What Supplements Does Peter Attia Take for His Health?
20th May 2025
Dr. Peter Attia's Supplement Stack: The Science-Backed Longevity Formula
Dr. Peter Attia is one of the world's leading experts on longevity and improving your health. As a Stanford- and Johns Hopkins-trained physician, bestselling author of Outlive and host of The Drive podcast, he has spent decades researching how to extend both lifespan and healthspan (the number of years we live in good health).
Given his expertise, it’s no surprise that people are intensely curious about what supplements Peter Attia takes, but before we dive into his regimen, there’s an important caveat:
Just because someone takes certain supplements doesn’t mean you should too.
Blindly copying his supplement stack is a mistake, as what works for him may not work for you. Instead, we should focus on understanding the why behind his choices and how they might apply to our own health goals.
With that in mind, let’s explore Dr. Peter Attia’s supplement stack, the science behind his picks and how you can use this information to improve your own healthspan.
What We Know about the Peter Attia Daily Supplements Regimen
Dr Peter Attia Supplements: Morning Supplements
1. Omega-3 Fatty Acids (EPA & DHA) – 2.5g EPA + 1g DHA
Dr Attia takes a high-dose fish oil supplement to support brain health and reduce inflammation. Omega-3 fatty acids, particularly DHA, have been shown to slow cognitive decline and improve memory in ageing adults. This suggests they help counteract the negative effects of a poor diet, something worth considering if you occasionally indulge in processed foods.
New research has found that DHAs and EPAs need to be bound to LPC to cross over into the brain. LPC Neuro uses this technology to bring you the latest in omega-3 supplements.
Learn more about LPC Neuro here.
2. Vitamin D3 – 5,000 IU
Despite mixed research, Dr Attia takes a high dose of vitamin D daily, aiming for blood levels between 40–60ng/ml. Vitamin D supports immune function, bone strength and may reduce cancer risk. The thing is, Harvard Health warns that excessive intake can be harmful, so testing your levels is necessary before supplementing.
3. Magnesium – 1g Total (From Multiple Forms)
Magnesium is needed for muscle function, nerve health and sleep. Dr Attia uses:
- Magnesium Chloride (SlowMag): For better absorption and to prevent muscle cramps.
- Magnesium L-Threonate (Magtein): Crosses the blood-brain barrier, potentially improving cognition and helping with sleep. He takes this form at night.
- Magnesium Oxide: Less absorbable, but helps with digestion.
You can also take Magnesium Glycinate 500mg. It’s been shown to be one of the most absorbable forms of magnesium, helping you lift your magnesium levels to get a better sleep and reduce anxiety and muscle cramps.
4. Methylated B Vitamins (B6, B9 & B12)
Dr Attia takes vitamin B6 (50mg 3x/week), methylfolate (400mcg) and methyl-B12 (500mcg) to keep homocysteine levels low, a key marker for heart disease and dementia risk. Adequate vitamin B levels may also be needed to experience omega-3s cognitive benefits, too.
Why Methylated Forms?
- About up to 40 per cent of people have a genetic mutation (MTHFR) that impairs folate metabolism. Methylated B vitamins bypass this issue.
- High homocysteine (>9 µmol/L) damages blood vessels and accelerates brain ageing.
5. Baby Aspirin (81mg)
While Dr Attia admits the evidence for daily aspirin is weak for healthy adults, he takes it as a precautionary measure, while monitoring new research. Just know that aspirin increases bleeding risks, especially in older adults, so speak with your doctor before trying this.
6. Probiotics (Pendulum Glucose Control)
Gut health is linked to reduced inflammation and better metabolic function. Dr Attia is currently trialling three products by Pendulum, two probiotics (Glucose Control and Akkermansia) as well as a Polyphenol Booster. Glucose Control is designed to support blood sugar regulation, a major factor in metabolic health and longevity. A study also showed that Akkermansia muciniphila lowers HbA1c (blood sugar levels) in type 2 diabetics.
