Peter Attia Supplements

The search for longevity is something most people strive for. Peter Attia is one of the most renowned names regarding longevity. He recommends a healthy lifestyle and a list of scientifically proven supplements. Here, we’ll review Peter Attia supplements list and why he recommends them. 

If you are looking for ways to increase longevity, you’ve probably heard of names like Andrew Huberman, Mark Hyman, Rhonda Patrick, and David Sinclair.

Another popular name is Peter Attia, an American-Canadian physician currently involved in all topics around longevity.

If you know Peter Attia, he recommends a combination of nutrition, exercise, fasting, coping with stress, and supplements. In this article, we’ll review his strategies to improve longevity and a detailed explanation of his recommended supplements.

Who Is Peter Attia?

Dr. Peter Attia is a medical doctor who graduated from Stanford University. After finishing his surgical oncology practice, he founded 2014 a longevity-specialized clinic.

He also created his blog, www.peterattiamd.com (first called the Eating Academy), and then launched his podcast “The Peter Attia Drive”.

In 2023, he published his book “ Petter Attia Outlive: The Science and Art of Longevity.”

What Is Peter Attia’s Approach To Longevity?

It’s quite difficult to summarize Peter Attia’s approach to longevity in just a couple of paragraphs.

But, here are some of the main points of his approach to help expand lifespan:

• Nutrition: Focus on eating less junk and more clean ingredients. Also, make sure you are eating less (caloric restriction) and add a fasting element (time restriction eating).
• Exercise: Include a combination of strength and cardiovascular training. Strive for at least 30 minutes of exercise per day.
• Reduce stress: Search for stress-coping mechanisms to help you reduce cortisol levels.
• Focus on sleep: Sleep in when the body recovers. Pay attention to length, duration, and quality of sleep.
• Supplements: A combination of supplements can help provide all the nutrients the body needs and promote recovery.

Now, keep in mind that there is no one-size-fits-all. Peter Attia believes that everything should be tailored to one’s needs. After all, we have different bodies and needs.

What Supplements Does Peter Attia Recommend?

Petter Attia’s supplements can change over time since it depends on what his body needs at that particular time.

But, generally speaking, he focuses on a list of supplements to improve overall health, sleep, and cognitive function.

Here are the supplements he often recommends.

Methylated B-Complex

Multivitamins can be a great option if you are not getting enough vitamins throughout the day or need a boost on specific vitamins. Peter Attia recommends taking a multivitamin, but not just any multivitamin.

Peter Attia’s multivitamin recommendation is a methylated B-complex supplement. He recommends the methylated form because they are the natural form found in the body, making them easier to absorb.

But, he doesn’t recommend consuming all vitamins from the B complex. He focuses mainly on vitamins B6, B9, and B12. Let’s go over each one. 

Methylfolate (B9) is essential for: (Source)

• DNA synthesis
• Cellular function
• Produce neurotransmitters (dopamine, serotonin, and norepinephrine)
• Reduce the risk of depression 

Methylated B12 is essential for: (Source)

• Reduce homocysteine levels (inflammatory marker)
• Helps in red blood cell formation
• May reduce the risk of macular degeneration

Vitamin B6 is essential for: (Source)

• Improve cognitive function
• Reduce PSM symptom
• Decreased risk of heart disease

Omega-3 Fish Oil

Omega-3 fatty acids are essential fatty acids that need to come through the diet since the body cannot produce them.

They seem to have several benefits, such as reducing inflammation, decreasing symptoms of depression, improving heart health, and improving brain function. (Source)(Source)(Source)

You can get omega-3 fatty acids from natural sources, such as fatty fish, flax seeds, hemp seeds, flax seeds, and other nuts.

Vitamin D3

As mentioned on the Joe Rogan podcast, Peter Attia also recommends taking vitamin D. However, before you start taking a vitamin D supplement, ensure you get adequate bloodwork to ensure you have the right vitamin D levels in your body.

Vitamin D plays a crucial role in the body. It can help improve bone health (it helps regulate calcium levels), support muscle strength, regulate mood, and help decrease inflammation. 

Some natural sources of vitamin D include fortified milk, eggs, and salmon. The body can naturally produce vitamin D from your skin.

So, besides supplementing, make sure you are taking at least 10 to 15 minutes of daily sunlight.

Protein Powder

Protein plays an important role in the body. It helps support muscle mass, slightly increases the metabolism, plays a role in enzymatic functions, and aids in weight loss.

In my experience as a Registered Dietitian, I’ve realized that more people have difficulty reaching their daily protein intake.

According to the International Society of Sports Nutrition, the recommended daily protein intake is between 1.4 and 2.0 grams per kilogram of body weight. This means that if you weigh 80 kg (176 lbs), you should strive for 112 to 160 grams. (Source)

If you are struggling with reaching your daily protein intake, protein shakes can be a good way to help you reach your daily goals without adding too many calories since they are low in carbs and fats.

There is no ideal Peter Attia protein powder. Instead, he makes some recommendations regarding protein shakes, such as choosing whey protein isolate and choosing those with a short list of ingredients (not highly processed).

