The 12 Must-Have Supplements On Joe Rogan's 2025 Stack: A Deep Dive Into His Longevity Routine
The world of health and biohacking is constantly evolving, and no one tracks the cutting edge quite like Joe Rogan. As of late 2025, his personal supplement stack has been refined, moving beyond the basics to incorporate advanced longevity molecules and highly specific formulas for performance and cognitive function. This deep dive reveals the exact supplements, dosages, and the scientific rationale behind the regimen that powers the host of The Joe Rogan Experience (JRE), ensuring his physical and mental performance remains at its peak.
The latest iteration of the Joe Rogan supplement list reflects his continued commitment to "Total Human Optimization," a philosophy he pioneered with his company Onnit, but now heavily influenced by his high-profile podcast guests like Dr. David Sinclair and Dr. Andrew Huberman. The current stack is a blend of foundational health staples and cutting-edge anti-aging compounds designed to maximize energy, recovery, and cognitive resilience in a demanding schedule.
Joe Rogan: Biography and Health Philosophy
- Full Name: Joseph James Rogan
- Born: August 11, 1967 (Age 58 as of 2025)
- Birthplace: Newark, New Jersey, U.S.
- Occupation: Podcaster, UFC Commentator, Comedian, Actor, Businessman
- Podcast: The Joe Rogan Experience (JRE)
- Health Philosophy: Total Human Optimization (THO). Rogan's regimen is built on a foundation of high-intensity training, a strict diet (often including periods of carnivore or elimination diets), and a comprehensive supplement stack designed to enhance physical endurance, mental clarity, and longevity. He is a prominent figure in the "biohacking" movement.
- Key Influences: Dr. David Sinclair (Longevity), Dr. Andrew Huberman (Neuroscience), Rhonda Patrick (Vitamin D and Sulforaphane).
- Notable Businesses: Co-founder of Onnit (sold to Unilever in 2021).
The Core Foundation: Essential Daily Health and Performance
Rogan's routine always starts with the non-negotiables: the foundational supplements that address common deficiencies and support maximum physical output. These are the compounds with the most robust scientific backing for general health and athletic performance.
1. Creatine Monohydrate (The Performance Powerhouse)
Creatine remains a staple for Rogan, who values its proven benefits for muscle strength, power output, and even cognitive function. The latest update to his routine is the method of consumption, moving away from traditional powders.
- Product/Brand: Creatine Gummies (specifically mentioned as 'Create' or similar brands like Severasynth).
- Dosage: Approximately six gummies per day.
- Purpose: Supports strength, enhances muscle energy, improves high-intensity exercise performance, and aids in rapid muscle recovery. The gummy format offers a convenient and palatable way to maintain daily saturation.
2. Vitamin D3 and K2 (The Immunity & Bone Duo)
Given the importance of Vitamin D for immune health, testosterone, and mood, Rogan consistently takes a high-dose D3 supplement, often paired with Vitamin K2 to ensure proper calcium absorption and arterial health.
- Dosage: High-dose Vitamin D3 (specific IU can vary, but he aims for optimal blood levels).
- Purpose: Crucial for immune system function, bone health, and maintaining healthy testosterone levels. K2 ensures calcium is directed to the bones and not soft tissues.
3. Omega-3 Fish Oil (Brain and Joint Health)
The essential fatty acids EPA and DHA are critical for reducing systemic inflammation, supporting cardiovascular health, and optimizing brain function. Rogan often rotates between high-quality Fish Oil and Krill Oil for his Omega-3 intake.
- Purpose: Supports joint health, reduces exercise-induced inflammation, and is vital for cognitive function and mood regulation.
4. AG1 (Athletic Greens) (The Nutritional Backup)
AG1 is Rogan's go-to "nutritional insurance" policy. It is a comprehensive drink mix containing vitamins, minerals, superfoods, probiotics, and adaptogens. He views it as a way to cover his bases, especially when traveling or not adhering strictly to his diet.
- Consumption: One scoop mixed with water each morning.
- Purpose: Supports gut health, improves digestion, provides a broad spectrum of micronutrients, and delivers a daily dose of probiotics.
The Biohacking Stack: Longevity and Cognitive Enhancement
This is where Rogan’s stack gets truly cutting-edge, incorporating compounds popularized by longevity researchers to target cellular health and anti-aging pathways.
