Joe Rogan Full Supplements List 2022 – Comprehensive Breakdown of What He Takes

by | Sep 28, 2021 | Elite Profile, Popular


Love him or hate him, it’s hard to deny that Joe Rogan has never shy’d away from self-experimentation in his quest for optimal performance. The Fear Factor host turned UFC commentator and top podcast host is in better shape at 53 than most guys half that age.  And it’s not just his physique that’s impressive – he still has the mental sharpness to film multiple 3+ hour long podcasts a day.

A lot of that comes from pure hard work, which no one can put in a bottle. But whether he’s doing Brazilian Jiu-Jitsu, hunting elk in the mountains of Colorado, or running hill sprints with his golden retriever, Joe is always on the lookout for the best performance enhancing supplements.

In this post we’ll take a deep dive into which supplements and tools Joe uses, both on a daily basis and intermittently. If you don’t feel like reading the full post (no judgement) you’ll find a summary below, or you can skip to different sections with the table of contents.

*Please note – where a particular brand of the given supplement isn’t known, we’ve noted it and substituted our own top recommendation.


Joe Rogan’s Daily Vitamin & Supplements:

Multivitamin – Onnit Total Human Optimization Multivitamin Packs  ($3.66/day)
Nootropic – Alpha Brain  ($1.78/serving) & TruBrain w/ Noopept ($3.25/shot)
Overall Wellness – Liver & Organ Supplement ($1.60/serving)
Heart and Joint Health – Omega-3 Fish Oil  ($1.00/serving)
Overall Wellness – Vitamin D 5,000iu/day
Pre-workout – Shroom Tech Sport – ($2.61/serving)
Coffee – Black Rifle

Products Joe Rogan uses often or is experimenting with:

Longevity – Resveratrol & NMN and NAD+  
Immune Boost – Quercetin 
CBD Gummies & Oil – Charlotte’s Web
CBD Drinks – Kill Cliff

Training Tools:
PSO-RITE Psoas Muscle Release & Deep Tissue Massage Tool
Iron Neck – Advanced Neck Strength Training Device


Multivitamin – Onnit Total Human Optimization Day & Night

Daily multivitamins act as an insurance policy to make sure that you’re hitting your targets for mineral and vitamin consumption. They’re especially important if you’re in a situation where you can’t get adequate healthy foods like you would normally (i.e. if you’re traveling).

When it comes to Joe Rogan, he’s mentioned multiple times on his podcast that he uses multivitamins for just this purpose. The image on the right above is from an Instagram post where he mentioned a number of supplements, including an older multivitamin pack from Pure Encapsulations.

However since that post was released, Onnit (the supplement company Rogan is a partner in along with Aubrey Marcus) has since released their comprehensive day and night Total Human Optimization packs.  We think it’s safe to assume that Joe would now use these for his daily supply.

Total Human Optimization is also our top choice for multivitamin packs, as they offer a great combination of vitamins and minerals geared towards morning and night use – which is critical considering that your body has different needs first thing in the morning versus right before bed.

The day pack contains energizing compounds like their nootropic Alpha Brain, cellular energy booster Shroom Tech Sport, a B-complex, and a mineral complex for bone health. The night pack contains stress/sleep aid formula New Mood, an immune booster, and a key minerals supplement also designed to aid in sleep and relaxation.

Both packs contain a further immune booster, high-potency krill oil to support heart health, and a greens supplement for micronutrients.

In terms of cost, a subscription of Total Human Optimization is priced at under $4 per day, and we estimate that purchasing all of these supplements separately would be almost double that. Plus, you get the added convenience of having everything together in easy to use pouches versus a dozen different bottles and jars (also great when traveling).

Nootropic – Alpha Brain and TruBrain w/ Noopept

If you’re reading this site, chances are you’re already familiar with nootropics and their uses (if not, check out our nootropics page under the Top Performance Supplements menu above).

When it comes to Joe Rogan’s favorite nootropic, it doesn’t take long watching his podcast to hear him mention his company Onnit’s top seller Alpha Brain.  This nootropic is primarily plant/herbal based and helps support cognitive functions including memory, mental speed, and focus.

