20-05-2025
Biochemist Rhonda Patrick Says Most Supplements Are Useless—These 5 Are the Exception
With aisles full of vitamins promising better sleep, sharper focus, and eternal youth, figuring out which supplements you actually need can feel like playing a game of roulette. But according to biochemist Rhonda Patrick, Ph.D., the solution is refreshingly simple: you only need five.
Patrick—known for her deep dives into longevity, brain health, and performance—appeared on The Dr. Hyman Show to share her supplement insights. Instead of pushing trendy powders or obscure herbs, she focused on five supplements that support cellular health, reduce inflammation, and promote long-term vitality.
Her science-backed picks aren't just for elite athletes or biohackers. They're for anyone who wants to feel sharper, age better, and maybe even fend off chronic disease.
Vitamin D remains one of the most essential—and under-consumed—supplements. The starting dose Patrick recommends is 4,000 IUs daily, which is considered the upper safe limit according to the National Academy of Sciences.
However, individual needs may vary, and a blood test is the only reliable way to know if you're hitting your target. Some people may need more to reach optimal levels, but this dose is a safe and effective baseline for most.
When it comes to heart and brain health, omega-3s are a no-brainer. But the key is dosing, because not all fish oil capsules (the main supplement vehicle for omega-3 fatty acids) are created equal.
Many fish oil supplements list total oil content—for example, 1,000 milligrams—but only contain 200 to 300 milligrams of actual EPA and DHA. Check your label carefully and adjust your dosage accordingly. A good target for most people is 1.5 to 2 grams per day of EPA and DHA combined.
"There's so many different micronutrients—it really covers a lot of the bases," Patrick said about multivitamins.
Supplementing with a high-quality multivitamin helps fill in nutritional gaps, especially for hard-to-get micronutrients like selenium, boron, and vitamin A. Choose one without artificial colors and unnecessary fillers.
Stress, caffeine, alcohol, and sweating all deplete magnesium—and most people aren't getting enough of this supplement. It's essential for brain function, muscle recovery, and DNA repair.
The ideal magnesium dose for most people is 250 to 300 milligrams per day. Look for organic salt forms, like magnesium citrate, which helps with constipation, or magnesium glycinate, which is gentle on the gut. Magnesium malate is another solid option, but Patrick advises against magnesium oxide for its poor absorption.
Sulforaphane is a potent antioxidant compound found in cruciferous vegetables, like broccoli sprouts. This plant compound activates the NRF2 pathway, boosting glutathione—the body's master antioxidant and detoxifier.
