Peter Attia's - Which Supplements Does he take and recommend?

Written by Beatrice Naujokaite and reviewed by Paul Holmes

The media is currently flooded with emerging research and ever-changing claims about longevity supplements, which can often feel overwhelming. In a recent episode of his podcast (The Drive, Episode 311), Peter Attia tackles this confusion directly. He emphasises that the most important first step is educating yourself about longevity, as being aware and informed is the single most powerful action you can take to increase your health span.

It is our aim that this article based on insights from Peter Attia’s supplements list will help you make a difference in your overall health and will simplify how nutrition and supplements can play a key role in your journey toward a longer, healthier life.

Who is Peter Attia?

Peter Attia, a Stanford-trained physician, the founder of Early Medical, with experience at Johns Hopkins hospital, has dedicated his career to longevity research. He shares his expertise through his popular podcast The Drive and his bestselling book Outlive: The Science and Art of Longevity, where he offers practical strategies for improving health,  and enhancing lifespan.

Peter Attia's recent book, “Outlive: The Science and Art of Longevity" (2023), has received great reviews and explores his extensive research into longevity. This book stands out from typical medical literature, as it blends scientific insight with personal experiences from his clinic, Early Medical. The book might not make you live forever, but is a great start into personal longevity research.

As a physician, researcher and a person that actively partakes in the testing of new longevity treatments, Peter Attia takes great care in finding supplements that are safe and effective. He advocates for a personalised, science-based approach to supplementation.

It is important to understand which supplements for health and longevity work best for your unique needs and how they fit into a broader plan of health optimisation, covering areas such as sleep improvement, stress reduction and brain health supplements.

In the next sections, we'll dive into Peter Attia’s supplement recommendations, exploring the key vitamins and nutrients he suggests for enhancing health and longevity. We’ll also look at the scientific backing of these supplements and their possible health benefits, helping you form your own personalised list.

Peter Attia’s Philosophy on Supplements

Peter Attia advocates for a Medicine 3.0 approach, which focuses on not only extending lifespan but also enhancing healthspan. In other words, enhanching the quality of life as well as duration. He believes that personalised supplementation plays an important role in supporting individual health goals, complementing a balanced regimen of diet, exercise, and sleep.

 Peter Attia’s supplement list focuses on proven supplements like magnesium and ashwagandha for their roles in improving sleep quality and mental clarity as well as B vitamins, Vitamin D and Fish oil. He also personally implements some more experimental longevity supplements like Rapamycin.

However, he reminds us that supplements alone shouldn’t replace fundamental habits like proper nutrition, sleep, and exercise; instead, they are intended to support your health goals.

3 Potential Benefits of Supplements According to Peter Attia

When considering a supplement, Attia focuses a lot on reducing inflammation, a key player in many diseases. Inflammation occurs in the body as an immune response to illness and injury. However, nowadays due environmental factors like air pollution and highly processed food diets our bodies enter a sustained defence tactic.

1. Reducing Inflammation

This may sound like a good thing, but with no foreign bodies to fight, the body eventually starts attacking itself. Sustained inflammation is becoming more common and is currently being investigated as a major risk factor for cardiovascular disease, some types of cancer, arthritis and neurological disorders like Alzheimer’s disease.

What is more, immune system overactivation eventually exhausts itself leaving us more susceptible to disease, leading to autoimmune disorders.

Attia attempts to counteract inflammation with supplements like Omega-3s and Theracurmin (a bioavailable form of curcumin). Omega-3s, particularly EPA and DHA, are well-known for their perceived anti-inflammatory properties.

2. Improved Sleep

Sleep is crucial for both maintaining physical and emotional health. During it we store our memories and enter a recovery phase with new muscle and tissue growth occurring. It is also hypothesised that brain toxin clearance occurs during this phase.

Since sleep is so significant, to improve it Attia is a big advocate for magnesium and ashwagandha. When it comes to magnesium Peter Attia likes to incorporate multiple strains of it, both slow and fast absorbing.

Importance of Individual Needs & Medical Advice

Peter Attia stresses that supplement use should be personalised to fit each individual’s unique health needs. He advises regular blood work and consultation with a healthcare professional to determine the right supplements and dosages.

For instance, his approach to vitamin D involves adjusting intake based on individual blood levels to ensure optimal health ranges. This personalised strategy ensures that supplements are both safe and effective, tailored to each person’s specific needs.

This emphasis on medical oversight ensures supplements are safe and effective for each individual’s specific needs.