Joe has mentioned on multiple occasions that Alpha Brain helps in particular with reaching that creative “flow state”, where you feel completely in the zone and ready to crush whatever you’re working on. It’s also caffeine free which means you can take it later in the day without worrying about it affecting sleep (although we wouldn’t recommend taking any within 5-6 hours of bed).

Alpha Brain is also one of our top recommended nootropics overall. And while the daytime Total Human multivitamin packs we mentioned above do contain Alpha Brain themselves, it’s at a lower dose than a normal single serving, so having a bottle on hand is useful when you really need to get things done.

Now…when you really, REALLY need to get things done, a good break-glass-in-case-of-emergency option is TruBrain.  Joe interviewed Dr. Andrew Hill, the UCLA-trained neuroscientist behind these nootropic shots on episode #629 of JRE, and we’ve found them to have great benefits as well.

TruBrain is a combination of several potent nootropics including Noopept, an emerging leader among ​memory supplements. Noopept is an ampakine nootropic similar in action to the racetam-class of compounds like piracetam; however, Noopept is up to 1000-times more potent than the original racetam which means it takes a much smaller dose to have the desired effects.

TruBrain also contains uridine monophosphate, one of the building blocks of RNA, which stimulates the growth of new neural synapses for improved memory, as well as Acetyl-L-Carnitine, N-Acetyl Tyrosine, centrophenoxine, & magnesium – scientifically studied ​focus supplements​ that improve concentration, attention, & alertness. They also included caffeine for general energy and focus.

This combination increases blood flow to the brain, which delivers more oxygen and glucose to neurons. This improves the brain’s “plasticity” or ability to make new connections.

Overall, TruBrain isn’t just one of Joe Rogan’s top nootropics, it’s one of our favorite here at Biohacker Breakdown as well.  It offers an easy pathway to get into that “flow state” that everyone loves, and gives you the energy to work for hours without hesitation.

Liver and Organ Supplement – Ancestral Supplements Grass-Fed Beef Organ Capsules

At around the 27:20 mark of JRE episode #1546 with Black Rifle Coffee founders Evan Hafer and Mat Best, the trio start talking about the benefits of consuming liver and other organ meat. Mat then mentions that he takes an organ supplement and Joe jumps in to agree that he does as well. 

Organ meat provides nature’s most nutrient dense superfood (although we hate that term, it actually applies here for once), and supplementing with grass-fed organ products is an amazing way to boost B12, iron, vitamin A, selenium, and a number of other macro and micronutrients that are essential to our health. A vast majority of individuals are also lacking in these compounds due to the fact that eating organ meat is no longer common (at least in the US). 

We’ve identified a great supplier of a supplement that combines grass-fed beef liver, heart, kidney, pancreas, and spleen into easy to swallow capsules – Ancestral Supplements Grass-fed Beef Organs.

Now, we know that may sound gross. But there’s zero aftertaste and the capsules have an immediate affect. If you don’t believe us, listen to Mat Best on the podcast above as he describes, “Thirty minutes after taking them I feel supercharged like I just got a B12 shot.”

Heart and Joint Health – Krill Oil

Joe Rogan places a high value on omega-3 fish oils for a variety of benefits, top among them being joint health, heart health, and overall cognition boosting.  The benefits of omega-3’s are well known and documented in the scientific community. However, to get enough omega-3’s from diet alone would be difficult, let alone expensive (wild-caught King salmon is averaging around $37.50/pound at the time of this writing).

In episode #802 of JRE, Joe talks with Tom Papa about the benefits of fish oil supplementation. He also mentions it a number of times on episodes with Dr. Rhonda Patrick (find our breakdown of Rhonda’s full supplement list here). While Joe mentions that he usually takes fish oil in liquid form, that can be a pain to maintain daily. We recommend capsule form supplements instead like this one from Onnit.

Why krill oil versus fish oil?

Fish oil and krill oil both provide DHA and EPA. While fish oil also contains both essential omega-3s, there is an advantage to the DHA and EPA in krill. Whereas the omega-3s in fish oil are bound to triglycerides, in krill they are bound to phospholipids, making it simpler and easier for the intestines to absorb.

