Biomedical scientist and longevity researcher Dr. Rhonda Patrick sat down with Steven Bartlett on The Diary of a CEO to walk through what she considers the five most impactful supplements anyone can take, regardless of gender.
Coming in at number one is omega-3 fish oil. Patrick is emphatic about this one, pointing to data showing that 90% of the US population and around 80% of people globally are not getting enough.
“If you have a high omega-3 index, you have a five-year increased life expectancy compared to a low omega-3 index,” she told Bartlett.
She recommends 1.6 to 2 grams per day and advises keeping the bottle refrigerated or even frozen to prevent oxidation. Third-party testing matters here too, with a total oxidation score ideally below 10.
Number two is vitamin D3, the form the body naturally produces through sun exposure. Patrick referenced a large study showing that people who were vitamin D deficient and then supplemented with D3 slowed their biological aging by almost two years.
She also flagged that people with darker skin produce less vitamin D from sunlight and may need to pay closer attention to their levels.
Third on the list is a quality multivitamin. Patrick cited the Cosmos study, which found that taking a daily multivitamin slowed epigenetic aging and reversed episodic brain aging by almost five years in older adults.
“It’s one of the easiest things that someone can do to basically make sure that they’re aging better,” she said. She cautions against supplements containing iron for most men, as excess free iron causes oxidative stress and DNA damage.
Fourth is magnesium, which Patrick described as critical for over 300 enzymes in the body and particularly important for DNA repair and sleep quality. Roughly 50% of the population does not get enough, and people who exercise regularly lose even more through sweat. The recommended intake sits around 350 to 400 milligrams per day.
Rounding out the list at number five is creatine monohydrate, which Patrick herself takes at 10 grams daily. At that dose, research from Germany shows the brain is able to absorb creatine meaningfully, something that does not happen reliably at lower amounts.
“Creatine has really helped me kind of get a little bit closer to where I used to be,” she said, referencing cognitive sharpness. She recommends looking for NSF-certified products, as unregulated supplements can contain contaminants including lead.
