Joe Rogan, a prominent figure in the world of entertainment and wellness, has become well-known for his open discussions about health and fitness. A significant aspect of his approach involves a carefully curated supplement regimen. Rogan's supplement list has garnered considerable attention, with many fans and followers keen to understand the specifics of his daily intake. This article provides a detailed review of Joe Rogan's supplement choices, drawing from his podcast discussions, interviews, and other public sources.
Anti-Aging & Longevity Supplements
Joe Rogan takes supplements to support cellular repair, healthy aging, and energy metabolism. He frequently discusses longevity research with experts like Dr. David Sinclair and Dr. Rhonda Patrick on his podcast.
NMN & NAD+
To maintain high energy and focus, Joe Rogan utilizes both NMN supplements and NAD+ IV therapy. NMN (nicotinamide mononucleotide) is a compound that aids the body in producing NAD+, which is essential for powering cells and supporting DNA repair. As NAD+ levels decline with age, cellular efficiency decreases, leading to fatigue, brain fog, and slower recovery. Studies indicate that NMN can improve muscle strength, mobility, and insulin sensitivity in older adults. Joe Rogan has described NAD+ drips as a "reboot" for his system, helping him recover faster from workouts and podcasting. Double Wood Supplements NMNH offers a 250 mg per serving formula backed by clinical studies, shown to raise NAD+ levels up to 10x more effectively than standard NMN. partiQlar Pure NMN delivers 500 mg of 99% pure NMN per capsule. VINATURA NMNH combines 500 mg of NMNH with 250 mg of TMG in one capsule.
Resveratrol
Joe Rogan takes resveratrol alongside NMN to promote healthy aging. Resveratrol, a polyphenol found in grape skins and red wine, activates sirtuins, proteins associated with improved metabolic function and reduced inflammation. Studies have demonstrated that resveratrol can improve mitochondrial function and reduce markers of aging. Joe Rogan often references the work of Dr. David Sinclair when discussing the benefits of resveratrol, noting that it helps him feel more resilient and focused.
Immunity & General Health Supplements
Joe Rogan's daily supplement routine includes vitamins, antioxidants, and specialized formulas aimed at supporting his immune system, vision, and overall well-being.
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Vitamin D3 + K2
Vitamin D3 is a daily essential for Joe Rogan, especially during winter. He takes approximately 5,000 IU per day, often in combination with vitamin K2. This combination helps direct calcium to the bones rather than the arteries, supporting both heart and bone health. Vitamin D3 is known to reduce the risk of respiratory infections and boost immune response, while K2 has been linked to improved bone density and reduced arterial calcification. Joe Rogan began taking this combination after learning about it from Dr. Rhonda Patrick, emphasizing the widespread deficiency of D3, especially among those who spend most of their time indoors.
Zinc, Vitamin C, Glutathione
This trio forms the foundation of Joe Rogan's immune support protocol, particularly during travel or high-stress periods. While he sometimes uses intravenous vitamin drips, he also uses oral forms of these supplements. Zinc is crucial for immune cell function, and studies suggest it can shorten the duration of colds and improve defense against infections. Vitamin C supports white blood cells and protects against oxidative damage, with regular supplementation slightly reducing cold duration and severity. Glutathione, a master antioxidant, helps detoxify cells and supports immune regulation. Joe Rogan believes these supplements help him recover quickly when feeling worn down. Vitamin C is an essential nutrient involved with tissue repair, neurotransmitter production and immune function.
Pure Encapsulations Macular Support
After experiencing some vision loss, Joe Rogan began using Macular Support from Pure Encapsulations. This supplement contains lutein, zeaxanthin, and other antioxidants that protect the retina and macula, which are vital for sharp central vision. Research indicates that these nutrients can reduce the risk of progression in age-related macular degeneration and improve visual performance by filtering harmful blue light.
Gut Health & Daily Greens
To support his gut health, Joe Rogan uses a combination of greens powders, nutrient-dense algae, and high-quality probiotics. These supplements aid in digestion, nutrient absorption, and immune defense, which are particularly important for his demanding lifestyle and travel schedule.
