Dr. Peter Attia is often hailed as a pioneer of personalized medicine and nutrition.
In this article, we’ll take a closer look at Dr. Attia’s supplement list, dosage recommendations, and approach to longevity.
How we researched the supplement list:
To make sure we can provide you with the most accurate, evidence-based information, we took a multi-faceted research approach.
We started by exploring Dr. Peter Attia’s personal YouTube Channel, as well as episodes of The Drive, his podcast.
Additionally, we referred to his book Outlive: The Science & Art of Longevity to get a better grasp of how these supplements fit into a broader longevity strategy.
Last but not least, we took into consideration forums, social media discussions, and testimonials from people who have tried Dr. Attia’s supplement regimen. Their experiences provided practical insights into the benefits, challenges, and results that can be expected from following his recommendations.
Peter Attia Daytime Supplements
Here’s the supplement list that Dr. Attia includes in his everyday morning routine:
Each of these supplements, as well as its dosage, is carefully chosen to address a nutritional gap in Dr. Attia’s diet.
Notably, compared to neurobiologist Andrew Huberman’s routine, as well as the routines of other longevity experts and prominent figures in the field, Dr. Attia’s approach to supplementation is relatively simple and straightforward.
In the following sections, we’ll dive into the specifics of each supplement, as well as Dr. Attia’s recommendations.
EPA and DHA Fish Oil
One of the staples of Dr. Attia’s daytime supplement routine, fish oil is known for its rich content of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
According to extensive research, as well as the American Heart Association, Omega-3 fatty acids play an important role in heart and brain health. They have been shown to play an important role in reducing triglyceride levels, lowering blood pressure, and decreasing the risk of heart disease by improving the balance of cholesterol in the body.
What’s more, there is research supporting the association of fish oil with a lower risk of cognitive decline, while another study suggests it may play a role in reducing the symptoms of depression and anxiety.
Attia’s Dose: Approximately 2.5 grams of EPA and 1.5 grams of DHA
Dr. Peter Attia’s preferred brand: Carlson Labs Fish Oil
Vitamin D
Vitamin D plays a critical role in bone health, immune function, and overall well-being. Unlike most vitamins, it can be synthesized by the body when the skin is exposed to sunlight. Due to factors like limited sun exposure, geographical location, and skin pigmentation, however, vitamin D deficiencies are common — which, in turn, makes supplementation important.
According to the NIH, vitamin D is important for calcium absorption and maintaining strong bones and teeth. Other studies have shown it is crucial for a properly functioning immune system, and they suggest that it may reduce the risk of infections, autoimmune diseases, and even certain types of cancer.
Last but certainly not least, studies also link vitamin D to mood regulation and cognitive function.
Attia’s Dose: 5,000 IU
Dr. Peter Attia’s preferred brand: Dr. Attia does not share his preferred vitamin D brand. Some of the top brands available, according to Health.com, are Theralogix, Mary Ruth, and HUM.
Magnesium
Magnesium is vital to numerous bodily functions, including energy production, muscle and nerve function, blood glucose control, and bone health. Despite its importance, however, magnesium deficiency is relatively common, which makes it one of the most commonly suggested health and longevity supplements.
According to the NIH, magnesium is important for cardiovascular health, as it helps regulate blood pressure, maintain heart rhythm, and prevent hypertension. Additionally, research suggests that magnesium plays a significant role in muscle function and relaxation, making it potentially beneficial for preventing cramps, spasms, and tension headaches.
What’s more, another study suggests a link between magnesium and quality of sleep.
Peter Attia suggestions: Having dedicated a whole podcast episode to magnesium, Dr. Attia highlights the complexities of magnesium supplementation. Depending on the results individuals are looking for, Dr. Attia suggests paying attention not only to the recommended daily dosage of elemental magnesium but also to the different forms it’s available in and their absorption rates.
Attia’s Dose: A combination of Slow-Mag, magnesium oxide, and magnesium L-threonate (which he takes before sleep), approximately amounting to a total of 1 g of elemental magnesium daily.
Dr. Peter Attia’s preferred brand: SlowMag and Magtein
Methylfolate and Methyl B-12
Methylfolate and methyl B-12, or methylcobalamin, are the biologically active forms of folate (vitamin B9) and vitamin B12.
