Dr. Rhonda Patrick Thinks Many Supplements Are a Waste—But She Stands by These Five

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00:00Dr. Rhonda Patrick thinks many supplements are a waste, but she stands by these five.

00:06Number 1. Vitamin D. Vitamin D deficiency is widespread, affecting bone strength,

00:13immune function, and mood stability. Patrick emphasized its importance, recommending 4,000

00:19international units daily as a sufficient baseline, deemed safe by the National Academy

00:24of Sciences. Testing personalizes dosing, leading to stronger bones and improved mental health.

00:30The payoff for this simple step is substantial. Number 2. Omega-3 Fatty Acids. Few nutrients have

00:39earned as much respect as omega-3 fatty acids. These fats reduce inflammation and protect brain

00:44function. Dosage matters as most capsules lack sufficient icosapentaenoic acid and docosahexaenoic

00:51acid. Quality supplements with 1.5 to 2 grams daily offer measurable benefits. This ensures

00:58critical support for heart and brain health. Number 3. Multivitamins. Even with balanced diets,

01:05gaps in nutrient intake occur due to soil depletion and food processing. Multivitamins offer coverage,

01:12acting as really good insurance, supplying selenium, boron, and more. They're essential for those missing

01:19diverse foods daily. Number 4. Magnesium. Magnesium often flies under the radar, yet supports hundreds

01:27of body reactions. Stress, caffeine, and alcohol lower levels, a common deficiency. The right dose is

01:34250 to 300 milligrams daily. Dr. Hyman joked, that's not bioavailable. Proper forms ease tension,

01:42improve sleep, and boost health. Number 5. Sulfulfane. The final supplement on Patrick's list comes not

01:51only from a bottle, but also from cruciferous vegetables. Though she once sprouted her own

01:56broccoli seeds, Patrick now uses supplements for consistency. This plant-based chemical reinforces

02:02the body's defenses at a cellular level, making it a valuable addition to the essentials.

02:07levels.