Top 5 Supplements You Actually Need
Backed by Rhonda Patrick, PhD
Backed by Rhonda Patrick, PhD
You don't need a drawer full of pills to feel your best.
In a refreshingly no-BS interview, health scientist Rhonda Patrick, PhD, shared the only five supplements she considers essential for most people — all backed by science, blood tests, and real-world results. Whether you're doing VO2 max workouts, hiking steep fjords, or optimizing longevity, these five offer maximum gain with minimal fluff.
Why: Most people are deficient, especially in Nordic climates. Crucial for immune support, mood, bones, and longevity.
How much: 4,000 IU/day (safe upper limit)
Tip: Always test your blood level if possible. Some may need more to hit the ideal range (50–70 ng/mL).
Why: Supports brain, heart, and lowers inflammation. Most people don't get enough.
How much: 1.5–2g/day of actual EPA + DHA, not just "fish oil"
Tip: Read labels carefully. One capsule may only contain 300mg EPA/DHA — you'll need 4–6 to hit the target.
Why: Covers bases like selenium, boron, vitamin A, B-complex, etc. that most diets miss.
What to avoid: Cheap versions with dyes, titanium dioxide, or magnesium oxide
Tip: Go for bioavailable forms and clean formulations.
Why: 60%+ are deficient; essential for >300 enzymes, sleep, mood, and exercise recovery
How much: 250–300 mg/day (more if under stress or very active)
Best forms:
Why: A powerful activator of the NRF2 pathway (body's detox + antioxidant system)
Benefits: Shown to improve brain function, reduce inflammation, and boost glutathione
Form: Look for high-quality supplements backed by research — the one Rhonda uses has published clinical studies.
"For Norwegian 4x4 athletes, founders, and explorers alike — these 5 supplements are a smart foundation for longevity, performance, and recovery."
Rhonda Patrick's stack isn't about hype. It's about core, effective, and science-backed essentials.
Disclaimer: Always consult your doctor before starting new supplements, especially if you have health conditions or take medication.
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