Rhonda Patrick: 10 Supplements Everyone Over 65 Should Be Taking (Don’t Skip #3)

Key Takeaways

• Vitamin D: Essential for older adults (65+), especially since sun exposure declines. Aim for sufficient daily supplementation.
• Omega-3: Target an 8%+ Omega-3 index with 1.5-2g daily to support brain and heart health.
• Multivitamin: Prioritize one with lutein & zeaxanthin to delay brain aging and support eye health.
• Magnesium: Critical for DNA repair and energy. Supplement 300-400mg/day (men) or ~300mg/day (women).
• Creatine: 5g/day minimum (10g preferred) for muscle/brain function, especially under stress or aging.

Supplements & Protocols Mentioned

• Vitamin D: Daily dose (amount unspecified; prioritize based on sun exposure and blood levels).
• Omega-3: 1.5-2g/day to reach 8%+ Omega-3 index.
• Multivitamin: Centrum Silver or Pure Encapsulations One (with lutein/zeaxanthin).
• Magnesium: 300-400mg/day (men), ~300mg/day (women).
• Melatonin: 1.5-3mg/night, taken 2+ hours before bedtime for age-related decline.
• Creatine monohydrate: 5-10g/day for muscle/brain support.
• Ubiquinol: For mitochondrial/heart health (dosage unspecified).
• Avmacol: Sulforaphane supplement (dosage unspecified).

Notable Quotes

“Multivitamins have now been shown in three large randomized controlled trials… delayed global brain aging by 2.1 years.”

“Creatine at doses of 10 grams a day probably [helps] in the background of any type of brain stress.”

Bottom Line

Prioritize Vitamin D, Omega-3, a quality multivitamin, magnesium, and creatine for longevity. Add melatonin if sleep declines, and consider ubiquinol/sulforaphane for cellular health.

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