Introduction to Peter Attia's Approach to Supplements
Peter Attia, MD, is a renowned physician, podcaster, and longevity expert known for his evidence-based approach to health optimization. Through his podcast "The Drive," his book Outlive: The Science and Art of Longevity, and various AMAs, Attia shares insights into nutrition, exercise, sleep, and supplementation. His supplement regimen is not a one-size-fits-all prescription but a personalized stack informed by blood tests, scientific research, and individual needs. Attia emphasizes that supplements should address specific deficiencies or goals, such as improving metabolic health, cognitive function, or cardiovascular risk factors.
In this comprehensive guide, we'll break down Peter Attia's current supplements list as of 2025, including dosages, timing, brands (where specified), and the rationale behind each. This information is compiled from Attia's official discussions, podcasts, and reliable analyses. Note that Attia's routine evolves based on new evidence—he has discontinued some supplements like NMN and resveratrol in recent years due to insufficient long-term data.
Important Disclaimer
This article is for informational purposes only and not medical advice. Supplements can interact with medications or cause side effects. Always consult a healthcare professional before starting any regimen, and consider blood testing to monitor levels.
Why Does Peter Attia Take Supplements?
Attia's philosophy on supplementation is rooted in precision medicine. He uses biomarkers (e.g., blood tests for omega-3 index, vitamin D levels, homocysteine) to guide his choices rather than blanket recommendations. Key reasons include:
- Addressing Deficiencies: Modern diets and lifestyles often lead to shortfalls in nutrients like magnesium and vitamin D.
- Optimizing Longevity Pillars: Supplements support his focus on exercise, sleep, nutrition, emotional health, and disease prevention.
- Evidence-Based Selection: He prioritizes supplements with strong clinical data, such as omega-3s for heart health, while scrutinizing others like ashwagandha for stress.
- Risk vs. Reward Assessment: Attia weighs potential benefits against side effects, quality concerns, and regulatory gaps (e.g., supplements aren't FDA-regulated like drugs).
In his AMA #69, Attia outlines a framework for evaluating supplements: understanding purpose, mechanism, evidence, quality, and individual fit.
Peter Attia's Daily Supplements List (2025 Update)
Based on Attia's recent disclosures, here's his core daily stack. Dosages are approximate and personalized—yours may differ. We've organized this into a table for easy reference, followed by detailed explanations.
| Supplement | Dosage | Timing | Brand/Example | Key Benefits/Rationale |
|---|---|---|---|---|
| Omega-3 Fish Oil (EPA & DHA) | 2.5g EPA + 1g DHA | Daily (with meals) | Carlson Maximum Omega 2,000 | Supports heart health, reduces inflammation; targets 10-12% omega-3 index in blood tests. |
| Vitamin D | 5,000 IU | Daily | Not specified (high-quality preferred) | Maintains bone health, immune function; aims for 40-60 ng/mL blood levels, especially in low-sunlight periods. |
| Magnesium (Multiple Forms) | Up to 1g elemental total | Daily (evening for L-Threonate) | SlowMag (Chloride), Jarrow MagMind (L-Threonate) | Gut health, muscle relaxation, brain function; addresses common deficiency. |
| Methylfolate (B9) & Methyl B12 | 1 tablet (e.g., 1,000mcg folate + 5,000mcg B12) | Daily | Jarrow Methyl B-12 & Methyl Folate | Lowers homocysteine for cardiovascular health; keeps levels below 9 µmol/L. |
| Vitamin B6 | 50mg | 3x per week | Not specified | Supports homocysteine management; complements B9/B12. |
| Protein Powder | 2 scoops (50g protein) | Daily (post-workout or as needed) | Whey isolate (high-quality, no proprietary blends) | Builds muscle, supports recovery; targets 1g protein per lb body weight. |
| Creatine Monohydrate | 5g | Daily | Not specified (micronized for absorption) | Enhances muscle performance, potential cognitive benefits; more beneficial for women or vegetarians. |
| Green Tea Extract (EGCG) | 500mg | Daily | Not specified | Antioxidant support, potential metabolic benefits. |
| Curcumin (Theracurmin) | Not specified (highly bioavailable form) | Daily | Theracurmin | Anti-inflammatory, cognitive protection; used in traditional medicine. |
| Ashwagandha | 300-600mg | Daily or evening | KSM-66 | Stress reduction, sleep improvement; evidence for anxiety relief. |
| Glycine | 2g | Evening | Not specified | Sleep quality, collagen support. |
| Baby Aspirin | 81mg | Daily | Not specified | Cardiovascular protection (low-dose for anti-platelet effects). |
| Probiotics | Not specified | Daily | Pendulum (Akkermansia, Glucose Control, Polyphenol Booster) | Gut health, blood sugar management; restores microbiome balance. |
| AG1 (Athletic Greens) | 1 scoop | Morning | AG1 | Multivitamin/probiotic blend for overall nutrient support (Attia is an investor/advisor). |
Detailed Breakdown of Each Supplement
Omega-3 Fish Oil (EPA & DHA)
Attia prioritizes omega-3s for their role in reducing inflammation and supporting brain and heart health. He monitors his omega-3 index via blood tests, aiming for 10-12%. Research shows benefits for cardiovascular disease prevention, though evidence is mixed for general populations. Potential side effects include bleeding risks at high doses.
