Rhonda Patrick's Supplement & Training Routine
Last verified · 8 primary sources
Summary
What Rhonda Patrick has said about her own supplements, training, heat and cold exposure, and diet, from clip transcripts posted on her FoundMyFitness site between February 2024 and January 2026. She has said she has no affiliation with the supplement brands she named in her June 2025 routine clip.
- 27 sourced items
- 18 supplements
- 3 devices
- Last verified Oct 17, 2026
Everything below is what Rhonda Patrick has publicly said, quoted and linked to the original source with its date. Gaps are marked “not publicly stated”. Rhonda Patrick has not reviewed or endorsed this page.
Timeline
- Morning
- Creatine (Thorne), June 2025 statement · 2 5-gram doses supplement
- Creatine, September 2025 talk · 10 grams supplement
- Glutamine (Thorne) · 1 5-gram dose supplement
- CocoaVia, September 2025 talk supplement
- Eggs at breakfast diet
- Midday
- Multivitamin (Pure Encapsulations) supplement
- PQQ supplement
- CocoaVia (cocoa flavanols), June 2025 statement supplement
- Evening
- Vitamin D (standalone; brand not named) · about 2,000 IUs supplement
- Magnesium glycinate (Pure Encapsulations) · I think it's like 125 milligrams supplement
- Melatonin · 3 milligrams supplement
- Ubiquinol (Pure Encapsulations VesiSorb) supplement
- Myo-inositol (Pure Encapsulations) · a scoop supplement
- Hot tub / jacuzzi · about 104°F device
- Heat session a couple of hours before bed sleep
- Night
- Vitamin K2 supplement
- Tru Niagen (nicotinamide riboside) supplement
Time of day not publicly stated for: Beetroot extract (NOW), endurance/podcast days, Fish oil (omega-3), brand not named, Sulforaphane (Avmacol), Nuun electrolytes after sauna, Sauna (brand not named), February 2024 statement, Cold plunge (seasonal), CrossFit training, Zone 2 runs, Peloton Tabatas, Protein target.
Supplements
| Product | Dose (as stated) | Source | Buy |
|---|---|---|---|
Creatine (Thorne), June 2025 statement“In the morning, I take 2 5-gram doses of creatine.” | 2 5-gram doses | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
Creatine, September 2025 talk“I also take 10 grams of creatine in the morning.” | 10 grams | As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref] | No link |
Glutamine (Thorne)“And then I take 1 5-gram dose of glutamine.” | 1 5-gram dose | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
Beetroot extract (NOW), endurance/podcast days“on days where I'm doing endurance, or maybe days when I'm doing a podcast or a Q&A like today, I'll take a tablespoon of beetroot extract. And that's from NOW brand.” | a tablespoon | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
Fish oil (omega-3), brand not named“I think I was taking four grams, and now I'm doing two.” | about 1 gram with breakfast; another gram after dinner | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "Why did you lower your omega-3 dose?" starts 00:05:16) [ref] | No link |
Sulforaphane (Avmacol)“So I take Avmacol, which has really been published in many many different studies.” | at least two of those a day | As stated Mar 2, 2025 in Five Supplements Dr. Rhonda Patrick Prioritizes (clip from Q&A #67) (Clip transcript) [ref] | No link |
Multivitamin (Pure Encapsulations)“I get 2,000 IUs in my multivitamin, which is one by Pure Encapsulations.” | Not publicly stated | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
Vitamin D (standalone; brand not named)“I'm taking about 2,000 IUs of vitamin D” | about 2,000 IUs | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
Magnesium glycinate (Pure Encapsulations)“with my magnesium, I'm taking magnesium glycinate, the Pure Encapsulations one. I think it's like 125 milligrams.” | I think it's like 125 milligrams | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
Melatonin“I take 3 milligrams of melatonin” | 3 milligrams | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
Ubiquinol (Pure Encapsulations VesiSorb)“I've shifted to the pure encapsulations VesiSorb ubiquinol” | Not publicly stated | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
