Joe Rogan Supplements Routine in 2025: The Ultimate Guide for Better Performance
On a recent episode of The Joe Rogan Experience with Tom Papa, Joe casually walked us through his straightforward supplement routine. From what he takes and why he takes it, to how it’s designed to boost energy, mental clarity, joint health, and longevity, Joe explained everything about his regimen.
Joe Rogan is well-known for consistently integrating supplements into his wellness routine, especially to support his demanding lifestyle. Whether he’s hosting long-form podcasts, commentating on UFC fights, or training in the gym, Joe stays at the top of his game, and much of that’s due to how he supports his health behind the scenes.
In this article, we’ll break down Joe Rogan supplements and his routine, covering what he takes, why he takes it, and the science-backed benefits behind each one. You’ll get an inside look at how his daily regimen is built to boost focus, energy, joint health, and longevity, and how it might help you optimize your performance. Let’s get into it:
Key Takeaways
- Joe Rogan supplements routine focuses on energy, mental clarity, joint support, and longevity.
- His stack includes science-backed supplements, such as creatine, omega-3 fatty acids, vitamin D, and multivitamins.
- Joe Rogan uses nootropics and anti-aging supplements, but emphasizes lifestyle factors such as a balanced diet, regular exercise, and proper sleep.
- His regimen inspires curiosity, but not all supplements may suit the average person’s needs.
- If you choose to follow Joe Rogan’s lead, do your research, use trusted sources, and consult with a healthcare provider, rather than relying solely on a podcast or celebrity hype.
Joe Rogan’s Core Supplement Categories
Joe Rogan’s supplement routine centers on several categories that align with his goals: boosting performance, sharpening cognition, enhancing recovery and immune function, and promoting longevity. Here are all the details below:
- Performance & Recovery
At the foundation of Joe Rogan’s stack are widely researched supplements, including creatine, fish oil, and vitamin D. Creatine supports muscle strength and even brain function during fatigue, while omega-3s and vitamin D work together to promote immune function, bone and joint health, heart health, and overall well-being.
- Longevity & Cellular Energy Production
Joe Rogan supplements stack also includes NMN and resveratrol to support cellular energy (via NAD+ production) and activate anti-aging pathways. He aims to optimize mitochondrial function and longevity-based benefits by combining these compounds.
- Foundations: Multivitamins & Greens
Joe relies on comprehensive multivitamins to ensure a consistent supply of essential nutrients, including important vitamins, minerals, antioxidants, and probiotics.
This combination promotes optimal health in various aspects, including metabolic health, cognitive performance, digestion, and overall vitality.
- Cognitive Enhancers (Nootropics)
To fuel his mental output, Joe Rogan uses nootropic supplements like Alpha Brain, Neuro Gum, and Lion’s Mane mushroom to support brain function.
These supplements support focus, memory, and mental clarity; however, Rogan often emphasizes that supplements cannot replace a good night’s sleep, a balanced diet, and regular exercise.
- Targeted Support (Joints, Gut, Antioxidants)
Rogan supplements with glucosamine, chondroitin, and MSM for bone health and joint support; quercetin as an anti-inflammatory; and probiotic blends or fermented foods to support gut health. These targeted supplements support his recovery and immune function.
What Powers Joe Rogan: His Core Supplement Essentials
| Product | Dosage  | Administration  | Timing  |
| AG1 | 1 Scoop in Water | Oral | Every Morning |
| Creatine Monohydrate | 3-5 g/scoop | Mix with 8-10 ounces of water | Daily, pre- or post-workout |
| Carlson’s Super Omega 3 Fish Oil | 3 Tablespoons | Oral | Every Morning |
| Vitamin D3 | 5,000 IU | Oral | Morning |
| Athletic Pure Pack | 1 packet | Oral | Morning |
| NMN | 500mg | Oral Capsule | Morning |
| Resveratrol | 500mg | Capsule | Morning |
| Alpha Brain Black Label | 1-2 Capsules | Oral | Daily |
| Neuro Gum | 1-2 pieces or as needed | Oral | Post workout |
| Glucosamine + Chondroitin + MSM | 1,500 mg glucosamine + 1,200 mg chondroitin + 1,000 mg MSM | Capsules or Tablets | Morning |
| Probiotics | 1 Serving | Oral | Daily |
| Liquid I.V. (Electrolytes) | 1–2 sticks as needed | Taken with water | Pre/during/post‑workout or sauna |
| Magnesium Threonate + L‑Theanine | As needed for relaxation/sleep | Oral | Taken before bed |
Supplement Alternatives From Vendors That Have Our Stamp of Approval
With shelves full of flashy supplements and bold promises, choosing what truly works can be a task. That’s why it’s recommended to focus on proven options that are both effective and gentle for your overall health.
