Joe Rogan has discussed dozens of supplements across more than a decade of podcasts. That makes “Joe Rogan’s supplement stack” a moving target: some products are things he says he currently takes, some are older habits, some come from companies he has a financial relationship with, and others were primarily discussed by guests.
This guide separates those buckets instead of pretending every supplement ever mentioned on JRE belongs to one permanent daily routine.
Last reviewed: August 28, 2026. Recent mentions are prioritized over old lists, and older claims are labeled as such.
Affiliate disclosure: Rogan Recs may earn a commission from qualifying purchases. Product links do not change our editorial notes, and commercial relationships are called out where they matter.
Joe Rogan’s supplement stack at a glance
| Supplement | Status | Quick take |
|---|---|---|
| Creatine monohydrate | Recent use | One of the best-supported performance supplements |
| AG1 | Current / sponsored | Convenient, expensive, not a replacement for food |
| Pure Encapsulations Macular Support | Recent use | Rogan’s reported results are anecdotal |
| Alpha Brain | Long-running / financial tie | Some human research; keep the Onnit relationship in mind |
| Magnesium | Recent use | Useful when intake is low; form depends on goal |
| Vitamin D3 | Historical confirmed dose | Test rather than blindly copy a dose |
| Omega-3 fish oil | Long-running mention | Compare EPA + DHA, not just total fish oil |
| Neuro Gum | Recent recommendation | Mostly caffeine + L-theanine convenience |
| Beta-alanine | Recent recommendation | Most useful for repeated high-intensity work |
| Athlete’s Pure Pack | Historical use | Convenient multivitamin pack; old reference |
| Shroom Tech Sport | Historical Onnit use | Evidence is much thinner than creatine |
| Tongkat ali / fadogia | Mostly guest-driven | Limited evidence; fadogia has major safety-data gaps |
| NMN / NAD+ / resveratrol | Longevity discussions | Interesting, but much less settled than the hype |
| BPC-157 / peptides | Discussed; not supplements | Experimental compounds, not routine OTC supplements |
The five most defensible places to start
If your goal is to copy the useful part rather than the expensive part, the shortlist is much smaller:
- Creatine monohydrate for strength, power and possibly cognition.
- Vitamin D if bloodwork shows you are low.
- Omega-3s if your diet is low in fatty fish.
- Magnesium when intake is inadequate or a specific form fits your goal.
- Electrolytes when you actually need to replace sodium and fluid losses from hard training, heat, sauna, travel or illness.
That is not a personalized protocol. It is simply where the evidence-to-cost ratio is strongest compared with much of the rest of this page.
1. Creatine: powder now, gummies historically
Status: recent use.
Creatine is one of the clearest entries in Rogan’s stack. He spent years talking about creatine gummies, including using them for physical performance and potential cognitive benefits. More recently, he said he had switched to powdered creatine because consuming enough gummies had become inconvenient, while still keeping gummies around as a backup.
What to buy: plain creatine monohydrate is the default. You do not need a fancy form.
Shop creatine monohydrate on Amazon
Evidence note: creatine is unusually well studied for strength and high-intensity exercise performance. Research on cognition is promising, especially in certain populations and under stressors such as sleep deprivation, but the cognitive case is not as universal as the strength case.
2. AG1 / Athletic Greens
Status: current use, but sponsored.
AG1 is one of the easiest products to identify as part of Rogan’s public routine. The company has maintained a Joe Rogan partner relationship and describes AG1 as part of his morning routine.
The disclosure matters: AG1 is also a JRE advertiser. That does not automatically make the product bad; it means the endorsement is commercially connected.
Is AG1 worth it?
AG1 is primarily a convenience product combining vitamins, minerals, plant ingredients and other compounds in one powder.
The main criticism is cost. If you eat a varied diet and supplement only what you actually need, you can usually cover the basics for much less. A greens powder also does not replace vegetables, fruit, fiber, protein or overall diet quality.
3. Pure Encapsulations Macular Support
Status: recent use.
This is one of the strongest examples of a product Rogan has specifically said he takes. He has discussed Pure Encapsulations Macular Support multiple times and has said he buys it himself rather than having a relationship with the company.
The formula includes carotenoids and nutrients commonly used in eye-health supplements, including lutein and zeaxanthin.
Rogan has described improvement in his eyesight while using Macular Support alongside red-light therapy. That is his personal experience, not evidence that the supplement reverses age-related vision changes.
