Dr. Rhonda Patrick Supplements: Routine & Safety Guide (2026)
Dr. Rhonda Patrick Supplements: Routine & Safety (2026)
Searching for Dr. Rhonda Patrick supplements usually means you want the quick list—what she takes, how much, and when.
Quick answer: In a FoundMyFitness clip where Dr. Rhonda Patrick discusses her supplement routine, commonly mentioned staples include creatine, fish oil (omega-3), vitamin D, magnesium, a multivitamin, and a broccoli/sulforaphane supplement. (FoundMyFitness, 2025)
Below is a safety-first breakdown of her reported stack (as described in recaps and clips), plus a framework to build a routine you can actually stick to.
Important: This article summarizes what Dr. Patrick has reported taking in interviews/recaps. It’s not medical advice, and it’s not an endorsement that you should copy the same doses—especially high-dose vitamin D or melatonin.
Where this information comes from (and why that matters)
Dr. Rhonda Patrick is a biomedical science communicator/researcher (PhD) —not your clinician in this context (FoundMyFitness, 2025).
Two quick source notes:
- Primary-source discussion may be partial/paywalled: FoundMyFitness clips and Q&As can require membership for full context.
- Recap-style sources vary: Public write-ups can be incomplete, outdated, or mix “daily” and “as-needed” items.
As-of note: This post is published in 2026, but many widely circulated “exact routine” summaries were posted in 2025–2026. Treat everything here as “reported around that time,” not a guaranteed current protocol.
Dr. Patrick’s reported routine (grouped schedule)
To reduce confusion, here’s a grouped schedule (multiple supplements per time block). All doses below are “reported in recaps,” not recommendations.
| Time block | Reported supplements | Reported dose examples (from recaps) | Notes |
|---|---|---|---|
| Morning / coffee | Creatine; glutamine; beetroot extract (endurance days) | Creatine 10 g/day split into two doses; glutamine 5 g/day; beet extract 1 tbsp on endurance days (Men’s Fitness, 2025) | Creatine: common evidence-based starting protocols are 3–5 g/day for many people (Kreider et al., 2017). A “tablespoon” of beet powder isn’t standardized (density/nitrate varies). |
| Breakfast | Fish oil; alpha-lipoic acid (ALA); broccoli/sulforaphane product | Fish oil 1 g; ALA 600 mg; Amacol (a broccoli/sulforaphane-related product) (reported) (Men’s Fitness, 2025) | Fish oil labels are often grams of oil, not grams of EPA+DHA—check the EPA+DHA line. “Caps/day” isn’t standardized; check glucoraphanin/sulforaphane yield per serving. |
| Lunch / afternoon | Multivitamin; PQQ; cocoa flavanols | Multivitamin (listed as daily); PQQ 20 mg/day; cocoa extract providing 500 mg cocoa flavanols/day (reported) (OMRE, 2025) | Cocoa flavanol outcomes vary by endpoint/population; for example, a large trial sub-study found no sustained cognition benefit from cocoa extract over 3 years (Grodstein et al., 2023). |
| Dinner / evening | Vitamin D (often paired with K2); magnesium; fish oil (second dose); CoQ10 (often listed) | Vitamin D 4,000–6,000 IU/day; vitamin K2 100 mcg MK-7; magnesium glycinate 120–130 mg; CoQ10 100–300 mg (reported) (OMRE, 2025) | Avoid accidental doubles: if you use a D3+K2 combo, don’t add a second standalone K2 unless intended. Magnesium ULs refer to elemental magnesium. |
| Bedtime | Melatonin (often listed) | Dose details vary by source and may change over time. | Quality matters for melatonin: analyses have found large label-to-content variability in commercial melatonin supplements (Erland & Saxena, 2017; Cohen et al., 2023). |
Safety notes that matter more than the brand list
1) “Reported dose” ≠ “good dose for you”
A stack like this is a mix of:
- high-evidence performance basics (creatine)
- nutrient-gap insurance (omega-3, vitamin D, magnesium—depending on diet/labs)
- mechanism-forward bets (PQQ, sulforaphane)
If you copy anything, copy the process: change one variable at a time, track outcomes, and revisit.
2) High-dose vitamin D should be lab-guided
The adult upper limit (UL)—the highest daily intake unlikely to cause harm for most adults—is 4,000 IU/day (NIH ODS, 2024). If you go above that, treat it as a clinician-guided, lab-monitored choice (often with 25(OH)D, and sometimes calcium).
3) Magnesium and omega-3 are “label math” traps
- Magnesium ULs refer to elemental magnesium, not total compound weight (NIH ODS, 2024).
- Fish oil softgels often list “1,000 mg fish oil,” but the EPA+DHA can be far lower; NIH notes the FDA suggests ≤5 g/day EPA+DHA from supplements (NIH ODS, 2024).
4) If you use melatonin, quality control matters
Commercial products can vary a lot from the label, and some analyses have detected serotonin contamination (Erland & Saxena, 2017). A separate analysis of melatonin gummies found most products were inaccurately labeled (Cohen et al., 2023).
How to build a Dr. Patrick–style routine without copying everything
- Start with a base stack (2–4 items max), aligned to your goal and diet (e.g., creatine + protein adequacy; or vitamin D if low).
- Add only one optional at a time for 2–4 weeks.
- Keep a simple “before/after” log: sleep, training performance, GI tolerance, labs.
If you want to personalize creatine dosing to your body size and training, use: Creatine Calculator: Personalized Dosage Plan (for healthy adults; ask a clinician first if you have kidney disease or you’re under medical care).
Quality: a simple way to lower supplement risk
For athletes (or anyone who wants fewer surprises), look for third-party testing marks. NSF explains that Certified for Sport® certification includes banned-substance screening, label claim verification, contaminant testing, and manufacturing audits (NSF, 2025).
How BodySpec fits: measure results instead of guessing
A supplement routine is only useful if it supports something measurable—strength, sleep, labs, or body composition.
BodySpec’s DXA scans (often spelled DEXA) quantify fat mass and lean mass and provide a software-derived estimate of visceral fat.
- Learn how DXA works: The DEXA Scan: Body Fat, Muscle, and Bone Density Testing
- If your focus is metabolic health, visceral fat tracking can be useful: DEXA Scan for Visceral Fat: Accuracy, Cost & Results
- For reading your report: Interpreting DEXA Scan Results
Bottom line
Use Dr. Rhonda Patrick’s supplement routine as a menu, not a script. Start with a small base, add one item at a time, and track outcomes.
If you want objective feedback on whether your routine (plus training/nutrition) is changing your body, start with a baseline DXA and re-scan after a consistent training/nutrition block (often ~8–12 weeks, depending on your goal and phase). Book a BodySpec scan.