Athletic Greens (AG1)
Athletic Greens, now known as AG1, is a fundamental component of Joe Rogan's daily routine. He uses it every morning, especially when traveling. The powder contains over 75 ingredients, including whole-food sourced vitamins, minerals, digestive enzymes, prebiotics, probiotics, and adaptogens. The blend includes spirulina, papaya, ashwagandha, and rhodiola, ingredients shown to support immunity, gut flora, and stress resilience. Joe Rogan considers it a way to ensure he gets all the necessary nutrients, especially when on the go. One study found spirulina helps support healthy gut bacteria and may improve digestion and immune modulation. AG1 also contains Lactobacillus acidophilus and Bifidobacterium bifidum, two strains linked to reduced bloating and improved bowel regularity. AG1 features 75 vitamins, minerals, and whole-food-sourced nutrients, designed to be a well-rounded daily supplement.
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Onnit Earth Grown Nutrients & Spirulina/Chlorella
Joe Rogan supplements with Onnit Earth Grown Nutrients, a daily supplement rich in organic vegetables, herbs, and fruits. He often combines it with spirulina and chlorella capsules for detox support and micronutrient density. Spirulina and chlorella are algae that contain chlorophyll, protein, and antioxidants. Studies suggest they may help remove heavy metals and improve antioxidant status in the body. Joe Rogan has mentioned that these supplements help him feel cleaner and sharper, particularly after travel or cheat meals, emphasizing their benefits for energy and recovery.
Probiotics
Joe Rogan frequently emphasizes the importance of gut health for mental clarity and physical performance. He uses probiotic supplements like Seed's Daily Synbiotic or Onnit's Total Gut Health to maintain a balanced microbiome. Probiotics are live bacteria that support digestion, immune signaling, and nutrient breakdown.
Cognitive & Mood Support
Joe Rogan uses nootropics, adaptogens, and amino acids to stay focused, calm, and mentally sharp, whether hosting podcasts, commentating for the UFC, or training.
Alpha Brain Black Label
Alpha Brain Black Label is Joe Rogan's preferred cognitive enhancer, a premium version of the original Alpha Brain formula with higher doses and added compounds like citicoline and huperzine A. Joe Rogan says it helps him stay "one step ahead" when performing stand-up, doing UFC broadcasts, or recording podcast episodes. Key ingredients include citicoline, which supports memory and mental speed; huperzine A, which helps maintain levels of acetylcholine, a neurotransmitter linked to learning and memory; and L-theanine and caffeine, for smooth, focused energy. One study found L-theanine increased alpha brain waves, which supports a wakeful, relaxed state; and the results of a study on phosphatidylserine suggested that it may support cognition
New Mood, Theanine, Apigenin
For stress and sleep support, Joe Rogan uses Onnit's New Mood, along with L-theanine and apigenin. New Mood contains ingredients like 5-HTP and tryptophan, which help the body produce serotonin naturally. Joe Rogan often takes it before bed or on recovery days. L-theanine, an amino acid found in green tea, promotes relaxation without causing drowsiness. Apigenin, found in chamomile, supports healthy sleep cycles, reduces cortisol, and calms the nervous system. Joe Rogan has said this combination helps him "shut down mentally" after high-stimulus days.
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Neuro Gum
Neuro Gum is one of Joe Rogan's quick fixes for focus. He chews it before podcasting or workouts, finding it beneficial for energy, focus, and clarity without any caffeine jitters. Each piece of Neuro Gum contains caffeine from green tea for energy, L-theanine for cognition and focus, Vitamin B6 for nerve function and mood, and Vitamin B12 for brain function and energy.
Fitness, Recovery & Testosterone Support
Joe Rogan supports his strength, recovery, and hormone levels with a mix of creatine, testosterone therapy, muscle-supporting herbs, and advanced peptides.