5. NMN (Nicotinamide Mononucleotide)
Inspired heavily by Dr. David Sinclair, Rogan is a firm believer in NMN, a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a coenzyme essential for cellular energy and DNA repair. Boosting NAD+ is a central pillar of his anti-aging strategy.
- Dosage: Generally cited in the range of 500 mg to 1000 mg daily.
- Purpose: Supports energy metabolism, promotes healthy aging by boosting NAD+ levels, and may improve mitochondrial function.
6. Resveratrol (The NAD+ Booster)
Rogan pairs NMN with Resveratrol, a natural polyphenol found in red wine and grapes. Resveratrol is thought to activate sirtuins, which are proteins that regulate cellular health and are linked to longevity, a concept he discusses frequently on the JRE podcast.
- Purpose: Works synergistically with NMN to activate sirtuins, supporting cellular defense and healthy aging.
7. Lion’s Mane Mushroom (Nootropic Focus)
A long-time advocate of nootropics, Rogan continues to use Lion's Mane, a medicinal mushroom known for its neuroprotective properties. This is often taken in a stack like Alpha BRAIN, which he co-developed with Onnit.
- Purpose: Supports nerve growth factor (NGF) production, which may enhance memory, focus, and overall cognitive function.
8. Quercetin (The Anti-Inflammatory)
Quercetin is a powerful flavonoid found in many plants. Rogan includes it for its strong antioxidant and anti-inflammatory effects. It also has senolytic properties, meaning it may help clear out old, damaged cells.
- Purpose: Acts as a potent antioxidant, reduces inflammation, and offers support for cardiovascular health and immune function.
The Specialized Formulas: Targeting Specific Needs
These supplements demonstrate Rogan's granular approach to health, targeting specific physiological needs with precision.
9. Pure Encapsulations Macular Support Formula (Eye Health)
In a recent routine update, Rogan revealed he takes a specialized eye health supplement, which has been identified as a Macular Support Formula, likely from Pure Encapsulations. This is a proactive measure crucial for someone who spends significant time under studio lights and reading screens.
- Product: Pure Encapsulations Macular Support Formula.
- Purpose: Provides key nutrients like Lutein and Zeaxanthin to protect the retina from blue light damage and maintain optimal vision.
10. Glutathione (The Master Antioxidant)
Glutathione is often called the body's "master antioxidant." It plays a critical role in detoxification and protecting cells from oxidative stress. Rogan takes it to support liver function and overall cellular defense.
- Purpose: Supports detoxification pathways, reduces oxidative stress, and is essential for liver health.
11. Zinc (Immune and Testosterone Support)
Zinc is a critical mineral for countless bodily functions, notably immune health and hormone production. Rogan's inclusion of zinc is a standard practice for high-performance individuals.
- Purpose: Boosts immune function and supports healthy testosterone levels, especially important for men over 50.
12. Magnesium (Sleep and Recovery)
Magnesium is involved in over 300 enzymatic reactions, making it vital for muscle and nerve function, energy production, and, critically, sleep quality. Rogan often discusses the importance of deep, restorative sleep for recovery.
- Purpose: Promotes relaxation, improves sleep quality, and aids in muscle recovery and nerve transmission.
Joe Rogan's Supplement Philosophy: More Than Just Pills
The true power of the Joe Rogan supplement stack isn't just the list of ingredients, but the philosophy behind it: Total Human Optimization. His routine is not static; it’s a dynamic, evolving experiment influenced by the cutting-edge research and experts he hosts on his podcast. Entities like Dr. David Sinclair have pushed him toward longevity molecules like NMN and Resveratrol, while his own experience and training push him toward performance enhancers like Creatine and Alpha BRAIN.
Rogan’s approach to health is a comprehensive ecosystem that includes intermittent fasting, regular sauna use, cold plunges, a strict training regimen (including kettlebells and martial arts), and his specific dietary choices. The supplements are designed to fill nutritional gaps, enhance the effects of his training, and target the cellular mechanisms of aging. By focusing on both physical performance and cognitive resilience, his 2025 stack serves as a blueprint for anyone interested in serious biohacking and maximizing their potential for a long, healthy life.
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