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 (3)
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 K2 — No benefit of combining them is established by the evidence supplied, and no reduction in vascular calcification is shown. Total vitamin K intake matters mainly for people taking a vitamin K antagonist such as warfarin. Check how much vitamin K each product contains. If you take warfarin or another vitamin K antagonist, do not start, stop or change vitamin K without the prescriber, because a change in vitamin K intake changes how the medicine works.
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. In a large US cohort, supplemental vitamin C of 1,000mg/day or more was associated with a higher risk of new kidney stones in men (HR 1.19). The same analysis did not find the association in women, which does not show that women have no risk. Count total vitamin C from all sources and keep it below 2000mg/day. Space from iron-containing multivitamin if iron status is adequate. People with a history of kidney stones or with hemochromatosis should check high-dose vitamin C with a clinician.
Synergies (6)
CoQ10 + Omega-3 — CoQ10 is better absorbed with a meal that contains fat. How large the gain is has not been shown by a cited study
Omega-3 + Curcumin — Synergistic anti-inflammatory effects through complementary mechanisms
Vitamin D3 + Vitamin K2 — A 2020 meta-analysis of 8 trials found vitamin K plus vitamin D slightly raised total bone density and lowered undercarboxylated osteocalcin. The trials used different vitamin K forms and doses, one of them high-dose MK-4 with alfacalcidol, an active vitamin D drug, so they are not direct evidence for ordinary vitamin D3 with a consumer dose of MK-7. No trial has shown that adding K2 to vitamin D prevents arterial calcification.
Vitamin D3 + Magnesium — Magnesium deficiency impairs vitamin D metabolism and effectiveness
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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