Peter Attia Supplements

In addition to his own personalized take on the traditional keto diet, Dr. Attia is a huge proponent of several supplements.

In this article, I’ll be taking an in-depth look at what Peter takes, when he takes it, and why.

Stay tuned if you’re ready to delve into the details!

Peter Attia MD: Perspective on Supplementation

Like many other health icons, Peter Attia isn’t a huge fan of one-size-fits-all supplement routines.

He’s a much bigger proponent of personalized supplementation depending on a person’s age, health status, and health and wellness needs.

For this reason, Peter has been hesitant to discuss his exact supplement routine in the past.

He doesn't want people blindly following his personal protocol — he wants them to think (and supplement) for themselves.

Perhaps Dr. Attia’s personal supplement stacks are meant to serve as a sort of baseline from which we can learn more about health and longevity.

Even if you don’t choose to take the stuff he’s taking, there are still some learning lessons here!

Omega-3 Fish Oil: Peter’s Favorite Supplement?

Omega 3’s are probably one of the most popular supplements of all.

They’re recommended by Dave Asprey, Ben Greenfield — and, yes — Dr. Peter Attia.

Peter has reportedly taken omega-3-rich fish oil ever since 2011.

Except branch-chain amino acids (BCAA’s), it’s the only supplement he’s taken so consistently for so long.

Check out Peter’s podcast with Bill Harris here if you’d like to dive deep into his perspective on omega-3 and DHA supplementation.

Peter Attia’s 2011 Supplements List

Here’s how Dr. Attia’s supplement stack started out in 2011.

By taking a chronological look at how Peter’s supplementation has changed over time, we should see how his mindset has evolved.

Dr. Attia also took:

• Statins
• A PCSK9 inhibitor
• Rapamycin (weekly)

In 2011 Peter made a concerted effort to improve his body’s omega 3:6 ratio.

How?

By A) maximizing omega-3 intake by taking 1,600mg EPA and 1,000mg DHA every day and B) strictly limiting all food sources of omega-6.

This effort brought his omega 3:6 intake down to an evolutionarily-consistent 1:1 ratio.

Related: Are You Getting The Balance Between Omega 6 And Omega 3’S Right?

Peter Attia’s 2012 Supplements List

In 2012 the foundational aspects of Dr. Attia’s supplement routine stayed fairly consistent, though he did tweak some things.

Here are the details.

Fish Oil

In 2012 Peter upped his consumption of omega-3’s even more, up to a full tablespoon of Carlon’s fish oil per day.

BCAAs (Three Amino Acids)

Peter also took between two and four grams of BCAAs daily in 2012, particularly after intense weight training sessions.

L-Glutamine (An Isolated Amino Acid)

Peter further bolstered his postworkout routine by taking an amino acid called L-glutamine.

This amino may improve workout recovery and protect the gut from exercise-induced stress.

Related: Do Supplements Break A Fast?

Peter Attia’s 2015 Supplements List

Dr. Attia’s supplement routine became a little more complex in 2015.

Here’s what he reported taking when he appeared on Tim Ferris’ podcast in March of that year.

Peter Attia’s 2016 Supplements List

Another element of Dr. Attia’s perspective on supplements came in 2016.

In Tim Ferriss’ 2016 book Tools of Titans, Peter explains that he doesn’t take several popular supplements (Check out Tim Ferriss supplement tips here).

He also explains the thinking behind several of his favorite supplements: Magnesium

Peter takes magnesium in the dosage of 600-800mg per day, preferring to take either magnesium sulfate or mag oxide.

He paired his magnesium intake with calcium carbonate, another important electrolyte.

A 2018 study sums up magnesium’s benefits nicely:

Magnesium is essential for maintaining normal cellular and organ function. Inadequate magnesium balance is associated with various disorders, such as skeletal deformities, cardiovascular diseases, and metabolic syndrome. (Source)

Peter Attia’s 2018 Supplements List

In 2018 Dr. Attia switched to a special type of magnesium called Slow-Mag.

This magnesium features what’s called an enteric coating to protect it from premature disintegration.

Slow-Mag is designed to maximize mag’s benefits while simultaneously minimizing its side effects.

More details came later in 2018 when Peter explained when he takes some of his favorite supplements.

Dr. Attia also discussed the introduction of several new prescription pharmaceutical drugs in 2018, including:

• Metformin
• Ezetimibe (Zetia)
• Atorvastatin (Lipitor)

Dr. Attia also explained his reasoning for lithium supplementation in 2018.

While high-dose lithium is commonly associated with treatment for psychiatric disorders, some research shows that low-dose lithium has a more universal balancing effect.

Areas with naturally-occurring lithium in the drinking water have lower rates of: (Source)

• Drug-related arrests
• Violent crime
• Depression
• Anxiety
• Suicide

Peter usually takes low lithium doses of between 10 and 20mg per day.

He often takes his lithium via Pure Encapsulations’ Lithium orotate, which contains both lithium and N-acetyl-l-cysteine (NAC).

