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Sauna + Core Supplement Stack

Updated July 8, 2026

Rhonda Patrick's routine pairs her Big 5 supplements, omega-3, vitamin D, a multivitamin, magnesium and sulforaphane, with sauna heat. The supplements correct common deficiencies, and sauna use tracks with lower mortality in large Finnish population studies, where frequency matters more than one heroic session. Diet comes first, supplements fill gaps, and heat adds hormesis.

🔥
Rhonda Patrick
Biomedical Scientist · FoundMyFitness
Not endorsed · Based on the published work of Rhonda Patrick
Daily time
Daily
Steps
8
Difficulty
Beginner
Sources
4
View the steps →
What it is

Patrick built one of the most evidence-grounded routines in the field. The core is her Big 5 supplements (omega-3, vitamin D, a multivitamin, magnesium and sulforaphane) to correct common deficiencies, plus regular sauna heat stress for cardiovascular and stress-resilience benefits. Diet comes first; supplements fill the gaps; heat adds hormesis.

Why it works▼
Most people run low in omega-3, vitamin D and magnesium, and correcting those has broad, well-evidenced benefits. Sulforaphane activates the Nrf2 antioxidant defence pathway. Sauna raises core temperature enough to trigger heat-shock proteins and a cardiovascular load that, in large Finnish population studies, tracks with lower mortality. Frequency matters more than heroic single sessions.
The evidence
Sources
Published work by Rhonda Patrick, cited straight to the source: long-form episodes, clips, peer-reviewed papers and their own writing. Select any to view it here.
1
Sauna bathing is associated with reduced cardiovascular mortality (Laukkanen et al., prospective cohort)
Paper · BMC Medicine, 2018 · PMC6262976
2
Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events (Laukkanen et al.)
Paper · JAMA Internal Medicine, 2015
3
FoundMyFitness: the science of sauna use for health and longevity (Rhonda Patrick)
Video
4
FoundMyFitness: Rhonda Patrick's exact supplement routine (doses, brands)
Video
Source viewer
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The protocol
Clinical strong human trials Mixed some or emerging evidence Commercial weak or unproven, sold widely Equipment / Test not an evidence claim How we grade →
Daily

Omega-3 (EPA/DHA)

~2,000-2,400 mg EPA/DHA; aim for an omega-3 index above 8%

Patrick's most emphatic supplement: broad evidence for brain, heart and inflammation.

FoundMyFitness
For this stepClinical
Omega-3 fish oil
2g or more combined EPA/DHA daily
Daily

Vitamin D3 with K2

4,000-6,000 IU D3 + 100 mcg K2 (MK-7); target blood level 40-60 ng/mL

Corrects a near-universal deficiency; K2 directs calcium to bone, not arteries. Test your level.

FoundMyFitness
For this stepClinical
Vitamin D3 + K2
Dose to a blood-level target
Daily

Magnesium

~120-130 mg glycinate in the day; a magnesium + L-theanine blend at night

Involved in 300+ enzymatic reactions; supports sleep, stress and cellular function.

FoundMyFitness
For this stepClinical
Magnesium glycinate
Around 120mg at night
Daily

Sulforaphane

Broccoli sprouts, or a myrosinase-active supplement (e.g. Avmacol)

One of the most studied activators of the Nrf2 antioxidant pathway. Make sure it is bioactive.

FoundMyFitness
For this stepMixed
Sulforaphane (broccoli sprout extract)
Glucoraphanin plus myrosinase for activation
Daily

Multivitamin and creatine

A quality multivitamin as a safety net; creatine 5 g/day

The multivitamin catches gaps; creatine is among the best-evidenced supplements for muscle and brain.

FoundMyFitness
For this stepClinical
Multivitamin + creatine monohydrate
A broad multivitamin paired with 5g creatine
4x+/week

Sauna heat stress

~79 C / 174 F, about 20 min, 4 or more sessions per week

Heat-shock proteins plus cardiovascular load; frequency drives the association with benefit.

FoundMyFitness
For this stepEquipment
Home sauna or sauna tent
At-home heat-stress option
After sauna

Rehydrate and replace electrolytes

Water plus sodium and potassium

You lose meaningful fluid and salt in the heat.

FoundMyFitness
For this stepMixed
Electrolyte mix
Post-sauna rehydration
Optional

Mitochondrial and antioxidant extras

PQQ ~20 mg, CoQ10/ubiquinol, alpha-lipoic acid ~600 mg, as desired

Lower priority than the Big 5; for those who want broader mitochondrial support.

FoundMyFitness
For this stepMixed
CoQ10 (ubiquinol)
Optional mitochondrial support
Is this for you?
Good fit if
  • People who want an evidence-first, minimal supplement stack
  • Likely low in omega-3, vitamin D or magnesium (most people)
  • Recovery and longevity focused
  • Anyone with sauna access or a home sauna
Cautions
  • High-dose vitamin D and melatonin: dose to your blood levels and test, do not blindly megadose
  • Sauna: pregnancy, low blood pressure or cardiac conditions, clear it with a doctor first; hydrate
  • Supplements fill gaps, they do not replace a good diet; get bloodwork (omega-3 index, vitamin D)
  • Sulforaphane products vary widely; many lack active myrosinase, so potency differs
  • Educational only, not medical advice
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Update history
  • July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Rhonda Patrick and is not created, reviewed, endorsed by, or affiliated with Rhonda Patrick or Biomedical Scientist · FoundMyFitness.

Sauna + Core Supplement Stack
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