Supplements Peter Attia Takes & Recommends

Peter Attia’s daily supplement regimen is carefully chosen to support heart health, reduce inflammation, and promote overall well-being. His routine includes:

Daytime Supplements:

• Fish Oil (EPA and DHA): 2.5 g of EPA and 1 g of DHA daily for heart and brain health and added potential inflammation reduction.
• Vitamin D3: 5,000 IU every morning to support immune function and bone health.
• Creatine: 5 g daily to enhance muscle strength and performance.
• Protein Powder: One shake daily for muscle maintenance.
• Aspirin (Low Dose, 81 mg): May help reduce the risk of cardiovascular events.
• B Vitamins (B9, B12): Supports heart health by regulating homocysteine levels.
• Electrolytes: Elemental electrolytes are used throughout the day to maintain hydration, though the dose is unspecified.
• Probiotics: Attia uses probiotics from Pendulum, a company known for its unique method of extracting anaerobic gut bacteria, which may be beneficial for gut health.

Nighttime Supplements:

• Magnesium (chloride, oxide, and L-threonate): 1 g daily to aid sleep quality, muscle recovery, and blood pressure.
• Ashwagandha: Taken in the evening to lower cortisol levels for better sleep.
• Glycine: 2 grams before bed to enhance sleep quality and aid in muscle recovery.
• Theracurmin: A bioavailable form of curcumin with possible anti-inflammatory benefits (dose is not specified).
• Rapamycin: Taken weekly (8 mg) as part of his longevity protocol to promote cellular repair and attempt to reduce ageing.

1. Omega-3s

Omega- 3 Reduces triglycerides and inflammation, which are crucial for heart and brain health. The anti-inflammatory effects of the main three lipids present in Omega 3: ALA, EPA and DHA, have been showcased in a large meta analysis. This potential for reduction in inflammation has been previously identified as a protective factor against many cardiovascular, neurodegenerative and autoimmune disorders.

2. Vitamin D3

Vitamin D3 is crucial for maintaining good bone health. Vitamin deficiency is very common in countries that do not receive much sunshine. Vitamin D deficiency review claims- ‘Around 1 in 6 adults in the UK have low levels of vitamin D, which can lead to rickets, bone pain and disabilities.

3. Magnesium

Magnesium may contribute towards better sleep, due to it's ability to support normal psychological function. What is more, magnesium deficiency is commonly seen in older adults and could be a potential contributor to accelerated ageing.

4. B vitamins (B6, B9, and B12)

B vitamins are vital for managing homocysteine levels, which, when elevated, increase the risk of cardiovascular disease. These B vitamins are essential in maintaining blood iron levels as they are involved in the production of haemoglobin and red blood cells.

5. Ashwagandha

This supplement is well known in the wellness industry for potential benefits for muscle health and recovery. It is not a new supplement and has been used for centuries in holistic medicine.

Ashwagandha may possibly reduce stress by influencing the hypothalamic-pituitary-adrenal (HPA) axis, which is the body's stress control centre. By acting on the HPA axis, ashwagandha helps to lower circulating cortisol, the primary stress hormone, which contributes to reduced stress levels and a lower risk of arterial disease.

6. Creatine

Another great supplement for muscle strength and performance is creatine. It is a naturally occurring amino acid in the body that attracts water into the muscle. This supplement, paired with good nutrition and exercise has a significant effect on age related muscle loss, called Sarcopenia. Thus, it is helpful and considered safe for both experienced athletes and people looking to maintain healthy muscles.

7. Theracurmin (Bioavailable Curcumin)

Curcumin, a powerful compound found in turmeric, is known for its potential antioxidant, anti-inflammatory properties. Extensive research has shown that it may potentially aid in combating cardiovascular disease, neurodegenerative and disorders However, its therapeutic benefits have been limited by poor bioavailability, meaning that the body absorbs it in very low amounts when taken in traditional forms.

8. Rapamycin

Rapamycin is a compound that works by inhibiting mTOR (mechanistic Target of Rapamycin), a key pathway in the body that controls cell growth and ageing. This pathway, specifically mTORC1, helps cells respond to signals like nutrients and growth factors, telling them when to grow and divide. When this pathway is overactive, it can lead to problems like genetic disorders.

By blocking this pathway, rapamycin may help slow down cellular ageing and has potential benefits for treating various conditions. Studies suggest that rapamycin might be useful in managing diabetes, neurodegenerative diseases, and rare genetic conditions like tuberous sclerosis complex (TSC) and lymphangioleiomyomatosis (LAM). Additionally, there's growing interest in rapamycin for its potential to delay the ageing process and age-related diseases. However, much more research is needed to fully understand the efficacy and capabilities of rapamycin.

9. Metformin

Peter Attia's experience with metformin, a drug commonly used to manage Type-2 Diabetes, highlights both its potential longevity benefits and its impact on exercise performance. While studies, such as the TAME trial, suggest metformin may aid in metabolic health, Attia found that it negatively affected his exercise results, specifically by elevating lactate levels and reducing strength during workouts.

After nine years of use, he decided to stop due to these side effects, despite it being well-tolerated by many for decades. Ultimately, metformin's impact on exercise adaptations is a concern for those highly focused on physical training, but it remains a viable option for metabolic and longevity benefits in less active individuals.

