How Five Common Supplements Fit a Health Plan
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In this clip from Dr. Rhonda Patrick's appearance on The Mel Robbins Podcast, she discusses five supplements that address different nutritional or performance goals: omega-3, a multivitamin, vitamin D, magnesium, and creatine. Omega-3 supplementation can help people who do not regularly eat fish, but the dose needed to change the Omega-3 Index varies with baseline status, body weight, chemical form, and the amount of EPA plus DHA supplied. [1]
A multivitamin can provide nutritional insurance when diet leaves small gaps. In older adults, a large randomized research program found a modest benefit on cognitive testing from a daily basic multivitamin. Vitamin D and magnesium are better matched to total intake, laboratory status, and individual needs. Dr. Patrick uses 4,000 IU of vitamin D as a reference point, which is also the adult tolerable upper intake level, and takes 250 milligrams of supplemental magnesium as her personal dose while emphasizing magnesium-rich foods. [2]
Creatine has the strongest direct exercise-performance role in the group. It helps replenish ATP during repeated effort, and 3 to 5 grams per day can gradually raise and maintain muscle creatine stores. Dr. Patrick takes 10 grams daily with both muscle and brain energy in mind. Early research suggests that higher acute doses may support selected cognitive tasks during severe sleep deprivation, although the dose needed for routine brain benefits remains an open question. [3] [4]
This clip is excerpted, with permission, from Dr. Rhonda Patrick's appearance on The Mel Robbins Podcast. Thank you to The Mel Robbins Podcast for allowing us to share it.
- ^ 10.1038/s41598-019-54855-0
- ^ Vyas, Chirag M; Manson, JoAnn E; Sesso, Howard D; Cook, Nancy R; Rist, Pamela M; Weinberg, Alison, et al. (2024). Effect Of Multivitamin-Mineral Supplementation Versus Placebo On Cognitive Function: Results From The Clinic Subcohort Of The COcoa Supplement And Multivitamin Outcomes Study (COSMOS) Randomized Clinical Trial And Meta-Analysis Of 3 Cognitive Studies Within COSMOS The American Journal Of Clinical Nutrition , .
- ^ 10.1186/s12970-017-0173-z
- ^ Gordji-Nejad, Ali; Matusch, Andreas; Kleedörfer, Sophie; Jayeshkumar Patel, Harshal; Drzezga, Alexander; Elmenhorst, David, et al. (2024). Single Dose Creatine Improves Cognitive Performance And Induces Changes In Cerebral High Energy Phosphates During Sleep Deprivation Scientific Reports 14, 1.
Mel Robbins: Dr. Patrick, you mentioned omega-3s. I know there are five supplements that you recommend based on the research. What are they, and how much should a person take?
Dr. Rhonda Patrick: Omega-3s are at the top of my list, mostly because many people do not want to eat two servings of fish per week. It can take about 2 grams per day to move from a low omega-3 index to a higher one, so that is a starting point for supplementation.
The second is a multivitamin. The number of capsules depends on the product's serving size. I take one daily because that is my product's serving. Another product may use three capsules. A multivitamin can fill nutritional gaps.
Next is vitamin D. It is converted into a hormone, and many people do not get enough. I often use 4,000 international units per day as a reference point.
The fourth supplement is magnesium. We got some magnesium from the kale in the smoothie. Magnesium is an important cofactor in hundreds of processes in the body.
I take 250 milligrams per day, which is two 125-milligram capsules. Taking it at night seems to help my sleep. I also aim for enough total magnesium because I sweat and some magnesium is lost through sweat.
Finally, creatine is something many people may benefit from, especially when exercising. It can help a person do more work and recover more quickly.
Mel Robbins: Really? If I take creatine powder in the morning, how much should I take?
Dr. Rhonda Patrick: My personal dose is 10 grams. I usually take 5 grams before my workout and 5 grams after it.
Creatine builds up gradually. With at least 5 grams per day, it can take about four weeks for muscle creatine stores to approach saturation. It is not magic juice that makes exercise easier immediately.
After stores build, a maintenance dose keeps them elevated. Creatine helps replenish ATP more quickly during repeated effort.
Mel Robbins: What is the other benefit?
Dr. Rhonda Patrick: I use the second 5-gram dose with brain energy in mind. Research suggests that brain uptake can require a higher or longer exposure than muscle uptake. Some studies report cognitive benefits when the brain is under energetic stress, such as sleep deprivation.
I extrapolate that idea to the chronic stresses of daily life. I take 10 grams each day, usually split into two 5-gram doses. When I travel and am sleep-deprived, I sometimes take 20 to 25 grams because high-dose studies have examined sleep deprivation.
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