Rhonda Patrick — biomarker-driven foundational stack
The FoundMyFitness scientist’s evidence-first, biomarker-titrated stack — high-dose omega-3 and vitamin D to lab targets, plus sulforaphane and a mitochondrial layer. Documented as reported, not endorsed; she titrates to bloodwork rather than fixed doses.
Rhonda Patrick, PhD is a biomedical scientist and science communicator who runs FoundMyFitness, known for evidence-based deep dives on nutrition, micronutrients and aging.
Documented, not endorsed. What Rhonda Patrick, PhD reports taking (as of 2026-06) — not medical advice, not a recommendation. We sell nothing; each item links to its independently evidence-graded card.
“Start” adds the 14 evidence-graded compounds to your own stack to edit — gated research compounds excluded. Not an endorsement.
Watch-outs (2)
Multivitamin ✕ Vitamin D3 — Combined D3 intake above 4000 IU/day long-term increases risk of hypercalcemia, hypercalciuria, kidney stone formation, and vascular calcification. The effect is amplified when calcium intake is also high. Quantify total vitamin D from all supplements. If using standalone D3, choose a product accounting for multivitamin D3 content. Monitor serum 25(OH)D; maintain 40–60 ng/mL as optimal range. Avoid exceeding 4000 IU/day without medical supervision and confirmed 25(OH)D testing.
Multivitamin ✕ Vitamin C — Combined intake can exceed 2000mg/day UL. In iron-replete individuals, enhanced iron absorption from multivitamin iron + vitamin C may contribute to iron excess. Oxalate excretion increases, elevating kidney stone risk in susceptible individuals. Total vitamin C from all sources should remain below 2000mg/day. Space from iron-containing multivitamin if iron status is adequate. Individuals with hemochromatosis or kidney stone history should be particularly cautious.
Synergies (7)
CoQ10 + Omega-3 — Taking CoQ10 with fats increases absorption by 3-5x
Omega-3 + Curcumin — Synergistic anti-inflammatory effects through complementary mechanisms
Vitamin D3 + Vitamin K2 — K2 prevents arterial calcification while enhancing bone mineralization from vitamin D
Vitamin D3 + Magnesium — Magnesium deficiency impairs vitamin D metabolism and effectiveness
Multivitamin + Vitamin K2 — Complementary coverage of vitamin K-dependent proteins across hepatic (clotting) and extrahepatic (bone, vascular) compartments. Enhanced bone mineral density and reduced vascular calcification compared to either alone.
Multivitamin + Magnesium — Magnesium supplementation enhances the functional efficacy of vitamin D3 and B-vitamins in the multivitamin by providing the essential mineral cofactor for their enzymatic activation and utilization. Improved energy metabolism, sleep, and muscle function outcomes.
Melatonin + Magnesium — Enhanced sleep onset and quality through different mechanisms
Documented supplement–supplement interactions between members of this stack — not a personal interaction check. Full interaction checker →
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