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ApoE 4 and Dr. Rhonda Patrick’s Supplement Playbook for Brain Longevity
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items I made this list for myself to help me track the supplements Dr. Rhonda Patrick uses and recommends to protect brain health, balance lipids, and stay sharp long-term. I thought this might be helpful to others with ApoE 4. This is based on the latest ...
Sections
5
Morning Supplements (no food required)
Morning Supplements to take with food
Afternoon Supplements
Evening Supplements
Supplements to take sometimes
Morning Supplements (no food required)
Take this in the morning. You don't have to take food with it unless you want to.
Rhonda Patrick takes 10 g of Thorne Creatine daily for muscle recovery, energy, and brain support. She mixes it into coffee and favors Thorne for its pure, NSF-certified creatine monohydrate and research-backed cognitive benefits.
Creatine - 90 Servings & Reviews
Rhonda Patrick uses Verisol’s Besha Collagen daily for skin, hair, and joint health. She adds it to coffee or smoothies and cites studies showing collagen peptides can reach cartilage and improve skin hydration, elasticity, and circulation over 12 we...
BESHA Verisol Collagen Bioactive Peptides
Rhonda Patrick takes 5 grams of Thorne Glutamine daily to support muscle recovery and overall metabolic health. Glutamine is a key amino acid heavily used by muscle tissue, especially after workouts or periods of stress.
L-Glutamine Powder & Reviews
On workout or podcast days, Rhonda takes 1 tablespoon of NOW Beet Extract about 90 minutes before activity. Rich in nitrates that boost nitric oxide production, it helps improve blood flow, oxygen delivery, and endurance. This is the capsule form, bu...
NOW Foods Sports Beet Root Veg Nutrition
Morning Supplements to take with food
Take in the morning with food!
Rhonda takes 2 g daily (1 g morning, 1 g evening) of Metagenics OmegaGenics EPA-DHA 2400 for brain and heart health. She recommends IFOS-certified fish or algae oils for purity.
OmegaGenics® Fish Oil EPA-DHA 2400 mg Liquid
She takes 600 mg of Pure Encapsulations ALA daily to boost mitochondrial energy and antioxidant defense, helping recycle vitamins C and E.
Pure Encapsulations Alpha Lipoic Acid 600 mg
Rhonda takes 2 Avmacol Extra Strength tablets daily for detox and cellular protection. It combines broccoli seed extract with myrosinase for better absorption.
Nutramax Avmacol Extra Strength
Afternoon Supplements
She takes Pure Encapsulations ONE daily to fill nutrient gaps and support overall health.
Pure Encapsulations ONE Daily Multivitamin
She takes 3 CocoaVia Cardio Health capsules or 1 scoop daily for circulation, cognition, and skin benefits. The brand’s low heavy-metal content and 500–750 mg of cocoa flavanols per serving make it her go-to choice.
Shop CocoaVia™ Cardio Health Supplements
Rhonda takes one Life Extension PQQ 20 mg capsule daily to support mitochondrial function, brain oxygenation, and overall cognitive performance.
Life Extension PQQ 20 mg, Growth Support
Evening Supplements
Take in the evening!
Rhonda takes 120 mg nightly to support energy metabolism, DNA repair, and muscle recovery.
Pure Encapsulations Magnesium Glycinate Supplement
Rhonda Patrick takes this at night for relaxation and sleep support. It combines three forms of magnesium (gluconate, acetyl taurinate, and citrate) with L-theanine to calm the mind and ease muscle tension. The berry flavor is lightly sweetened with ...
Moon Juice Magnesi-Om Magnesium Powder Supplement
She uses this (about 6,000 IU/day) to maintain optimal vitamin D levels for immunity, bone, and brain health. Vitamin K2 is included to enhance calcium absorption and cardiovascular support.
Pure Encapsulations Vitamin D3 & K2 Support
She takes ~600 mg in the evening for immune and antioxidant protection.
Pure Encapsulations Ester-C & Flavonoids
Rhonda supplements with this to boost mitochondrial energy and heart health.
Pure Encapsulations Ubiquinol-QH 100 mg CoQ10
She takes Inositol Powder (~2 g before bed) to calm the nervous system and support restful sleep.
Pure Encapsulations Inositol Powder Supplement
Rhonda uses this (~10 mg nightly) to improve sleep quality and reduce night terrors.
Pure Encapsulations Melatonin 3 mg Supplement
Supplements to take sometimes
Take as needed for under specific circumstances (flights, stress, drinking, etc.)
Rhonda uses this as needed to boost daily protein. She prefers grass-fed, cold-processed whey isolate for higher purity, fewer fats, and better omega-3 to omega-6 balance.
Whey Protein Isolate - Chocolate & Reviews
She takes this as needed for anti-inflammatory and cognitive support. This phytosome form (Meriva) is highly bioavailable and derived from lead-free organic turmeric.
Pure Encapsulations CurcumaSorb 180's
Rhonda supplements with choline when dietary intake is low. It supports brain health, neurotransmitter production, and cell-membrane integrity.
Pure Encapsulations Choline Bitartrate 275 mg
She uses Visbiome Advanced Probiotic (sachets) every few weeks or after antibiotics/alcohol to replenish gut flora. It contains clinically studied strains from the original VSL#3 formula, with 4× more live bacteria than capsules.
Visbiome Advanced GI Care Probiotic 450B CFU
Rhonda’s go-to brain blend includes this product (Laird’s Performance Mushrooms), CocoaVia Cocoa Powder (linked in the morning list), MCT powder, and cinnamon. It’s her natural cognitive booster, enhancing focus and mental clarity without excess caff...
Mushroom Powder: Lion's Mane, Chaga & Cordyceps
Rhonda likes to add this to Laird’s Performance Mushrooms and CocoaVia Cocoa Powder (with cinnamon) when she needs extra focus.
Quest Nutrition MCT Powder
She uses this for superior absorption and antioxidant protection, especially during travel or immune stress.
Pure Encapsulations Liposomal Vitamin C
Rhonda keeps these lozenges (80–100 mg; mint or orange flavor) on hand for extra immune support during colds or flights.
Life Extension Zinc Lozenges Citrus-Orange