Shop Pure Encapsulations Macular Support
Meaningful or worsening vision changes deserve an eye exam rather than self-treatment with supplements.
4. Alpha Brain and Alpha Brain Black Label
Status: long-running use; financial relationship.
Alpha Brain may be the supplement most closely associated with Joe Rogan. He has repeatedly said he uses Alpha Brain, including around mentally demanding work, and has discussed Alpha Brain Black Label as a stronger version.
The conflict disclosure matters here: Rogan was an early Onnit partner/investor and helped build awareness of the brand. Alpha Brain therefore is not an independent recommendation in the same sense as a product he buys without a company relationship.
Does Alpha Brain work?
There are human studies on Alpha Brain, but “some positive cognitive findings under specific study conditions” is not the same as proving dramatic brain enhancement. Sleep, exercise and adequate nutrition remain much more important.
5. Magnesium
Status: recent use.
Magnesium has appeared repeatedly in Rogan’s conversations. He has discussed taking it alongside vitamin D3 and K2 and has mentioned nighttime magnesium products and multi-form blends.
Magnesium glycinate vs. threonate vs. citrate
- Magnesium glycinate: commonly chosen for general supplementation and tolerability.
- Magnesium citrate: can have a stronger laxative effect.
- Magnesium L-threonate: marketed heavily for brain exposure and cognition, but costs considerably more and has a smaller human evidence base than the marketing footprint suggests.
- Multi-form blends: convenient, but more forms do not automatically mean more benefit.
6. Vitamin D3
Status: historical confirmed dose; current exact dose unclear.
In a 2020 conversation with Dr. Rhonda Patrick, Rogan said he was taking 5,000 IU of vitamin D per day.
The date matters. An old quote should not automatically become “Joe Rogan currently takes 5,000 IU every day.”
Vitamin D is a good example of why testing is more useful than copying a celebrity dose. Blood levels, sun exposure, diet, season and medical history all influence what dose — if any — makes sense.
7. Vitamin K2
Status: paired with D3 in recent discussion.
Rogan has discussed taking D3 with K2 and magnesium.
K2 is commonly paired with vitamin D because both are involved in calcium metabolism. That does not mean everyone taking vitamin D automatically needs a high-dose K2 supplement.
Medication note: vitamin K can be particularly important for people using warfarin or other medications affected by vitamin K intake.
8. Omega-3 fish oil
Status: long-running Rogan/JRE staple.
Fish oil has been a recurring part of Rogan’s health conversations, especially with Dr. Rhonda Patrick.
When comparing fish oil, look beyond the giant “1,000 mg fish oil” number on the front and check the actual EPA + DHA amount per serving.
If you already eat fatty fish regularly, the value proposition changes. This is another category where context matters more than copying a stack.
9. Neuro Gum
Status: recent recommendation; Rogan has said he has no connection to the company.
Rogan has brought up Neuro Gum as a quick nootropic option and described the basic appeal: caffeine and L-theanine in gum form.
We have a full breakdown in our Joe Rogan Neuro Gum guide.
The useful part is not mysterious: caffeine + L-theanine is a well-known combination. Gum is mainly a convenient delivery format.
10. L-theanine
Status: frequently discussed, often through caffeine products.
L-theanine comes up both independently and as part of products such as Neuro Gum. It is commonly paired with caffeine because it may reduce some of caffeine’s jitteriness while preserving alertness.
If you already use caffeine, this is one of the cheaper nootropic combinations on the page. It is not a substitute for sleep.
11. Beta-alanine
Status: recent recommendation.
Rogan has recently spoken positively about beta-alanine as a workout supplement.
Beta-alanine raises muscle carnosine. Its strongest performance case is repeated or sustained high-intensity work where acidity becomes limiting. The classic harmless side effect is tingling or itching skin after larger doses.
It is not a muscle-building supplement in the same direct sense people often assume.
12. Pure Encapsulations Athlete’s Pure Pack
Status: historical Rogan use.
Rogan has historically described using Pure Encapsulations Athlete’s Pure Pack, particularly because the individual packs were convenient to carry.
That is useful history, but it is an older reference rather than proof that this remains part of his daily routine today.
For most people, a multivitamin is dietary insurance rather than a performance enhancer.
13. Zinc
Status: repeatedly discussed, especially around immunity.
Zinc became particularly visible in Rogan’s supplement conversations during the COVID era.
