Dr. Rhonda Patrick's Stack

Cadence: Daily - Taken daily (dose individualized)

Dosage: Discusses omega-3 supplementation as a core part of her routine; includes dose/timing/brand considerations.

Cadence: Daily - Taken daily (dosing discussed)

Dosage: Highlights creatine as a broadly useful supplement; discusses dosing approach and practical considerations.

Cadence: Daily - Taken daily (often paired with monitoring)

Dosage: Included among her top daily supplements; commonly discussed in the context of micronutrient adequacy.

Cadence: Daily - Taken daily (often later in the day)

Dosage: Included among her top daily supplements; discussed as a common nutrient gap and as part of routine supplementation.

Cadence: Daily - Regular use (food and/or supplement forms)

Dosage: Frequently discusses sulforaphane as a longevity/healthspan-related dietary phytochemical; appears in her longevity habits discussion.

Cadence: Occasionally - Included regularly as a food source

Dosage: Uses broccoli sprouts as a practical dietary source for sulforaphane-related compounds.

Cadence: Weekly - Included weekly (frequency discussed)

Dosage: Describes including HIIT as part of her fitness routine alongside zone 2 and strength training.

Cadence: Weekly - Included weekly (structure discussed)

Dosage: Discusses higher-intensity aerobic work aimed at cardiorespiratory fitness as part of her routine.

Cadence: Daily - Daily low-intensity movement

Dosage: General daily movement/steps are described as part of the broader weekly training mix and activity base.

Cadence: Weekly - 2–4 sessions per week

Dosage: Frequently discusses sauna use in relation to cardiovascular and longevity research.

Cadence: Daily - High-fiber whole-food diet

Dosage: Frequently discusses dietary fiber intake for gut health metabolic regulation and longevity.

Cadence: Weekly - Multiple servings per week

Dosage: Emphasizes seafood consumption as a major source of omega-3s iodine and micronutrients.

Cadence: Daily - Diverse plant foods

Dosage: Regularly highlights polyphenol diversity as important for oxidative stress and cellular signaling.

Cadence: Daily - Taken in the evening (timing discussed)

Dosage: Mentions supplementing with melatonin and explains why she uses it; details covered in routine update.

Cadence: Daily - Taken daily in studies she highlights

Dosage: Highlights aged garlic supplementation research in cardiovascular contexts (e.g., plaque-related outcomes) and discusses study-level dosing in commentary.

Cadence: Daily - Dose varies

Dosage: Discusses curcumin as a polyphenol with anti-inflammatory research interest.

Cadence: Daily - 10–20 g daily

Dosage: Mentions collagen supplementation in the context of connective tissue and protein intake.