Methylfolate is important for a wide array of bodily functions, particularly for the synthesis and repair of DNA, the formation of red and white blood cells, and the conversion of homocysteine to methionine, which is vital for cardiovascular health. Additionally, studies show that methylfolate can play a role in supporting mental health.
Methyl B-12 is also essential for various bodily functions, including nerve health, DNA synthesis, and red blood cell formation. What’s more, the link between vitamin B-12 and neurological health is well-documented.
Methylfolate and methyl B-12 are also vital for cardiovascular health, as they work in tandem to convert homocysteine to methionine, reducing homocysteine levels and lowering the risk of heart disease.
Attia’s Dose: 400 mcg of methylfolate and 1,000 mcg of methyl B-12
Dr. Peter Attia’s preferred brand: Jarrow
Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for physiological processes like protein metabolism, neurotransmitter creation, and hemoglobin production.
Moreover, according to research, “…it can be concluded that vitamin B6 actively helps in relieving symptoms that accompany depression and anxiety, making it an important supplement to be added to our daily lives.”
Other studies also suggest that vitamin B6 is also vital for hormone regulation and can help alleviate symptoms of premenstrual syndrome (PMS) such as mood swings, irritability, and bloating.
Attia’s Dose: Having previously taken 50 mg of B6 daily, Dr. Attia has now lowered his intake to 50 mg three times a week.
Dr. Peter Attia’s preferred brand: Peter Attia has not expressed a preference for a particular brand. Some of the more well-known brands, however, are Thorne, Solgar, and Life Extension.
Aspirin
Aspirin, also known as acetylsalicylic acid, really needs no introduction. It is one of the most widely used medications in the world, well-known for its analgesic (pain-relieving), antipyretic (fever-reducing), and anti-inflammatory properties.
Beyond its common uses, however, aspirin is also believed to have cardiovascular benefits. Low-dose aspirin therapy is often prescribed to individuals at risk of heart attacks and strokes and is even recommended by the American Heart Association.
Attia’s Dose: 1 low-dose aspirin pill (75-100 mg) daily.
Dr. Peter Attia’s preferred brand: While Dr. Attia does not mention a brand, Bayer is one of the most highly recommended aspirin brands.
Probiotics
Probiotics are live microorganisms and beneficial bacteria that, when consumed in adequate amounts, can provide health benefits. They are known for supporting digestive health, boosting the immune system, and contributing to overall well-being.
According to studies, gut microbiota play a crucial role in metabolic processes, including the regulation of blood glucose and insulin sensitivity.
By restoring the balance of beneficial bacteria in the gut, Pendulum Glucose Control (the kind of probiotics Dr. Attia prefers) can help reduce blood sugar spikes after meals, lower HbA1c levels, and support long-term glycemic control in individuals with type 2 diabetes.
Attia’s Dose: 1 capsule daily.
Dr. Peter Attia’s preferred brand: Pendulum Glucose Control
Greens powder
Greens powder supplements are made from a concentrated blend of nutrient-rich plant foods, including vegetables, fruits, herbs, algae, and grasses.
These powder supplements are particularly popular among individuals seeking to boost their overall health and boost their immune system and energy levels.
They are specially designed to provide a convenient and efficient way to increase the intake of vitamins, minerals, antioxidants, and other beneficial plant compounds that might be lacking in the average diet.
Attia’s Dose: 1 scoop
Dr. Peter Attia’s preferred brand: AG1 — a brand in which he is an investor and a consultant.
Peter Attia Sleep Supplements
Supplementation is an integral part of Dr. Attia’s evening routine, too. Its main goal is to lower anxiety levels before going to bed and facilitate healthy sleep patterns.
Here’s the supplement list that Dr. Attia includes in his everyday evening routine:
Ashwagandha
A relatively recent favorite among those who look for ways to optimize their health, ashwagandha has been used in Ayurveda, a traditional Indian alternative medicine system, for centuries.
Known for its wide range of health benefits, ashwagandha is particularly effective in helping the body manage stress, enhance energy, and promote overall well-being.
All in all, studies have shown that ashwagandha significantly reduces stress and anxiety levels, sleeplessness and fatigue, and serum cortisol levels.
Other research has also shown Ashwagandha to support better sleep quality, making it beneficial for individuals struggling with insomnia or restlessness.
Attia’s Dose: 600 mg daily.
Dr. Peter Attia’s preferred brand: Solgar
Glycine
Glycine is an amino acid that’s crucial for various physiological processes, including protein synthesis, neurotransmission, and the regulation of metabolic functions.