Key Considerations Before Taking These Supplements

Before incorporating supplements into your routine, Attia advises careful consideration:

• Consultation with a healthcare provider: It’s important to check with a healthcare professional before starting any supplement, especially if you’re considering higher doses or have existing medical conditions.
• Personalization and Testing: Supplements should be tailored to individual needs, which Attia emphasises through regular testing of biomarkers like vitamin D and homocysteine levels. Personalization is crucial in optimising health outcomes​.
• Weighing Risks vs. Benefits: Attia often evaluates both short-term and long-term risks associated with supplements. For example, while Omega-3s are beneficial for heart health, they may not be necessary at high doses for everyone. This principle applies across his supplement recommendations.

How to choose your supplements?

Evaluating the effect of Supplements

Peter Attia has a rigorous, evidence-based approach when it comes to selecting supplements, which he outlines in episode #276 of his Drive podcast (October 2023). He uses a three-part framework to evaluate their effectiveness:

What is the objective?

Attia begins by identifying the specific health goal or problem that the supplement is supposed to address. This could be anything from attempting to reduce inflammation to improving cognitive function or supporting heart health. The key is to have a clear target in mind.

Is there a biomarker?

The next criterion involves tracking whether the supplement is working. Attia emphasises the importance of having measurable biomarkers—like blood levels, cholesterol markers, or inflammation indicators—to gauge whether the supplement is effectively achieving its objective. This allows him to adjust dosages or discontinue use if the biomarker shows no improvement.

Does the risk warrant the reward?

Lastly, Attia carefully weighs the risks and benefits. He evaluates both short-term and long-term risks of taking the supplement and compares them with the potential health benefits.

For example, he may ask whether the potential heart benefits of Omega-3s outweigh the risks of prolonged use. If the risks are too high or the benefits too uncertain, he avoids that supplement.

Attia also categorises supplements into three groups based on evidence:

• Proven: Supplements that have solid scientific evidence but come with the understanding that biology rarely has any guarantees.
• Promising: These are backed by a fair amount of research and show promise, but the data is still not conclusive enough to be fully trusted.
• Unproven: These supplements may have theoretical benefits but lack sufficient scientific support.

By adhering to this structured framework, Attia ensures that his supplement choices are informed by science, personalised to his needs, and monitored for effectiveness​.

Importance of Purity, Dosage, and Evidence-Based Benefits

When taking supplements, Peter Attia emphasises keeping things simple and safe: focus on purity, the right dosage, and scientific backing. It's essential to choose supplements from reputable brands that offer third-party testing to ensure they’re free of harmful contaminants like heavy metals or unnecessary fillers.

Getting the correct dosage is just as important. Instead of relying on generic recommendations, Attia stresses adjusting supplement dosages to your personal needs, often based on blood tests. For example, supplements like Omega-3 or Vitamin D should match your actual levels for maximum benefit without causing harm.

Finally, always look for evidence-based benefits. Attia recommends supplements with solid research behind them, so you know they’re effective and safe. He advises staying away from supplements that don’t have strong scientific support because their potential risks might outweigh any benefits.

Peter Attia’s Supplement Regimen FAQs

What Supplements Does Peter Attia Take Daily?

Peter Attia’s daily supplements include Omega-3 fish oil, Vitamin D3, Magnesium in multiple forms, B vitamins, Glycine, Ashwagandha, and Aspirin. These are carefully chosen to support heart health, brain function, and longevity​.

Does Peter Attia Recommend Taking Vitamins?

Yes, Peter Attia recommends taking vitamins like Vitamin D and B vitamins when there’s a proven deficiency or specific health need. Multivitamins are generally less recommended as dose control is difficult.

What Are the Best Supplements for Longevity According to Peter Attia?

Attia suggests Omega-3 fish oil, Vitamin D, and Magnesium as some of the best supplements for longevity. He also highlights B vitamins for their potential in slowing ageing.

Are Peter Attia’s Supplement Recommendations Safe for Everyone?

Not necessarily. Peter Attia stresses that supplements should be personalised and based on individual health needs, ideally after consulting a healthcare provider. What works for him may not be suitable for everyone.

How Does Peter Attia Choose His Supplements?

Attia uses a three-part framework: defining the objective of the supplement, checking for measurable biomarkers, and weighing the risk vs. reward. He only takes supplements with solid scientific backing and tracks their effectiveness through regular testing​.

Discover our Naturecan Blog

Vegan Omega-3: What is it and do vegans need it?

Want to know more about vegan omega 3? Omega-3 is a group of fatty acids with many health benefits with regular consumption. 

Unlocking 6 Resveratrol Benefits: Balancing Hype with Science

We will sift through scientific evidence to shed light on how resveratrol may aid in heart health, cognitive function and more.

References: