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Rhonda Patrick’s Supplement Stack 2026: The Complete FoundMyFitness Protocol

By Mike Hartnett
March 1, 2026 22 Min Read
9 0

Affiliate Disclosure: CoreStacks may earn a commission through links in this article. This never influences which supplements we report on or how we present expert recommendations. We report what Dr. Patrick has publicly shared on FoundMyFitness and in her research publications.

Table Of Content

What Supplements Does Rhonda Patrick Actually Take?

Dr. Rhonda Patrick, PhD in biomedical science and host of the FoundMyFitness podcast and YouTube channel, has built one of the most science-dense supplement protocols in the longevity space. Her approach is distinct from most other experts because she grounds every recommendation in peer-reviewed research, often citing specific mechanisms, gene pathways, and biomarkers. Her core stack centers on sulforaphane (Nrf2 pathway activation), high-dose vitamin D3 (targeting serum levels of 40-60 ng/mL), omega-3 fatty acids (with a distinctive emphasis on DHA for brain health), magnesium, and vitamin K2. Patrick’s protocol extends beyond pills into sauna exposure, cold exposure, and time-restricted eating — all supported by research she has either authored or extensively reviewed.

Important: This article reports what Dr. Patrick has publicly shared about her own supplement use and research interests. We are not recommending these supplements or dosages. Consult a physician before making changes to your supplement regimen.

Patrick’s Complete Supplement Stack at a Glance

This table summarizes every supplement Dr. Patrick has publicly discussed as part of her regular regimen, drawn from FoundMyFitness episodes, her Joe Rogan Experience appearances (#901, #1054, #1474, #1927), published research, and her member-exclusive Q&A content.

Supplement Reported Purpose Reported Dose Timing Brand/Source Mentioned Key Source
Sulforaphane (Broccoli Sprout Extract) Nrf2 pathway activation, detoxification, anti-inflammatory Equivalent to ~40-60 mg sulforaphane Morning Avmacol, Prostaphane, or homegrown broccoli sprouts Multiple FoundMyFitness episodes; JRE #1054
Vitamin D3 Immune function, gene expression, serotonin synthesis 4,000-5,000 IU/day (adjusted by blood level) Morning, with fat Thorne FoundMyFitness vitamin D report; JRE #901
Omega-3 (DHA/EPA) Brain health, anti-inflammatory, cardiovascular ~2g DHA per day (higher DHA ratio than most) With meals Nordic Naturals, Carlson’s FoundMyFitness omega-3 episodes; JRE #1474
Vitamin K2 (MK-7) Calcium metabolism, paired with D3 100-200 mcg/day With D3 Various Discussed alongside vitamin D protocol
Magnesium Enzymatic function, sleep, DNA repair 300-400 mg (multiple forms) Evening Various FoundMyFitness micronutrient episodes
Multivitamin/Mineral Micronutrient insurance, covering gaps 1 serving/day Morning Pure Encapsulations (previously mentioned) FoundMyFitness member content
Vitamin C Antioxidant, immune support, collagen synthesis 500-1,000 mg Morning Various Discussed in immune function episodes
NMN NAD+ precursor, cellular energy Discussed favorably (dose varies) Morning Various FoundMyFitness episodes on NAD+ biology
Alpha-Lipoic Acid Antioxidant, mitochondrial support 300-600 mg With meals Various Discussed in micronutrient context
Lion’s Mane Nerve growth factor, cognitive support Discussed favorably Morning Various FoundMyFitness episodes on neuroplasticity

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Detailed Breakdown: Patrick’s Core Supplements

1. Sulforaphane (Broccoli Sprout Extract) — Her Signature Supplement

If there is one compound that defines Rhonda Patrick’s approach to supplementation, it is sulforaphane. She has dedicated more FoundMyFitness episodes to sulforaphane and its parent compound glucoraphanin than arguably any other single topic. Her advocacy for sulforaphane predates its current popularity in the biohacking community by several years.

What Patrick has said: Across multiple FoundMyFitness episodes and in her JRE #1054 appearance, Patrick has explained that sulforaphane activates the Nrf2 pathway, which she describes as the body’s master regulator of antioxidant and detoxification gene expression. She has stated that Nrf2 activation upregulates the production of the body’s own antioxidant enzymes — including glutathione, superoxide dismutase, and catalase — rather than acting as a direct antioxidant itself. This distinction is central to her reasoning: sulforaphane does not simply neutralize a single free radical molecule, it triggers a cascade of protective gene expression.

Patrick has also discussed sulforaphane’s potential role in excretion of environmental pollutants, citing a randomized controlled trial conducted in Qidong, China, published in Cancer Prevention Research in 2014. That trial found that participants consuming broccoli sprout beverages excreted significantly higher levels of benzene and acrolein — airborne pollutants — compared to placebo.

Sourcing and preparation: Patrick has discussed three primary sources of sulforaphane at length:

  1. Homegrown broccoli sprouts: Patrick has demonstrated on camera how she grows her own broccoli sprouts, which she has stated contain the highest concentrations of glucoraphanin (the precursor to sulforaphane). She has explained that the enzyme myrosinase converts glucoraphanin to sulforaphane when the sprouts are chewed or blended. She has noted that heating sprouts to exactly 70 degrees Celsius (158 degrees Fahrenheit) for 10 minutes can enhance sulforaphane yield by deactivating a competing protein (epithiospecifier protein) while preserving myrosinase activity.
  2. Avmacol: Patrick has mentioned Avmacol as a supplement that combines glucoraphanin with active myrosinase enzyme, which she has stated is important because many sulforaphane supplements contain only glucoraphanin without the enzyme needed to convert it.
  3. Prostaphane: A stabilized sulforaphane supplement that Patrick has referenced, primarily available in Europe, which contains pre-formed sulforaphane rather than requiring enzymatic conversion.

Reported dose: Patrick has discussed consuming the equivalent of approximately 40-60 mg of sulforaphane per day, though the exact dose varies depending on the source (sprouts vs. supplements). She has noted that some studies use even higher doses.

Research context: The sulforaphane research base is substantial and growing. A 2019 review published in Antioxidants & Redox Signaling catalogued over 3,000 published studies on sulforaphane and Nrf2 activation. Clinical trials have examined sulforaphane in the context of autism spectrum disorder (a Johns Hopkins trial found improvements in social interaction and communication), type 2 diabetes (improvements in fasting glucose), and cancer prevention (reduced biomarkers of cancer risk). Patrick has cited many of these trials across her episodes.

Why this matters for her protocol: Sulforaphane sits at the center of Patrick’s philosophy that activating the body’s endogenous defense systems is more effective than taking exogenous antioxidants. She has argued that high-dose antioxidant supplements like vitamin E or beta-carotene can actually interfere with the body’s hormetic stress response, whereas sulforaphane leverages that stress response to produce a net benefit.

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2. Vitamin D3 — The Nutrient She Has Researched Personally

Rhonda Patrick is among the most vocal and credentialed vitamin D advocates in the longevity space. Unlike many supplement influencers, Patrick has actually published peer-reviewed research on vitamin D. Her published work includes a paper examining vitamin D’s role in serotonin synthesis in the brain, which proposed a mechanism linking vitamin D deficiency to neurological and psychiatric conditions.

What Patrick has said: Patrick has discussed vitamin D extensively across FoundMyFitness episodes, her comprehensive vitamin D report (available to members), and her JRE #901 appearance. She has stated that she targets a serum 25(OH)D level of 40-60 ng/mL, which is notably higher than the level many conventional medical guidelines consider adequate (20-30 ng/mL). She has argued that levels in the 40-60 ng/mL range are associated with reduced all-cause mortality in observational studies and that the widespread deficiency in the general population (which she has cited as affecting approximately 70% of Americans) represents a significant public health issue.

Patrick has also explained the mechanism by which vitamin D functions as a steroid hormone rather than a traditional vitamin. She has noted that the vitamin D receptor (VDR) influences the expression of over 1,000 genes, including genes involved in immune function, inflammation, DNA repair, and serotonin synthesis.

Reported dose: Patrick has reported taking approximately 4,000-5,000 IU of vitamin D3 daily, though she has emphasized that the appropriate dose for any individual should be determined by blood testing rather than a fixed number. She has stated that some individuals, particularly those with darker skin, higher body fat, or limited sun exposure, may need significantly higher doses to reach optimal serum levels.

Timing: Morning, taken with a meal containing fat (vitamin D is fat-soluble).

Brand mentioned: Patrick has referenced Thorne vitamin D3 supplements.

Her published research: Patrick co-authored a paper published in The FASEB Journal (2014) titled “Vitamin D and the omega-3 fatty acids control serotonin synthesis and action,” which proposed that vitamin D activates the gene for tryptophan hydroxylase 2 (TPH2), the enzyme that converts tryptophan to serotonin in the brain. This paper provided a mechanistic explanation for the link between vitamin D deficiency and depression, ADHD, and other neuropsychiatric conditions. This is not merely a supplement she takes — it is a compound she has personally studied in a research setting.