Krill oil contains astaxanthin, a potent carotenoid with a host of benefits to the body. In addition, it acts as a natural free radical scavenger  helping ensure that krill oil is as fresh as can be when you take it. Krill also have a shorter lifespan than most fish and are harvested in pristine waters, minimizing their exposure to any oceanic toxin buildup.

Overall Wellness – Vitamin D

Joe Rogan recently had Dr. Rhonda Patrick on his show (#1474) where they discussed the various benefits of Vitamin D supplementation, particularly in regard to reducing the risk of respiratory tract infections. Rhonda pointed to a possible link between low vitamin D levels, and increased severity of Covid-19 disease.

It’s estimated that about 42% of the population of the United States is vitamin D deficient.

Both Rhonda and Joe shared that they’re taking 5,000iu of D3 daily. Specifically, Rhonda aims to maintain a blood concentration of 40 – 60ng/ml, using occasional blood tests to calibrate the correct amount of D3 she needs. She points out that not only is too little D3 bad for us, too much is also not good.

Last time Joe mentioned which D3 supplement he used, he was taking Solgar’s D3 5,000iu (see old video clip of his supplement cupboard). However, this was from way back in 2011.

Rhonda currently takes her vitamin D3 in the form of Thorne’s D-5,000, and I’d imagine Joe takes the same or similar now. It’s also one of our top recommended vitamin D brands.

Pre-workout – Shroom Tech Sport

The image above is from one of Joe’s recent Instagram posts, with the caption ““Got a nice shipment from @onnit today! My essentials; lots of fat butter, Alpha Brain and Shroom Tech Sport!”

Pre-workout is a go-to for most elite athletes, but many are filled with unwanted chemicals and way too much caffeine.  For Joe Rogan, his go-to pre-workout seems to be Onnit’s Shroom Tech Sport.

Shroom Tech Sport contains a number of beneficial ingredients when it comes to boosting exercise volume and assisting with aerobic performance: cordyceps, ashwagandha, green tea extract, and methyl B-12.

The new Shroom Tech Sport formula was tested in a 14-week double-blind, placebo-controlled, clinical trial at Florida State University. The results showed statistically significant increases in performance.

While it’s not the strongest or most potent pre-workout on the market, Shroom Tech Sport is a great all-natural option and also doesn’t contain any caffeine, meaning it’s a great alternative for later in the day training.

Coffee – Black Rifle

This post definitely wouldn’t be complete without mentioning one of Joe Rogan’s favorite go to drinks on his podcast – Black Rifle Coffee.

Founded by former Army Special Forces NCO Evan Hafer and former Army Ranger Mat Best, the coffee is a staple on the show – mentioned not only by Joe himself but by a number of guests as well. The two founders even joined Joe for an interview on episode #1546 (link below).

While Black Rifle Coffee wouldn’t be characterized as one of the typical nootropic-augmented blends that we typically review on this site, we thought it was still worth the honorable mention. They offer a great blend of beans from Colombia and Brazil, processed completely in the US at their factories in Tennessee and Utah (staffed primarily by veterans). 

In short, you can get your caffeine fix and support a great cause at the same time. 


Joe Rogan with Black Rifle Coffee founders Mat Best (left) and Evan Hafer (right) after JRE #1546

Joe Rogan Top Daily Supplements List – Intermittent Supplements

Longevity and Anti-Aging – Resveratrol/NMN and NAD+ Boosters

 Made popular by it’s presence in red wine (although in small doses), resveratrol has been getting mentions in the longevity-supplement community for a while now.

Recently though, Joe took a deeper dive with his interview of Harvard neuroscientist David Sinclair on episode #1234 of his show. David is a Professor in the Department of Genetics and co-Director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School. He is best known for his work on understanding why we age and how to slow its effects. On the show, Sinclair shared the longevity supplements that he currently takes, including:

  • Resveratrol – 1/day
  • Nicotinamide Mononucleotide (NMN) – 1g/day

So what do these two compounds actually do?

