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.
Aimed at (inferred from 14 mapped members)
Evidence makeup
Core
Targets an omega-3 index ~8–12%.
Strong 9.0~2 g EPA+DHA (lowered in 2025) · splitTitrated to serum 40–60 ng/mL.
Moderate 7.5~4000–6000 IUCalcium handling / arterial health.
Moderate 6.0~100 mcg, with D3Sleep, neuromuscular, sufficiency.
Strong 8.5magnesium glycinate ~120 mg + a blend pre-bedNRF2 activation — detox/antioxidant gene expression.
Moderate 5.5Avmacol, 2 tablets/dayMicronutrient insurance.
Moderate 6.01/dayMuscle + cognition.
Strong 9.5~10 g (split)
Situational
Mitochondrial energy.
Strong 8.0~100 mg (ubiquinol)Mitochondrial / antioxidant.
Moderate 7.0~600 mgInflammation; epigenetic-aging angle.
Moderate 7.5~1 g (phytosomal)Sleep (cites reducing night terrors).
Strong 8.5~3 mg · before bedAntioxidant.
Strong 8.0~500–1000 mgMitophagy (experimental).
Moderate 6.0no dose info (Timeline)NAD+ precursor (framed as experimental).
Moderate 5.5no dose info (experimental)
“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 →