Myo-inositol (Pure Encapsulations)“I take myo-inositol in the evening as well, a scoop of it, and that's Pure Encapsulations.” | a scoop | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
PQQ“In the afternoon, I take my PQQ and my CocoaVia and my multivitamin, and that's usually with my lunch.” | Not publicly stated | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
CocoaVia (cocoa flavanols), June 2025 statement“In the afternoon, I take my PQQ and my CocoaVia and my multivitamin, and that's usually with my lunch.” | Not publicly stated | As stated Jun 25, 2025 in How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35) [ref] | No link |
CocoaVia, September 2025 talk“I also take CocoaVia in the morning” | Not publicly stated | As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref] | No link |
Vitamin K2“At night, I take magnesium, more omega-3, vitamin D, vitamin K2, and Tru Niagen for NAD.” | Not publicly stated | As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref] | No link |
Tru Niagen (nicotinamide riboside)“At night, I take magnesium, more omega-3, vitamin D, vitamin K2, and Tru Niagen for NAD.” | Not publicly stated | As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref] | No link |
Nuun electrolytes after sauna“Or I'll do the Nuun, the electrolyte supplement Nuun.” | Not publicly stated | As stated Feb 22, 2024 in How Dr. Rhonda Patrick Uses Sauna and Heat (clip from MedCram appearance) (Clip transcript) [ref] | No link |
Devices
- Sauna (brand not named), February 2024 statement
“The sauna is typically around 186°F when I get in.”
As stated Feb 22, 2024 in How Dr. Rhonda Patrick Uses Sauna and Heat (clip from MedCram appearance) (Clip transcript) [ref]No link - Hot tub / jacuzzi
“But our jacuzzi is about 104°F.”
As stated Feb 22, 2024 in How Dr. Rhonda Patrick Uses Sauna and Heat (clip from MedCram appearance) (Clip transcript) [ref]No link - Cold plunge (seasonal)
“For cold exposure, I'm a seasonal cold exposure person.”
As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref]No link
Diet
- Protein target · about 1.6 grams per kilogram of body weight per day
“I aim for about 1.6 grams per kilogram of body weight per day.”
As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref] - Eggs at breakfast
“For breakfast, I'll have some eggs.”
As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref]
Sleep
- Heat session a couple of hours before bed
“So, that is something that I do a couple of hours before bed.”
As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref]
Exercise
- CrossFit training · 3 hours a week
“So, I do CrossFit training for 3 hours a week.”
As stated Jan 23, 2026 in How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript) [ref] - Zone 2 runs · 2 days a week
“2 days a week, I go for like a pretty nice zone 2 run.”
As stated Dec 19, 2024 in How Dr. Rhonda Patrick Structures Strength and Cardio Training (clip from Q&A #65) (Clip transcript) [ref] - Peloton Tabatas
“I also do Peloton Tabatas as well.”
As stated Dec 19, 2024 in How Dr. Rhonda Patrick Structures Strength and Cardio Training (clip from Q&A #65) (Clip transcript) [ref]
Editor’s notes
Brands and affiliation. In her June 2025 routine clip, Patrick names Thorne for creatine and glutamine, NOW for beetroot extract, and Pure Encapsulations for her multivitamin, magnesium, ubiquinol and myo-inositol. In the same clip she says “I don’t have any affiliation with these brands” (FoundMyFitness clip).
Pattern. Her June 2025 list is organized by time of day. Creatine and glutamine come in the morning, PQQ, CocoaVia and the multivitamin with lunch, and vitamin D, magnesium, ubiquinol, myo-inositol and melatonin in the evening (clip).
What changed. Comparing the June 2025 clip with the talk the host dates to September 2025 (clip):
- Creatine went from two separate 5 g morning doses to “10 grams” in the morning.
- CocoaVia moved from lunch to the morning.
- Tru Niagen appears in the later talk but not the earlier list.
Her heat routine across these sources:
- Feb 2024: a four-times-a-week sauna baseline at about 186°F (MedCram clip).
