Dietary supplements play an important role in Joe Rogan’s pursuit of total human optimization. He’s been taking supplements for most of his adult life to benefit his general health and well-being, to improve athletic performance and recovery as well as to boost cognitive function. Rogan relies on supplements to provide his body with proper amounts of essential nutrients especially those that are deficient or missing in his diet.
We’ve compiled a list of every capsule, tablet, powder and liquid that Joe Rogan supplements with (sources are provided). Taking everything in his supplement stack would likely cost several hundred dollars per month. Fortunately for Rogan, his investment in Onnit not only provides him with a supply of free supplements but also a piece of the multi-billion dollar supplement industry.
In addition, we’ve included the supplements that frequent JRE podcast guest Dr. Rhonda Patrick takes for comparison purposes. She has a PhD in biomedical science and is an expert on nutrition, brain health and aging. Her approach to supplementation is from a science and research-based perspective.
I believe absolutely whole-heartedly in supplements.
– Joe Rogan (JRE #1269)
The foundation of Joe Rogan’s supplement stack is a daily multivitamin. He takes a multivitamin to ensure his body is consistently getting the vitamins and minerals it requires. Rogan has been taking Pure Encapsulations Athletic Pure Pack for years as seen in this 2013 Instagram post and as discussed in JRE #802 with Tom Papa (May 2016). Athletic Pure Packs are conveniently separated into daily packets of 9 capsules each. Rogan prefers powdered vitamins in capsule form for better absorption. Athletic Pure Pack is more than just a multivitamin as each packet also contains capsules with BCAAs, ascorbic acid, coenzyme Q10, L-glutamine as well as 900mg of fish oil. He’s a fan of the packets because they’re easy to toss into a backpack to take to the studio or on the road.
Fish oil is rich in Omega-3s fatty acids which are an important part of a healthy diet. In JRE #1178 with Dr. Rhonda Patrick, Rogan mentioned that he takes the liquid form of Carlson Fish Oil (Natural Lemon Flavor). A serving size is 1 tsp and contains 1600mg of Omega-3. Rogan said he takes 3 tbsp per day totaling 14.4g of Omega-3 which seems excessive (it’s possible he misspoke and meant 3 tsp per day). He’s been using Carlson Fish Oil for years and used to take their softgels, as seen in his 2013 Instagram post.
Rhonda Patrick takes 6g of fish oil per day which she considers to be a high dose. She used to take a combination of Nordic Naturals ProOmega 2000 and Nordic Naturals Omega-3 Phospholipids softgels. She now takes Norwegian Pure-3 DHA and eats salmon roe (fish eggs).
The majority of people are deficient in Vitamin D which they get mainly from sun exposure as it’s not abundant in food. Vitamin D controls the expression of over 1000 genes so adequate levels are important for reducing inflammation, depression, aging and cancer risk as well as increasing brain function and serotonin production. Joe Rogan supplements with Solgar Vitamin D3 5000IU softgels (source).
Dr. Rhonda Patrick recommends getting a blood test to determine your baseline concentration of Vitamin D and then supplement with Vitamin D3 to achieve a blood concentration of 40 to 60ng/ml. She says the typical dose to meet these levels is 4000 IU per day. Dr. Patrick takes and recommends Thorne Research Vitamin D. Thorne is her go to brand and is also the official sports performance nutrition partner of the UFC.
Vitamin B Complex
In a 2014 vlog, Joe Rogan showed off his supplement cupboard and said he was taking a Vitamin B complex and Vitamin B3 (niacin). As recently as March 2019, he confirmed that he still supplements with Vitamin B daily. Onnit Active B Complete is a Vitamin B complex that has 100% of the recommended daily allowance of Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5, B6, B7 (biotin), B9 (folic acid) and B12. The B vitamins are essential for various metabolic processes. They are water-soluble and not stored in the body so regular consumption is required.
Dr. Rhonda Patrick does not supplement with a separate B-complex as her daily multivitamin (Pure Encapsulations O.N.E.) already contains the B vitamins. She does not take a separate niacin supplement either.
Creatine is considered by many to be the most effective supplement for exercise and athletic performance. It’s backed by a ton of research and is deemed safe to take daily. Creatine monohydrate gives muscle cells more energy which increases workout intensity, strength gains and muscle growth. Rogan thinks it’s one of the few legit supplements that actually increases strength. Another benefit of creatine is its nootropic-like effect on brain function and mental performance. The standard dose of creatine monohydrate is 5g per day. It’s one of the most cost-effective supplements on the market.