Well to start, Sinclair described resveratrol and NMN as critical for the function of a certain type of genes called sirtuins, which play a key role in helping us live longer. Resveratrol helps to increase sirtuin gene activation, while NMN acts as a catalyst to this effect by helping to increase NAD+ levels (which the sirtuin genes use as fuel). Both work synergistically to support healthy aging.

While Sinclair mentioned that he himself takes the supplements from off-brand compounds he has leftover at his lab, most of us don’t have that luxury. Fortunately our team was able to find a supplier of a highly bio-available resveratrol and NMN combination supplement that’s readily available: Elixir from Toniiq . This supplement offers a combination of the two compounds in easy to take capsules, and when taken twice daily provides the same dosage as Sinclair recommends. 

Further Boosting NAD+ Levels – Nicotinamide Riboside (NR)

To take things one step further, there is another well known molecule that can also act as the “gas” in the sirtuin gene activation reaction similar to NMN: nicotinamide riboside or NR. This compound (also mentioned in the interview between Joe and Sinclair) is a precursor to NAD+, and there is an ongoing debate as to whether it is more effective in boosting NAD+ levels than NMN. Sinclair goes into further detail on the duo of NMN and NR for NAD+ boosting in his blog post here. 

Fortunately for us however, there seems to be no evidence against taking NR alongside NMN and resveratrol to create a cellular health and longevity trio stack. And even more fortunately, there is a clear leader in the NR supplement market: Tru Niagen 

Backed by 25+ patents, 175+ published research studies, and 2 Nobel Prize Winners, Tru Niagen is a trusted and established brand. Furthermore, daily Tru Niagen use is clinically proven to increase NAD+ by up to 50% after two weeks.

Immune Boosting – Quercetin

On episode #1589 of JRE, Joe Rogan had Dr. Mark Gordon on the show. Gordon explained the potential benefits of Quercetin supplementation, such as:

  • Reducing inflammatory cytokines
  • Increasing mitochondria in order to help with cellular energy production

Dr Gordon would get patients to take 500mg 2x per day, along with Zinc 15mg 2x per day. They found this dropped the number of colds people were getting, and their allergies were improving. He didn’t fully understand why this was happening, until this year with Covid, where he learnt how much of an effect zinc can have on the immune system.

He explains that in the context of viruses and Covid, zinc can inhibit the viral replication within cells. Quercetin’s role in the process is to get the zinc across the cell membrane and into the cell. Without a compound like Quercetin, Zinc has a harder time getting into cells.

In terms of supplement doses, Marks says when treating someone who has Covid, they would increase the dose of Quercetin to 1,000mg 2x per day, and Zinc to 30mg 2x per day.

We recommend Thorne Research’s brand of Quercetin.

Anxiety & Pain Relief – CBD 

Joe Rogan Favorite CBD Gummies & Oils

Joe is no stranger to mentioning his use of cannabis publicly, but on top of that he also regularly mentions his use of CBD supplements for general anxiety relief as well as pain management. He explains his use of both oral CBD as well as topical oils and creams: 

  • As an oil taken orally – he says it “puts me in a great place”. Specifically mentioning how it has “saved family vacations” by reducing his anxiety.
  • As a cream used topically – Joe exercises a lot, and says “it’s probably the best thing I’ve found for alleviating soreness and stiffness”

While Joe has mentioned on the show that he’s experimented with different brands, one of the clear leaders seems to be Charlottes Web (also our personal favorite CBD supplier here at Biohacker Breakdown).  They have a great reputation and use trusted suppliers for their compounds, and offer a number of products in various forms and at fair prices. 

Joe Rogan Favorite CBD Drinks

Joe also seems to be a big fan of Kill Cliff CBD infused recovery drinks, mentioning it often on his show and even having cans of the drink in the frame on the podcast on a number of occasions. 

The product page for the flavor that the company named after him, “Flaming Joe“, even has a quote of his: “It’s amazing how much good you can get out of a kettlebell and a can of Kill Cliff CBD.”

We would agree.