Creatine & Protein
Creatine and protein are fundamental to Joe Rogan's fitness stack. He takes creatine gummies from Create, often six per day, and prefers hemp-based protein or Onnit Protein Bites for post-workout recovery. Creatine is well-researched for its benefits in muscle strength and performance, improving muscle mass, recovery, and exercise capacity. Protein supports muscle repair and growth. Joe Rogan favors hemp protein for its digestibility and complete amino acid profile, also mentioning Onnit's Protein Bites as a convenient and tasty alternative.
Turkesterone, Tongkat Ali, Fadogia Agrestis
Joe Rogan adds these plant-based compounds to support muscle growth and testosterone levels naturally. These supplements have gained popularity through podcast conversations with Dr. Andrew Huberman and others. Turkesterone is thought to improve protein synthesis, with some animal studies suggesting it can support lean muscle growth and reduce fatigue. Tongkat Ali may help increase free testosterone and improve mood and libido. Fadogia Agrestis may support natural testosterone production, though clinical evidence in humans is limited. Joe Rogan uses these more cautiously, noting their potential but also the need for more research.
TRT (Testosterone Replacement Therapy)
Joe Rogan has openly discussed his use of testosterone replacement therapy (TRT), which he began in his late 30s. TRT is prescribed when natural testosterone levels drop below healthy levels, leading to fatigue, weight gain, and lower libido. Clinical trials have shown that TRT can improve muscle mass, bone density, and energy in men with low testosterone. Joe Rogan emphasizes the importance of getting blood work and working with a doctor before considering TRT.
BPC-157
BPC-157 is a peptide Joe Rogan uses for recovery and healing.
Pre-Workout & Athletic Performance
Joe Rogan uses natural pre-workout supplements like Shroom Tech Sport and MCT oil to increase stamina, endurance, and mental clarity before exercise, preferring ingredients that support energy without the crash.
Shroom Tech Sport
Shroom Tech Sport by Onnit is one of Joe Rogan's favorite pre-workout formulas, based on cordyceps mushrooms, which have been studied for their ability to improve oxygen use and delay fatigue. The blend also includes ashwagandha, green tea extract, and Rhodiola rosea, all known for supporting energy and endurance. Joe Rogan takes it before Jiu-Jitsu sessions or workouts that require lasting endurance, noting that it gives him a noticeable boost without overstimulation.
MCT Oil
Medium-chain triglyceride (MCT) oil is a fast-absorbing fat that Joe Rogan often blends into his coffee. He uses Onnit's Emulsified MCT Oil for its smoother texture and flavor. MCTs are converted into ketones, providing a quick source of brain and body fuel, especially helpful during fasting or low-carb days. Joe Rogan appreciates MCT oil for the "clean energy" it provides without the blood sugar spike of carbs.
Expert Guests Who Helped Shape His Stack
Joe Rogan's supplement choices are heavily influenced by expert guests like Dr. Rhonda Patrick and Dr. Andrew Huberman, who often share science-backed insights on nutrition, longevity, and brain health.
Dr. Rhonda Patrick
Dr. Rhonda Patrick frequently discusses vitamin D, magnesium, sulforaphane, and aging-related pathways.
Dr. David Sinclair
Dr. David Sinclair has shaped Joe Rogan's use of NMN, NAD+, and resveratrol.
Dr. Andrew Huberman
Dr. Andrew Huberman has influenced Joe Rogan's use of Tongkat Ali, nootropics, and sleep-focused compounds like apigenin.
Aubrey Marcus
Aubrey Marcus, founder of Onnit, helped develop products like Alpha Brain and Shroom Tech Sport that are tailored to Joe Rogan's physical and mental demands.
Should You Follow Joe Rogan's Supplement Routine?
While not every supplement Joe Rogan takes will be suitable for everyone, some of his top picks are supported by solid science and worth considering based on individual goals. It is essential to define your needs, whether to improve focus, recovery, or longevity, and choose supplements that align with those goals. It is advisable to get bloodwork done to understand your vitamin D levels, testosterone, and inflammatory markers before starting any supplement regimen.