Joe Rogan used to talk about Onnit Hemp Protein all the time but it’s no longer available and he hasn’t really spoken about any protein powder since. He gets most of his protein from elk and other wild game meat that he’s hunted. But another source of protein he speaks about frequently are Onnit Protein Bites. He says they’re the most addictive of any protein bar he’s ever tried, especially the Chocolate Coconut Cashew ones. Apparently they’re hard to keep around the house and studio because people can’t stop eating them. Each “bite” has 7g of whey protein and nutrients from over 60 plant ingredients.
Another supplement that Joe Rogan has been taking for a long time is the superfood combination of spirulina and chlorella. Spirulina and chlorella are freshwater algae that are grown sustainably, converted to powder and placed in capsules or pressed into tablets. They provide a complete protein and are rich in vitamins, minerals and chlorophyll. A single serving of Onnit Spirulina and Chlorella is 4 capsules containing 1000mg of spirulina and 1000mg of chlorella. You can see Onnit Spirulina and Chlorella with the old label design in Rogan’s 2013 Instagram post.
When Joe Rogan is on the road for comedy shows or UFC fights, he brings Athletic Greens Travel Packs with him. Each Athletic Greens Travel Pack has 12g of supplement powder with 75 vitamins, minerals and whole food sourced ingredients including spirulina and chlorella. Rogan wants to ensure that he’s getting proper nutrients in his diet while he’s away from home. He says Athletic Greens is his “backup plan” for when he’s not eating the healthiest. Athletic Greens is a sponsor of the Joe Rogan Experience Podcast.
To maintain a healthy microbiome, Joe Rogan consumes fermented drinks and foods that contain live bacteria and yeast called probiotics. He eats a lot of kimchi, a traditional Korean dish of fermented vegetables, and loves to pair it with game meat. His favorite is Mother-In-Law’s Kimchi. He also drinks plenty of fermented and sweetened/flavored tea called kombucha. GT’s Kombucha and Health Ade Kombucha are his go to brands. When he’s on the road, he brings Onnit Total Gut Health to make sure he’s getting probiotics. Total Gut Health also contains prebiotics which are non-digestible fibers that feed the beneficial bacteria in the gut.
Dr. Rhonda Patrick takes Visbiome probiotics. She used to take VSL#3 until they changed their formula.
Joe Rogan takes Onnit Shroom TECH Sport about an hour before working out. The key ingredient in Shroom TECH Sport is cordyceps mushroom extract. Cordyceps provides energy and improved oxygen utilization allowing Rogan to push himself harder in the gym. It doesn’t make him feel jittery like stimulant/caffeine-based pre-workout supplements do. The results of a clinical trial found that Shroom TECH Sport increased volume for strength training and high-intensity cardio.
Onnit Alpha BRAIN is a nootropic supplement that improves brain function by helping to support memory, focus and mental performance. Onnit created Alpha BRAIN after Joe Rogan suggested that they make a cognitive enhancer so it’s only fitting that it’s the supplement most associated with his name. Rogan has been consistently using Alpha BRAIN since 2010, taking it before every podcast, before commentating UFC fights, and before stand-up sets. He says it’s noticeably easier to recall words and form sentences when he uses Alpha BRAIN. An odd side effect of Alpha BRAIN are the extremely vivid and crazy dreams which Rogan seems to enjoy. Alpha BRAIN is available as capsules or instant drink mix.
The supplement that introduced Joe Rogan to nootropics and got him hooked was Nutrition53 Neuro1, a powdered drink mix designed to support memory, recall, focus and concentration. After trying Neuro1 he started experimenting with different nootropic ingredients and formulations. Neuro1 was created by former NFL player Bill Romanowski who was suffering from memory problems as a result of concussions. Although they share some of the same ingredients, Neuro1 differs from Alpha BRAIN by using caffeine and piracetam as well as several other herbs, vitamins and minerals. Rogan still uses Neuro1 as mentioned in JRE #1234 with David Sinclair (January 2019).
TruBrain is the third nootropic that Joe Rogan mentioned in JRE #1234 with David Sinclair. It is a nootropic drink that comes packaged in 1oz liquid shots. TruBrain was designed to boost mental output by improving memory and focus. While it does have a few common ingredients with Alpha BRAIN and Neuro1, TruBrain’s formulation includes some additional active nootropics that are different than the others. Rogan hasn’t really spoken much about TruBrain other than that he’s currently using it.