Research context: The vitamin D evidence base is enormous but also contentious. The VITAL trial (published in the New England Journal of Medicine, 2019) did not find that vitamin D supplementation reduced cancer or cardiovascular events in the general population, though a follow-up analysis found a 25% reduction in cancer mortality after excluding the first two years of data. A 2022 follow-up published in The BMJ found a 22% reduction in autoimmune disease incidence. Patrick has discussed the limitations of VITAL (including the relatively low dose of 2,000 IU/day, which may not have raised all participants to optimal levels) and has argued that trials targeting individuals who are actually deficient show stronger effects.

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3. Omega-3 Fatty Acids (DHA Emphasis) — A Distinctive Position

Patrick’s omega-3 protocol is one of the areas where she diverges most clearly from other experts, particularly Andrew Huberman. While Huberman emphasizes EPA (eicosapentaenoic acid) at doses of 2-3 grams per day primarily for mood and anti-inflammatory effects, Patrick has consistently placed a greater emphasis on DHA (docosahexaenoic acid) for its structural and functional role in the brain.

What Patrick has said: Across multiple FoundMyFitness episodes and in her JRE #1474 appearance, Patrick has explained that DHA constitutes approximately 30-40% of the fatty acids in the brain’s gray matter and is critical for neuronal membrane fluidity, synaptic function, and neuroprotection. She has argued that while EPA has well-documented anti-inflammatory properties, DHA’s role in brain structure and cognitive function makes it particularly important for long-term neurological health and aging.

Patrick has discussed research suggesting that higher DHA levels are associated with larger brain volume, reduced risk of Alzheimer’s disease, and better cognitive performance in aging populations. She has cited studies showing that individuals in the top quartile of omega-3 index (which reflects long-term omega-3 intake) have measurably less brain shrinkage over time.

Reported dose: Patrick has discussed consuming approximately 2 grams of DHA per day, often in combination with EPA (since most fish oil supplements contain both). Her emphasis is on ensuring the DHA component is sufficiently high, rather than focusing on total EPA as Huberman does.

Brand mentioned: Patrick has mentioned Nordic Naturals and Carlson’s as brands she has used.

Timing: With meals containing fat, to enhance absorption.

How this differs from Huberman: Huberman targets 2-3 grams of EPA per day, primarily citing research on EPA’s role in mood regulation and depression. Patrick’s framework prioritizes DHA for brain structure. Both take fish oil — the distinction is in which fatty acid they emphasize and why. This is a useful case study in how two highly informed experts can read the same body of literature and arrive at different prioritization frameworks based on their respective focus areas (Huberman: neuroscience and mood; Patrick: cellular biology and aging).

Research context: A 2014 study published in Neurology found that participants in the lowest quartile of red blood cell DHA levels had significantly smaller brain volumes — equivalent to approximately two years of additional structural brain aging. A 2022 analysis of the Framingham Heart Study offspring cohort, published in Neurology, found that higher omega-3 index was associated with larger hippocampal volumes. Patrick has cited both of these findings in her discussions of omega-3 supplementation.

Cross-reference: For a detailed comparison of EPA vs. DHA emphasis among longevity experts, see our article on What Longevity Experts Agree and Disagree On.

4. Magnesium — Multiple Forms for Multiple Functions

What Patrick has said: Patrick has discussed magnesium as one of the most commonly deficient minerals in the modern diet, citing data suggesting that roughly 45% of Americans do not meet the recommended dietary allowance. She has explained that magnesium is involved in over 300 enzymatic reactions in the body, including DNA repair, energy production, and neurotransmitter signaling. In her FoundMyFitness episodes on micronutrients, she has noted that subclinical magnesium deficiency may accelerate aging processes by impairing DNA repair mechanisms.

Patrick has discussed several forms of magnesium and their distinct properties. She has noted that magnesium glycinate (bisglycinate) is well-absorbed and tends to have calming effects, making it suitable for evening use. She has also discussed magnesium threonate for its ability to cross the blood-brain barrier, similar to what Huberman has discussed.

Reported dose: Patrick has discussed taking approximately 300-400 mg of elemental magnesium from a combination of forms.

Timing: Evening, particularly for sleep-supportive forms.

