Rhonda Patrick: The 8 Supplements I’d Take to a Desert Island

Key Takeaways

• Take 4,000 IU vitamin D daily – Critical for immune function and synergizes with omega-3s to slow biological aging.
• Consume 1.6-2g marine omega-3s daily – Raises omega-3 index to 8%+, linked to 5-year lifespan increase and 50% lower Alzheimer’s risk.
• Use magnesium glycinate – Supports sleep and muscle function (dosage not specified).
• Take 10g creatine daily – Enhances brain and muscle performance beyond typical 5g athletic doses.
• Prioritize sulforaphane (Avmacol/Nutramax) – Potent activator of cellular detox pathways.

Supplements & Protocols Mentioned

• Vitamin D: 4,000 IU/day
• Marine omega-3s: 1.6-2g/day (EPA/DHA)
• Multivitamin: Unspecified brand/dose
• Magnesium glycinate: Preferred form (dose unspecified)
• Sulforaphane: From Avmacol or Nutramax
• Creatine: 10g/day
• Ubiquinol: Form of CoQ10 (dose unspecified)
• Phytosomal curcumin: Enhanced absorption form (dose unspecified)

Notable Quotes

“Low omega-3 index was like smoking in terms of life expectancy.”

“People with a high omega-3 index that do not smoke have the longest life expectancy.”

Bottom Line

Prioritize vitamin D (4,000 IU) and marine omega-3s (2g/day) as foundational supplements, combined with exercise for maximum longevity benefits.

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