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Dr. Peter Attia’s Recommended Supplement Stack

By Josh Whalen
August 7, 2023

Image Source: @peterattiamd on Instagram

Dr. Peter Attia, seen fasting with Chris Hemsworth on an episode of Limitless, is a renowned medical doctor with a focus on longevity and health optimization. Many are curious about the Peter Attia personal supplements regimen, which he tailors to his unique health needs. This article will break down Peter Attia’s supplements, why he takes them, and the potential benefits of each.

Daily Supplements

Omega-3 Fish Oil

Dr. Attia takes 2 grams of Omega-3 fish oil daily. He believes in the importance of Omega-3s for overall health and recommends them to his patients, especially those who do not consume a lot of fatty fish. Omega-3s are known for their anti-inflammatory properties and their role in maintaining heart and brain health.

Vitamin D

Dr. Attia targets a blood level of 40-60 ng/ml of 25-hydroxy vitamin D. He emphasizes the importance of individualized dosing, which requires regular blood tests to monitor levels. Vitamin D is crucial for bone health, immune function, and may have protective effects against several diseases.

Magnesium

Dr. Attia takes up to 1 gram of magnesium daily, using multiple types. He believes magnesium is important for various bodily functions and that many people may be deficient. Magnesium is involved in hundreds of biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Protein Powder

Dr. Attia includes a protein shake in his daily diet to help meet his protein macro goals. Protein is essential for muscle growth and repair, and it also plays a role in satiety and weight management.

Green Powder (AG1)

Dr. Attia takes one scoop of Athletic Greens' AG1 daily. He appreciates the quality of the product and the convenience it offers in delivering a wide range of nutrients.

Sleep Supplements

Glycine

Dr. Attia takes 2 grams of glycine prior to sleep. Glycine is an inhibitory neurotransmitter that can help calm the central nervous system and promote better sleep.

Ashwagandha

Dr. Attia takes 600 mg of Ashwagandha before bed to improve sleep quality. Ashwagandha is an adaptogenic herb known for its stress-reducing properties.

Magnesium L-Threonate

Dr. Attia takes 2 capsules of Magnesium L-Threonate before bed. This form of magnesium is believed to cross the blood-brain barrier and may have benefits for brain health and sleep.

Cognitive Function Supplements

Curcumin Extract (Theracurmin)

Dr. Attia takes Theracurmin, a highly bioavailable form of curcumin, for its potential cognitive benefits. Curcumin, the active ingredient in turmeric, has anti-inflammatory and antioxidant properties.

Prescription Drugs

Rapamycin

Dr. Attia takes Rapamycin, a prescription drug, for its potential longevity benefits. Rapamycin is an immunosuppressant that has shown promise in extending lifespan in animal models.

Statin and PCSK9 Inhibitor

Dr. Attia takes a low dose of Pravastatin and a PCSK9 inhibitor for reducing cardiovascular disease risk. Statins and PCSK9 inhibitors are medications used to lower cholesterol levels.

Supplements vs. Balanced Diet

In a video titled "Vitamin supplementation: Is it necessary if you eat a balanced diet?" Dr. Peter Attia discusses the role of supplements vs. a balanced diet in meeting nutritional needs and whether supplementation is necessary. He acknowledges that the question of supplementation is complex and depends on various factors, including individual health needs and dietary habits.

Dr. Attia explains that if a person is eating a balanced diet, rich in fruits, vegetables, and low in processed foods, supplementation of certain vitamins like A, C, E, and K may not be necessary. These vitamins are readily available in a balanced diet and excess intake is often excreted or, in the case of fat-soluble vitamins, can lead to toxicity.

However, he also notes that there are certain circumstances where supplementation may be beneficial. For instance, individuals with specific genetic mutations may require additional B vitamins. Also, certain nutrients, like vitamin D, are difficult to obtain in sufficient amounts through diet alone, making supplementation a practical approach.

Dr. Attia also addresses the concept of "superfoods" and the idea of achieving optimal health through their consumption. He suggests that while these foods can be beneficial, their impact is often most noticeable in individuals who were previously deficient in certain nutrients. In other words, if you're already consuming a nutrient-rich diet, adding "superfoods" or additional supplements may not provide a noticeable benefit.

The key takeaway from Dr. Attia's discussion is that while a balanced diet is the foundation of good health, supplementation can play a role in addressing specific health needs or deficiencies. However, it's important to approach supplementation with a critical eye and to avoid the extremes of dismissing all supplements as unnecessary or embracing them as a panacea for all health issues.

The Dr. Peter Attia supplements regimen is a comprehensive approach to health optimization, focusing on areas such as heart health, brain health, sleep quality, and longevity. However, it's important to note that what works for Dr. Attia may not necessarily work for everyone. Always consult with a healthcare provider before starting any new supplement regimen. While supplements can play a role in health optimization, they are not a substitute for a balanced diet and healthy lifestyle. As Dr. Attia emphasizes, the goal is not to rely solely on supplements, but to use them to “supplement” a nutrient-rich diet and healthy lifestyle habits.

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