Key Points:
- Influencers such as Harvard’s David Sinclair have led Rogan to center the longevity-focused aspect of his protocol on NMN and resveratrol.
- For basic daily nutrients, Joe Rogan takes vitamin D3 + K2, creatine, probiotics, greens powders, and antioxidants.
- For cognition and mood support, Rogan takes things like L-theanine, apigenin, and nootropics.
Joe Rogan, the influential American podcaster, UFC commentator, and comedian, has a supplement list that shifts. These shifts arise from influences from guests on his podcast, “The Joe Rogan Experience,” as well as new findings related to whatever supplements light up his curiosity at any given time. Accordingly, delving into his latest supplement regimen can help anyone interested figure out what exactly he takes these days.
Joe Rogan’s updated supplement protocol may serve as a menu for those interested in taking supplements, not a mandate. Moreover, the best results from supplementation may come from matching supplements to vitamin deficiencies, identified with bloodwork, as well as real-life feedback from any performance gains that may come from taking certain supplements.
A Quick Glance at Joe Rogan’s Supplement List
Joe Rogan’s updated supplement list for 2026 is as follows:
| Supplement | Purpose | When Taken |
| NMN + NAD+ | Cellular repair, energy metabolism | Morning or IV during recovery |
| Resveratrol | Sirtuin activation, heart health | Morning, with NMN |
| Exogenous Ketones | Clean energy, mental clarity | Fasting days or workouts |
| Vitamin D3 + K2 | Immune support, bone health | Morning |
| Zinc, Vitamin C, Glutathione | Immune defense, antioxidant protection | IV drip or daily supplements |
| Macular Support (Pure Encapsulations) | Eye health, visual performance | Daily |
| AG1 (Athletic Greens) | Gut health, nutrient coverage | Every morning |
| Onnit Earth Grown Nutrients | Greens, detox, energy | Morning or midday |
| Probiotics (Seed, Onnit) | Digestion, microbiome support | Morning or with meals |
| Alpha Brain Black Label | Focus, memory, mental performance | Before podcasting/UFC events |
| New Mood, L-Theanine, Apigenin | Stress relief, better sleep | Evening or bedtime |
| Neuro Gum | Quick focus, mental boost | Pre-podcast or workouts |
| Creatine Gummies | Strength, muscle recovery | Daily, often post-workout |
| Hemp Protein / Onnit Protein Bites | Muscle support, convenient nutrition | After training or on the go |
| Turkesterone, Tongkat Ali, Fadogia | Testosterone, strength support | Morning |
| TRT (Testosterone Replacement Therapy) | Hormonal balance, energy | Prescribed schedule |
| BPC-157 | Joint and muscle recovery | Post-injury or intense training |
| Shroom Tech Sport | Endurance, oxygen use | Pre-workout or training days |
| MCT Oil | Fast energy, brain fuel | Morning coffee |
(Joe Rogan’s updated supplement list for 2026 | Omre)
Supplements to Counter Aging and Promote Longevity
NMN and NAD+
Joe Rogan uses nicotinamide mononucleotide (NMN) and nicotinamide adenine dinucleotide (NAD+) IV therapy to optimize his aging. NMN is a precursor to NAD+, which has been shown to significantly increase circulating NAD+, while NAD+ IV therapy provides a direct injection of NAD+ into circulation. In multiple organisms, cellular NAD+ levels drop with age, which correlates with the onset of age-related conditions, including metabolic disorders, neurodegeneration, and cardiovascular problems.
As far as NAD+ precursors’ potential to slow aging goes, a year-long study with adults aged 54 to 84 showed that NMN supplementation was associated with significantly reduced acceleration of epigenetic age—a measure of how fast cells are aging based on chemical modifications to DNA. This finding suggests that NMN supports a slowed pace of aging at the cellular level.
As far as Joe Rogan’s experience taking NMN and using NAD+ IV drip therapy goes, he thinks using these techniques to boost his NAD+ levels has helped him stay energized and also recover more rapidly from his workouts. Along these lines, he has described NAD+ IV therapy drips as giving a “reboot” to his overall health.
