Dr. Rhonda Patrick’s Top Supplements
A Game Changer for UAE Living
If you’ve ever watched the Joe Rogan Experience, you’ve probably come across Dr. Rhonda Patrick. She’s a regular guest, known for breaking down the science of nutrition, longevity, and optimal health. Unlike influencers pushing the latest wellness trends, she’s a biochemist who backs everything with real research.
In a place like the UAE, where life revolves around big brunches, endless deliveries, social drinks, and late nights, it’s easy to neglect key nutrients. Even if you try to eat well, things like stress, processed foods, and alcohol can deplete essential vitamins and minerals. That’s where supplements come in. Dr. Patrick highlights a few that can help support brain function, reduce inflammation, and improve overall health—especially when your lifestyle isn’t always perfect.
Here are her top five picks:
1. Omega-3 Fatty Acids (DHA & EPA)
Why it’s important: Essential for brain health, heart function, and reducing inflammation. If you’re not eating fatty fish multiple times a week, chances are you’re not getting enough.
Dr. Patrick’s take: She prioritizes DHA (a type of Omega-3) because it plays a major role in brain structure and cognitive function.
Where to get it: Look for high-quality fish oil or algae-based DHA from brands like Nordic Naturals, Carlson, or Pure Encapsulations.
2. Vitamin D3 + K2
Why it’s important: Supports immune function, mood, and bone health. Even in the UAE, where there’s plenty of sun, many people stay indoors, avoid the heat, or wear sunscreen—all of which limit Vitamin D absorption.
Dr. Patrick’s take: She recommends supplementing with Vitamin D3 year-round and pairing it with K2 to ensure calcium goes to your bones (not your arteries).
Where to get it: Try Thorne, NOW Foods, or Life Extension for a good D3 + K2 combo.
3. Magnesium (L-Threonate or Glycinate)
Why it’s important: Supports sleep, stress relief, muscle recovery, and brain function. Coffee, stress, and alcohol can all deplete magnesium, and most people don’t get enough from food alone.
Dr. Patrick’s take: She recommends magnesium L-threonate for brain benefits and magnesium glycinate for relaxation and muscle recovery.
Where to get it: Look for Magtein (L-threonate) or Doctor’s Best (glycinate).
Emirates Wellness Tip: It may be tempting to buy more affordable forms of magnesium but be warned, magnesium citrate and many others can cause diarrhea. And an interesting thing to note is high quality magnesium has the ability to help you relax, resulting in deeper sleeps. Deeper sleeps results in more REM sleep and this is where dreaming occurs. So expect some pretty vivid dreams when you first start taking magnesium!
4. Sulforaphane
(From Broccoli Sprouts)
Why it’s important: A powerhouse antioxidant that supports detoxification, reduces inflammation, and may help prevent chronic diseases.
Dr. Patrick’s take: She’s a huge fan of broccoli sprouts, which contain high amounts of sulforaphane. It activates the Nrf2 pathway, a process that boosts your body’s natural detox systems—perfect for when you’ve indulged a little too much.
Where to get it: Grow your own sprouts at home, or take supplements like Avmacol or BrocElite.
5. Creatine Monohydrate
Why it’s important: Known for muscle recovery, energy production, and brain function. While creatine is usually linked to gym-goers, it also supports mental clarity and cognitive performance.
Dr. Patrick’s take: She highlights creatine’s role in mitochondrial health, making it a great supplement for anyone—not just athletes.
Where to get it: Try Optimum Nutrition or Thorne for high-quality creatine monohydrate.
