On Dr. Huberman’s July 2024 episode with Dr. Attia, they have an in-depth conversation about aging and longevity. Much of the discussion is about the NAD pathway and what supplements can augment it. Both provide their own insights about their personal routines. Particularly as many of the drugs mentioned are prescription, like Rapamycin, it is important to work with a physician to determine the optimal protocol.
Supplements Attia Takes for Longevity
Prescription
- SGLT2 Inhibitor – This is a class of drug typically used for type 2 diabetes but taken by Dr. Attia based on its mechanistic studies and benefits observed in non-diabetics, particularly for heart failure
- Rapamycin – Attia takes 8mg once per week, with a cycle of 2 months on, 1 month off. He recommends it to some of his patients, but not most. He is a big supporter of the Dog Longevity Project.
- PCSK9 Inhibitor – He highlights their effectiveness, especially for those with high cholesterol and cardiovascular risk. He explains that PCSK9 inhibitors work by preventing the degradation of LDL receptors, thereby reducing LDL cholesterol levels significantly. even mentions his personal use of PCSK9 inhibitors since 2015, taking them every two weeks as an injectable drug to manage cholesterol levels.
Over the Counter
- EPA and DHA fish oil: 2.5 g and 1 g – Dr. Attia recommends the Carlson Maximum Omega for its very high EPA content
- Theracumin– may help preserve cognitive function
- Vitamin D – 5000 IU
- Magnesium – 1g total daily, including the SlowMag brand (Magnesium Chloride), Magnesium Oxide, and Magnesium Threonate (144mg before bed)
- Ashwagandha – 600 mg – to help with skeep
- Methyl Folate (Vitamin B9) – 400 mcg
- Vitamin B12 – 500 mcg
- Ashwagandha – 600 mg
- Creatine Monohydrate (powder or capsules)
Supplements Huberman Takes for Longevity
- Tongkat Ali – Dosage- “1 capsule early in the day” Discussed as part of an intermediate strategy between no supplements and hormone therapy.
- Creatine Monohydrate (powder or capsules) – Up to 10g per day
- NMN
- Nicotinamide Riboside
- Alpha GPC – Used occasionally, about 300 mg, for cognitive work and workouts to enhance focus.
- EPA and DHA fish oil – Above 1g per day of EPA, like Attia, Huberman recommends the Carlson Maximum Omega for its very high EPA
- Vitamin D3 – 3000-7000 IU
- Vitamin B12
- Green Tea Capsule
For sleep-
- Magnesium Threonate – This form of magnesium has a slight sedative property and can be taken about 30 to 60 minutes before bedtime. It is also noted that magnesium threonate is the only form of magnesium that crosses the blood-brain barrier, which may be beneficial for increasing the total amount of deep sleep. The recommended dosage for most people is 145 milligrams.
- Apigenin – A dosage of 50 milligrams is suggested. This can be taken alone or in combination with other supplements.
- Theanine – A dosage range of 100 to 400 milligrams is recommended, depending on individual needs and tolerance. Some people may find that theanine causes vivid dreams that can disrupt sleep, so it may not be suitable for everyone.
- Myo-Inositol – For those who wake up in the middle of the night and have trouble falling back asleep, 900 milligrams of myo-inositol can help shorten the time it takes to fall back asleep.