Dr. Peter Attia, a renowned longevity expert and physician, host of the Drive Podcast (Apple, Spotify) isn’t your typical supplement enthusiast. His approach is rooted in science, personalization, and a healthy dose of skepticism. In the world of health optimization, where flashy products promise quick fixes, Dr. Attia’s perspective offers a refreshing alternative. He has a openness to changing his previous opinions as scientific research and evidence advances.
Before delving into supplements, Dr. Attia emphasizes that a solid foundation of healthy eating and lifestyle habits is paramount. Prioritizing whole, nutrient-dense foods, regular exercise, quality sleep, and stress management forms the bedrock of his approach. Supplements, he stresses, are meant to complement, not replace, these fundamental practices. Dr. Attia’s supplement recommendations are far from a one-size-fits-all approach. He advocates for testing and personalization, tailoring supplements to an individual’s unique needs and health goals. He frequently references scientific studies and encourages his audience to critically evaluate the evidence behind any supplement claims.
Dr. Attia’s Current Daily Supplement Routine, shared on the Drive podcast #276 (Apple, Spotify) in October 2023
Morning:
- EPA and DHA fish oil: 2.5 g and 1 g – Dr. Attia recommends the Carlson Maximum Omega for its very high EPA content
- Vitamin D3: 5000 IU
- Magnesium: 1 g total daily, including the SlowMag brand (Magnesium Chloride), Magnesium Oxide, and Magnesium Threonate (before bed)
- Methyl Folate (Vitamin B9): 400 mcg
- Vitamin B12: 500 mcg
- Vitmain B6 (3x per week): 50 mg
- Aspirin: 81 mg
- Pendulum Glucose Control probiotic
- AG1 multi-supplement powder
Night:
- Ashwagandha: 600 mg
- Glycine: 2 g (thorne)
- Magnesium Threonate: 144mg
- Phosphatidylserine: 400mg (for jetlag)
Dr. Peter Attia’s Protein Recommendation
Dr. Attia emphasizes the critical role of lean body mass in overall health and longevity. He considers it a key indicator of metabolic health and a buffer against age-related decline. To maintain and build muscle, Dr. Attia advocates for a protein intake significantly higher than the recommended daily allowance (RDA). He often suggests a target of 1 gram of protein per pound of body weight, particularly for individuals engaged in resistance training or those seeking to optimize body composition. He also emphasizes the importance of distributing protein intake evenly throughout the day to maximize muscle protein synthesis. This approach, combined with regular exercise, can help preserve lean body mass, promote metabolic health, and enhance overall well-being.
To meet protein intake, supplemental protein like whey or a plant-based protein can help meet Attia’s high targets.