Research context: A 2018 review published in Scientifica outlined the role of magnesium in DNA stability and repair, noting that magnesium deficiency can increase DNA damage and oxidative stress markers. A 2017 systematic review in Nutrients found that magnesium supplementation was associated with improvements in subjective anxiety and stress markers. Patrick has cited this body of evidence in arguing that magnesium is one of the highest-return supplements for the general population.

5. Vitamin K2 (MK-7) — The D3 Companion

What Patrick has said: Patrick has discussed vitamin K2 primarily in the context of its relationship with vitamin D3. She has explained that vitamin D3 increases the expression of vitamin K2-dependent proteins, particularly osteocalcin (which directs calcium to bones) and matrix GLA protein (which prevents calcium from depositing in arteries). Without adequate K2, she has noted, high-dose vitamin D3 supplementation could theoretically promote arterial calcification — a concern she has raised as a reason to always pair the two nutrients.

Reported dose: 100-200 mcg per day of the MK-7 form.

Timing: Taken with vitamin D3 in the morning.

Research context: A 2015 randomized controlled trial published in Thrombosis and Haemostasis found that vitamin K2 (MK-7) supplementation decreased arterial stiffness in postmenopausal women. The Rotterdam Study, a large prospective cohort study, found that high dietary vitamin K2 intake was associated with reduced coronary heart disease and all-cause mortality.

6. Additional Supplements Patrick Has Discussed

NMN (Nicotinamide Mononucleotide): Patrick has discussed NMN favorably in the context of NAD+ biology and aging. In her episodes covering NAD+ precursors, she has explained the role of NAD+ in sirtuin activation, PARP-mediated DNA repair, and mitochondrial function. She has noted the preclinical evidence showing that NAD+ levels decline with age and that NMN supplementation can restore NAD+ levels in animal models. While she has expressed interest in the compound, she has also noted that long-term human data is still emerging.

Cross-reference: For a deeper analysis of NMN vs. NR, see our article on NMN vs. NR: What Experts Recommend in 2026.

Alpha-Lipoic Acid: Patrick has discussed alpha-lipoic acid as a mitochondrial antioxidant that can recycle other antioxidants including vitamins C and E. She has noted its role in mitochondrial energy production as a cofactor for pyruvate dehydrogenase and alpha-ketoglutarate dehydrogenase. She has mentioned doses in the 300-600 mg range.

Lion’s Mane Mushroom: Patrick has discussed lion’s mane in the context of nerve growth factor (NGF) stimulation. She has referenced research showing that compounds in lion’s mane (hericenones and erinacines) can cross the blood-brain barrier and stimulate NGF production, which is involved in neuronal growth, maintenance, and repair. She has discussed this in the broader context of neuroplasticity and cognitive aging.

Vitamin C: Patrick has discussed vitamin C supplementation primarily for its role as an electron donor in enzymatic reactions, immune cell function, and collagen synthesis. She has noted that while severe deficiency (scurvy) is rare, suboptimal levels are common and may impair immune function.

What I Take From Patrick’s Approach

Rhonda Patrick is the expert I follow more for how she thinks than what she takes. Her FoundMyFitness content is some of the most scientifically rigorous material in the longevity space — she reads the actual papers, breaks down mechanisms, and doesn’t shy away from complexity the way most health influencers do.

That said, she’s not a primary influence on my personal stack. I don’t take sulforaphane regularly, which is probably her most well-known recommendation. I’ve looked at the research and it’s interesting, but it hasn’t cleared my personal evidence bar enough to add it to my already-refined protocol.

Where Patrick influenced me most is in how I evaluate evidence. She taught me to look at study design, sample size, and effect magnitude rather than just “this compound did something in a petri dish.” That filter is part of why I ended up cutting my stack in half. A lot of supplements have mechanistic rationale — meaning the biochemistry makes sense — but weak clinical evidence. Patrick’s approach helped me distinguish between “sounds like it should work” and “has been shown to work in humans.”

Her deep-dives on omega-3s, vitamin D, and sauna use are particularly strong. The omega-3 work reinforced my decision to run a high-dose protocol. Her vitamin D content was part of what made me get tested in the first place.

If you’re someone who wants to understand the science rather than just follow a protocol, Patrick’s content is where to start. She doesn’t dumb it down, which can be intimidating, but it means you’re actually learning rather than just taking someone’s word for it.

I distill what each expert does best so you don’t have to watch 200 hours of podcasts. The CoreStacks Longevity Report — free, weekly.

