Searching for what supplements does Peter Attia recommend? We dive deep into his framework, specific supplement types, and where to find them. Learn more here.
Peter Attia, a physician renowned for his work in longevity and performance, considers “exogenous molecules”—supplements and medications—one of five key pillars for optimizing healthspan. While prescription drugs follow a clear path from doctor to patient, navigating the vast world of supplements can be confusing. This is why many turn to experts like Attia, who apply a rigorous scientific framework to evaluate which compounds are genuinely effective.
This guide breaks down Peter Attia’s supplement protocol based on his public statements. We’ll explore the specific supplements he takes, the scientific rationale behind them, and how he uses data to fine-tune his regimen. By referencing authoritative sources like the National Institutes of Health (NIH) and peer-reviewed studies, this article will help you understand the principles behind his choices so you can make more informed decisions for your own health.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. The information presented is based on Dr. Attia's publicly shared personal regimen, which is tailored to his specific health data and goals. Always consult a qualified healthcare provider before starting any new supplement or making changes to your health routine.
Dr. Attia’s philosophy is rooted in personalization; there is no one-size-fits-all supplement stack. He emphasizes a systematic, data-driven approach before adding any compound to his routine.
His framework involves three key steps:
This methodical process ensures that his supplement stack is both effective and safe, evolving as new scientific research emerges or his personal health data changes.
Based on his podcasts and public statements, here is a breakdown of the supplements that are part of Peter Attia’s personal regimen. He stresses that this list is customized for him and should not be copied without professional medical guidance.
Magnesium is a cornerstone of Attia's protocol due to its critical role in over 300 enzymatic reactions, including energy production, muscle function, and nerve signaling. According to the National Institutes of Health (NIH), many people do not consume sufficient magnesium. Attia takes three different forms, each for a specific purpose:
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids essential for cell membrane structure and reducing inflammation. The American Heart Association recommends omega-3s for cardiovascular health. The body cannot produce these fats efficiently, so they must be obtained through diet or supplements.
Attia takes a high dose of EPA and DHA daily, adjusting the amount based on regular blood tests to maintain his omega-3 index between 10% and 12%. This data-driven dosing ensures he achieves the desired therapeutic level for cardiovascular and cognitive benefits.
Attia takes methylated (active) forms of Vitamin B9 (folate) and B12 to help manage homocysteine levels. Homocysteine is an amino acid, and elevated levels are considered a potential risk factor for cardiovascular disease. A 2015 meta-analysis published in JAMA Internal Medicine found that B-vitamin supplementation effectively lowers homocysteine.
Attia’s rationale is that by keeping homocysteine low, he may improve the function of the endothelium (the lining of blood vessels) and support overall vascular health. He considers this a low-risk intervention with a potentially significant upside.
Vitamin D is crucial for bone health, immune function, and inflammation modulation. It promotes calcium absorption and helps regulate cellular growth processes. Despite spending time outdoors, Attia found through testing that his Vitamin D levels were suboptimal without supplementation.
He takes 5,000 IU of Vitamin D daily to maintain his blood levels between 40-60 ng/mL, a range he considers optimal for long-term health.
Curcumin is the active compound in turmeric and is known for its potent anti-inflammatory properties. However, standard curcumin is poorly absorbed by the body. Attia uses Theracurmin, a highly bioavailable formulation designed to increase absorption.
His primary reason for taking it is to support cognitive function and reduce systemic inflammation. Research, such as a review in the journal Foods, suggests curcumin has antioxidant and anti-inflammatory effects that may protect against age-related cognitive decline.
The gut microbiome—the trillions of microbes in our digestive tract—plays a vital role in digestion, immunity, and even metabolic health. To support this ecosystem, Attia takes specific probiotic strains.
He recommends the brand Pendulum for its ability to produce Akkermansia muciniphila, an anaerobic bacterium associated with a healthy gut lining and improved metabolic function. He uses three of their products:
To support muscle synthesis and meet his daily protein targets (around 1 gram per pound of body weight), Attia supplements with protein powder. Protein is essential not only for muscle but also for immune function, hormone production, and tissue repair.
He prefers whey isolate for its high quality and complete amino acid profile. He emphasizes choosing products free from proprietary blends or nitrogen spiking to ensure you are getting the stated amount of protein.
Attia has mentioned taking AG1, a green powder supplement containing a blend of vitamins, minerals, probiotics, and whole-food-sourced nutrients. He takes it in the morning to cover his nutritional bases.
It is important to note that Dr. Attia is an investor and scientific advisor for AG1. While the company claims its formula is backed by research, the evidence for the efficacy of "all-in-one" green powders is less robust than for individual, targeted supplements.
Creatine is one of the most studied supplements for enhancing athletic performance, muscle strength, and cognitive function. It helps replenish ATP, the body's primary energy currency, during short, intense bursts of activity.
Attia takes 5 grams of creatine monohydrate daily. He notes that this dose is sufficient to achieve muscle saturation and that higher doses are generally unnecessary. He also clarifies that timing is not critical; consistency is what matters most.
Ashwagandha is an adaptogenic herb used for centuries in traditional Ayurvedic medicine. Adaptogens are substances believed to help the body resist physical and mental stress.
Attia takes ashwagandha primarily to improve sleep quality. Some studies, including a 2021 systematic review, suggest ashwagandha extract can have a beneficial effect on sleep in adults. It may also help reduce anxiety and lower cortisol levels.
Peter Attia’s supplement regimen is a masterclass in personalization. It demonstrates that the most effective approach is not about finding a magic pill but about using targeted, evidence-based interventions to address specific physiological needs. What works for him is based on his unique biology, lifestyle, and data.
Before starting any supplement, it's essential to consult with a healthcare professional who can help you assess your needs, order relevant lab tests, and create a safe and effective plan. Understanding your own body through data is the first and most important step toward optimizing your health and longevity.
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