Specific Supplements in Detail
Vitamin D
Joe Rogan includes Vitamin D3 in his daily supplement routine, emphasizing its importance for overall health. Widespread deficiency is common, largely because itâs primarily obtained through sunlight and is scarce in foods. The CDC says vitamin D can improve your bodyâs ability to fight bacterial and viral infection. In an appearance on Roganâs podcast, longevity expert Rhonda Patrick, Ph.D., recommends finding out your vitamin D baseline by getting a blood test before calculating how much you need to take daily.
Resveratrol and NMN
Joe Rogan has recently added Resveratrol to his daily routine, taking it each morning to boost his energy levels and enhance his overall well-being. In addition to Resveratrol, Joe Rogan includes NMN in his morning routine, a powerful combination that he says gives him a noticeable boost in energy and helps him feel great. NMN helps to increase NAD+ levels in the body, a coenzyme vital for cellular energy production and repair.
Omega-3 Fish Oil
Joe Rogan has highlighted the importance of Omega-3 fish oil in his routine, taking 3 tablespoons of Carlsonâs Super Omega-3 fish oil daily.
Protein
Protein is an essential part of Joe Roganâs diet, supporting muscle recovery and overall performance. Wellah Protein Your Whey delivers 20g of whey protein isolate per serving. Nutricost Whey Protein provides 25g of protein per scoop. MRM Nutrition Isolate is designed for fast absorption, providing 24g of protein per serving along with added BCAAs and glutamine for enhanced recovery.
Multivitamins
A solid multivitamin forms the core of Joe Roganâs supplement stack, ensuring he consistently gets essential vitamins and minerals to fuel his active lifestyle. Rogan has been taking Pure Encapsulations Athletic Pure Pack for years. Athletic Pure Packs are conveniently separated into daily packets of 9 capsules each. Rogan prefers powdered vitamins in capsule form for better absorption. Dr. Rhonda Patrickâs favorite daily multivitamin is Pure Encapsulations O.N.E.
Quercetin
Quercetin, a natural plant pigment, is a valuable part of Joe Roganâs supplement routine. As an antioxidant, Quercetin helps neutralize free radicals in the body, potentially reducing inflammation and supporting immune health.
Vitamin B
Joe Rogan prioritizes Vitamin B as an essential part of his supplement routine, recognizing its role in maintaining energy levels and brain function. Onnit Active B Complete supports energy production and overall vitality. Brain Drive delivers a combination of B vitamins, acetyl-L-carnitine, bacopa monnieri, and tyrosine to promote neurotransmitter production, improve neural communication, and enhance mental clarity. Maintaining proper Vitamin B levels can make a noticeable difference in energy and cognitive function.
Nootropics
Joe Rogan has a passion for nootropicsâbrain-boosting supplements that support memory, focus, and mental clarity. In his daily routine, he uses several nootropic products to help him stay sharp during podcasts, UFC commentary, and workouts. Onnit Alpha BRAIN enhances his mental performance. Neuro Gum is a convenient chewing gum packed with nootropic ingredients. Nutrition53 Neuro1 is a powdered drink mix. TruBrain Nootropic Shots improve memory and boost mental output.
Macular Support Formula
Joe Rogan includes Macular Support Formula in his supplement routine to help counteract age-related vision loss, supporting eye health as he prioritizes long-term wellness.
Glucosamine Chondroitin
Joe Rogan prioritizes joint health in his supplement routine, taking glucosamine chondroitin with MSM to protect his joints from the strain of regular exercise and aging.
Pre-Workout Supplements
Pre-workout supplements are a vital part of Joe Roganâs routine, giving him the energy and endurance needed for his demanding fitness routines. Onnit Shroom Tech Sport combines natural ingredients. Alpha Brain Pre-Workout uses caffeine as a stimulant. MRM Organic Pre-Workout delivers steady energy without jitters. Force Factor Total Beets Pre-Workout supports blood flow, endurance, and overall performance.