The Sauna Protocol: Beyond Supplements

One of the most distinctive aspects of Rhonda Patrick’s longevity approach is her emphasis on deliberate heat exposure through sauna use. While this is not a supplement, it is so central to her protocol that no comprehensive guide would be complete without it.

What Patrick has said: Patrick has presented extensive research on sauna use across multiple FoundMyFitness episodes and in her JRE appearances. She has cited a landmark Finnish prospective cohort study (published in JAMA Internal Medicine, 2015) that followed over 2,300 men for more than 20 years and found that those who used the sauna 4-7 times per week had a 40% reduction in all-cause mortality compared to those who used it once per week. She has described this finding as one of the most compelling pieces of observational evidence for any single lifestyle intervention.

Her protocol: Patrick has discussed using the sauna 4 or more times per week, at temperatures of approximately 170-180 degrees Fahrenheit (77-82 degrees Celsius), for sessions of 20 minutes or more. She has specified that these parameters align with the protocols used in the Finnish studies that demonstrated mortality benefits.

Heat shock proteins: Patrick has explained the mechanism behind sauna benefits in detail. She has described how heat stress activates heat shock proteins (particularly HSP70 and HSP72), which function as molecular chaperones — refolding misfolded proteins, preventing protein aggregation, and clearing damaged cellular components. She has drawn a parallel between this and sulforaphane’s Nrf2 activation: both are examples of hormesis, where a controlled stressor triggers a disproportionately beneficial adaptive response.

Additional mechanisms Patrick has discussed:

  • Cardiovascular conditioning: Patrick has noted that sauna use produces cardiovascular effects similar to moderate exercise, including increased heart rate, vasodilation, and improved endothelial function. She has cited research showing that regular sauna use is associated with reduced blood pressure and improved arterial compliance.
  • Brain-derived neurotrophic factor (BDNF): Patrick has discussed research suggesting that heat stress can increase BDNF levels, which she has linked to neuroplasticity and cognitive resilience.
  • Growth hormone release: Patrick has cited research showing that sauna sessions can produce transient but significant spikes in growth hormone, particularly with longer sessions at higher temperatures.

Research context: Beyond the Finnish cohort study, a 2018 meta-analysis published in BMC Medicine found that regular sauna bathing was associated with reduced risk of cardiovascular events, neurocognitive diseases, and mortality. A 2021 review in Mayo Clinic Proceedings corroborated the cardiovascular benefits of passive heat therapy. Patrick’s interpretation of this literature — that sauna use should be considered a core component of a longevity protocol, not merely a recovery tool — represents a position that has gained increasing support in the research community.

Cold Exposure: The Other Side of Thermal Stress

What Patrick has said: Patrick has also discussed cold exposure as a complement to sauna use, though she emphasizes heat exposure more heavily. She has explained that cold exposure triggers the release of norepinephrine (which she has noted can increase 200-300% following cold water immersion at approximately 40 degrees Fahrenheit), which has effects on attention, mood, and potentially brown fat activation. She has discussed the “Soeberg Principle” — ending a thermal stress protocol on cold rather than warm to maximize metabolic effects — and has noted research showing that regular cold exposure can increase brown adipose tissue, which burns calories to generate heat.

Patrick has discussed cold exposure durations of 1-3 minutes at temperatures between 40-59 degrees Fahrenheit (4-15 degrees Celsius), noting that the protocols do not need to be extreme to produce norepinephrine release.

Time-Restricted Eating: Patrick’s Nutritional Framework

While not a supplement, Patrick’s advocacy for time-restricted eating (TRE) is a core part of her protocol and worth noting in the context of her overall approach.

What Patrick has said: Patrick has discussed time-restricted eating extensively, particularly her collaboration with Dr. Satchin Panda at the Salk Institute, who is one of the leading researchers in circadian biology and TRE. She has stated that she typically eats within a 10-12 hour window and has discussed the research showing that TRE can improve metabolic markers, insulin sensitivity, and inflammatory markers — even without changes in caloric intake.

Patrick has noted that TRE works partly by aligning food intake with circadian rhythms, optimizing the body’s metabolic processes that are naturally more active during daylight hours. She has cited studies from Panda’s lab showing that mice fed a high-fat diet within a restricted time window gained less weight and had better metabolic profiles than mice given the same calories with unrestricted access.