Vitamin D
Essential for immunity and bone density, Attia supplements due to inconsistent sun exposure. He recommends testing 25-hydroxy vitamin D levels. Studies link adequate levels to lower risks of infections and chronic diseases.
Magnesium
Attia uses multiple forms for different benefits: oxide for bowel regularity, chloride for cramps, and L-threonate for brain health (it crosses the blood-brain barrier). Magnesium deficiency is common and linked to muscle issues and poor sleep.
B Vitamins (Folate, B12, B6)
These lower homocysteine, a marker for heart disease risk. Attia takes methylated forms for better absorption, especially if genetic factors like MTHFR variants are present.
Protein Powder
As a fitness enthusiast, Attia uses whey isolate to hit high protein targets, aiding muscle repair and satiety. He avoids blends with fillers.
Creatine
Backed by strong evidence for strength gains, Attia notes potential cognitive perks. No loading phase needed; kidney concerns are overstated for healthy individuals.
Green Tea Extract (EGCG)
For antioxidant effects, potentially aiding metabolism and longevity.
Curcumin
Attia chooses bioavailable forms like Theracurmin for anti-inflammatory properties, useful for joint and brain health.
Ashwagandha
An adaptogen for stress; Attia discusses its evidence for sleep and anxiety in AMAs. Start low to avoid thyroid issues.
Glycine
Promotes better sleep by lowering core body temperature.
Baby Aspirin
Low-dose for anti-clotting effects, but consult a doctor due to bleeding risks.
Probiotics
Pendulum products target gut bacteria like Akkermansia for metabolic health.
AG1
A convenient all-in-one for vitamins and probiotics, though Attia discloses his affiliation.
Supplements Peter Attia No Longer Takes
- NMN and Resveratrol: Discontinued in 2023 due to lack of human longevity data.
- Vitamin K2: Sometimes paired with D, but not core.
How to Optimize Your Own Supplement Routine Like Attia
- Get Tested: Use blood work for deficiencies (e.g., LabCorp or Quest).
- Prioritize Quality: Look for third-party testing (USP, NSF).
- Start Slow: Introduce one at a time.
- Track Effects: Monitor sleep, energy, and biomarkers.
- Combine with Lifestyle: Supplements complement diet, exercise, and sleep—not replace them.
Frequently Asked Questions
Is Peter Attia's list suitable for everyone?
No; it's personalized based on his specific biomarkers, health goals, and medical history. What works for Attia may not be appropriate for you. Always consult with a healthcare professional before starting any supplement regimen.
Where can I buy these supplements?
Reputable sources include iHerb, Amazon, or directly from brand websites. Always verify third-party testing certifications.
Are there any side effects?
Side effects vary by supplement. For example, fish oil may cause fishy burps or digestive issues, while high-dose vitamin D can lead to toxicity if not monitored. Always start with lower doses and monitor your response.
Conclusion
Peter Attia's supplements list reflects a data-driven quest for longevity. By focusing on tested, high-impact options, he models how to use supplementation wisely. Stay updated via his podcast or website, as recommendations may change with new research.
For more on longevity, check out Attia's book Outlive or episodes on "The Drive."
Last updated: September 30, 2025. Sources include Peter Attia's official content and analyses.