Joe Rogan, the prominent podcast host, comedian, and UFC color commentator is a man often in the headlines for his controversial thoughts, comments and practices.
Love him or hate him, he has long been an advocate for a healthy lifestyle and the use of supplements to optimize performance and well-being (however, not everyone agrees with his approach on this).
Regardless of opinion, he has truly embraced the health world in his own ways, from his lifetime dedication to martial arts such as Taekwondo and Brazilian Jiu Jitsu to his long-form conversations with experts from a range of fields on his podcast, The Joe Rogan Experience.
With a diverse fanbase that eagerly follows his recommendations and insights, Rogan's approach to supplements, and overall health has piqued the interest of millions of listeners around the world.
In this article, we will delve into the supplement stack that helps Rogan stay on top of his game, focusing on the different categories of supplements he takes for muscle building, gut health, immunity, brain health, and supporting testosterone.
An important note: This is a curious exploration of what is widely known to be Joe Rogan's supplements and practices and in no way an endorsement of following the same practices or protocols. As always, it is essential to consult with a healthcare professional before adopting any new supplement routine, and individual needs will vary based on factors such as age, diet, lifestyle, and health conditions.
What Supplements Does Joe Rogan Take?
A more appropriate question might be ‘What supplements doesn’t Joe Rogan take?’.
This list is long and detailed with a lot to explore for those interested in supplements for performance, longevity and general health - so grab yourself a coffee and let’s go!
Muscle And Joint Health
Joe Rogan is a strong advocate for the use of creatine to support muscle growth and enhance athletic performance. This popular supplement has been extensively studied, and research consistently shows that it can help build and maintain muscle mass, as well as increase lean body mass.
The body naturally produces around one to two grams of creatine each day, but studies suggest that supplementing with an additional three to five grams daily can yield significant results in muscle growth.
Creatine is a supplement I also use every day and get a lot from - here is my favourite brand.
Protein is a critical component of any muscle-building regimen, and Joe Rogan has spoken numerous times about the fact that he gets most of the protein in his diet from elk meat and other wild game that he's hunted.
In addition to the meat in his diet, Rogan has mentioned that he prefers hemp protein over whey protein due to its digestibility. Hemp protein powder is a plant-based protein source that offers a complete amino acid profile, making it an excellent alternative for those who want to avoid animal-based protein sources. Additionally, it is rich in omega-3 fatty acids and fiber, which can support heart health, improve digestion, and contribute to overall well-being.
Vegan protein powder in general is easier for most people to digest so if you take whey protein and notice some digestion issues, it could be worth trying a different protein source.
Glucosamine & Chondroitin
Maintaining joint health is essential for staying active and pain-free, especially for individuals who engage in regular physical activity or sports.
Glucosamine is a natural compound found in the body that helps maintain cartilage health, while chondroitin is a component of cartilage itself. Both supplements are commonly used to alleviate joint pain and improve mobility (often combined with MSM powder as well), particularly for individuals with osteoarthritis. Research has shown that the combination of glucosamine and chondroitin can help reduce pain, slow cartilage degradation, and improve joint function.
Joe Rogan is known for his intense workouts and dedication to fitness. To optimize his performance and energy levels during exercise, he relies on a pre-workout supplement that is based on Cordyceps, Ashwagandha, and Rhodiola.
Cordyceps mushrooms have been traditionally used to support energy levels, increase endurance, and improve oxygen utilization during exercise. Meanwhile, adaptogenic herbs like ashwagandha and Rhodiola rosea have been shown to help the body adapt to physical stress and reduce exercise-induced fatigue.
Rogan's pre-workout of choice is the Onnit Shroom TECH Sport, which he has mentioned several times on his podcast and social media.
Electrolytes are essential minerals that help maintain the body's fluid balance, support muscle function, and facilitate nerve signalling. Joe Rogan uses electrolyte supplements to stay hydrated, especially during intense workout sessions or while using his sauna.
Common electrolytes include sodium, potassium, magnesium, and calcium. Electrolyte supplements are available in various forms, such as powders, tablets, and premixed drinks, making it easy to find one that suits your preferences and lifestyle.
Gut Health & Immunity
Joe Rogan is a firm believer in the benefits of utilizing the benefits of probiotics for gut health and overall well-being. Probiotics are beneficial bacteria that help maintain a healthy balance of microorganisms in the digestive system, support the immune system, and can potentially improve mental health.
Rogan takes tries to support his microbiome by regularly consuming fermented foods such as sauerkraut and kimchi and makes sure to drink plenty of kombucha.