What’s Changed in Patrick’s Protocol Recently

Patrick’s approach has been notably consistent over time compared to some other experts, which reflects her research-grounded methodology. However, there have been some shifts worth tracking:

2023-2024: Increased Discussion of NAD+ Biology

Patrick has expanded her coverage of NAD+ precursors, including NMN and NR, in recent FoundMyFitness episodes. While she previously focused primarily on her core stack (sulforaphane, vitamin D, omega-3, magnesium), her recent content has explored NAD+ decline with aging in greater depth. She has been cautious to note that long-term human clinical data is still limited.

2024: Updated Sulforaphane Sourcing Guidance

As the sulforaphane supplement market has expanded, Patrick has provided updated guidance on sourcing. She has emphasized the importance of myrosinase-containing supplements (or consuming mustard seed with glucoraphanin-only supplements to provide the enzyme) and has noted that many new market entrants may not deliver bioactive sulforaphane despite label claims.

2024-2025: Continued Vitamin D Advocacy in Light of New Data

Patrick has continued to advocate for vitamin D testing and supplementation, citing new observational data supporting the 40-60 ng/mL target range. She has also discussed emerging research on vitamin D’s role in immune regulation and respiratory infection prevention.

Ongoing: Exercise as a Core Pillar

Throughout 2024 and into 2025, Patrick has increasingly emphasized the synergy between her supplement protocol and exercise, particularly the combination of resistance training with sauna use. She has discussed research suggesting that sauna use after resistance training may enhance muscle hypertrophy through heat shock protein-mediated pathways.

How Patrick Compares to Other Longevity Experts

Patrick vs. Andrew Huberman

The most visible contrast between Patrick and Huberman is in their omega-3 strategy. Huberman emphasizes EPA at 2-3 grams per day for mood and anti-inflammatory effects; Patrick emphasizes DHA at approximately 2 grams per day for brain structure and neurological aging. Both cite peer-reviewed research to support their positions. Their approaches also differ in overall philosophy: Huberman’s stack spans roughly a dozen supplements covering cognition, hormones, sleep, and general health. Patrick’s stack is smaller and more focused on micronutrient optimization and pathway activation (Nrf2, heat shock proteins, NAD+). Where Huberman takes Tongkat Ali, Fadogia, and Alpha-GPC, Patrick does not discuss these compounds as part of her protocol.

Key difference: Patrick’s protocol is more micronutrient-focused and mechanism-driven. Huberman’s covers a broader optimization surface area including hormonal and nootropic targets.

Cross-reference: See our full breakdown of Huberman’s Supplement Stack 2026.

Patrick vs. Peter Attia

Both Patrick and Peter Attia emphasize evidence-based decision making, but they diverge in their modalities. Attia leans heavily on pharmaceutical interventions (rapamycin, early use of statins, testosterone replacement therapy) and extensive biomarker monitoring through blood panels. Patrick’s approach is more supplement- and lifestyle-focused, with a strong emphasis on mechanisms that can be activated through food-derived compounds (sulforaphane), thermal stress (sauna), and nutritional optimization. Both overlap on foundational supplements: omega-3s, vitamin D, and magnesium.

Key difference: Attia’s framework is pharmaceutical-first and diagnostics-heavy. Patrick’s framework activates endogenous defense systems through nutrients and hormetic stress.

Patrick vs. David Sinclair

Patrick and Sinclair share an interest in NAD+ biology and aging mechanisms, though their public supplement protocols differ. Sinclair’s publicly discussed stack centers on NMN (1g/day), resveratrol (1g/day), and metformin (which he has taken intermittently). Patrick’s is broader in scope and more focused on micronutrient optimization and sulforaphane/Nrf2 activation. Patrick has been more measured in her NMN advocacy compared to Sinclair, typically noting the need for more human data.

Key difference: Sinclair is focused primarily on the NAD+/sirtuin pathway. Patrick covers a wider range of cellular defense systems including Nrf2, heat shock proteins, and omega-3 membrane biology.

The Overlap: What Multiple Experts Agree On

Supplement Patrick Huberman Attia Stanfield
Omega-3 (EPA/DHA) Yes (DHA focus) Yes (EPA focus) Yes Yes
Vitamin D3 Yes (strong advocate) Yes Yes Yes
Magnesium Yes Yes Referenced Referenced
Vitamin K2 Yes (pairs with D3) Yes — Referenced
Sulforaphane Yes (signature) Referenced — —
Creatine — Yes Referenced Yes

The foundational supplements — omega-3s, vitamin D, and magnesium — appear across virtually every evidence-based expert’s protocol. Sulforaphane is where Patrick stands apart, as the most vocal and detailed advocate for the compound among major longevity voices.

