INDEX ONLINE · v4.214,186 TRIALS SYNTHESISED263 MOLECULES TRACKEDUPDATED 2026-05-06

Frontier · Expert StackUpdated April 2026

Rhonda Patrick

PhD Biomedical Science · Host, FoundMyFitness Podcast

Patrick's framework centres on micronutrient sufficiency as the foundation of longevity — the idea that most people are deficient in key vitamins and minerals that act as cofactors in DNA repair and mitochondrial function. She layers targeted supplementation on top of an exercise-first, whole-food baseline.

Supplement Stack

Vitamin D3

5000 IU

Timing:Morning with fat

Disabled autophagyMicrobiome alterations

Vitamin K2 (MK-7)

180 µg

Timing:With D3

Microbiome alterations

Omega-3 (EPA + DHA)

2–4 g combined

Timing:With largest meal

Microbiome alterationsDisabled autophagy

Magnesium (glycinate)

400 mg

Timing:Evening

Mitochondrial dysfunctionDisabled autophagy

Sulforaphane (broccoli sprout extract)

30–60 mg

Timing:Morning

Genomic instabilityCellular senescence

Patrick is a leading researcher on sulforaphane and NRF2 activation

Lutein + Zeaxanthin

20 mg lutein / 4 mg zeaxanthin

Timing:With fat

Genomic instability

Eye health and cognitive function

Vitamin C (liposomal)

1000 mg

Timing:Morning

Genomic instability

Zinc (bisglycinate)

15–30 mg

Timing:Evening (away from copper)

Genomic instabilityDisabled autophagy

Copper

1–2 mg

Timing:Morning (away from zinc)

Mitochondrial dysfunction

Balances zinc supplementation

Not in registry

Probiotics (multi-strain)

10–50 billion CFU

Timing:Morning on empty stomach

Chronic inflammation

Not in registry

Molecule	Dose	Timing	Tier	Hallmarks	Cart
Vitamin D3	5000 IU	Morning with fat	I	Disabled autophagyMicrobiome alterations
Vitamin K2 (MK-7)	180 µg	With D3	II	Microbiome alterations
Omega-3 (EPA + DHA)	2–4 g combined	With largest meal	I	Microbiome alterationsDisabled autophagy
Magnesium (glycinate)	400 mg	Evening	I	Mitochondrial dysfunctionDisabled autophagy
Sulforaphane (broccoli sprout extract) Patrick is a leading researcher on sulforaphane and NRF2 activation	30–60 mg	Morning	II	Genomic instabilityCellular senescence
Lutein + Zeaxanthin Eye health and cognitive function	20 mg lutein / 4 mg zeaxanthin	With fat	I	Genomic instability
Vitamin C (liposomal)	1000 mg	Morning	I	Genomic instability
Zinc (bisglycinate)	15–30 mg	Evening (away from copper)	I	Genomic instabilityDisabled autophagy
Copper Balances zinc supplementation	1–2 mg	Morning (away from zinc)	II	Mitochondrial dysfunction	—
Probiotics (multi-strain)	10–50 billion CFU	Morning on empty stomach	II	Chronic inflammation	—

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

1Sauna 4–7× per week, 20 min at 80°C — Patrick has published extensively on sauna and cardiovascular mortality
2Cold exposure after sauna (contrast therapy)
3HIIT and resistance training 4–5× per week
4Whole-food, micronutrient-dense diet — emphasises cruciferous vegetables for sulforaphane
5Time-restricted eating (14–16 hour fast)
6Tracks micronutrient status via regular blood panels (25-OH vitamin D, omega-3 index, ferritin, zinc/copper ratio)
7Minimises alcohol — Patrick has discussed alcohol's impact on sleep architecture and cancer risk

Important Caveats

Patrick's sulforaphane research is among the most rigorous in the field, but most human trials are small. Her supplement list is extensive and may not be appropriate for everyone — interactions with medications (especially anticoagulants and immunosuppressants) should be reviewed with a physician.

Sources & References

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Stack summary

Total molecules10

Tier I (RCT)6

Tier II (human trials)4

Tier III (mechanism)0

Rx-only items0

In your cart0

This protocol is curated by Vitaei from publicly available information. It is not endorsed by Rhonda Patrick and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.

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