Here at the Bircher Bar, we are big fans of Seed Labs DS-01, daily prebiotic + probiotic. This is technically a 'synbiotic' which has been scientifically formulated to combine a diverse range of beneficial bacteria strains with plant-based prebiotic fibre, promoting a healthy balance of gut flora and overall microbiome health.
To support his micronutrient intake, Rogan incorporates Athletic Greens AG1 into his daily routine. AG1 is a gut-supporting blend containing over 75 vitamins, minerals, and whole vegetable-sourced ingredients including spirulina, pineapple, and papaya.
Some studies have shown that spirulina can support the growth of beneficial intestinal microbiota like Prevotella, Porphyromonadaceae, Barnesiella, and Paraprevotella which may help lower blood lipid levels, prevent liver disease, and support digestion.
AG1 also contains the digestion-supporting enzymes papain (from papaya) and bromelain (from pineapple) that promote the complete digestion of proteins
While not a replacement for whole fruits and vegetables, greens powders are an easy way to supplement a balanced diet. They can help fill in nutritional gaps and provide essential vitamins, minerals, and antioxidants. especially for those with limited access to fresh produce or a busy lifestyle.
Vitamin D is involved in neurotransmitter synthesis and regulation, which can impact mood, cognitive function, and overall brain health. Adequate levels of vitamin D have been associated with a reduced risk of cognitive decline and may play a role in supporting mental well-being.
Dr Rhonda Patrick was recently on the Joe Rogan Experience podcast where they discussed in depth the research into Vitamin D and its benefits. Both Rogan and Dr Patrick shared that they supplement with 5,000 IU of Vitamin D per day.
Vitamin B Complex
The B group vitamins offer a wide range of benefits for our overall health. These essential nutrients, such as Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5, B6, B7 (biotin), B9 (folic acid), and B12, play crucial roles in various metabolic processes. Regular consumption of these water-soluble vitamins is essential as they are not stored in the body
In a 2014 vlog, Rogan showcased his supplement cupboard, highlighting his daily intake of a Vitamin B complex and Vitamin B3 (niacin). Even in March 2019, he reiterated his continued supplementation with Vitamin B.
Daily Multivitamin - Pure Encapsulations Athletic Pure Pack
At the core of Joe Rogan's supplement regimen lies his commitment to a daily multivitamin. Recognizing the importance of consistently providing his body with the essential vitamins and minerals it needs, Rogan has been incorporating Pure Encapsulations Athletic Pure Multivitamin into his routine for several years.
Athletic Pure Packs offer a convenient solution, with each day's dosage neatly organized into separate packets containing nine capsules. Rogan's preference for powdered vitamins in capsule form is rooted in their enhanced absorption. Athletic Pure Pack goes beyond being a basic multivitamin, each packet provides additional capsules featuring BCAAs, ascorbic acid, coenzyme Q10, L-glutamine, and a substantial 900mg of fish oil.
Quercetin is a plant polyphenol that offers a myriad of benefits for our bodies. Acting as a potent antioxidant, it contributes to overall health and serves as a valuable supplement for supporting a robust immune system. In recent studies, Quercetin has shown potential as a zinc ionophore, facilitating the transportation of positively charged zinc ions across cell membranes.
With its antioxidant properties and immune system support, Quercetin has become a valuable addition to wellness routines. Both Dr. Rhonda Patrick and Dr. Mark Gordon have appeared on the Joe Rogan Experience to discuss the benefits of supplementing with 500mg of Quercetin twice daily, especially in combination with zinc.
Joe Rogan understands the importance of incorporating fish oil into his supplement regimen to promote heart health and reduce inflammation. Fish oil is a rich source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega-3 fatty acids have been extensively studied for their potential benefits on cardiovascular health. They have been shown to reduce triglyceride levels, lower blood pressure, and improve overall heart function. Additionally, omega-3s have anti-inflammatory properties, which can help reduce inflammation in the body, potentially benefiting joint health and overall well-being.
Rogan's preferred fish oil supplement contains a high concentration of EPA and DHA, providing the necessary omega-3 fatty acids to support his cardiovascular system and maintain optimal health.
Incorporating a CBD (cannabidiol) tincture into his supplement routine, Joe Rogan takes advantage of the potential benefits this hemp-derived compound offers. CBD is known for its calming and relaxing effects, making it a popular choice for individuals seeking stress relief and improved sleep quality.
