Among the big names in longevity, Rhonda Patrick is the careful one. She holds a PhD in biomedical science, publishes citations with every claim, and built FoundMyFitness on explaining the literature rather than selling a line. That makes her list one of the better places to look for ideas, and it is still a list built for her: her blood work, her diet, her training. This review goes through the staples she returns to and the extras she has discussed, grades each by the human evidence for the reason she gives, adds up the cost, and says which parts belong on most people's shortlist.
Rhonda Patrick's list in 60 seconds. The staples, as she has described them over the years on her podcast and site: vitamin D3 (dosed to a blood level), a high-dose omega-3 fish oil with both EPA and DHA, magnesium, sulforaphane from broccoli sprouts or a standardized extract, vitamin K2, and a well-made multivitamin as insurance. The extras she has discussed at one time or another: ubiquinol, PQQ, alpha-lipoic acid, lutein and zeaxanthin, hydrolyzed collagen, creatine, a low dose of melatonin, and cocoa flavanols. Around all of it, the two habits she promotes hardest: vigorous exercise and regular sauna. What the evidence supports: omega-3, vitamin D when low and magnesium are backed by large trials; sulforaphane has one solid trial on a narrow outcome; the extras are a mix of narrow wins and early data; and the sauna and the training have the best numbers on the page.
The short answer: this is a well-vetted shortlist, not a prescription. Vitamin D if you test low, omega-3 if you rarely eat fish, magnesium if you fall short, sprouts if you like them, and most of the value from the gym and the sauna.
Who Is Rhonda Patrick, and Why Does Her List Get Copied?
Patrick trained as a biochemist, did postdoctoral work on aging and nutrition, and turned a habit of reading papers aloud into FoundMyFitness, one of the most cited sources in the field. She does not sell supplements. Her income comes from memberships and sponsors, so her list is advice rather than a catalogue, which is rare in this series. Her style is to name the dose, the study and the caveat in the same breath, and the caveat she repeats most often is the one this review ends on: test before you take.
What Rhonda Patrick Takes: The List, With the Human Evidence
The grades below are Reverse Age Lab's reading of the human research for the purpose given for each item. Strong means repeated randomized trials in people show the effect. Moderate means the effect is real but conditional, for example only when a deficiency exists. Early means small or short human studies with mixed results. Weak means no convincing human trials for the claim.
Item | What it is | Why she says she takes it | Human evidence |
|---|---|---|---|
Vitamin D3, dosed to a blood level | The sunshine vitamin | Deficiency is common; immune and bone health | Moderate: corrects a low level; a 25,871-person trial found no benefit when replete |
Omega-3 fish oil, high dose (EPA and DHA) | Marine fatty acids, 2 g or more a day | Heart, brain, inflammation | Moderate to strong: fewer heart attacks and coronary deaths across 13 trials; 4 g of purified EPA cut events 25 percent in high-triglyceride patients |
Magnesium | Glycinate, citrate or threonate | Most people fall short | Moderate: blood pressure −2 mmHg across 34 trials; better glucose handling when low |
Sulforaphane (broccoli sprouts or extract) | An isothiocyanate from cruciferous plants | Detox enzymes, inflammation | Early to moderate: a broccoli sprout drink raised excretion of benzene 61 percent and acrolein 23 percent in 291 adults; no outcome trials |
Vitamin K2 (MK-7) | A cofactor that routes calcium | Bone and arteries | Early: less arterial stiffness over three years in one trial of 244 women |
Multivitamin | A daily broad formula | Insurance against gaps | Early: modestly better memory scores in older adults in the COSMOS trials |
Ubiquinol (CoQ10) | The reduced form of coenzyme Q10 | Mitochondria, heart | Moderate in heart failure only; no trials for energy in healthy adults |
PQQ | A redox cofactor | Mitochondria | Weak: no outcome trials |
Alpha-lipoic acid | An antioxidant cofactor | Metabolic health | Moderate for diabetic nerve pain at 600 mg; weak for general use |
Lutein and zeaxanthin | Carotenoids from leafy greens | Eyes | Moderate: slowed progression of macular degeneration in AREDS2 when they replaced beta-carotene |
Hydrolyzed collagen | Collagen peptides | Joints, skin, muscle | Early: strength and body composition gains with resistance training in older men in one trial |
Creatine | The most studied sports supplement | Muscle and brain | Strong for strength and lean mass; early for memory |
Sauna and vigorous exercise | Habits, not supplements | Cardiovascular health, longevity | Strong for fitness in a 122,007-person cohort; sauna 4 to 7 times a week went with about 40 percent lower mortality, observational |
A note on completeness: Patrick has also discussed low-dose melatonin, cocoa flavanols, berberine on occasion, and a methylfolate-containing prenatal during pregnancy. None of those changes the picture, so they are left out of the grading.
