Table of Contents
IN SHORT
Peter Attia’s longevity supplement protocol is highly individualized and designed to optimize his health markers, specifically focusing on cardiovascular and cognitive health. Here is a comprehensive list of the supplements and doses he takes:
- EPA/DHA (Fish Oil): Carlson’s brand, 4 capsules daily, approximately 2 grams of EPA and 1.5 grams of DHA.
- Vitamin D: 5,000 IU daily.
- Magnesium: Approximately 1 gram of total elemental magnesium through Slow-Mag, magnesium L-threonate, and magnesium oxide.
- Methyl Folate and Methyl B12: Jarrow brand, to maintain homocysteine levels below 9 micromoles per liter.
- Vitamin B6: 50 mg three times a week.
- Baby Aspirin: 1 daily (use is periodically re-evaluated).
- Ashwagandha: Solgar brand, 600 mg at night.
- Glycine: Thorne brand, 2 grams at night.
- Phosphatidylserine: Jarrow brand, 400 mg for travel-associated jet lag.
- Athletic Greens: AG1, taken in the morning.
- Pendulum Glucose Control Probiotic: 2 capsules in the morning.
Importance of Omega-3 Fatty Acids
- EPA and DHA for Cardiovascular Health: Peter Attia uses Carlson’s EPA and DHA supplements to maintain cardiovascular health. He focuses on a high EPA version, taking about 2 grams of EPA and 1.5 grams of DHA daily.
- Blood Test for Dosage: Attia measures the red blood cell membrane concentration to ensure he maintains roughly 12% EPA and DHA concentration.
- Brand Preference: Prefers Carlson’s fish oil due to quality and consistency, having previously used Nordic Naturals but switched due to dissatisfaction.
Optimizing Vitamin D Levels
- Daily Dosage of Vitamin D: Attia takes 5,000 IU of vitamin D daily to optimize health, believing the risk to be very low.
- Critique of Studies: He discusses how previous studies on vitamin D have been poorly executed, potentially leading to misleading conclusions about its efficacy.
- Potential Benefit: While the evidence may be mixed, Attia sees vitamin D supplementation as a low-risk intervention.
Magnesium Supplementation Strategy
- Total Elemental Magnesium: Strives to achieve about 1 gram of elemental magnesium daily using a variety of forms.
- Different Forms for Different Purposes: Uses Slow-Mag for slow absorption, magnesium L-threonate for cognitive benefits, and magnesium oxide for gastrointestinal health.
- Focus on Absorption: He’s particular about the absorption rate and type of magnesium, ensuring it supports multiple bodily functions.
Homocysteine and B Vitamins
- Role of Methylated B Vitamins: Attia uses methyl folate and methyl B12 from Jarrow to keep homocysteine levels below 9 micromoles per liter, addressing cardiovascular and cognitive health.
- Adjustment in Vitamin B6 Dosage: Reduced from 50 mg daily to three times a week to avoid potential neuropathy, illustrating the importance of dosage adjustment in supplementation.
- Monitoring Biomarkers: Focuses on measuring biomarkers like B12 and homocysteine to tailor his supplementation needs.
Evening Supplement Routine
- Ashwagandha for Stress Relief: Takes 600 mg of Solgar ashwagandha in the evening to promote relaxation and stress reduction.
- Glycine for Sleep: Consumes 2 grams of glycine, highlighting the importance he places on sleep quality as part of longevity.
- Magnesium L-Threonate: Uses it in the evening to support cognitive functions and enhance sleep quality.
Additional Supplements and Adjustments
- Baby Aspirin for Cardiovascular Benefits: Takes a low-dose aspirin but acknowledges its controversial status in cardiovascular protection.
- Specific Use of Phosphatidylserine: Utilized mainly for travel to mitigate jet lag, demonstrating a strategic approach to supplement use based on situational requirements.
- Continuous Evaluation: Attia regularly reviews his supplementation protocol in light of new research to ensure it aligns with his health goals.