CBD interacts with the body's endocannabinoid system, which plays a role in regulating various physiological processes, including mood, pain perception, and sleep. By modulating the endocannabinoid system, CBD may help promote a sense of relaxation and balance.
Moreover, CBD has been studied for its potential anti-inflammatory properties, which can aid in post-workout recovery. By reducing inflammation and supporting muscle relaxation, CBD may contribute to a faster recovery time and improved athletic performance.
NAD (nicotinamide adenine dinucleotide) is a coenzyme found in every cell of the body and is involved in various cellular processes, including energy production and DNA repair. Joe Rogan recognizes the potential benefits of NAD supplementation to support his overall well-being and promote anti-aging effects.
As we age, NAD levels naturally decline, which can impact cellular energy production and overall vitality. By supplementing with NAD precursors such as nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN), it is believed that NAD levels can be replenished, supporting optimal cellular function and potentially slowing down the aging process.
Research suggests that NAD supplementation may have numerous benefits, including improved mitochondrial function, enhanced metabolism, and increased resilience to age-related conditions. By including NAD in his supplement stack, Rogan aims to optimize his cellular energy production and promote longevity.
IV Vitamin Drip
Joe Rogan is known for his holistic approach to health and performance optimization. One notable aspect of his wellness routine is the IV drip therapy he has incorporated into his regimen. This intravenous treatment delivers a potent combination of essential nutrients directly into the bloodstream, ensuring maximum absorption and effectiveness.
One key component of Joe Rogan's IV drip is Vitamin C. This potent antioxidant is renowned for its immune-supporting properties. Vitamin C plays a crucial role in supporting the immune system, helping to protect against illnesses, and promoting overall well-being. By receiving high doses of Vitamin C intravenously, Rogan ensures optimal levels of this essential nutrient, empowering his immune system to function at its best.
Another vital nutrient in Joe Rogan's IV drip is zinc. Zinc is involved in numerous physiological processes and is essential for a well-functioning immune system. It plays a vital role in immune cell function, wound healing, and DNA synthesis. By including zinc in his IV drip, Rogan aims to maintain optimal levels of this mineral, supporting immune function and overall health.
Glutathione, often referred to as the "master antioxidant," is another key component of Joe Rogan's IV drip. This powerful antioxidant is naturally produced by the body and plays a vital role in detoxification and cellular health. Glutathione helps neutralize harmful free radicals, reduces oxidative stress, and supports optimal cellular function. By receiving glutathione intravenously, Rogan ensures a direct and potent supply of this vital antioxidant, aiding in overall well-being and cellular health.
Joe Rogan's IV drip therapy provides him with a targeted infusion of essential nutrients like vitamin C, zinc, and glutathione. By bypassing the digestive system and delivering these nutrients directly into the bloodstream, Rogan maximizes their absorption and effectiveness. This personalized approach to nutrient supplementation supports his immune system, enhances his overall health, and contributes to his goal of optimal well-being.
Joe Rogan is a firm believer in the potential cognitive benefits of nootropic supplements. Nootropics, also known as "smart drugs," are compounds that can enhance cognitive function, memory, focus, and overall brain health. Rogan has experimented with various nootropics and has shared his experiences with his audience.
In addition to traditional nootropic supplements, Rogan has expressed his fondness for Neuro Gum. Neuro Gum is a chewable nootropic supplement that combines caffeine, L-theanine, and vitamins B6 and B12. This unique blend is designed to provide a quick cognitive support, improve focus, and support mental clarity. Rogan has praised the convenience and effectiveness of Neuro Gum, particularly for those on the go or in need of a quick pick-me-up.
Another nootropic supplement frequently mentioned by Rogan is Alpha BRAIN. Developed by Onnit, Alpha BRAIN is a blend of natural ingredients that aims to enhance memory, focus, and mental processing. It contains a combination of alpha-GPC, huperzine A, bacopa monnieri, and other compounds known for their potential cognitive benefits. Rogan has spoken highly of Alpha BRAIN and has even collaborated with Onnit to create his own custom version.
TruBrain is another nootropic supplement that Joe Rogan has explored in his pursuit of optimal brain health. TruBrain is formulated with a blend of ingredients designed to enhance cognitive function, including piracetam, choline, and other compounds known for their potential cognitive benefits. This nootropic stack aims to improve focus, memory, and overall mental performance. Rogan has shared his positive experiences with TruBrain, highlighting its potential in unlocking cognitive potential and supporting his mental clarity.