Four Sigmatic is a sponsor of the Joe Rogan Experience Podcast with ads for their mushroom coffee. Rogan is a big fan of another Four Sigmatic product, Lion’s Mane Mushroom Elixir Mix, which he drinks all the time mixed with water. Lion’s Mane (Hericium erinaceus) is an edible and medicinal mushroom that is considered a natural nootropic. Benefits include improved memory and concentration, prevention of cognitive decline as well as neurogenesis. Rogan first learned about Lion’s Mane from mushroom expert Paul Stamets in JRE #1035. Stamets takes Lion’s Mane every day in capsule form. Lion’s Mane Elixir can be added to coffee, tea or hot water. Each elixir packet contains 1500mg of Lion’s Mane mushroom extract. Additional ingredients include organic peppermint, rose hips, rhodiola root and stevia.
Dr. Rhonda Patrick also uses Four Sigmatic Lion’s Mane Mushroom Elixir during periods of intense writing or creative work.
Mood & Stress Support
For improved mood and reduced stress, Rogan takes Onnit New MOOD to increase his serotonin levels. Serotonin is an important neurotransmitter that regulates mood and sleep. New MOOD contains L-Tryptophan and 5-HTP, two precursors to serotonin as well as Vitamin B6 which is a cofactor in the synthesis of serotonin. With additional ingredients like magnesium and herbal extracts, New MOOD provides a calming and relaxing effect. Rogan also uses New MOOD in combination with Alpha BRAIN and a workout to combat jet lag when traveling. Onnit New MOOD can be taken daily.
Glucosamine & Chondroitin
Glucosamine and chondroitin are naturally occurring substances in the body which produce and maintain cartilage. Cartilage acts like a cushion between the bones of a joint. Joe Rogan mentioned taking a glucosamine and chondroitin supplement in the previously mentioned 2014 vlog and recently confirmed that he still takes it in JRE #1437 (May 2020). His brand of choice is 365 Everyday Value and he takes the Extra Strength version to keep his joints healthy from the wear and tear of exercise and aging. This supplement also contains methylsulfonymethane (MSM) which supports the elasticity of joint tissue.
The older Joe Rogan gets, the greater his interest in slowing the aging process. Now in his early 50s, he started Testosterone Replacement Therapy (TRT) around age 40 in order to increase his testosterone to the levels of a healthy man in his 20s. He’s not taking hyper human doses like a bodybuilder or athlete might take. TRT makes him feel way better and prevents his body from breaking down with age. Rogan is an advocate for using TRT properly under the supervision of a doctor, first with blood work to determine baseline hormone and nutrient levels, then addressing diet, sleep quality and stress before taking any testosterone.
On the recommendation of Dr. Rhonda Patrick, Rogan took a daily anti-aging supplement called Elysium Basis that is available as a monthly subscription. Elysium Basis capsules contain nicotinamide riboside (NR) which the body converts to nicotinamide adenine dinucleotide (NAD), an important molecule found in all living cells that is required for metabolism and DNA repair. An increase in NAD activates the sirtuin genes that regulate aging. NAD levels decline with age – at 50, you have about half as much NAD as at age 20. Dr. Patrick also takes Elysium Basis but stopped while breastfeeding her infant.
- 1g x nicotinamide mononucleotide (NMN) – morning with yogurt
- 0.5g x resveratrol powder – morning with yogurt
- 1g x Metformin – night
NMN is similar to NR and boosts the body’s levels of NAD. Sinclair described NMN as the fuel for sirtuin genes and resveratrol as the gas pedal. Metformin is actually a prescription drug for diabetes but has other benefits like preventing aging, cancer, heart disease, and Alzheimers. Sinclair also supplements with Vitamins D and K2.
Joe Rogan doesn’t always follow a ketogenic diet but when he does, he takes Kegenix PRIME exogenous ketones. Exogenous ketones can quickly put your body back into ketosis if you’ve been kicked out. Rogan says he likes to drink Kegenix PRIME prior to working out and before performing difficult mental tasks. Check out Keto Products on the Joe Rogan Experience Podcast for more info.
If you want to replicate Joe Rogan’s supplement stack, Onnit Total Human is an all-in-one supplement solution that contains most of what he takes and is cheaper than buying each supplement separately. Onnit Total Human comes in convenient daily packs of supplements for both day and night. Each pack contains Krill Oil, Shroom TECH Immune, and Spirulina and Chlorella. The Day pack also contains Alpha BRAIN, Shroom TECH Sport, Stron Bone and Total Human B Complex. The Night pack also contains New MOOD, ViruTech and Key Minerals. So you’re getting vitamins, minerals, fish oil, a nootropic, greens, immune support and more. Total Human is Onnit’s number one selling product.