Supplements

Joe Rogan's supplement stack

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Joe Rogan has been talking about supplements on a microphone for well over a decade, which means “what does Joe Rogan take” has an unusually long and contradictory answer. Things get added, dropped, and re-explained across hundreds of hours of audio.

This page is the full list, grouped by what each thing is actually for, with the context of where it came up. It’s organised so you can stop reading once you’ve found what you came for.

One thing to be clear about before the list. Rogan trains daily, has been on prescription testosterone replacement therapy for years, and has been open about it. TRT is doing a substantial share of the work people attribute to the supplements. Buying this stack will not reproduce his results, because the stack is not what’s producing them.

The short version

If you’re not going to read the whole page, this is the part that matters. These are the items on Rogan’s list with the strongest evidence behind them, which are also — not coincidentally — the cheapest.

Everything below is optional, and a fair amount of it is speculative. The page says which is which.

Foundational daily basics

Pure Encapsulations Athletic Pure Pack is the daily multivitamin packet Rogan has pulled out of his bag on the podcast. Convenient for travel. He has said he prefers powders and capsules over hard compressed tablets, on absorption grounds.

AG1 / Athletic Greens is the greens powder he takes in the morning, and he has praised the travel packs specifically. Worth knowing: greens powders are expensive relative to what they deliver, and none of them replace eating vegetables. If budget is a constraint, this is the first thing to cut.

Omega-3 fish oil is a daily staple. Check the label for actual EPA and DHA content rather than total fish oil — the difference between products is large and the front of the bottle rarely tells you.

Magnesium L-threonate is his preferred form, chosen because it crosses the blood-brain barrier better than cheaper ones. If you want magnesium mainly for sleep and cramps rather than cognition, glycinate does that job for a fraction of the price.

Vitamin D3 + K2 — he has cited 5,000 IU daily. The K2 pairing matters: it helps direct calcium to bone rather than arteries. This one came up repeatedly in his conversations with Dr. Rhonda Patrick.

Liquid IV electrolytes for hydration around training and travel.

Onnit Earth Grown Nutrients and Onnit Spirulina & Chlorella are additional greens products from Onnit, a company Rogan co-founded. That ownership relationship is worth holding in mind when weighing any Onnit recommendation on this page.

Immunity

Vitamin C and zinc come up most, both Thorne. Zinc has reasonable evidence for shortening colds when taken early. Don’t take high-dose zinc continuously — it interferes with copper absorption over time.

Quercetin is a flavonoid with anti-inflammatory properties, often taken alongside zinc.

Glutathione is the body’s own master antioxidant. Oral glutathione absorbs poorly, which is part of why it tends to get discussed in IV form instead.

Intravenous vitamin drips — Rogan has used these, particularly around illness. That’s a clinical procedure rather than something to arrange casually, and the evidence for IV vitamins in otherwise healthy people is thin.

Cognition and mood

Alpha Brain Black Label is the Onnit nootropic he mentions most, particularly around UFC commentary and long recording sessions. Same caveat as above: he co-founded Onnit.

L-theanine pairs with caffeine to smooth out the jitter while keeping the focus. It’s one of the few nootropic combinations with genuinely solid evidence behind it, and it’s cheap.

Apigenin is a flavonoid taken for sleep and relaxation, popularised largely through Andrew Huberman’s appearances on the show.

Neuro Gum is caffeine and L-theanine in gum form, for when you want the effect without the coffee. It has its own page.

Methylated B12 — the methylated form absorbs better for people with certain MTHFR variants, which is the subject of a separate guide to methylated vitamins.

Onnit New Mood, lion’s mane, TruBrain and CBD have all been discussed at various points. Evidence ranges from preliminary (lion’s mane) to reasonably promising for specific uses (CBD for anxiety and sleep).

Training, recovery and hormones

This is the section that needs the most caution, because it’s where supplements shade into pharmacology.

Creatine is the best-evidenced item on this entire page. Rogan has recently talked about creatine gummies from Create, saying he eats six a day. Plain monohydrate powder is cheaper and works the same; the gummies are a convenience purchase, not a better product.

Hemp protein is his stated preference, chosen for digestibility over whey.

Shroom Tech Sport is the Onnit pre-workout built around cordyceps. He has described it as energy without feeling overstimulated.

Glucosamine, chondroitin and MSM for joints. The research is genuinely mixed, but it’s inexpensive and low-risk.

Tongkat ali and fadogia agrestis are both discussed as testosterone support and both reached a wide audience through Huberman. Be careful here. Fadogia in particular has very little human safety data, and animal studies have raised concerns about testicular toxicity at higher doses. This is not a settled supplement and it shouldn’t be treated like one.

Turkesterone is an ecdysteroid marketed for muscle growth. Human evidence is close to nonexistent, and independent testing has repeatedly found products that don’t contain what the label claims.

BPC-157 and other peptides come up for tendon and soft tissue recovery. They’re not approved for human use in most jurisdictions and aren’t regulated as supplements. There’s a fuller picture in the guide to the peptides he’s discussed.

TRT is prescription testosterone replacement, and Rogan has been open about being on it for years. It requires bloodwork, a doctor, and ongoing monitoring. It’s also, realistically, the single biggest input into the results people come to this page trying to copy.

Longevity

NAD+, NMN, resveratrol and exogenous ketones make up the longevity end of the stack, most of it traceable to David Sinclair’s research and how widely it got popularised.

Honest framing: this is the most speculative category on the page. The animal data is interesting. The human data is early, and resveratrol specifically has had a rough decade of failed replications. If you’re spending limited money, spend it on the table at the top, not here.

Vision

Macular Support (Pure Encapsulations) — Rogan has said his vision loss stopped after he started taking this. The lutein and zeaxanthin in it do have real evidence behind them for macular health. His account is a personal one rather than a clinical outcome, and it’s worth reading as exactly that.

How to actually use this list

Treat it as a menu, not a protocol. A few things hold regardless of what Rogan does:

1. Get bloodwork before you buy anything. Supplementing a nutrient you aren’t short of does nothing at all. Vitamin D and B12 are worth testing specifically.
2. Start with the top table. Creatine, vitamin D, omega-3, magnesium. That’s most of the realistic benefit, for roughly the price of a couple of coffees a week.
3. Add one thing at a time. Start eight supplements at once and feel better, and you’ve learned nothing about which one did it.
4. Check interactions. Several items here interact with common medications — vitamin K2 matters a great deal if you’re on blood thinners.
5. Be sceptical of anything sold as a shortcut to someone else’s results. Rogan’s come from two decades of training, a prescription hormone protocol, and the money to build a gym at home. The powders are the smallest part of it.

None of this is medical advice and this page can’t account for your situation. Talk to a doctor before starting anything here, and especially before TRT, peptides, or anything you’d be injecting.