The Foundational Daily Stack
Rhonda Patrick's actual daily routine: a small, evidence-led core of supplements built on testing your own levels and eating well first, not a 30-pill biohacker stack.
Test your levels, then dose to a target Omega-3 index (aim ~8%+) and vitamin D (aim ~40 to 60 ng/mL)
Patrick's core principle: measure, then dose to a target rather than guessing. Two cheap blood tests, omega-3 index and 25(OH)D, tell you how much you actually need and let you confirm it later.
Omega-3 (EPA and DHA) ~2g+ combined EPA/DHA daily; dose to an omega-3 index near 8%
Her most emphasised supplement, for brain, heart and a healthy inflammatory balance. She doses to the omega-3 index rather than a fixed pill count, and uses a high-quality, third-party-tested fish oil.
Vitamin D3 with K2 D3 dosed to a blood level of ~40 to 60 ng/mL; K2 ~100mcg (MK-7)
Vitamin D is hard to maintain year-round; she doses D3 to a tested blood level and pairs it with K2 (MK-7), which helps direct calcium to bone rather than arteries.
Magnesium ~120mg glycinate in the day; a magnesium blend at night
Magnesium is widely under-consumed and supports sleep, muscle and stress. She splits it: glycinate during the day and a magnesium blend before bed to wind down.
Creatine ~5g per day
No longer just for athletes in her view: creatine supports muscle, strength and increasingly the brain, especially under sleep deprivation or stress. Any third-party-tested monohydrate works.
A quality multivitamin One daily, as a safety net
She calls a multivitamin 'nutritional insurance' to cover gaps you may not know you have, and prefers one with bioavailable nutrient forms. Evidence is mixed, so treat it as a backstop to a good diet, not a substitute.
Sulforaphane (broccoli sprouts or extract) Broccoli sprouts, or a stabilised sulforaphane supplement
A long-standing interest of hers for its effects on the body's antioxidant and detoxification pathways. Evidence is still emerging, so it sits in the optional tier; broccoli sprouts are the food-first route.
Food first, plus sauna and a consistent eating window Whole-food diet; regular sauna; time-restricted eating
Supplements fill gaps; they do not replace the basics. She eats a nutrient-dense whole-food diet, uses the sauna regularly (see her dedicated heat protocol), and keeps a consistent daily eating window.
This protocol works from your actual levels. Testing partner coming soon.
- Omega-3 index & vitamin D blood test
We may earn a referral fee if you book testing through a future partner link; it will never affect which tests are listed here. This is not medical advice or a diagnosis.
Most of this stack exists to correct common gaps and hit measurable targets.
View sources
Rhonda Patrick's exact supplement routine (doses, timing, brands)
FoundMyFitness: omega-3, vitamin D and micronutrient research
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 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 PhD · FoundMyFitness.
Is this for you
- Anyone who wants a short, evidence-led core stack rather than 30 pills
- People willing to test their levels and dose to a target
- Those who under-eat fatty fish or get little sun
- Anyone building a sensible foundation before adding anything exotic
Cautions
- Rhonda Patrick has a PhD in biomedical science; she is not a medical doctor and does not give individual medical advice. This is educational only.
- Test first and dose to your own levels. Vitamin D in particular should be dosed to a blood level; very high intakes (above ~4,000 IU/day) should be clinician-guided and monitored.
- Multivitamins and sulforaphane have mixed or still-emerging evidence; treat them as optional extras on top of a good diet, not essentials.
- Buy third-party-tested products, and check supplements against any medications or conditions with your physician (for example, omega-3 at high doses if you are on blood thinners).
- Food first. Supplements fill gaps; they do not replace a nutrient-dense diet, sleep and exercise.
Some links earn us a commission. It never affects our picks or grades. See our affiliate disclosure.