- Dec 2024: after intense workouts, often a shorter session at about 175°F for about 20 minutes; aims for 3–4 sessions a week (Q&A #65 clip).
- Sept 2025: heat a couple of hours before bed rather than after exercise.
Gaps. She did not state doses for PQQ, CocoaVia, ubiquinol, vitamin K2 or Tru Niagen, and the page shows them as not publicly stated. She did not name a brand for her fish oil, standalone vitamin D or sauna. None of the sources describe her bedtime, sleep duration or any sleep tracker. The quotes come from public clip transcripts on foundmyfitness.com. The full Q&A audio is members-only and was not reviewed.
What changed over time
- : In a talk the host dates to September 2025, she said she takes 10 grams of creatine and CocoaVia in the morning. She named Tru Niagen, which was not in her June 2025 list. She said she used to do sauna sessions after exercise ("I used to do some sauna sessions after exercise to lengthen the workout") and now uses heat a couple of hours before bed.Source: How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript), dated Jan 23, 2026 [ref]
- : Said "I also take melatonin right now because I'm jet-lagged."Source: How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") (Clip transcript), dated Jan 23, 2026 [ref]
- : Said she lowered her fish oil from about four grams to two ("I think I was taking four grams, and now I'm doing two.").Source: How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "Why did you lower your omega-3 dose?" starts 00:05:16), dated Jun 25, 2025 [ref]
- : Described creatine as two 5-gram morning doses, and took CocoaVia and her multivitamin with lunch.Source: How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35), dated Jun 25, 2025 [ref]
- : Said "usually I take 5 to 10 grams of creatine per day" and "most of the time I'm taking 10 grams".Source: How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "What type of creatine do you take and do you combine it with protein?" starts 00:09:53), dated Jun 25, 2025 [ref]
- : Has said she takes 3 mg of melatonin ("So I take three milligrams.").Source: How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) (Clip transcript; parent Q&A #71 segment "Why do you take melatonin?" starts 00:03:31), dated Jun 25, 2025 [ref]
- : Said that when she does a sauna right after an intense workout she often does a shorter one ("Oftentimes I only do a sauna at like 175 for like 20 minutes because I'm already just so hot and spent"); she said she tries to sauna 3 or 4 times a week.Source: How Dr. Rhonda Patrick Structures Strength and Cardio Training (clip from Q&A #65) (Clip transcript), dated Dec 19, 2024 [ref]
- : Described a sauna baseline of four sessions a week ("So, my baseline is four times per week") at about 186°F.Source: How Dr. Rhonda Patrick Uses Sauna and Heat (clip from MedCram appearance) (Clip transcript), dated Feb 22, 2024 [ref]
Sources
- How Exercise, Nutrition, and Heat Fit Into a Weekly Routine (clip from Biote presentation; host frames it "As of September 2025") · video · Jan 23, 2026 · Clip transcript
- How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) · podcast · Jun 25, 2025 · Clip transcript; parent Q&A #71 segment "What supplements do you take and when?" starts 00:00:35
- How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) · podcast · Jun 25, 2025 · Clip transcript; parent Q&A #71 segment "Why do you take melatonin?" starts 00:03:31
- How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) · podcast · Jun 25, 2025 · Clip transcript; parent Q&A #71 segment "Why did you lower your omega-3 dose?" starts 00:05:16
- How Dr. Rhonda Patrick Builds Her Supplement Routine (clip from Q&A #71) · podcast · Jun 25, 2025 · Clip transcript; parent Q&A #71 segment "What type of creatine do you take and do you combine it with protein?" starts 00:09:53
- Five Supplements Dr. Rhonda Patrick Prioritizes (clip from Q&A #67) · podcast · Mar 2, 2025 · Clip transcript
- How Dr. Rhonda Patrick Structures Strength and Cardio Training (clip from Q&A #65) · podcast · Dec 19, 2024 · Clip transcript
- How Dr. Rhonda Patrick Uses Sauna and Heat (clip from MedCram appearance) · podcast · Feb 22, 2024 · Clip transcript
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