Peter’s Perspective on Berberine, BCAAs, and More

Peter has been an outspoken proponent of a supplement called berberine in the past.

Berberine is a plant-derived supplement he’s taken on and off for several years.

How reasoning?

Berberine may activate the body's AMPK Kinase pathway, which upregulates both fat and carbohydrate metabolism.

Berberine may also inhibit something called the PCSK9 enzyme, leading to lower total cholesterol and ‘bad’ cholesterol levels.

Peter has moved along from berberine because he’s found something that activates AMPK even better: the prescription drug metformin.

Peter has also been a longtime fan of branched-chain amino acids.

He’s explained on several podcasts that BCAA supplementation is one of the few things the supplement industry has done right.

There’s one major catch, though: most BCAA supplements available on the market today are totally adulterated.

Dr. Attia is only aware of two companies that make legitimate BCAA products: a Japanese company called Ajinomoto, which makes “Ajipure,” and a Canadian company called Biosteel.

Peter’s Favorite Supplement Brands

In case you weren’t aware, not all supplements are created equal.

Between sketchy ingredient sourcing, proprietary blends, and unethical marketing, it can be really hard to know who to trust!

Dr. Attia attests that the supplement industry is currently “kind of a s**t show.”

Does Peter Take Rapamycin?

In 2018 Peter announced yet another switch up to his supplement routine: the introduction of something called rapamycin.

This interesting compound is a natural antibiotic produced by special types of soil fungi.

Its ability to improve your body’s ability to regulate blood sugar means it has incredibly broad health benefits. According to a 2019 study the possibilities include: (Source)

Improved lifespan

Rapamycin extends the lifespan in mice, dogs, and primates.

It also improves immunity in the elderly.

Fasting mimetic

We all know that fasting is good for us.

But you probably didn’t know that rapamycin can mimic the cellular shift that occurs when fasting.

Here’s how the 2019 study describes it:

Given that rapamycin is a starvation- or CR-mimetic, its metabolic effects can be viewed as ‘starvation-mimicking side effects.’ […] In animals (and humans) rapamycin can cause a reversible and benevolent condition, identical to starvation pseudo-diabetes. […] For example, rapamycin prevents diabetic nephropathy. The results of recent studies are consistent with the idea that rapamycin-induced metabolic alterations are reversible and beneficial in nature. Hyperglycemia may be a marker of beneficial processes, given that rapamycin ameliorates nephropathy, despite elevating blood glucose levels in a mouse model of type 2 diabetes.

Anti-cancer properties

Rapamycin’s ability to optimize metabolic efficiency means it may have anti-cancer properties:

In cancer patients, rapamycin […] can induce reversible and mild (grade 1–2) hyperglycemia that usually does not require drug discontinuation. […] Rapamycin/everolimus are administered to cancer patients at very high doses. In one study, 60 mg of rapamycin given once a week was associated with diarrhea, though patients were able to continue therapy. It is noteworthy that these doses are ten times higher than the weekly doses suggested for antiaging therapy by Dr. Alan Green. In placebo-controlled studies, the side effects of rapalogs were manageable with dose reduction and interruption.

All in all, rapamycin may:

(Slow) aging, (extend) life span, and [prevent] age-related diseases, including diabetic complications such as retinopathy. Puzzlingly, rapamycin can induce insulin sensitivity, but may also induce insulin resistance or glucose intolerance without insulin resistance.

Peter Attia describes taking 6 milligrams of rapamycin once per week.

He’s also tried taking the supplement for 8 weeks on, and 6 weeks off.

His new weekly dose strategy allows him to feel good without experiencing undue side effects.

Peter’s Overall Perspective On Aging

Behind Dr. Peter Attia’s methods is a simple premise: he believes aging is a disease.

The FDA, however, doesn’t see things the same way.

This means one can’t yet get a prescription to extend your lifespan unless you have a qualifying medical condition.

This conundrum will likely change shortly — until then, you might not be able to get your hands on rapamycin or other longevity-boosting pharmaceuticals.

Another important thing to note: Peter doesn’t yet recommend rapamycin use to others.

He says it’s not necessarily proven and doesn’t feel comfortable suggesting it to others until more research has been done.

He encourages subscribers to optimize the ‘low-hanging fruit’ instead, things like:

• Sleeping well
• Optimizing nutrition
• Doing hormetic exercise
• Minimizing stress

Dr. Peter Attia, MD’s Top Supplements: Summing Things Up

Dr. Peter Attia has used his intimate understanding of ketosis, diabetes, cholesterol, and longevity factors to shape a time-tested supplement routine:

• Vitamin D
• Lithium
• Fish Oil
• Slo-Mag
• Selenium
• Curcumin
• Methyl B12
• Methylfolate
• Baby Aspirin
• Magnesium Oxide
• N-acetylcysteine (NAC)

Consider trying any or all of the above for yourself if you want to maximize your own health span and lifespan.

Just don’t forget that Dr. Attia doesn’t recommend you follow his supplement routine precisely. Feel free to experiment around and see what works best for you.