What the Evidence Supports
Omega-3. Across 13 randomized trials and 127,477 people, marine omega-3 supplementation was associated with fewer heart attacks and coronary deaths, with larger effects at higher doses (Hu Y et al., 2019), and 4 g a day of purified EPA cut major cardiovascular events by 25 percent in 8,179 patients with raised triglycerides (Bhatt DL et al., 2019). Patrick's emphasis on dose and on the omega-3 index is the right emphasis; 1 to 2 g of combined EPA and DHA is a defensible daily dose for most adults, and more than that belongs with a reason and a blood test.
Vitamin D, when low. About 42 percent of US adults are deficient (Forrest KY et al., 2011). Correcting that is sensible; VITAL's 25,871 adults, mostly not deficient, got no reduction in cancer or cardiovascular disease from 2,000 IU a day (Manson JE et al., 2019). Patrick's rule, test and dose to a level, is exactly what the evidence asks for.
Magnesium. Low intake is common in the United States and tied to metabolic disease (Rosanoff A et al., 2012). Supplementing about 370 mg a day lowered blood pressure 2.0 over 1.8 mmHg across 34 trials (Zhang X et al., 2016) and improved glucose handling in people who were low or at risk (Veronese N et al., 2016).
Sulforaphane. In a 12-week randomized trial of 291 adults in a polluted region of China, a broccoli sprout drink raised the excretion of benzene by 61 percent and acrolein by 23 percent (Egner PA et al., 2014). That is a real pharmacological effect on a narrow measure, and the reason she grows sprouts. There is no trial showing a health outcome from it.
Creatine. Safe and effective for strength and lean mass across decades of trials (Kreider RB et al., 2017), with early evidence for memory and reasoning, mostly in stressed or older adults (Avgerinos KI et al., 2018). It is a later addition to her routine and the best-supported one.
The gym and the sauna. In 122,007 adults followed for a median of eight years, mortality fell step by step with cardiorespiratory fitness, with no upper limit (Mandsager K et al., 2018), and 30 to 60 minutes a week of strength work goes with 10 to 17 percent lower all-cause mortality across cohorts (Momma H et al., 2022). Among 2,315 Finnish men followed for about 20 years, those who used a sauna four to seven times a week had about 40 percent lower all-cause mortality than once-a-week users (Laukkanen T et al., 2015). That is observational, and it is still the largest number on this page.
What Deserves More Caution
The mitochondrial extras. Ubiquinol has one strong trial, in heart failure, where 100 mg three times a day for two years reduced major cardiovascular events (Mortensen SA et al., 2014); for energy or aging in healthy adults there is nothing comparable, and the Cochrane review could not confirm a blood pressure effect (Ho MJ et al., 2016). PQQ has no outcome trials. These are reasonable experiments for a person with a measured reason, and expensive habits for everyone else.
Alpha-lipoic acid. 600 mg a day improved the symptoms of diabetic nerve damage over five weeks in the SYDNEY 2 trial (Ziegler D et al., 2006). That is a specific use. As a general metabolic tonic the evidence is thin.
Lutein and zeaxanthin. AREDS2 found that adding them to the eye formula did not change progression overall, but they slowed macular degeneration when they replaced beta-carotene (AREDS2 Research Group et al., 2013). Worth it for someone at risk of the disease; for everyone else, leafy greens supply the same compounds.
Collagen and the multivitamin. Collagen peptides with resistance training improved strength and body composition in 53 older men with sarcopenia (Zdzieblik D et al., 2015); the training did most of the work. The COSMOS trials found a modest memory benefit from a daily multivitamin in older adults (Vyas CM et al., 2024), which makes it a cheap hedge rather than a treatment.
What Rhonda Patrick's List Costs, and What the Same Evidence Costs
Typical US retail prices, rounded, for a month at the doses she describes, as of October 2026.
Item | Roughly per month | Evidence |
|---|---|---|
Vitamin D3 | $5 to $10 | Moderate, when low |
Omega-3 at 2 to 3 g EPA and DHA | $30 to $60 | Moderate to strong |
Magnesium | $10 to $20 | Moderate |
Sulforaphane: home-grown sprouts | $5 to $10 | Early to moderate |
Sulforaphane: standardized extract | $30 to $45 | Early to moderate |
Vitamin K2 | $8 to $15 | Early |
Multivitamin | $20 to $45 | Early |
Ubiquinol | $25 to $45 | Moderate for heart failure only |
$20 to $35 | Weak | |
Alpha-lipoic acid | $10 to $20 | Moderate for a narrow use |
Lutein and zeaxanthin | $10 to $20 | Moderate for a narrow use |
Hydrolyzed collagen | $30 to $45 | Early |
Creatine monohydrate | $10 to $15 | Strong |
Everything she has discussed comes to roughly $120 to $220 a month with the extract rather than the sprouts. The evidence-backed core, vitamin D dosed to a test, an omega-3 at 1 to 2 g, magnesium and creatine, costs $30 to $60. The sauna and the training cost what a gym costs, and they carry the best evidence of all. Dosing and forms are in magnesium for sleep, stress and healthy aging and a professional guide to daily health supplements.