Although glycine is classified as non-essential, meaning the body can produce it, taking a supplement can offer a range of health benefits, particularly in areas related to sleep, cognitive function, and overall well-being.
Research has shown that, among its other benefits, glycine improves sleep quality in a subjective and objective manner and has no serious adverse effects. Other studies have also shown that glycine may play a role in supporting cognitive function and mental health.
Attia’s Dose: 2g.
Dr. Peter Attia’s preferred brand: Thorne
Phosphatidylserine
Phosphatidylserine (PS) is a phospholipid that’s naturally found in small amounts in certain foods. It plays an important role in maintaining cellular function, communication, and integrity, which makes it vital for cognitive health and performance.
Its benefits — supporting memory and cognitive function, particularly in aging individuals — are well-documented. Other research has shown that phosphatidylserine supplementation can help improve memory, attention, and mental clarity, and even reduce the symptoms of cognitive delay related to Alzheimer’s disease and dementia.
Last but not least, according to Dr. Attia, phosphatidylserine also helps with combatting jet lag after long flights.
Attia’s Dose: 400 mg when needed.
Dr. Peter Attia’s preferred brand: Jarrow
What Tests Does Dr. Peter Attia Recommend Taking?
Integral to Dr. Attia’s personalized approach to longevity is, of course, health monitoring. This is why he strongly suggests going beyond simple standard and annual check-ups and digging a bit deeper.
Here’s a breakdown of his recommendations:
- Full-body MRI: Unlike CT scans and PET scans, MRIs involve no ionizing radiation. They are highly effective at detecting abnormalities, too, including cancer. Dr. Attia suggests doing multiple MRIs to improve accuracy and avoid false positives.
- Coronary Calcium Scan: In essence a CT scan of the heart, a coronary calcium scan measures calcium deposits. That way it can proactively indicate potential heart disease risk.
- Biomarker tests: Dr. Attia’s approach includes a variety of specialized biomarker tests. With these, one can identify genetic predisposition to cardiovascular diseases and neurodegenerative diseases like Alzheimer’s, as well as measure the risk for heart disease, diabetes, fatty liver disease, and more.
The importance of family history
Last but not least, Dr. Peter Attia believes that a thorough understanding of one’s family health history is invaluable in predicting health risks and developing a personalized approach to longevity.
He believes that a detailed knowledge of the health history of close relatives can provide crucial insights into the genetic predispositions or potential risks for chronic diseases.
That way, individuals can take preventative measures to delay or even prevent the onset of age-related conditions, and ultimately enhance both lifespan and health span.
FAQs
Dr. Peter Attia is a Canadian-American physician and an expert in the fields of longevity, health optimization, and performance enhancement. He’s known for his deep understanding of the science of aging and his practical approach to extending both lifespan (the number of years lived) and health span (the number of healthy years lived).
As with any supplement regimen, it’s generally not advisable to follow Peter Attia’s regimen without consulting a healthcare professional familiar with your personal history and specific needs. What’s more, Dr. Attia’s regimen is highly personalized and tailored to his own needs through advanced diagnostics and continuous monitoring.
While multivitamins are a supplement many consider including in their regimens, Dr. Peter Attia has expressed a cautious and somewhat skeptical stance on their routine use. Instead, he promotes a personalized approach to supplementation backed by medical testing, and of course, focusing on a nutrient-dense diet and making lifestyle changes.
When it comes to supplement needs and individual variability, Dr. Peter Attia places a strong emphasis on the importance of each person’s unique genetic makeup, lifestyle, overall health, and specific goals. His tailored, highly personalized approach focuses on ensuring that supplements are used effectively and safely to optimize health and longevity.
As with supplementation in general, Dr. Peter Attia’s approach to supplement cycling and taking breaks from certain supplements tends to be individualized. Rather than offering a one-size-fits-all recommendation, Dr. Attia puts great emphasis on avoiding tolerance, minimizing risks, and ensuring that supplements continue to provide benefits without causing adverse effects.
Simply put, Dr. Attia’s daily routine aims to maximize health, longevity, and productivity. That includes, among other things, improved quality of sleep, a stronger physique, improved mental health and focus, and an overall better feeling of health and well-being.
If you’re wondering how to build a daily routine and supplement list of your own, the insights discussed above, as well as our daily routine template, is a good place to start.
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