The Evidence Behind Four Supplements Rhonda Patrick Takes

Dr. Andrew Huberman: Are there other supplements you take to avoid deficiencies or for specific reasons?

Dr. Rhonda Patrick: I take a multivitamin to cover possible micronutrient gaps. Three cognitive substudies within the COSMOS trial program found a small average benefit from a standard daily multivitamin in older adults over two to three years. The investigators translated the global-cognition difference into roughly two years of age-related cognitive change. That is a statistical analogy. It does not mean that the multivitamin literally made the brain two years younger or prevented dementia.

A standard-dose multivitamin can be reasonable for some older adults or people with dietary gaps. It is not harmless or necessary for everyone. The formulation, diet, medicines, and other supplements matter. Vitamin K can interact with warfarin. Iron, preformed vitamin A, vitamin B6, and iodine can be excessive for some people.

I also use vitamin D, omega-3, creatine, and magnesium. Evidence that magnesium improves sleep is limited, and magnesium glycinate, bisglycinate, malate, and taurate have not been shown to be universally superior sleep forms. Supplemental magnesium can cause diarrhea and can accumulate with significant kidney impairment.

I take coenzyme Q10 as ubiquinol. CoQ10 participates in mitochondrial energy production. Ubiquinone and ubiquinol interconvert after absorption, and formulation can matter more than the redox label. Clinical benefit is condition-specific. Routine supplementation has not been shown to improve longevity, general mitochondrial function, or exercise performance in every healthy person.

I also take purified urolithin A. Gut microbes produce urolithins from ellagitannins and ellagic acid in foods such as pomegranate, some berries, and walnuts. Production varies by microbiome.

Small human trials found changes in muscle and blood biomarkers related to mitochondrial quality control. Some selected strength or endurance measures improved, but several primary functional outcomes did not. These studies do not directly show whole-body mitophagy, mitochondrial rejuvenation, longer life, or better clinical immunity. Most pivotal studies were linked to the product manufacturer, so independent replication is important.

Another product I use combines glucoraphanin with myrosinase to produce sulforaphane. Broccoli sprouts and other cruciferous vegetables contain glucoraphanin. Crushing or chewing can activate myrosinase, which converts it to sulforaphane. Product formulation, active myrosinase, storage, and individual conversion affect exposure.

Sulforaphane activates NRF2-related cytoprotective pathways. In randomized trials, specific standardized broccoli-sprout beverages increased urinary excretion of selected benzene and acrolein metabolites in adults exposed to substantial air pollution. These are pathway biomarkers. They do not show broad toxin removal, cancer prevention, or benefit from every retail supplement.

There is no controlled human evidence that sulforaphane increases BPA elimination or removes microplastics. Animal studies and shared enzyme pathways provide a hypothesis, not a family-wide recommendation. A small nine-person pilot suggested blood and selected brain-glutathione changes, but controlled replication is needed.

High-temperature cooking can form heterocyclic aromatic amines and polycyclic aromatic hydrocarbons. No trial shows that a sulforaphane supplement neutralizes charred meat or prevents cancer. Avoiding heavy charring is a more direct precaution.