The Takeaway: A Shortlist to Personalize, Not a Prescription
Patrick's list is what a supplement routine looks like when someone reads the trials and does not sell anything: a few staples with large evidence, a handful of narrow wins, a few early bets, and the loudest advice reserved for the gym and the sauna. Copy the method before the bottles. Test vitamin D and dose to it. Take omega-3 if you rarely eat fish and magnesium if you fall short. Grow sprouts if you enjoy them. Treat the mitochondrial extras as experiments. And spend the hours you would have spent comparing brands on a workout.
Frequently Asked Questions
What supplements does Rhonda Patrick take?
The staples she has described are vitamin D3 dosed to a blood level, a high-dose omega-3 fish oil, magnesium, sulforaphane from broccoli sprouts or an extract, vitamin K2 and a multivitamin. She has also discussed ubiquinol, PQQ, alpha-lipoic acid, lutein and zeaxanthin, collagen, creatine and low-dose melatonin. Her routine changes with her reading.
Is Rhonda Patrick's supplement advice trustworthy?
It is among the most evidence-based in the field: she names the dose, the study and the caveat, and she sells no supplements. Her list is still built for her own blood work and diet, so personalize it.
Does sulforaphane work?
A 12-week trial of a broccoli sprout drink in 291 adults raised the excretion of two airborne pollutants by 61 and 23 percent. That is a real effect on a narrow measure; there is no trial showing a health outcome. Sprouts are the cheap way to get it.
Does sauna use have health benefits?
In 2,315 Finnish men followed for about 20 years, using a sauna four to seven times a week went with about 40 percent lower all-cause mortality than once a week. It is observational, so it cannot prove cause, and it is the strongest number associated with her routine.
Which parts of Rhonda Patrick's list are worth copying?
Vitamin D if a test shows you are low, omega-3 at 1 to 2 g if you rarely eat fish, magnesium if you fall short, creatine, and above all the training and the sauna.
How much does Rhonda Patrick's list cost?
Roughly $120 to $220 a month for everything she has discussed. The evidence-backed core costs $30 to $60.
Sources
Rhonda Patrick's own descriptions of her routine: FoundMyFitness, her podcast episodes and member Q&As, compared for this review.
Hu Y et al. Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. Journal of the American Heart Association, 2019. Omega-3 and cardiovascular outcomes across 13 trials. PubMed
Bhatt DL et al. Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. The New England journal of medicine, 2019. REDUCE-IT: purified EPA cut events 25 percent. PubMed
Forrest KY et al. Prevalence and correlates of vitamin D deficiency in US adults. Nutrition research, 2011. Vitamin D deficiency in 41.6 percent of US adults. PubMed
Manson JE et al. Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease. The New England journal of medicine, 2019. VITAL: vitamin D in unselected adults. PubMed
Rosanoff A et al. Suboptimal magnesium status in the United States: are the health consequences underestimated?. Nutrition reviews, 2012. Suboptimal magnesium status in the United States. PubMed
Zhang X et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension (Dallas, Tex., 2016. Magnesium and blood pressure across 34 trials. PubMed
Veronese N et al. Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. European journal of clinical nutrition, 2016. Magnesium and glucose handling. PubMed
Egner PA et al. Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China. Cancer prevention research, 2014. Broccoli sprout beverage and pollutant excretion in 291 adults. PubMed
Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 2017. Creatine position stand. PubMed
Avgerinos KI et al. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 2018. Creatine and cognition in randomized trials. PubMed
Mandsager K et al. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA network open, 2018. Cardiorespiratory fitness and mortality in 122,007 adults. PubMed
Momma H et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British journal of sports medicine, 2022. Muscle-strengthening activity and mortality across cohorts. PubMed
Laukkanen T et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine, 2015. Sauna frequency and mortality in 2,315 Finnish men. PubMed
Mortensen SA et al. The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure: results from Q-SYMBIO: a randomized double-blind trial. JACC. Heart failure, 2014. CoQ10 in heart failure (Q-SYMBIO). PubMed
Ho MJ et al. Blood pressure lowering efficacy of coenzyme Q10 for primary hypertension. The Cochrane database of systematic reviews, 2016. Cochrane: CoQ10 for blood pressure. PubMed
Ziegler D et al. Oral treatment with alpha-lipoic acid improves symptomatic diabetic polyneuropathy: the SYDNEY 2 trial. Diabetes care, 2006. Alpha-lipoic acid in diabetic neuropathy (SYDNEY 2). PubMed
AREDS2 Research Group et al. Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA, 2013. AREDS2: lutein, zeaxanthin and omega-3 in macular degeneration. PubMed
Zdzieblik D et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British journal of nutrition, 2015. Collagen peptides with resistance training in older men. PubMed
Vyas CM et al. Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. The American journal of clinical nutrition, 2024. The COSMOS multivitamin and cognition result. PubMed
Knapen MH et al. Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women. A double-blind randomised clinical trial. Thrombosis and haemostasis, 2015. Vitamin K2 and arterial stiffness over three years. PubMed
Reverse Age Lab is not affiliated with, sponsored by, or endorsed by Rhonda Patrick or FoundMyFitness. This review is independent commentary on publicly described routines and products.
