Rhonda Patrick: My top 5 supplements

ByLongevity Notes Editorial
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Peer-Reviewed Research
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Rhonda Patrick

Video Summary · June 26, 2026

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Key Takeaways

  • Omega-3s: Take 2 grams daily to improve omega-3 index.
  • Multivitamin: Take one serving daily (check label for dosage).
  • Vitamin D: Supplement with 4,000 IU daily (70% of people are deficient).
  • Magnesium: Take 250-350mg daily (helps sleep and replenishes lost magnesium from sweat).
  • Creatine: Consider adding for general health benefits.

Supplements & Protocols Mentioned

  • Omega-3s: 2g/day
  • Multivitamin: 1 serving/day (dose varies by brand)
  • Vitamin D: 4,000 IU/day
  • Magnesium: 250-350mg/day (take at night)
  • Creatine: Mentioned as beneficial (no specific dosage given)

Bottom Line

Prioritize these five supplements daily: omega-3s (2g), multivitamin, vitamin D (4,000 IU), magnesium (250-350mg), and consider creatine. Adjust magnesium intake if you sweat heavily.

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Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.

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