Zinc is essential, but more is not better. Chronically overdoing supplemental zinc can contribute to copper deficiency and other problems.
14. Vitamin C
Status: recurring immunity supplement.
Vitamin C is another basic nutrient Rogan has discussed in illness and immune-support contexts.
Vitamin C matters biologically. That does not mean megadoses prevent every viral illness or materially improve health in someone already consuming enough.
15. Quercetin
Status: discussed in immunity stacks.
Quercetin is a plant flavonoid that became a popular addition to zinc-centered supplement stacks.
The research is much less conclusive than the internet enthusiasm. Treat it as an optional, evidence-limited supplement rather than a foundational nutrient.
16. Glutathione
Status: discussed, including IV/clinical use.
Glutathione is a major antioxidant produced by the body. Rogan has discussed glutathione in wellness and IV contexts.
Oral formulations vary substantially in bioavailability. Broad “detox” claims go well beyond what has been established.
17. Electrolytes
Status: practical training/recovery category.
Electrolyte products come up around hard workouts, sauna use, travel and rehydration.
This is a category where the use case matters more than the brand. Sodium is the main electrolyte lost in sweat. A sedentary person eating a normal diet does not need an expensive packet simply because “hydration” sounds healthy.
18. Protein powder and hemp protein
Status: historical preference / recurring performance topic.
Rogan has historically talked about hemp protein and other protein supplements. Protein powder itself is simply a convenient protein source, not a uniquely powerful supplement.
If you already reach your protein target through food, adding a shake does not create a separate benefit.
19. Shroom Tech Sport
Status: historical Onnit product.
Shroom Tech Sport is an Onnit performance supplement centered around cordyceps and other ingredients. Rogan has promoted it historically for workouts.
Because this is an Onnit product, the same financial-disclosure rule applies as with Alpha Brain. The evidence base is not in the same league as creatine.
20. Spirulina and chlorella
Status: historical greens category.
Rogan has discussed spirulina and chlorella through Onnit greens products and broader nutrition conversations.
They contain nutrients and phytochemicals, but marketing them as universal “detox” products overstates the evidence.
21. Lion’s mane
Status: JRE-discussed nootropic; current daily use not clearly established.
Lion’s mane mushroom has become one of the most popular “brain” supplements in the JRE and Huberman ecosystem.
Early human research is interesting, but the evidence base is still small. It is not nearly as established as creatine for performance or caffeine for alertness.
22. Apigenin
Status: mostly guest-driven / Huberman-associated.
Apigenin is a flavonoid strongly associated with Andrew Huberman’s sleep stack and JRE appearances.
It often appears on “Joe Rogan stack” pages even when the chain is really guest discussed it -> internet added it to Rogan’s routine. We include it because listeners search for it, not because we can verify it as a permanent daily Rogan supplement.
23. Tongkat ali
Status: heavily discussed through guests.
Tongkat ali is marketed for testosterone, libido and male performance and has been discussed extensively in the Rogan/Huberman fitness ecosystem.
There is some human research, but the evidence is limited compared with basic sports nutrition supplements. Product quality and extract standardization also vary.
24. Fadogia agrestis
Status: discussed, but evidence and safety are weak.
Fadogia is often paired with tongkat ali in internet “testosterone stacks.”
We are not treating it as a recommended purchase. Human efficacy and safety data are extremely limited, and animal findings have raised enough questions that this belongs in the experimental bucket.
25. Turkesterone / ecdysteroids
Status: performance-world discussion, not well established.
Turkesterone and related ecdysteroids have been marketed as non-hormonal muscle-building compounds.
Search turkesterone products on Amazon
Human evidence is thin, and label accuracy has been a recurring problem in this category. This is nowhere near the top of the list for return on money.
26. Glucosamine, chondroitin and MSM
Status: historical joint-support category.
Rogan has discussed classic joint formulas built around glucosamine, chondroitin and MSM.
Shop glucosamine + chondroitin + MSM
Research results are mixed. Some people report meaningful symptom relief; average trial results are less dramatic.
27. Collagen
Status: JRE-adjacent recovery discussion.
Collagen is frequently discussed for connective tissue, skin and joint support.
There is some evidence for specific outcomes, but collagen is not a replacement for adequate total protein. Think of it as a targeted protein source rather than a magical anti-aging powder.
28. NMN
Status: longevity discussion, largely guest-driven.
