Rhonda Patrick: 3 Supplements Every Parent Should Be Giving Their Kids (But Likely Aren’t)

Key Takeaways

• Vitamin D3 – Give children 600-1000 IU daily (400-600 IU for under 4s). Use drops like Carlson’s or Thorne D3+K2.
• Omega-3s – Supplement with 250-500mg EPA/DHA daily. Use flavored liquids (Carlson’s berry) or high-quality capsules (Pure Encapsulations).
• Multivitamin – Use as insurance for picky eaters. Metagenics chewable is a good option with minimal sugar.
• Calcium – Aim for 1000-1300mg daily from food first (yogurt, cheese, greens). Supplement only if dietary intake falls short.

Supplements & Protocols Mentioned

• Creatine – 2.5g/day for sports performance and brain health.
• Protein powder – Momentus brand (avoid emulsifiers) for smoothies when needed.

Notable Quotes

“Vitamin D3 is a foundational supplement… most parents are slathering their children in sunscreen”

“Iron supplementation’s a bit tricky… don’t cross that bridge unless you have to”

Bottom Line

Prioritize Vitamin D3, Omega-3s, and a multivitamin for kids. Use food-first for calcium/iron, supplement only when necessary. Consider creatine and clean protein powders for active children.

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