Cross-reference: For a comprehensive comparison, see our article on Longevity Expert Stacks Compared 2026.

Cost Estimate: What Patrick’s Core Stack Costs Per Month

Patrick’s protocol is notably more affordable than some other expert stacks (particularly Huberman’s), partly because it is more focused and partly because her signature supplement — broccoli sprouts — can be grown at home for very little.

Supplement Estimated Monthly Cost
Sulforaphane (supplement form, e.g. Avmacol) $30-45
Sulforaphane (homegrown broccoli sprouts) $5-10
Vitamin D3 (4,000-5,000 IU) $8-15
Omega-3 / DHA (high-DHA fish oil) $35-55
Vitamin K2 (MK-7) $10-15
Magnesium (combined forms) $15-25
Multivitamin $20-35
Vitamin C $8-12
Alpha-Lipoic Acid $15-20
NMN (if taking) $40-80
Lion’s Mane (if taking) $20-30
Total Estimated Monthly Cost (core stack) $140-240/month
Total with NMN and Lion’s Mane $200-350/month

For readers on a budget, Patrick’s core emphasis is clear: sulforaphane (grow your own sprouts for under $10/month), vitamin D3 ($8-15/month), omega-3 fish oil ($35-55/month), and magnesium ($15-25/month). This “Patrick essentials” stack can be assembled for approximately $70-100/month, making it one of the most accessible expert-endorsed protocols.

Research Disclaimer

This article is for informational and educational purposes only. It is not medical advice. CoreStacks reports on what experts and researchers have publicly discussed. We do not recommend specific supplements, dosages, or protocols.

The supplements and dosages described in this article are those publicly reported by Dr. Rhonda Patrick on FoundMyFitness, in her published research, and in her public appearances. Individual responses to supplementation vary. Many supplements discussed here have limited long-term human safety data at the doses discussed. Some supplements may interact with medications or medical conditions.

Before starting any new supplement regimen, consult with a qualified healthcare provider who can evaluate your individual health status, medications, and needs. Do not replace prescribed medications with supplements based on podcast or internet content.

Nothing in this article should be construed as a diagnosis, treatment, or cure for any condition. The FDA has not evaluated the statements made about any supplement discussed here.

Frequently Asked Questions

What is Rhonda Patrick’s most recommended supplement?

Sulforaphane — specifically from broccoli sprouts or a myrosinase-containing supplement — is the compound Patrick has discussed most extensively and most enthusiastically across her career. She has dedicated multiple FoundMyFitness episodes to its mechanism of action (Nrf2 pathway activation), sourcing, and preparation. If there is one supplement that defines her protocol, it is sulforaphane.

What vitamin D level does Rhonda Patrick recommend?

Patrick has stated that she targets a serum 25(OH)D level of 40-60 ng/mL, which is higher than many conventional medical guidelines that consider 20-30 ng/mL sufficient. She has argued that this higher range is associated with better outcomes in observational studies on all-cause mortality, immune function, and neurological health. She has emphasized that individuals should get their levels tested rather than taking a fixed dose, since the dose needed to reach optimal levels varies significantly between individuals based on skin color, body composition, sun exposure, and genetics.

How does Rhonda Patrick’s omega-3 approach differ from Huberman’s?

The key difference is in the fatty acid emphasis. Huberman targets 2-3 grams of EPA per day, primarily citing research on mood regulation and anti-inflammatory effects. Patrick emphasizes DHA, targeting approximately 2 grams per day, citing research on brain structure, neuronal membrane composition, and cognitive aging. Both experts take fish oil supplements containing both EPA and DHA — the distinction is in which component they prioritize and the reasoning behind that prioritization. Patrick’s DHA emphasis reflects her focus on long-term brain health and structural neurological aging.

Can you grow your own broccoli sprouts for sulforaphane?

Yes, and Patrick has actively encouraged this approach. She has demonstrated the process on FoundMyFitness, explaining that broccoli sprouts grown at home contain high concentrations of glucoraphanin, the precursor to sulforaphane. The process involves soaking broccoli seeds, rinsing them twice daily in a mason jar with a mesh lid, and harvesting after approximately 3-5 days. Patrick has noted that heating the sprouts to exactly 70 degrees Celsius (158 degrees Fahrenheit) for 10 minutes before consuming can maximize sulforaphane yield. Growing your own sprouts is also significantly cheaper than purchasing sulforaphane supplements — roughly $5-10 per month versus $30-45 for supplement form.

Does Rhonda Patrick take NMN?

