8 supplement staples for Dr. Rhonda Patrick: • Vitamin D • Omega-3s • Multivitamin • Magnesium • Sulforaphane • Creatine • Ubiquinol • Phytosomal curcumin

Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults Magnesium (glycinate) — supports 300+ enzymes, including those involved in sleep, DNA repair, and energy production Sulforaphane — activates NRF2, boosting antioxidant defenses and cellular detox pathways Creatine — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits Ubiquinol — the more bioavailable, reduced form of CoQ10; supports mitochondrial function, which declines with age and plays a major role in neurodegenerative disease risk Phytosomal curcumin — one of the only naturally occurring compounds shown to meaningfully lower TNF-alpha, a master inflammatory cytokine that accelerates aging _ From Rhonda's appearance on @dbongino's show *Rhonda has no affiliation with any supplement brands mentioned. She uses AVMACOL because they have 12 published studies showing efficacy.

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I agree with all of the above. My only question is why take sulforaphane as a supplement when you can eat broccoli sprouts daily? Most sulforphane supplements are extracted under high heat and you don't get significant myrosinase. Without the myrosinase, which is abundant in broccoli sprouts, you might only convert 10% to 20% of the dose. In contrast, the whole plant provides the substrate, the catalyst, and the fiber matrix.

@foundmyfitness K2 needs to be on that list imo

@foundmyfitness I think an interesting video would be which makeups are the least bad for you. Not sure if you wear much, but I think alot of women put alot of toxic stuff on themselves.

@foundmyfitness Vitamin K2 must be taken with Vitamin D to prevent arterial calcification.

@foundmyfitness I appreciate your advocacy for multivitamins-- Curious your thoughts on Dr. @davidagus's stance in The End of Illness-- where he argues supplements may do more harm than good for healthy people and that nutrients work best when derived from food. What does your research say?

@foundmyfitness Careful, curcumin is a metal chelator and can cause copper and/or iron deficiency.

@foundmyfitness Are there any tests or supported recommendations related to alternating periods or use and non use of vitamins and supplements (cycling)?

@foundmyfitness What omega 3s? Got a link?

@foundmyfitness What no NAC?

@foundmyfitness Simple Google search will prove this right

@foundmyfitness ooh good list, now i'm craving a study snack

@foundmyfitness How cool would it be if we could Measure those antioxidants 🥕🥬🥦 Don’t really absorb🥗

@foundmyfitness Agree completely except a multivitamin

@foundmyfitness I know you're better than this Rhonda (kidding) but vitamin k2 is easily in the top 5. THE CALCIUM REGULATOR

@foundmyfitness Where is the pqq

@foundmyfitness this is why i'm always tired

@foundmyfitness Sis is changing her supplements every week 😭

@foundmyfitness I have one : SLEEP!

@foundmyfitness Creatine is the sleeper pick. Most think muscle, but a 2023 meta-analysis found it boosts memory and reasoning under stress. And omega-3 index above 8% is linked to ~5 extra years of life expectancy. Two of the most evidence-backed here.

@foundmyfitness This is excellent for magnesium glycinate, I take it every night…

@foundmyfitness Solid list. The missing one for most people is gut-specific support. Even these supplements underperform if your intestinal permeability is compromised — you're absorbing a fraction of what you're taking. Fix the gut first, then the stack works as intended.

@foundmyfitness I’m close to completing your list!

@foundmyfitness Is there any natural ways to quit smoking? I am ready to join yall in being healthy 🤪

@foundmyfitness staawwwp being a supplement pusher. its embarrasing

@foundmyfitness @grok and @foundmyfitness an endocrinologist told me not to take curcumin because studies show it is bad for the liver. Is that true? She said to take turmeric instead.

@foundmyfitness Solid list — but most people don’t need all of these. The bigger win is matching supplements to deficiencies: low vitamin D, poor omega-3 intake, low magnesium. Otherwise it becomes expensive insurance.

@foundmyfitness This is a clinical-grade stack, but notice how she specifically said Ubiquinol, and not CoQ10? As an ER/GP physician, I see patients make this mistake constantly. If you are over 40 and trying to copy this list, you need to understand the "CoQ10 Trap." 🧵👇

@foundmyfitness 🫡

@foundmyfitness She left out glycine which is probably top 3

@foundmyfitness What about L-Ascorbic Acid a potent antioxidant? I take 6000mg a day divided during the day

I haven't heard you mention "sanbroc" What do you think of this? "A SUPERIOR SOURCE OF GLUCORAPHANIN. Glucorpahanin from broccoli converts into superantioxidant sulforaphane, supporting cellular repair. The rate of conversion to sulforaphane via intestinal flora is usually very low, and varies significantly between individuals. Sanbroc® GRA Plus 13% has been observed in studies to have a conversion rate of more than 60% after one hour.  Myrosinase is a key enzyme involved this conversion step, however it is highly unstable and is rapidly broken down when it comes into contact with stomach acid. Our supplement contains 16mg of myrosinase protected by delayed release capsules, bypassing stomach acid entirely. ✔️BOOSTED WITH ACTIVATED SULFORAPHANE. In addition to 40mg glucoraphanin, each serving provides 8mg of activate sulforaphane in a pre-converted form."

@foundmyfitness Ashwagandha? 😬

@foundmyfitness excuse the question, is it proven that it’s actually a net positive thing to take these things? Assuming we are taking them without checking every couple of months our blood results to know we are overdoing it or not? Doctors generally wouldn’t recommend these things forever