After thorough research, we have picked a few products for different categories from Joe Rogan’s supplement list. This variety of dietary supplements can prove beneficial in improving your performance and recovery, cellular health, energy levels, brain function, and joint health.
These selections are backed by research, safe for long-term use, and offer real benefits whether you’re recovering from workouts, supporting cellular energy, covering nutritional bases, sharpening your mind, or helping your joints feel better. Let’s explore each supplement, how it works, the ideal dose, and why it’s worth including in your routine:
- Cellular Health
Swiss Chems NAD+ (Nicotinamide Adenine Dinucleotide) 100 mg
NAD⁺ is a critical coenzyme that acts like a molecular battery, shuttling electrons during key energy-producing steps like glycolysis. It also fuels enzymes involved in DNA repair, gene expression, and stress responses, making it essential for metabolism, cellular resilience, and healthy aging.
Product Overview
Form: Injectable Liquid (100 mg per vial)
Dosage: Reconstitute with bacteriostatic water (BAC) before use
Typical Use Duration: Depends on experimental protocol (research use only)
Average Cost: $47.95
Key Benefits: Essential coenzyme in cellular energy metabolism, supports enzymatic functions and DNA repair processes, facilitates redox reactions critical for metabolic health
Side Effects: This supplement is for research use only and not for human consumption. May form particulates upon reconstitution, so inspect visually before use
Best Stack: Often combined with NAD⁺ precursors like NR or NMN in experiments
User Experience: Users raved about the flexibility of the powder, with most experiencing an energy boost after a week of use
- Growth Hormone for Muscle Growth and Recovery
Swiss Chems BPC 157 Injectable Liquid – 5 mg
BPC-157 has demonstrated remarkable abilities to accelerate the immune system and the wound healing process of various tissues, including muscles, tendons, ligaments, and bones. Joe Rogan has mentioned that he uses this peptide to boost recovery and feel more energetic.
Product Overview
Form: Injectable Liquid
Dosage: 5 mg
Typical Cycle Duration: 14 weeks
Average Cost: $39.99
Key Benefits: Recovery from injury, helps with post-workout recovery, decreases swelling, aids the immune system, and has anti-inflammatory effects
Side Effects: Mild abdominal pain, nausea, or diarrhea
Best Stack: Stacks well with TB 500 / HGH / IGF-1
User Experience: Many users have reported that it helps with post-workout stiffness and swelling. Some also reported that its anti-inflammatory properties have positive effects on gut-related issues
- Cognitive Function
Swiss Chems Piracetam (800mg/Capsule)
Swiss Chems’ Piracetam is a synthetic nootropic known for boosting memory, learning, and mental clarity. It enhances communication between neurons by increasing neurotransmitter activity and improving cerebral blood flow.
Product Overview
Form: Capsule
Dosage: Commonly taken in multiples of 800mg
Typical Cycle Duration: 3-16 weeks
Average Cost: $19.99
Key Benefits: Enhances memory, learning, and mental clarity, boosts blood flow and energy use in the brain while offering neuroprotective benefits that support brain plasticity
Side Effects: Generally well-tolerated. Some users may experience headaches, nausea, dizziness, insomnia, anxiety, or digestive discomfort
Best Stack: Pairs well with choline sources like Alpha-GPC, and is often combined with other nootropics for enhanced cognitive benefits
User Experience: Users report clearer thinking, sharper focus, faster recall, reduced brain fog, and improved mental energy, with many noting lower cognitive fatigue
- Mental Clarity
Swiss Chems L-Theanine Powder
L‑Theanine is a pure amino acid powder extracted from tea leaves. It gently promotes relaxation, sharpens focus, and eases stress, without making you drowsy. By working on neurotransmitters like GABA, dopamine, and serotonin, it boosts alpha brain wave activity and helps you feel calm yet alert.