Resveratrol
Resveratrol is a molecule found in grape skins, berries, and peanuts, and Joe Rogan takes this molecule in supplement form to support optimal aging. Mechanistically, resveratrol activates proteins called sirtuins, which have cellular functions involved in DNA repair, regulating metabolism, and reducing inflammation.
As far as experimental evidence behind resveratrol goes, research has shown that resveratrol improved the function of the cell’s powerhouses (mitochondria) and reduced signs of aging in mice. Some scientists have also proposed that resveratrol could help improve cardiovascular function in humans. However, completed human trials testing resveratrol’s effects on cardiovascular function have given mixed results—some show modest improvement while others report no significant impact.
Exogenous Ketones
Joe Rogan sometimes takes exogenous ketones (supplement compounds like β-hydroxybutyrate), which are molecules usually produced by the liver when the body breaks down fat instead of glucose for energy. Rogan often takes exogenous ketones to optimize his focus, especially when fasting or when he trains and has not consumed ample carbohydrates.
Exogenous ketone supplementation increases ketone levels in the blood. The brain and muscles can then use the ketones for fuel instead of glucose, which may be especially helpful when Rogan has not consumed ample carbohydrates (a source of glucose).
As far as research on exogenous ketones goes, a study found that ketones reduced perceived mental fatigue. Other studies also suggest that ketones may help lower cellular stress from harmful, reactive molecules (known as oxidative stress) and support metabolic health.
Rogan says that exogenous ketone supplementation provides him with a source of “clean energy.” He also believes that the ketones help him stay sharp without the crash that often follows caffeine consumption.
Supplements for Immunity and General Physiological Functioning
Vitamin D3 + K2
Joe Rogan reportedly takes 5,000 IU of vitamin D3, paired with vitamin K2, daily. He adds vitamin K2 to his daily dosage of vitamin D3, because while D3 increases calcium absorption, K2 directs that calcium into bones and teeth, preventing it from depositing in arteries and soft tissues. Thus, as the rationale for combining these two vitamins goes, pairing them promotes bone density and supports heart function more effectively than vitamin D3 alone.
Research has associated taking vitamin D3 with a reduced risk of respiratory infections and an improved immune response. Vitamin K2 has also been linked to improved bone density and reduced calcium buildup in the vasculature in humans. Accordingly, combining vitamins D3 and K2 may help promote stronger bones, an important factor in the prevention of age-related physical decline.
Zinc, Vitamin C, and Glutathione
The essential mineral zinc, vitamin C, and the antioxidant glutathione form the core of supplements Joe Rogan uses for immune support. He finds them especially important during periods of travel or high-stress weeks. Rogan often gets these three supplements through intravenous vitamin drips, but also gets them via oral supplementation.
- Zinc plays an essential role in immune cell function. Research suggests that it shortens colds and improves immune defenses against infections.
- Vitamin C supports the function of white blood cells and helps protect against oxidative stress. A review provided some data suggesting that vitamin C supplementation slightly reduces the severity and duration of colds.
- Glutathione is known as the body’s master antioxidant. It aids in the detoxification of cells and supports immune regulation. Low glutathione levels are associated with higher systemic inflammation, and IV glutathione therapy is often used to counteract inflammation.
As for their potential for boosting immunity, Rogan says these supplements help him bounce back when he’s feeling worn out or run down. Accordingly, turning to these supplements may help to optimize immunity and avoid any reduction in energy levels associated with reduced immune function.
Macular Support
Joe Rogan started using Macular Support from Pure Encapsulations after he noticed some loss of vision. The supplement includes antioxidants, such as lutein and zexanthin, that are believed to help protect the eye’s macula, a part of the eye involved in sharp central vision.
“You know what stopped my vision loss dead in its tracks?” Rogan said. “Macular Support.”
Joe Rogan supplements with Macular Support daily. He credits the supplement for keeping his eyesight stable.
Optimization of Gut Function and Daily Greens
Athletic Greens
Athletic Greens, also known as AG1, is a keystone part of Rogan’s supplementation routine. In that respect, he has talked about using it every morning.
