Rhonda Patrick with Found My Fitness is a renowned health expert who advocates for a comprehensive supplement regimen designed to support long-term health, cognitive function, and physical performance. Below is a deep dive into the key supplements she regularly takes and their potential benefits, as well as an evaluation of whether they’re worth considering based on current science and for an average healthy young individual.
Daily Supplements:
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Multivitamin – ONE Multivitamin Purpose: A daily multivitamin to fill nutritional gaps.
- Multivitamins are a standard supplement for filling potential deficiencies. While a whole-food-based diet should ideally cover your nutrient needs, a multivitamin like ONE can be a good insurance policy for those who have gaps in their diet.
- Evaluation: Worth it if you’re not consistently eating a nutrient-dense diet. However, it’s important to note that whole food sources should always be the priority.
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Fish Oil – 2+ grams of Omega-3s Purpose: Supports heart health, cognitive function, and inflammation reduction.
- Omega-3s, particularly EPA and DHA, are well-researched for their benefits in reducing inflammation, improving cardiovascular health, and supporting brain function.
- Evaluation: Definitely worth it for most people, especially if your diet lacks fatty fish. Omega-3s have substantial scientific backing for their health benefits.
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Vitamin D – around 6,000 IU per day Purpose: Supports immune health, bone density, and mood regulation.
- Vitamin D is crucial for immune function, and many people are deficient. Rhonda’s high dose of 6,000 IU reflects the need to maintain adequate levels, particularly in those living in areas with limited sun exposure.
- Evaluation: Not worth it, fix with RCP first.
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Vitamin K2 – 100 mcg of K2, MK7 Purpose: Helps regulate calcium in the body and supports bone and heart health.
- Vitamin K2 is essential for directing calcium to the bones and preventing arterial calcification. MK7 is a highly bioavailable form of K2.
- Evaluation: Worth it if you’re not getting sufficient K2.
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Magnesium – Magnesium Glycinate – 120 mg Purpose: Supports muscle function, relaxation, and sleep quality.
- Magnesium is involved in hundreds of bodily functions and helps with relaxation and reducing muscle cramps. Magnesium glycinate is a highly absorbable form.
- Evaluation: Worth it.
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Alpha Lipoic Acid – 600 mg Purpose: Antioxidant support, helps with blood sugar regulation.
- Alpha lipoic acid (ALA) is a potent antioxidant that supports mitochondrial function and helps regulate blood sugar. It may also offer neuroprotective benefits.
- Evaluation: Worth it for its antioxidant and anti-inflammatory benefits, particularly in the context of aging and metabolic health.
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Cocoa Extract (Cocoavia) – 3 capsules or 1 scoop Purpose: Cardiovascular health and cognitive function.
- Cocoa extract, rich in flavonoids, is known for its heart-healthy properties and potential cognitive benefits. It’s especially beneficial for improving blood flow and supporting brain health.
- Evaluation: Sure.
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Sulforaphane – Avmacol Purpose: Detoxification and anti-inflammatory.
- Sulforaphane, found in cruciferous vegetables, is known for its powerful detoxification and antioxidant effects. Avmacol is a supplement that supports the activation of sulforaphane.
- Evaluation: Worth it.
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PQQ (Pyrroloquinoline Quinone) – 20 mg Purpose: Cognitive function and mitochondrial health.
- PQQ is a compound that promotes mitochondrial biogenesis, supporting energy production and cognitive function. It’s particularly important for brain health and aging.
- Evaluation: Worth it.
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Benfotiamine – 200 mg Purpose: Supports nerve health and blood sugar regulation.
- Benfotiamine is a fat-soluble form of thiamine, and it's used for supporting nerve health and protecting against high blood sugar-induced damage.
- Evaluation: Not worth it.
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Creatine – 5 grams Purpose: Supports muscle strength, performance, and brain health.
- Creatine is well-known for its benefits in muscle energy and performance. It’s also emerging as a compound with cognitive benefits, particularly in age-related decline.
- Evaluation: Definitely worth it for physical performance and cognitive health, especially for anyone involved in resistance training or looking to optimize brain health.
Evening Supplements:
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Magnesium (MagnesiOm) Purpose: Relaxation and sleep support.
- Magnesium, taken in the evening, helps promote relaxation and restful sleep.
- Evaluation: Worth it for those who have trouble winding down or getting a good night’s sleep.
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Melatonin – 10 mg per night Purpose: Sleep regulation.
- Rhonda uses melatonin for night terrors, a condition where the body’s natural sleep-wake cycle is disrupted.
- Evaluation: NO!
Intermittent Supplements:
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Protein Powder Purpose: To meet daily protein needs.
- Protein is essential for muscle recovery and growth. Rhonda uses protein powder on days when additional protein is required.
- Evaluation: Worth it.
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Hydrolyzed Collagen Powder Purpose: Supports joint, skin, and hair health.
- Collagen supplementation has been shown to support skin elasticity, joint health, and hair growth.
- Evaluation: Worth it.
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Glutamine Purpose: Muscle recovery.
- Glutamine is a key amino acid for muscle recovery, especially after intense training.
- Evaluation: Not Wroth it.
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Curcumin Phytosome Purpose: Anti-inflammatory and pain management.
- Curcumin is a powerful anti-inflammatory agent, and curcumin phytosome enhances its bioavailability.
- Evaluation: Worth it for those looking for natural pain management and inflammation reduction.
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Choline Purpose: Supports liver function and cognitive health.
- Choline plays a critical role in brain function, liver health, and fat metabolism.
- Evaluation: Worth it for those with a low choline intake, though it’s commonly found in eggs and other foods.
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Probiotics Purpose: Gut health.
- Probiotics are helpful for maintaining a healthy gut microbiome, particularly after disruptions like alcohol consumption or antibiotics.
- Evaluation: Depnds.
Supplements When Exposed to Viral Risk:
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Vitamin C – Liposomal Purpose: Immune support.
- Liposomal vitamin C is a more bioavailable form of vitamin C, used to support the immune system.
- Evaluation: Vitamin C sourcing important
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Zinc Lozenges Purpose: Immune support and viral defense.
- Zinc is crucial for immune function, and lozenges are an effective delivery method for quick absorption.
- Evaluation: No
Conclusion:
Rhonda Patrick’s supplement regimen is comprehensive, targeting everything from brain function and physical performance to joint health and immune support. Many of the supplements she takes are backed by solid scientific research and are worth considering if they align with your health goals. However, it’s important to remember that supplements should complement a healthy diet and lifestyle, not replace them. If you’re unsure about specific supplements or dosages, it’s always a good idea to consult a healthcare professional.