Lion’s Mane Elixir
Lion's Mane is a medicinal mushroom known for its potential cognitive benefits. It contains bioactive compounds that may stimulate nerve growth factor (NGF) production, which plays a crucial role in maintaining and repairing brain cells. Joe Rogan has expressed his interest in Lion's Mane and its potential to support cognitive function, memory, and overall brain health. Rogan has mentioned incorporating Lion's Mane elixirs into his routine, appreciating the natural brain-supporting properties of this unique mushroom.
All-In-One Supplement - Onnit Total Human
For individuals seeking a comprehensive approach to brain health and overall well-being, Joe Rogan has advocated for Onnit Total Human. Total Human is a meticulously crafted all-in-one supplement that combines various key nutrients, vitamins, minerals, and herbal extracts. This comprehensive formula aims to support cognitive function, physical performance, mood, and overall vitality. With its convenient daily packs, Total Human provides a comprehensive solution for those who prefer a simplified approach to supplementation.
Vision & Eye Health
As we age, we all come to appreciate the critical role that eye health plays in our overall well-being. Joe Rogan's commitment to eye health is evident in his mention of Pure Encapsulations Macular Support Formula on the Sober October 4 podcast.
Pure Encapsulations Macular Support Formula is specifically formulated to support and maintain healthy vision, particularly focusing on the macula, a region in the center of the retina responsible for detailed vision. This comprehensive eye support supplement combines a range of scientifically researched nutrients and antioxidants to promote optimal eye health.
Testosterone plays a vital role in men's overall well-being, including muscle development, energy levels, and sexual health. Joe Rogan recognizes the significance of maintaining optimal testosterone levels and has explored various strategies to support this essential hormone.
Testosterone Replacement Therapy (TRT)
Testosterone Replacement Therapy (TRT) is one approach Joe Rogan has considered to optimize his hormonal balance. TRT involves the administration of exogenous testosterone to supplement the body's natural production. This therapy aims to restore testosterone levels to a healthy range, helping to alleviate symptoms of low testosterone and enhance vitality.
It’s important to note that TRT is a highly individualized treatment that should be supervised by a qualified healthcare professional.
Another natural approach to supporting testosterone that Joe Rogan has recently discussed with Dr. Andrew Huberman, is Tongkat Ali, a herb native to Southeast Asia. Tongkat Ali, scientifically known as Eurycoma Longifolia, has been traditionally used for its potential aphrodisiac and testosterone-supporting properties.
Research suggests that Tongkat Ali may help increase testosterone levels by promoting the release of luteinizing hormone (LH), a hormone that signals the testes to produce more testosterone. By enhancing testosterone production, Tongkat Ali may contribute to improved energy, muscle development, and overall vitality.
There you have it - Joe Rogan takes a tonne of supplements to do everything he can to beat 'father time' and keep his body and brain firing on all cylinders.
Again - this is an article for curiosity and entertainment purposes to showcase the wide range of supplements that Joe has often publicly stated that he takes personally, and not an endorsement in any way of these specific protocols.
That being said, we have many 'deep dive articles' covering many of the supplements on this list that modern science and traditional medicine both support - so have a look around and dive a bit deeper yourself if any of them have piqued your interest!
What is the Joe Rogan supplements stack?
The Joe Rogan supplements stack refers to the combination of various supplements that Joe Rogan takes on a daily basis to support his health and performance (i.e. this list!)
Why does Joe Rogan take fish oil?
Joe Rogan has stated he takes fish oil because it is rich in omega-3 fatty acids, which have been shown to support brain function and overall health.
Is there a specific brand or product that Joe Rogan recommends for greens supplements?
Joe Rogan incorporates greens supplements into his stack primarily via the supplement Athletic Greens AG1 which he speaks about using often.
How often does Joe Rogan talk about supplements on his podcast?
Joe Rogan discusses supplements on his podcast, the Joe Rogan Experience (JRE), in some way almost every episode!
Can I find a complete list of the supplements that Joe Rogan takes?
At the time of writing, this list is the complete list and we will endeavour to keep it updated as he talks about and incorporates more supplements into his stack.
Are all the supplements Joe Rogan takes confirmed by scientific research?
Science isn't often in consensus and while many of the supplements Joe Rogan takes have scientific merit via many different clinical trials, many also do not have such a weighty body of evidence behind them. It's important to consult with a healthcare professional and do your own research before adding any new supplements to your routine.
Where can I find more information about Joe Rogan's supplement stack?
You can find more information about Joe Rogan's supplement stack on his podcast, the Joe Rogan Experience, and through online articles and interviews discussing his supplementation practices.