NMN became a major JRE longevity topic through researchers including David Sinclair.
Interesting mechanism and early human studies do not equal proven life extension in humans.
29. NAD+ and NAD+ IVs
Status: discussed in longevity/wellness contexts.
Rogan has discussed NAD+ treatments and IV infusions in longevity conversations.
This category gets marketed aggressively. IV treatment is a medical procedure, and oral “NAD boosters” are a different thing pharmacologically. Do not treat a clinic infusion and an Amazon supplement as interchangeable.
30. Resveratrol
Status: longevity discussion; evidence is mixed.
Resveratrol became famous through aging research and David Sinclair’s public work.
It remains biologically interesting, but broad anti-aging claims outrun what has been proven in humans.
31. Exogenous ketones
Status: ketogenic-performance discussion.
Exogenous ketones can raise blood ketones without fasting or eating a ketogenic diet.
That does not mean they reproduce every physiological effect of fasting or nutritional ketosis. They are expensive and useful only for fairly narrow goals.
32. Methylated B vitamins / B12
Status: recurring JRE topic, especially in genetics and methylation discussions.
Methylated vitamins became a bigger JRE talking point through Gary Brecka and MTHFR-related conversations.
Read our full guide to methylated vitamins for the genetics, marketing and evidence context.
Shop methylated B-complex supplements
“Methylated” does not automatically mean “better for everyone.” Actual deficiency, diet, absorption problems and specific medical circumstances matter more.
33. SAM-e
Status: guest-driven discussion.
SAM-e has appeared in the Gary Brecka/JRE orbit for methylation and mood-related conversations.
We cover it separately in our SAM-e supplement guide.
SAM-e can interact with medications and is not a casual add-on for people using antidepressants or other serotonergic drugs.
34. Hydrogen water and hydrogen tablets
Status: guest-driven wellness discussion.
Hydrogen water and hydrogen tablets have appeared in Gary Brecka conversations.
We have a full hydrogen water guide because the topic is too specific to unpack fully here.
The human evidence is early and highly dependent on the outcome being studied.
35. CBD
Status: historically discussed.
CBD has been part of Rogan’s long-running cannabis and recovery conversations.
Evidence differs by indication and dose. FDA-approved cannabidiol for specific seizure disorders is not the same thing as assuming a retail CBD gummy reliably treats sleep, pain or anxiety.
We do not treat CBD as a foundational supplement.
Things often called “Joe Rogan supplements” that are not really supplements
TRT / testosterone replacement therapy
Rogan has been open for years about using testosterone replacement therapy.
TRT is a prescription hormone treatment. It is not comparable to creatine, magnesium or vitamins and should not be purchased or managed like an OTC supplement.
It also matters when people look at Rogan’s physique and assume the difference between his results and theirs is Alpha Brain, fish oil or greens powder.
BPC-157 and other peptides
Rogan has discussed BPC-157 and other peptides in injury-recovery contexts.
Read the fuller Joe Rogan peptides guide.
These are experimental, drug-like compounds. BPC-157 is not an FDA-approved dietary supplement, and human evidence remains extremely limited.
IV vitamin drips
Rogan has discussed and used IV wellness treatments.
Putting vitamins directly into a vein is a medical procedure, not a more advanced version of taking a multivitamin. It introduces its own risks and should be evaluated clinically.
Products Rogan has a financial relationship with
This deserves its own section because readers should know why some products appear repeatedly.
Onnit
Rogan was an early partner/investor in Onnit, the company behind Alpha Brain, Shroom Tech and many other products historically promoted on JRE.
That does not tell you whether a product works. It tells you the recommendation is not financially independent.
AG1
AG1 has maintained a Joe Rogan partner/advertising relationship. Again, that does not invalidate the product; it changes how the endorsement should be weighted.
Independent mentions
Rogan has specifically said he has no affiliation with Pure Encapsulations when talking about Macular Support, and has likewise said he had no connection to Neuro Gum when recommending it.
Those disclosures make the nature of the mention meaningfully different from an Onnit or AG1 promotion.
What the stack gets right
The useful theme is not “take 35 pills.” It is:
- care about micronutrient deficiencies;
- prioritize resistance training and physical activity;
- use creatine, one of the few genuinely high-value performance supplements;
- think about sleep and recovery;
- pay attention to hydration and heat exposure;
- test things rather than blindly assume they work;
- update your approach when something becomes inconvenient or stops making sense.
