Peter Attia’s Daily Supplement Routine
"If you have the aspiration of kicking ass when you're 85, you can't afford to be average when you're 50."
—Peter Attia
I recently listened Peter Attia, a prominent figure in the realms of fitness, medicine, longevity, and nutrition, recently revealed his supplement routine during an AMA episode on Peter Attia's podcast, The Drive. He goes into a slew of health-related things from his audience but what drew me in was what he takes and why.
Most of the time, I don't care about the exercise routine, diet, daily habits, or supplement regimen that someone is using and I tend to stay away from the sensationalized headlines that tout these trendy topics. The times I am interested, however, are when people who are on the cutting edge of these topics reveal the evidence-based rationale for what they use. Peter Attia, a physician and expert in all things longevity, is who stands on my Mount Rushmore in the health field. In addition to his podcast, he has a great book (takeaways here) and I've leaned on him for helping to identify the minimum effective dose for Zone 2 training. What makes him different is that he's up-to-date with the research, he measures what he does, and if new and better evidence emerges then he's willing to modify his approach.
Why You Shouldn't Adopt Peter Attia's Supplement Routine
While Attia's supplement regimen is interesting, it's probably not something you should wholeheartedly adopt (generally a life lesson). In fact, before rattling off the supplements he uses, he blatantly says, "I hate talking about this because when it shows up online it's something in the context of Peter does this and so should you."
Instead, view it as a source of inspiration and consider it with curiosity, keeping it in the back of your mind as you dive deeper into your own health parameters. This is the same reason I listed my supplement regimen. Start measuring and tracking your biomarkers, consider relevant and high-quality supplements that improve those biomarkers, and do this in conjunction without ignoring the low-hanging fruit like sleep, exercise, nutrition, and stress.
Note: some links are affiliates. I link to his recommended brand unless he did not mention it.
Peter Attia's Supplement Routine
Daytime
Carlson's Elite EPA and DHA (2g EPA, 1.5g DHA). He aims for a 12% blood cell membrane concentration.
Vitamin D (5000 IU). Although he states the research on vitamin D is "insanely underwhelming" because the studies are poor, the benefits may outweigh the disadvantages of not taking it.
SlowMag Magnesium (2-3 daily). He aims for 1g of total magnesium daily. He recommends magnesium oxide and L-threonate.
Jarrow Methyl B-12 & Methyl Folate (lowest dose). He aims to keep homocysteine below 9. He used to take vitamin B6 daily but now it's 3x/week due to the risk of developing neuropathy.
Baby Aspirin (once daily). "I don't think there's an evidence-based reason why I should take the baby aspirin and there's even some evidence to suggest that as you get significantly older unless your risk of cardiovascular disease is significantly high, the benefits....are outweighed by the bleeding risks associated with aspirin use, particularly if you fallen in your head. "
Athletic greens (AG1) in the morning.
Pendulum Probiotic (2 in the morning).
Nighttime
Solgar Ashwaganda (600mg).
Thorne Glycine (2g).
Magtein Magnesium L-threonate. He emphasizes the importance of ensuring that any L-threonate supplement you purchase includes Magtein because they are the sole licensee for this combination.
When Traveling
Jarrow Phosphatidylserine (400mg for significant time zone shifts).
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