Peter Attia Supplements List: Complete 2025 Guide

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. 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.

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.

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.

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

1. Get Tested: Use blood work for deficiencies (e.g., LabCorp or Quest).
2. Prioritize Quality: Look for third-party testing (USP, NSF).
3. Start Slow: Introduce one at a time.
4. Track Effects: Monitor sleep, energy, and biomarkers.
5. Combine with Lifestyle: Supplements complement diet, exercise, and sleep — not replace them.

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. This is general wellness information, not medical advice — discuss any supplement changes with your healthcare provider.