Dr. Rhonda Patrick’s The “Big 5”
Biomedical scientist · founder of FoundMyFitness
Goal: Cover the highest-impact nutritional bases for long-term health
Dr. Rhonda Patrick is a biomedical scientist who breaks down the research on nutrition and longevity at FoundMyFitness. She calls these five her “Big 5” — the supplements she says deliver roughly 80% of the benefit for 20% of the effort. These are the staples she has publicly described taking; doses are approximate and based on her public statements. See the evidence behind each one below, then add the stack to your own tracker in a tap.
The stack
~2 g/day EPA+DHA, split between meals
⏱️ With meals (AM & PM)
~4,000 IU D3 with ~100 mcg K2 (MK-7); targets 40–60 ng/mL
⏱️ Daily, with a fat-containing meal
One per day, as nutritional insurance
⏱️ Daily
Sleep-supportive form
⏱️ Evening, before bed
Broccoli-sprout compound
⏱️ Daily
~5 g/day
⏱️ Daily
~1 g/day (added as a daily staple)
⏱️ Daily
No credit card required
Other expert stacks
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