Ironically, the more supplements someone adds, the harder it becomes to know which ones are doing anything.
Where the stack goes too far
Rogan is unusually willing to experiment. That makes the podcast interesting, but it is not the same thing as a conservative evidence-based medical protocol.
- Too many simultaneous variables. You cannot learn much from starting a dozen things together.
- Anecdote gets amplified. A personal result can be real without proving causation.
- Guest enthusiasm becomes internet certainty. A guest discussing a compound often turns into “Joe Rogan takes this every day” on low-quality sites.
- Sponsor blur. A product may be useful and still deserve extra skepticism when money is involved.
- Experimental compounds get grouped with vitamins. Peptides and hormones are not simply stronger supplements.
Evidence tiers
Stronger evidence
- creatine monohydrate;
- correcting a diagnosed nutrient deficiency;
- adequate protein intake;
- electrolytes for meaningful sweat/fluid loss;
- caffeine for alertness and performance;
- omega-3s for selected cardiovascular/lipid contexts.
Moderate or context-dependent
- magnesium;
- beta-alanine;
- glucosamine/chondroitin;
- collagen;
- zinc for specific short-term uses;
- caffeine + L-theanine;
- some multivitamins.
Early, mixed or overhyped
- lion’s mane;
- apigenin;
- tongkat ali;
- quercetin;
- glutathione supplements;
- NMN;
- resveratrol;
- exogenous ketones;
- many mushroom blends.
Experimental / not routine supplements
- fadogia agrestis;
- BPC-157;
- other unapproved peptides;
- TRT and hormone therapies;
- clinic-based IV protocols.
How to build a sane version of the Rogan stack
- Define the goal. Strength? Sleep? A documented deficiency? Focus?
- Fix food, training and sleep first. Supplements cannot rescue those.
- Get relevant bloodwork when appropriate. Vitamin D and B12 are obvious examples.
- Use one change at a time. Give yourself a chance to notice whether it does anything.
- Prefer boring products. Plain creatine monohydrate is a perfect example.
- Check medication interactions. “Natural” does not mean interaction-free.
- Treat experimental compounds as experimental. Podcast popularity is not clinical evidence.
- Reassess periodically. Rogan’s own move away from relying on creatine gummies is a good example.
Best Joe Rogan supplement picks by goal
Strength and training
First pick: creatine monohydrate
Possible add-ons: beta-alanine for the right type of training, protein powder if it helps you hit protein targets, and electrolytes for heavy sweating.
Focus and long work sessions
Most straightforward: caffeine + L-theanine, including products such as Neuro Gum.
Rogan-associated choice: Alpha Brain, with the Onnit financial relationship kept in mind.
General micronutrient coverage
A basic multivitamin can be reasonable if diet is inconsistent, but it should not replace food.
Rogan historically used Pure Encapsulations Athlete’s Pure Pack.
Eye health
Rogan’s recent product is Pure Encapsulations Macular Support.
For actual vision changes, the first move should still be an eye-care professional.
Sleep / evening routine
Magnesium is the most defensible general supplement in this bucket. Apigenin and other “sleep stack” ingredients are more optional and less established.
Longevity
This is where we would spend the least money relative to the hype. Exercise, sleep, blood pressure, lipids, smoking status, body composition and diet have vastly stronger human evidence than buying a giant NMN/resveratrol stack.
Related Rogan Recs guides
- Joe Rogan and Neuro Gum
- Andrew Huberman supplement guide
- Dr. Rhonda Patrick supplements
- Joe Rogan peptides guide
- Methylated vitamins guide
- SAM-e and Gary Brecka
- Hydrogen water and Gary Brecka
- Supplements for mental clarity and focus
- Top supplements for jiu-jitsu athletes
Bottom line
Joe Rogan’s supplement history is useful because it exposes listeners to a huge range of nutrition, performance and longevity ideas. It is not useful as one giant shopping list.
If you want the practical version: start with creatine, identify actual nutrient gaps, use protein and electrolytes when your diet or training calls for them, and become much more skeptical as you move into expensive nootropics, “testosterone boosters,” longevity stacks and experimental peptides.
We will keep this page updated as Rogan changes what he takes and as better evidence becomes available.
Medical note: this page is informational, not medical advice. Supplements can interact with medications and medical conditions. Hormones, peptides, IV treatments and high-dose nutrient protocols require a different level of medical oversight than ordinary food supplements.