Product Overview
Form: Powder
Dosage: 100–200 mg per serving
Typical Cycle Duration: Usually 3-16 weeks; shorter 3–8 week cycles are common for stress relief or sleep aid
Average Cost: $20.98
Key Benefits: Encourages relaxation without sedation, supports better focus, and helps improve sleep quality
Side Effects: Generally mild, some may experience nausea, digestive upset, headaches, dizziness, irritability, or diarrhea at higher doses; no serious issues reported
Best Stack: Works great with caffeine to improve concentration without jitters, and pairs well with magnesium for stress relief and sleep support
User Experience: Users often report feeling calmer under pressure, with better concentration, sleep, and mood
- Performance & Recovery
Enhanced Labs Creatine Monohydrate 5000 mg
Enhanced Labs’ Creatine Monohydrate is a top-tier supplement to help you lift heavier, recover faster, and boost athletic performance. It’s made from micronized creatine monohydrate, which improves solubility and ensures your body absorbs it efficiently, making it an excellent pick for athletes and fitness enthusiasts looking to elevate their training and support energy production.
Product Overview:
Form: Powder
Dosage: 5g per scoop
Typical Cycle Duration: 8–12 weeks
Average Cost: $35.99
Key Benefits: Enhanced muscle energy and strength, accelerated recovery post-exercise, improved performance in high-intensity activities, cognitive function support under stress or fatigue
Side Effects: Generally well-tolerated, but some individuals may experience mild gastrointestinal discomfort
Best Stack: This pairs well with protein powders to support muscle growth, Beta‑alanine for enhanced endurance, and BCAAs to improve recovery and reduce soreness after a workout
User Experience: Users report noticeable gains in strength and endurance, with many experiencing faster recovery times after training
- Muscle Health
Enhanced Labs Magnesium
Enhanced Labs’ Magnesium is a high-quality magnesium supplement that ensures fast and gentle absorption, eases muscle tension, supports bone and energy health, and does not upset your stomach. It is also known to boost memory and reduce anxiety.
Product Overview
Form: Capsule
Dosage: Generally one capsule daily (~800 mg magnesium blend)
Typical Cycle Duration: 3–16 weeks of consistent use for full effect
Average Cost: $36.99
Key Benefits: Supports muscle relaxation and energy support, enhances brain function, sleep, stress resilience, cognitive clarity, and improves overall metabolic health
Side Effects: Usually well-tolerated. Some may experience mild digestive upset, nausea, or headaches, especially if taken in excess
Best Stack: Works well when paired with a high-quality choline source (like Alpha-GPC) to complement cognitive support and with other calming supplements for recovery and relaxation
User Experience: Many users report eased muscle tension, deeper sleep, calmer stress response, sharper focus, and improved mental energy, describing it as reliable daily support for both body and mind
- Bone Health
Enhanced Labs D3/K2
Vitamin D3 helps your body absorb calcium, while K2 activates proteins that direct that calcium into bones and away from arteries, helping maintain bone density and prevent unwanted calcification. This supports bone integrity, arterial health, and overall well-being.