AG1 powder contains more than 75 ingredients, including multiple vitamins, minerals, prebiotics (indigestible plant fibers that act as fuel for beneficial bacteria in the gut), probiotics (beneficial, live microorganisms promoting health), and adaptogens (natural substances the body uses to adapt to various kinds of stress). According to Rogan, consuming AG1 serves as his way of getting all the nutrients he needs, especially when he is on the go.
Onnit Earth Grown Nutrients, Spirulina, and Chlorella
Joe Rogan doubles down on his intake of greens with Onnit Earth Grown Nutrients, a supplement containing organic fruits, vegetables, and herbs. He often combines this supplement with spirulina (a nutrient-dense blue-green algae) and chlorella (a nutrient-dense freshwater green algae). He takes this supplement to optimize digestion, his energy levels, and recovery from his arduous daily routine.
Probiotics
Joe Rogan often refers to optimal gut health as one of the roots of mental clarity and physical performance. Accordingly, he uses probiotic supplements to help maintain the balance of his microbiome—the collective community of microorganisms inhabiting the gut.
The probiotics that Rogan takes consist of live bacteria believed to support digestion, immune signaling, and the breakdown of nutrients. Strains of bacteria included in Rogan’s probiotic supplements may support different aspects of gut function. The following presents a few examples:
- Lactobacillus plantarum is believed to relieve gas and bloating, especially in individuals with irritable bowel syndrome.
- Bifidobacterium lactis may help with constipation and regularity of bowel movements.
Research supports the notion that probiotics help reduce gut inflammation, promote bowel movement regularity, and improve markers of immune function. Accordingly, taking probiotics may serve as a way to optimize these facets of physiological function to counteract aspects of aging.
Cognition and Mood Support
Alpha Brain Black Label
Joe Rogan uses Alpha Brain Black Label to optimize his cognitive faculties. This supplement features compounds like citicoline (which supports the synthesis of key neurotransmitters like dopamine) and huperzine A (which prevents the breakdown of the neurotransmitter acetylcholine).
Rogan says that Alpha Brain Black Label keeps him “one step ahead” when he is doing things like UFC broadcasting or recording podcast episodes. As such, anyone interested in using this supplement may find that it helps optimize cognitive acuity.
“Anytime cognitive function is important… I use Alpha Brain constantly,” says Joe Rogan.
New Mood, L-Theanine, and Apigenin
For stress management and sleep support, Joe Rogan uses Onnit’s New Mood. New mood contains compounds like 5-HTP (a molecule that acts as a precursor to the neurotransmitter serotonin) and tryptophan (an organic molecule that also serves as a precursor to serotonin). Through its support of serotonin synthesis, New Mood may help counteract stress and promote sleep, since serotonin plays an essential role in regulating the sleep-wake cycle.
Additionally, to counteract stress and promote sleep, Joe Rogan uses L-theanine. L-theanine is a natural compound found in green and black tea leaves. It is believed to promote relaxation without causing drowsiness. Relatedly, one study found that combining L-theanine with magnesium helped reduce anxiety and improve sleep quality in adults.
Moreover, for stress management and quality sleep, Rogan uses apigenin, which is found in the herb chamomile. Research shows that apigenin reduces stress hormones in animal models.
Joe has said that the combination of these three compounds helps him “shut down mentally,” especially following days when his stress levels are high. Thus, as Joe Rogan’s experience suggests, these supplements may help alleviate stress and promote quality sleep.
Neuro Gum
Joe Rogan reportedly chews Neuro Gum, which he says he “f***ing loves.” He often chews it before his podcasts or workouts. Neuro Gum contains compounds like caffeine, L-theanine, and B vitamins, meant to deliver a quick elevation in mental clarity. Joe values the speed at which it works and calls it a great tool “when you need to lock in fast without the crash.”
Fitness and Testosterone Support
Creatine and Protein
Creatine and protein serve as the foundation of Joe Rogan’s supplements, meant to help him optimize his fitness. Along these lines, he reportedly eats creatine gummies, usually six days a week, and prefers hemp-based protein for post-workout recovery.
Creatine is regarded as one of the most researched supplements for the support of muscle strength and performance. In that regard, a review of studies supports that creatine supplementation increases muscle mass and improves recovery after workouts in adults.