Patrick has discussed NMN favorably in the context of NAD+ biology and aging research. She has explained the biochemical rationale for NAD+ precursor supplementation and has noted the preclinical evidence showing age-related NAD+ decline. However, she has been more measured in her advocacy compared to David Sinclair, consistently noting that long-term human clinical data is still emerging. Whether she takes it daily as a core part of her stack, as opposed to discussing it as a compound of interest, has been less definitively stated than her commitment to sulforaphane, vitamin D, and omega-3s.

What is Rhonda Patrick’s sauna protocol?

Patrick has discussed using a traditional sauna (not infrared) at temperatures of 170-180 degrees Fahrenheit (77-82 degrees Celsius) for sessions of 20 minutes or more, 4 or more times per week. This protocol aligns with the parameters used in the Finnish prospective cohort study published in JAMA Internal Medicine (2015), which found that men who used the sauna 4-7 times per week had a 40% reduction in all-cause mortality compared to those who used it once per week. Patrick has emphasized that the benefits appear to be dose-dependent — more frequent sessions at higher temperatures for longer durations were associated with greater risk reduction.

How does Rhonda Patrick’s supplement stack compare in cost to other experts?

Patrick’s core supplement stack (sulforaphane, vitamin D, omega-3, magnesium, K2) costs approximately $140-240 per month using supplement forms, or less if you grow your own broccoli sprouts. This is notably more affordable than Huberman’s full stack (estimated at $320-460/month) and Bryan Johnson’s Blueprint protocol. The cost difference reflects Patrick’s more focused approach — fewer total supplements, with an emphasis on micronutrient optimization and pathway activation rather than covering a broad range of nootropic and hormonal targets.

Where can I find Rhonda Patrick’s latest supplement information?

The most reliable source is FoundMyFitness (foundmyfitness.com), Patrick’s website and podcast platform. She publishes detailed show notes, reports on specific topics (vitamin D, omega-3, sulforaphane), and member-exclusive content including Q&A sessions where she has discussed her personal supplement use. Her YouTube channel (FoundMyFitness) contains her full podcast episodes and shorter clips. Her JRE appearances (#901, #1054, #1474, #1927) are widely available and contain some of her most detailed supplement discussions.

Keep Reading

Sources

  • FoundMyFitness Podcast — Multiple episodes on sulforaphane, vitamin D, omega-3 fatty acids, and sauna protocols
  • FoundMyFitness Vitamin D Report — Comprehensive report on vitamin D biology and supplementation
  • FoundMyFitness Member Content — Q&A sessions and supplement discussions
  • Joe Rogan Experience #901 — Rhonda Patrick on vitamin D, omega-3s, and brain health
  • Joe Rogan Experience #1054 — Rhonda Patrick on sulforaphane, broccoli sprouts, and Nrf2 activation
  • Joe Rogan Experience #1474 — Rhonda Patrick on omega-3 (DHA), aging, and sauna
  • Joe Rogan Experience #1927 — Rhonda Patrick on longevity, heat shock proteins, and supplement updates
  • Patrick RP, Ames BN. “Vitamin D and the omega-3 fatty acids control serotonin synthesis and action.” The FASEB Journal, 2014.
  • Egner PA et al. “Rapid and Sustainable Detoxication of Airborne Pollutants by Broccoli Sprout Beverage.” Cancer Prevention Research, 2014.
  • Singh K et al. “Sulforaphane treatment of autism spectrum disorder (ASD).” Proceedings of the National Academy of Sciences, 2014.
  • Laukkanen T et al. “Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events.” JAMA Internal Medicine, 2015.
  • Knekt P et al. “Serum 25-hydroxyvitamin D concentration and risk of dementia.” Epidemiology, 2014.
  • Tan ZS et al. “Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging.” Neurology, 2012.
  • Satoh T, Bhatt DL. “Systematic review of randomized controlled trials on the efficacy and safety of sauna bathing.” BMC Medicine, 2018.
  • Yoshino J et al. “Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women.” Science, 2021.
  • Jang HS et al. “Nrf2, a master regulator of detoxification and antioxidant, anti-inflammatory, and antiapoptotic genes.” Antioxidants & Redox Signaling, 2019.

CoreStacks independently monitors expert protocols and updates this content regularly. This page was last verified on February 27, 2026. If you notice an update we have missed, contact us.

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Mike Hartnett

Mike tracks what leading longevity researchers actually take, test, and recommend. CoreStacks reports on expert protocols and published research to help you make informed decisions about your health.

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