚡

PQQ

Standard dose

Mitochondrial biogenesis

🍫

CocoaVia

Per package

Cocoa flavanols for brain health

🌆 Evening (after dinner)

The most comprehensive part of her routine

☀️

Vitamin D3

2,000 IU

+ 2,000 IU from multivitamin = 4,000 IU total daily

Taken in evening (doesn't interfere with her sleep)

💤

Magnesium Glycinate

Pure Encapsulations

~125mg

Sleep quality and muscle relaxation

🥦

Vitamin K2

Standard dose

Works synergistically with Vitamin D

🐟

Fish Oil

Another 1g

Completes 2g total daily omega-3

🌙

Melatonin

3mg

Higher dose for her specific needs:

  • Helps with night terrors
  • Antioxidant benefits (brain, eggs)
  • Not addictive for her - takes breaks when stress is low
🍊

Vitamin C

Standard dose

Antioxidant support

⚡

Ubiquinol (CoQ10)

Pure Encapsulations Vesisorb

Standard dose

Switched to Vesisorb for dramatically increased bioavailability

Mitochondrial energy production

🧪

Myoinositol

Pure Encapsulations

1 scoop

Sleep and metabolic support

🏆 Why These Specific Brands?

🔍 NSF Certification Priority

Rhonda specifically chooses NSF certified supplements because:

  • No Prop 65 warnings when shipped to California
  • Much lower heavy metal contamination
  • Third-party tested for purity
  • No significant lead content

🏢 Preferred Brands

  • Thorne - Creatine, Glutamine (NSF certified)
  • Pure Encapsulations - Multivitamin, Magnesium, Ubiquinol, Myoinositol
  • Now Foods - Beetroot extract (NSF certified)
  • Avmacol - Sulforaphane

🧨 Travel Considerations

  • Thorne makes convenient travel packets
  • Increases creatine when sleep-deprived
  • NSF certification important for travel

🧠 Key Insights from Latest Update

📉 Omega-3 Reduction

Reduced from 4g to 2g daily because her omega-3 index hit 16% (too high). Now targeting 10-12% range. Shows importance of testing, not just dosing.

💪 Variable Creatine Dosing

Adjusts creatine based on activity and cognitive demands. Up to 20g when traveling or sleep-deprived for enhanced cognitive function.

🌙 Personalized Melatonin

Takes 3mg specifically for night terrors, not just sleep. Shows how individual health conditions drive supplement choices.

🔍 Quality Over Everything

Prioritizes NSF certification over price or convenience. Heavy metal contamination is a real concern she actively avoids.

⚠️ Important Notes

  • Rhonda has no affiliations with these brands - these are her genuine choices
  • Dosages are personalized to her body weight, activity level, and health goals
  • She regularly tests biomarkers (like omega-3 index) to adjust dosing
  • This is what works for her specifically - not medical advice for others
  • Always consult healthcare providers before starting any supplement routine

Research-Backed Sauna Protocol for Longevity

Dr. Rhonda Patrick's evidence-based sauna routine: temperature, duration, frequency, and mechanisms for cardiovascular health, brain protection, and longevity benefits.

What the Research Shows

Based on Finnish studies with large populations

🔥

Temperature

174°F (79°C)

10-20% humidity, traditional sauna

⏱️

Duration Sweet Spot

20+ minutes

20 min = 50% mortality reduction
11 min = only 8% reduction

📊

Frequency Matters

4-7x/week optimal

2-3x = 22% less cardiac death
4-7x = 63% less cardiac death

🧬

Heat Shock Proteins

163°F for 30 min

50% increase over baseline
Stay active 48+ hours

Rhonda's Personal Routine

🔥 Her Setup

186°F (she's very heat-adapted)

20-30 minutes depending on workout intensity

Often combines with Peloton bike first

📅 Schedule

Aims for 4+ times per week

Sometimes 5 days, sometimes 2-3 depending on life

Also uses hot tub (104°F) for 20+ min in evenings

💧 Hydration

Green juice (kale, cucumber, lemon)

Electrolyte supplements (LMNT, Keto Start)

Focus on sodium, magnesium, potassium replacement

What the Research Found

💓

Heart & Circulation

  • 40% lower all-cause mortality (4-7x/week)
  • 63% less sudden cardiac death
  • ~40% reduced stroke risk
  • 46% lower hypertension (4-7x/week)
  • Mimics moderate aerobic exercise
  • Heart rate hits ~120 bpm
🧠

Brain Protection

  • 60-66% less dementia/Alzheimer's
  • Heat shock proteins prevent brain plaques
  • Increased BDNF (brain growth factor)
  • Better neuroplasticity and memory
  • Single session = 6 weeks antidepressant effect
  • Enhanced stress resilience
💪

Physical Performance

  • Improves endurance and running times
  • Better heat adaptation for exercise
  • 40% less muscle atrophy when injured
  • Enhanced heart rate variability
  • Synergistic with exercise training
  • Better cardiorespiratory fitness
🧹

Cellular Cleanup

  • Activates autophagy (cellular cleaning)
  • Anti-inflammatory (increases IL-10)
  • Antioxidant pathways (Nrf2)
  • 122x more cadmium excretion
  • Detoxifies aluminum, other metals
  • Hormesis stress response benefits

Hot Bath Alternative

Can't access a sauna? Hot baths show similar benefits:

🛁 Setup

104°F water

Shoulders submerged

20+ minutes duration

📊 Research

Activates heat shock proteins

Increases BDNF

Cardiovascular benefits

Antidepressant effects

Safety & Contraindications

❌ Never Do This

  • Never use alcohol before/during sauna
  • Don't go straight to cold plunge (wait 2-5 min)
  • Don't fall asleep alone in sauna

⚠️ Check with Doctor First

  • Recent heart attack
  • Unstable angina or severe aortic stenosis
  • Elderly with low blood pressure
  • Any cardiac conditions

🚫 Should Avoid

  • Pregnant women (entire pregnancy)
  • Children under 8-9 (different thermal regulation)
  • Kids max 5 minutes if used at all

💡 Smart Practices

  • Start at 140°F, build tolerance slowly
  • Use a timer - don't rely on feeling
  • Listen to your body, heart rate
  • Stay well hydrated with electrolytes
  • Exit when heart rate gets very high

How It Actually Works

🧬 Heat Shock Proteins

Keep proteins properly folded, prevent brain plaques (amyloid-beta), stay active for 48+ hours after sauna

🧠 BDNF

Brain-derived neurotrophic factor grows new neurons, improves neuroplasticity, helps adapt to stress

💊 Endorphin System

Creates dynorphin (discomfort) which makes mu-opioid receptors more sensitive to natural endorphins later

🔄 Hormesis

Beneficial stress activates anti-aging pathways: autophagy, antioxidants, anti-inflammation, stem cell production

About Dr. Rhonda Patrick & This Guide

Dr. Rhonda Patrick in her research setting

About Dr. Rhonda Patrick

Dr. Rhonda Patrick holds a PhD in biomedical science and is the founder of FoundMyFitness. She is a respected researcher specializing in aging, cancer, and nutrition science, frequently appearing on health and wellness podcasts to share evidence-based insights.

About This Wellness Tracker

This comprehensive guide compiles Dr. Patrick's personal supplement routine and sauna protocol based on her public interviews, research, and content. Use our interactive tracking system to monitor your own wellness journey alongside her evidence-based protocols.