Supplements for Gut Health
Joe Rogan is a firm believer in maintaining a healthy gut, understanding that digestion plays a key role in overall well-being. Onnit Total Gut Health promotes digestion and gut balance. Organic India Psyllium Husk with Probiotics supports smoother digestion and regularity. Inessa Advanced Daily Biotic promotes digestive balance and immune health. Natureâs Lab 14-Day Colon Cleanse blends probiotics, fiber, and herbal extracts.
Supplements for stress
Joe Rogan understands the importance of managing stress and maintaining a balanced mood, which is why he includes supplements in his routine to support relaxation and mental well-being.
Athletic Greens (AG1)
Athletic Greens (AG1) has made waves in the wellness space, gaining popularity as a convenient, all-in-one greens powder. Marketed as a complete nutritional solution, AG1 claims to support gut health, immunity, and sustained energy. Joe Rogan has been a big supporter of AG1, often mentioning it on his podcast.
Creatine
Judging by how ripped Rogan is at 55, youâd think he was a UFC fighter instead of an announcer. Rogan swears by this supplement for its muscle-boosting abilities. Creatine is one of the most widely studied supplements in the market right now. Research shows that it can indeed help build and maintain muscle, and may help increase lean body mass.
Probiotics
Rogan is known for talking shitâliterally and figuratively. Heâs a huge proponent of supporting gut health through supplements. A balanced gut can help keep things moving. Roganâs diet is packed with probiotic rich foods like kimchi and kombucha. acidophilus DDS-1: Prone to bloating? plantarum: Gassy? lactis: If you experience frequent constipation, this one may be for you. Rogan says he âtakes a giant Athletic Greens every day.â AG1 (from his podcast sponsor Athletic Greens) is a gut-supporting blend containing over 75 vitamins, minerals, and whole vegetable sourced ingredients like spirulina, pineapple, and papaya.
Vitamin D
Rogan says he takes around 5000IU of vitamin D daily. The CDC says vitamin D can improve your bodyâs ability to fight bacterial and viral infection. In an appearance on Roganâs podcast, longevity expert Rhonda Patrick, Ph.D., recommends finding out your vitamin D baseline by getting a blood test before calculating how much you need to take daily.
Intravenous vitamin drips
After partnering with Dave Chappelle for a comedy sketch, Rogan says he decided to steal one of the comedianâs immune health tricks: weekly intravenous vitamin drips. âIf you donât feel good, if youâre kind of dragging, an IV vitamin drip is fucking spectacular,â Rogan said. Studies show that vitamins and minerals in Roganâs intravenous cocktail can support your immune system
Nootropics
Youâd be hard pressed to find a guy more obsessed with the brain-boosting benefits of nootropics than Rogan. Rogan told Rhonda Patrick that he âfucking lovesâ chewing Neuro Gum (which, hey, look at that, is a podcast sponsor) before filming the podcast or doing kickboxing workouts. This nootropic gum contains caffeine, vitamins B6 and B12, and L-theanine, which he says works to boost his energy levels and focus.Patrick said she loves L-theanine for its âcalmingâ effects. When Rogan was working with the Onnit team to develop this nootropic formula, he says he knew the name was an easy sell. âWhat I noticed when I started taking it was that I had a better recall of words. That frustrating thing where youâre like, âWhatâs the word? Whatâs the word?â it wasnât happening as much,â he tells Onnit co-founder Aubrey Marcus in a Youtube video. âMy ability to form sentences seemed smoother. Like its name, Alpha BRAIN also includes ingredients like L-theanine and phosphatidylserine.
Lionâs Mane
Nevertheless, Rogan is obsessed. âFour Sigmatic has become a key part of my daily routine. I drink Four Sigmatic Lionâs Mane all the time⦠It actually tastes great, and itâs damn good for you⦠just a whole lot of power.
Testosterone
Rogan has touted potentially testosterone boosting supplements like tongkat ali and turkesterone through conversation with expert guest Huberman. Rogan says starting testosterone replacement therapy (TRT) was a wise and healthy choice for him. Rogan doesnât mention how he felt before HRT, but if he was testosterone deficient he probably suffered at least some of the most common symptoms of low testosterone.