Peter Attia's Supplements

Peter Attia is a medical doctor known for his efforts towards longevity. He is also the host and founder of The Drive podcast.

Written byJenna Roberts

Published2024-04-28

Updated2024-06-01

Peter Attia's Nutritional Supplements

Peter Attia's Nutritional Supplements

These are the nutritional supplements which Peter Attia takes to optimize his health and longevity.

More nutritional details after the list

Attia's Daily Supplements

  • Omega-3 Fatty Acids

    2.5g EPA & 1g DHA

    To optimise Omega-3 concentration in red blood cell membrane
  • Vitamin D

    5000 IU

    Targeting blood level of 40-60 ng/ml 25-hydroxy vitamin D
  • Magnesium

    Daily1 g

    Multiple types of magnesium every day
  • Folate (B9)

    680 mg

    Methylated versions of folate (B9) to to keep his homocysteine levels below 9 mcmol/L.
  • Vitamin B12

    1000 μg

    Methylated versions of Vitamin B12 to to keep his homocysteine levels below 9 mcmol/L.
  • Vitamin B6

    50 mg

    To control homocysteine levels
  • Protein Powder

    To reach protein macro goals
  • AG1

  • Probiotics

    To control blood glucose levels

Attia's Daily Supplements

Attia's Daily Supplements

Attia's Daily Supplements

These are the nutritional supplements which Peter Attia takes daily.

  • Omega-3 Fatty Acids
    2.5g EPA & 1g DHA

    Attia aims for 12% concentration of Omega-3 in his red blood cell membrane. This can be tested with a simple blood test called the Omega-3 Index. You can do this test at home with a kit ordered online.

  • Vitamin D
    5000 IU

    Peter says that optimal range of vitamin D as between 40 - 60 ng/ml of 25-hydroxy vitamin D. To find out your optimal range, you will need to first test your vitamin D levels before supplementation, and then sometime after starting the supplementation.

  • Magnesium
    1 gDaily

    Peter takes multiple types of magnesium, totaling up to 1 gram every day. He says that deficiency is very common even in healthy people.

    The types of magnesium he takes are:

    • Magnesium Oxide or Citrate (400-500 mg)
    • Magnesium Chloride (140 mg)
    • Magnesium L-Threonate before going to sleep (100 mg)
  • Folate (B9)
    680 mg

    Peter takes methylated folate (B9) so his body can convert homocysteine into other compounds. High homocysteine levels can be due to deficient B vitamins, and this can increase the risk of cardiovascular diseases.

  • Vitamin B12
    1000 μg

    Attia takes also methylated B12 to keep his homocysteine levels on desired level.

  • Vitamin B6
    50 mg

    Like folate and B12, Attia takes Vitamin B6 which is important for controlling homocysteine levels.

  • Protein Powder

    Attia makes a protein shake daily to reach his protein macro goals.

    Attia focuses on "isolate" form of protein, instead of using "concentrate" form. He uses high-quality, low-fat and low carbohydrate whey protein powder that has no amino acids.

  • AG1

    While being an investor at AG1, Peter Attia also uses their product daily. He says that its high quality in terms of production and ingredients.

  • Probiotics

    Every morning Attia takes a probiotic product called "Pendulum - Glucose Control". This probiotic was found to reduce levels of glycated hemoglobin (A1C) which is a long-term measure of average blood glucose levels. It also lowers the post-meal glucose spikes.

Attia's Daily Supplements

Attia's Daily Supplements

These are the nutritional supplements which Peter Attia takes daily.

  • Glycine
    2 g

    Attia takes 2 grams of glycine before going to sleep. Glycine is as an inhibitory neurotransmitter, and Attia hopes that it's calming the central nervous system.

    Peter makes an important note that that patients who are taking clozapine shouldn't take glycine.

  • Ashwagandha
    300 mg

    Ashwagandha reduces reduces cortisol. Attia takes Ashwagandha before going to bed to improve the quality of his sleep. He points out that the research is not extensive for Ashwagandha, but he has found it to be helpful.

    Attia notes that there are cases when one shouldn't be using Ashwagandha:

    • during pregnancy and breast-feedin
    • before surgery
    • people with stomach ulcers
    • people with autoimmune conditions
    • people thyroid disorders
  • Magnesium L-Threonate
    300 mg

    Peter uses Magnesium L-Threonate before going to sleep. This form of magnesium is known to cross the blood-brain barrier.

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