Product Overview
Form: Capsule
Dosage: 5,000 IU vitamin D₃ + 100–125 mcg vitamin K₂ (MK‑7) per capsule
Typical Cycle Duration: Long-term daily use (commonly taken indefinitely with periodic monitoring)
Key Benefits: Promotes healthy calcium metabolism by enhancing calcium absorption and directing it into bones, supports immune function, bone strength, and cardiovascular health
Side Effects: Generally well tolerated; occasional mild digestive upset, headache, or skin reaction
Best Stack: Excellent when paired with a magnesium supplement to support calcium metabolism. It also complements omega-3 fats and foundational multivitamins for overall bone and cardiovascular support
User Experience: Many users report improved mood, stable energy, and less joint discomfort. Some people note enhanced mental clarity and resilience. A few sensitive individuals experience palpitations or anxiety; these cases typically improve after reducing the dosage
Recommended Dosage For Supplements
| Product | Dosage | Administration | Timing |
| NAD+ | 100mg/vial | Injection | As per protocol |
| BPC-157 | 5 mg | Injection | Post or Pre-Workout |
| Piracetam | 800mg/Capsule | Oral | Morning |
| L-Theanine | 100mg-200mg | Oral | 1-2 times daily |
| Creatine Monohydrate | 5g/Scoop | Mix with 8-10 ounces of water | Morning |
| Magnesium | 800mg | Oral | Evening |
| D3/K2(MK-7) | 5,000 IU vitamin D₃ + 100–125 mcg vitamin K₂ (MK‑7) per capsule | Oral | Morning |
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider before starting any supplement routine to avoid any adverse effects.
Why are Joe Rogan Supplements Popular?
As a UFC commentator, comedian, co-founder of Onnit and the host of one of the world’s most popular podcasts, Joe Rogan’s opinions carry real weight. Millions tune in to learn about his experiments in health, longevity, and performance, making his supplement routine a hot topic.
Beyond his fame, people are curious about “biohacking” through supplements that promise real benefits. Searches like “what does he take?”, “Is it science-backed?” and “How much does his stack cost?” reflect a desire to adopt his routine rooted in performance enhancement and anti-aging, with practical insights for everyday use.
Moreover, there’s more behind the curiosity: Joe Rogan advocates a protein-rich approach, going against mainstream wellness trends, and taps into a cultural moment where influencers drive supplement hype. However, his emphasis on high-dose basics, such as vitamin D, omega-3 fish oil supplements, and creatine, as well as trendy anti-aging compounds like NMN, resveratrol, and NAD boosts, fuels both admiration and skepticism.
This mix of celebrity trust, routines, and health goals makes Joe Rogan’s supplement stack a hot topic, not just for fans but for anyone exploring science-backed routines and influential wellness strategies related to physical and mental performance.
Conclusion
When you break down Joe Rogan’s supplement routine, ranging from nootropics and basic vitamins to cellular boosters and joint support, it’s clear he’s crafted a routine tuned for performance.
However, Joe Rogan supplements should be taken as conversation starters, not “gospel truths”. Whether you’re intrigued by his approach or just curious, the real lesson is to dig deeper: conduct your own research, understand dosages, and remember that celebrity use doesn’t always equate to scientific proof.
What works for one person, even a public figure, may not be effective or safe for another. If you choose to follow Joe Rogan’s lead, do so thoughtfully. Use trusted sources, consult with healthcare providers, and tailor your plan to your own needs, rather than relying on a podcast or celebrity hype. Everyone’s biology and goals are different.
FAQs
What supplements does Joe Rogan take most often?
Joe Rogan’s supplement routine includes a diverse stack of supplements, including Alpha Brain, fish oil, vitamin D, multivitamins, glucosamine/chondroitin, CBD, NAD boosters (e.g., NMN), probiotics, and others.
Does Joe Rogan benefit from Alpha Brain?
Opinions vary; while Rogan champions it for focus and clarity, some clinical trials found little difference compared to a placebo, and user reviews are mixed.
Why does Joe Rogan take vitamin D and K2 together?
He combines vitamin D₃, for improved calcium absorption, with vitamin K₂ (MK-7) to direct calcium into bones and away from arteries, thereby supporting both bone and cardiovascular health.
Which joint support supplements does Rogan use?
Joe Rogan endorses glucosamine, chondroitin, magnesium, and vitamin D, common aids for joint support that help him recover from intense workouts.
Should I try supplements because Joe Rogan uses them?
Joe Rogan’s supplement stack offers inspiration, but celebrity endorsement isn’t evidence. Always research, consider dosage, and most importantly, consult a healthcare provider before incorporating supplements into your daily routine.