Moreover, protein supports muscle repair and growth. Rogan favors a hemp-derived protein due to the ease with which it is digested and because it contains a complete profile of protein building blocks (amino acids).
“Creatine is one of those things that I just trust,” says Rogan. “I feel stronger, and I recover better.”
Turkesterone, Tongkat Ali, and Fadogia Agrestis
Joe takes turkesterone, tongkat ali, and fadogia agrestis to support muscle growth and testosterone levels. Notably, these supplements have gained some degree of recognition through podcast conversations Rogan has had with Stanford’s Dr. Andrew Huberman.
- Turkesterone is a naturally occurring molecule derived from certain plants and is believed to improve protein synthesis. Some research in animal models suggests that it supports lean muscle growth and reduces fatigue.
- Tongkat ali is an herbal supplement derived from a shrubby tree, traditionally used to boost libido, energy, and testosterone. A study found that taking 200 mg of this supplement daily improved stress hormone profiles and reduced stress in adults.
- Fadogia agrestis is a West African shrub used traditionally as an aphrodisiac and for vitality. This supplement may support testosterone synthesis, but human trial evidence is lacking.
Joe Rogan uses these three compounds more cautiously, noting their potential, but also pointing to the need to research them further. Thus, anyone who decides to supplement with turkesterone, tongkat ali, or fadogia agrestis should adopt some degree of caution as well.
Testosterone Replacement Therapy
Joe Rogan has openly shared that he started testosterone replacement therapy (TRT) around age 40. Joe first used a cream but has since switched to receiving injections.
Clinicians prescribe TRT when natural testosterone levels fall below a certain predefined level. Lower testosterone levels often lead to weight gain, fatigue, and lower libido. Human trial data have shown that TRT can improve muscle mass, bone density, and energy levels in men with low testosterone. Thus, for some aging men, TRT may serve as a way to counteract declining muscle mass, a key contributor to age-related frailty.
BPC-157
Body Protection Compound-157 (BPC-157) is a peptide—a short chain of amino acids. Joe Rogan uses BPC-157 to promote recovery and healing. Along these lines, BPC-157 was originally under research for healing gastric ulcers but is now used off-label for muscle and tendon repair.
Importantly, BPC-157 is not FDA-approved and is legally prohibited for sale as a drug, dietary supplement, or food additive in the US. While often sold online for research purposes, it is not legal for human consumption.
As far as studies on BPC-157 go, animal research suggests it can speed up healing in muscles, tendons, and ligaments. With the animal model data in mind, some biohackers and athletes have turned to BPC-157 to help bounce back from injury or intense training.
Athletic Performance
Shroom Tech Sport
Joe Rogan takes Shroom Tech Sport before workouts. The primary ingredient in Shroom Tech Sport is cordyceps mushroom, which is under investigation for its potential to improve oxygen utilization and delay fatigue. In addition, Shroom Tech Sport contains compounds like ashwagandha, green tea extract, and Rhodiola rosea, all believed to support energy levels and endurance. Joe Rogan says this pre-workout supplement gives him a noticeable boost of energy without making him feel overstimulated.
MCT Oil
Medium-chain triglyceride (MCT) oil is a fast-absorbed fat that Joe Rogan mixes with his coffee. MCTs are converted into ketones, which are meant to provide a quick source of brain and muscle fuel, especially during fasting or days of eating low quantities of carbohydrates. Mixing MCT oil into drinks, like coffee, could provide a quick, clean boost of energy without the blood sugar spike from carbohydrate-rich foods.
Deciding Which Supplements to Take
Joe Rogan built his supplement protocol over time, with the guidance of doctors and experts. For anyone curious about where to start their supplement stack, getting bloodwork done first can be a good start. Getting bloodwork done can help determine if certain deficiencies need to be targeted, such as a vitamin D deficiency or low testosterone levels.
Furthermore, supplementation protocols are not one-size-fits-all, so reflecting on Joe Rogan’s supplement choices should serve as a reference point for crafting a protocol tailored to any given individual’s needs and goals. Anyone creating their own supplement protocol should also seek input from a physician.
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