Having recently listened to Rhonda speak with Joe Rogan about her diet during pregnancy, it was obvious she knows a thing or two about how to optimize her body to support a strong, healthy developing baby.

Here are a few tips I thought were especially helpful.


First and Second Trimester

Rhonda switched things up a bit from her normal supplement and diet regimin (see here) and cut a few things out that she deemed non-essential or even possibly dangerous for her unborn son.

Thorne Research Prenatal Multivitamin

She’s a huge fan of Thorne, mostly because they are known to use some of the highest standards in the supplement industry. Basically, she trusts them, and that’s reason enough for me to trust her. This multivitamin is great because it contains methylated folates instead of folic acid. Methylated folate is much easier for your body to absorb.

Thorne Research Vitamin D-1000

The multivitamin she takes contains 1,000ug already, but she supplements with an additional 1-2,000ug.

Third Trimester

VSL #3 High Potency Probiotics

As you may already know, Rhonda is a huge fan of VSL probiotics. They have more published research than any other probiotic supplement and while expensive, they pack a punch! Your average probiotic pill has somewhere between 10 billion and 50 billion live bacteria. These have around 112 billion!

Thorne Research Iron Bisglycinate

Rhonda needed to add extra iron during her last trimester, but this was something she needed based on having a low red blood cell count. Certainly not required, and is something you should ask your doctor about.

Breastfeeding Supplements

Rhonda is a huge advocate of breastfeeding, and for good reason. It might be the single best thing you can do for a developing newborn.

Mother’s milk has some unique compounds that you can’t find anywhere else. Specifically, it contains human milk oligoaccharides (HMOs) which are basically unique sugars that the infant can’t digest. Instead, they pass through the stomach and into the newborn’s gut, where they help build a strong microbiome. Many studies have shown that breastfed infants have significantly lower rates of asthma, allergies, and learning disabilities.

So yea, you’ll want to do whatever possible to help your body produce some super powered breast milk!

Thorne Research Multivitamin

As mentioned above, Rhonda continued taking this throughout the time she was breastfeeding.

Norweigian Pure 3 Fish Oil

You could probably supplement something like these from Nordic Naturals, which are similar, and a bit cheaper, or even a high quality krill oil. Both are better than regular fish oil supplements, which are not as bioavailable.

Rhonda’s Pregnancy Powerhouse – Salmon Roe

In her interview with Joe Rogan she talks extensively about the diet she followed while pregnant.

Specifically, she talks at length about one particular thing she ate. Something she seemed to think was hugely important.

What was it? Salmon roe!

Why salmon roe?

A post shared by Dr. Rhonda Patrick (@foundmyfitness) on

The stuff is jam packed with brain nurturing nutrients EPA and DHA. But that’s not the only reason.

The roe in salmon contains 38-75% omega-3 fatty acids in phospholipid form. That’s important. Regular salmon that we eat has only 1% omega-3 in phospholipid form. The phospholipids (basically fats) help make it MUCH more bioavailable, especially to the developing fetus.

She buys it by the kilogram, which is shipped with dry ice overnight.

Another thing found in salmon roe is astaxanthin, which was found to increase the longevity gene Foxo3 by 90% in mice. This gene is associated with a ton of other genes responsible for managing the body’s stress response, and could play an important role in making you more resilient to aging.

Recommended baby products

Once the baby comes into the world, you’ll want to make sure it has a safe environment where he/she can thrive.

Stem cell banking

There’s a lot of research suggesting the stem cells found in the baby’s cord blood and placenta blood have immense healing power. An increasing number of new parents decide to “bank” or keep the placenta in case they need to use it later in life.