Green Powder Supplement

Just like Andrew Huberman, Peter Attia is a huge follower of Athletic Greens (AG1). Athletic Greens is a green powder supplement that contains several green powders, herbs, spices, digestive enzymes, and probiotics.

No matter if he manages to get his daily recommended fresh fruits and vegetables, he still adds a green powder supplement since they are a handy way to boost nutrient intake instead of a synthetic multivitamin. 

So, what are the ingredients in Athletic Greens?

One scoop of Athletic Greens (12 grams) offers 50 calories, 6 grams of carbs, 2 grams of fiber, and 2 grams of proteins.

And, it has the following ingredients:

• Alkaline, nutrient-dense raw superfood complex (7,388 mg): organic spirulina, lecithin, organic apple powder, inulin, organic wheat grass juice powder, organic alfalfa powder, organic chlorella powder, organic barley leaf powder, acerola fruit juice powder extract, and broccoli flower powder, papaya fruit powder, pineapple fruit concentrate, bilberry fruit extract, beet root powder, rose hip fruit powder, carrot root powder, spinach leaf powder, cocoa bean polyphenol extract, grape seed extract, green tea extract, licorice root powder, lycium berry fruit extract, ginger rhizome powder, slippery elm bark powder, and kelp whole plant powder.
• Nutrient dense extracts, herbs & antioxidant (2,732 mg): alkaline pea protein isolate, citrus bioflavonoids extract, artichoke leaf extract, citric acid, rhodiola root dry extract, eleuthero root extract, rosemary leaf extract, milk thistle seed extract, R,S alpha-lipoic acid, ashwagandha root extract, dandelion whole plant dry concentrate, hawthorn berry extract, beta glucans, policosanol, coenzyme Q-10, stevia leaf powder, and Vitamin K2.
• Digestive enzyme and super mushroom complex (154 mg): astragalus root powder extract, bromelain, burdock root powder, reishi mushroom powder, and shiitake mushroom powder.
• Dairy-free probiotics (38 mg): Lactobacillus acidophilus and Bifidobacterium bifidum.

Overall, Athletic Greens offers powerful antioxidants that can help reduce inflammation, enhance immune function, and improve digestion. 

However, one of the biggest drawbacks of AG1 is that it hides behind proprietary blends. This means we cannot fully determine how much of each ingredient they use.

The reality is that only a few green powder supplements offer a fully transparent label, such as Supergreen Tonik.

Glycine

Peter Attia sleep supplements are a combination of glycine, ashwagandha, and magnesium L-threonate. First, we are going to talk about glycine.

If you struggle to get a good night’s sleep, glycine might just be what you need. According to research, this amino acid seems to have calming effects, making it easier to go to sleep and have a better quality sleep. (Source)

Remember that while supplements might aid in helping you sleep, there are other factors to consider. So, for a good night’s sleep, avoid caffeine late at night, avoid blue screens, and set a night routine to help your body unwind.

Ashwagandha

Ashwagandha is an adaptogen, meaning it is an herb that can decrease stress and anxiety. (Source)

A small study showed that participants taking ashwagandha had reduced cortisol levels and less perceived stress. (Source)

But besides being a powerful adaptogen, it seems to help improve physical performance by increasing strength and oxygen intake. And, it might also help improve anxiety, insomnia, and depression disorders. (Source)(Source)

Currently, there is no specific Peter Attia ashwagandha recommended supplement. So, you can choose the one that is available in your store. Just make sure it follows the recommended dosage: 120 to 5,000 mg. (Source)

Magnesium L-Threonate

Magnesium is an important nutrient in the body. There are different forms of magnesium, but not all of them are recommended because they might have poor absorption.

For example, magnesium oxide is one of the cheapest forms of magnesium, but it has poor absorption compared to other options.

Other options include magnesium glycinate and magnesium citrate, which are highly bioavailable, but they provide different benefits. Magnesium glycinate is better to promote a good night’s sleep, while magnesium citrate is best for constipation.

Peter Attia’s magnesium recommendation is magnesium L-threonate, which seems to help relax and improve cognitive function. (Sources)

Curcumin Extract

Finally, the last supplement he recommends is curcumin. Curcumin is found in turmeric, and it’s one of the strongest antioxidants. Antioxidants help decrease free radicals, which can help reduce oxidative stress and result in less inflammation (Source)

Evidence also suggests that curcumin can have neuroprotective properties, meaning it can help improve brain function. It seems that including curcumin can help improve memory and attention. (Source)

The Bottom Line

Peter Attia is one of the most renowned names regarding longevity. Thanks to his thorough research, each time, we understand more and more what it takes for a human to expand their lifespan.

He recommends a combination of good nutrition, exercise, reduced stress, and improved sleep to help improve overall health. In addition, he has a bundle of supplements that provide extra support.

Bear in mind that Peter Attia doesn’t take all the supplements at once. He changes his supplements based on his personal goals and needs. Just as he recommends, it’s always a good idea to take the supplements that are right for you.

If you want to try some of the supplements he recommends, first, I advise going to a health professional for them to cover any questions you may have regarding any of the supplements (or if you really need them).

But, if you are unable to attend a health professional, you can start with one supplement at a time to check how your body reacts.