Granted, Joe is on the companies ambassador page so that might not be a completely unbiased recommendation, but Kill Cliff is also a big favorite of ours here at Biohacker Breakdown. Not only do pretty much all the flavors we’ve tried taste great, but they also offer 25mg of reputably-sourced CBD per serving – with no sugar. 

The drinks also includes taurine, ginseng, green tea extract, ginger, and B-vitamins, as well as 25mg of caffeine. That means it’s a great energy boost during the day but you do want to be careful not to take it to close to bedtime.  


Joe Rogan Recommended Training Tools and Gear

PSO-RITE Psoas Muscle Release & Deep Tissue Massage Tool

The PSO-RITE muscle release tool has been gaining popularity in the athletic world for some time now, and for good reason. It’s a simple but effective way of releasing the psoas (aka hip-flexor) muscle region, which can cause a host of tension issues if not massaged regularly. Tightness in the psoas can cause lower back, hip, and even arm and leg mobility issues. On top of that the psoas also affects the respiratory, circulatory, and lymph node systems of the body.

You’ll find former Navy Seal turned ultra-marathon runner (and NYT bestselling author) David Goggins talk about the importance of psoas flexibility here.

In short, it’s one of the most important but also most neglected muscle areas. You’ll see Joe Rogan talking with UFC lightweight fighter Mike Chandler about the PSO-RITE below:


The PSO-RITE tool is designed to be the same shape as a massage therapists hands with the hardness of an elbow, allowing the user to lay on top of it and apply pressure to the psoas region (as well as other areas of the body such as the hamstrings, quads, glutes, etc.)

We personally use the PSO-RITE as part of our daily stretching and mobility routines here at Biohacker Breakdown and can’t recommend it enough. And what’s more, the company has also recently released a back muscle massage tool which we’ve affectionately termed “a foam roller on steroids.”

You’ll see the PSO-Back muscle release tool in the image below, and while it may look intimidating it’s a great way to dig into those hard-to-reach areas of the back to release knots and tension and improve the overall curvature of the spine. 

Short of shelling out over $100 every week for good deep tissue massages, these two tools are honestly the next best thing.  Deep tissue release on-demand from the comfort of your living room. 


Iron Neck – Advanced Neck Strengthening System

Another amazing find that we’ve gotten from the Joe Rogan podcast is this strange looking but effective neck strengthening tool called the Iron Neck.

Why strengthen your neck specifically? Well, for anyone that trains in Brazilian Jiu-Jitsu that answer is obvious – your neck strength plays a huge role in how you perform overall and a weak neck can lead to injury (plus it’s a lot harder to get choked-out if your neck is strong).

Aside from that, strengthening your neck can lead to reduced neck and upper back pain and better posture, especially for those of us who spend a large part of the day hunched over in an office chair.  It’s especially important for rehabilitating and preventing neck-related injuries such as whiplash caused by a car accident.

The clip below shows Joe Rogan and Russel Peters talking about the benefits of the Iron Neck, where they even mention how BJJ Master Jean Jacques Machado uses it as well.


The Iron Neck offers isometric and eccentric neck strength training with 360-degree movement to train all angles. All you have to do is adjust the head strap, put it on, inflate the air cushion around the outside, and clip in the chin strap.  Then you just attach the tension band to a door handle or other secure location and twist your neck in different directions to complete the exercise.

This allows you to strengthen your neck without having to bend it and cause excess pressure on your discs. Just like the PSO-RITE, the Iron Neck is one of our favorite daily-use tools here at Biohacker Breakdown. 


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We were skeptical about the Pso-Rite to begin with, we’ll admit it. But when you keep hearing rave reviews from the likes of Joe Rogan, UFC fighters, NFL athletes, and other high-performing individuals, it’s hard to ignore. And needless to say we weren’t disappointed when we finally tried the tool for ourselves.

Designed in the shape of a therapists hands with the hardness of an elbow, the Pso-Rite allows you to easily massage and release your psoas complex (hip flexors) along with a number of other key muscle groups – leading to better mobility, less chronic pain, better circulation, and a host of other benefits.

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