7. AG1 (Athletic Greens) – 1 scoop Daily
A greens powder packed with vitamins, minerals and probiotics. Dr Attia is an investor of AG1 but says he takes it for convenience, rather than relying on it exclusively. It is, however, expensive compared to whole foods.
Further Reading: AG1 or Xandro’s Protocol X for Longevity?
8. Creatine Monohydrate – 5g Daily
Creatine improves muscle strength, cognitive function and cellular energy. It’s also been shown to improve memory in vegetarians, though not in meat eaters. He suggests reducing creatine intake if it causes stomach upset.
9. Protein Powder (50g Daily)
Dr Attia uses a high-quality whey protein isolate (about 50g daily) to meet his protein goals while keeping carbs and fats low. He mixes flavoured and unflavoured varieties to balance taste without excess sugar. Protein helps maintain muscle mass, which is incredibly important as we age.
Further Reading: How Protein Affects Longevity and Muscle Health
10. Theracurmin
This boosted form of turmeric's active compound (curcumin) claims to be 27x more absorbable than regular turmeric. Dr Attia takes it for its brain-protective effects, as studies show that 180mg may slow memory decline and reduce Alzheimer's-related proteins. It also fights inflammation throughout the body.
There are other great forms of curcumin, too, such as BCM 95® Turmeric Curcumin, a 100 per cent pure turmeric extract that’s highly absorbable.
Dr Peter Attia Supplements: Medications
1. Rapamycin (8g per week)
A weekly 8mg dose of this immune-suppressing drug (used off-label for longevity). In animals, it extends lifespan by affecting cellular ageing pathways. Side effects can include mouth sores and slower nail growth. Not FDA-approved for anti-ageing yet.
2. Sleep Medications
Keep in mind Dr Attia does not want people to follow his sleep regime, as his was specifically tailored to him after speaking with experts.
- Pregabalin (100mg): Increases deep sleep (shown in sleep studies) by calming overactive nerves
- Trazodone (50mg): Helps stay asleep longer with fewer awakenings
Both require a prescription and can interact with other medications/alcohol.
3. Cholesterol Medications
Dr Attia also uses a combo of Ezetimibe, Repatha and Bempedoic Acid, which work together to dramatically lower LDL (‘bad’) cholesterol for heart health. Repatha specifically targets a protein that regulates cholesterol removal.
4. SGLT2 Inhibitors
He also uses an SGLT2 inhibitor, which helps remove excess blood sugar through urine, but hasn’t specified which one.
Dr Peter Attia Supplement Stack: Nighttime Supplements
1. Ashwagandha (600mg)
This adaptogenic herb helps lower cortisol (the stress hormone) and improve sleep quality. Studies show it can reduce anxiety and improve deep sleep.
- A study found 600mg of ashwagandha reduced stress by 30 per cent and improved sleep in insomniacs.
- It also boosts GABA, a calming neurotransmitter.
See if you experience similar benefits by taking Xandro’s Shoden® Ashwagandha, a patented form that’s highly absorbable!
2. Glycine (2g)
A calming amino acid that shortens the time it takes to fall asleep and improves sleep depth. It may also reverse signs of ageing in older adults when combined with NAC. It also increases REM sleep, critical for memory consolidation.
3. Phosphatidylserine (400mg – For Jet Lag)
Used to reset circadian rhythms by lowering cortisol, making it easier to adjust to new time zones. It may also counteract brain ageing.
- A Journal of Clinical Biochemistry study showed it reduces stress hormone levels by 20 per cent when doing exercise.
- Dr Attia takes it 30 minutes before flights to reduce jet lag.
4. Melatonin (Occasional Use)
Dr Attia prefers glycine/ashwagandha for regular sleep support, but, when needed, may take 0.5 to 2mg of melatonin.
Further Reading: Comparison Between Melatonin and Magnesium
Key Questions About Peter Attia’s Supplement Stack
What supplement does Peter Attia take for jet lag?
He uses 400mg of phosphatidylserine (Jarrow PS100) before flights to help regulate cortisol and adjust sleep cycles.
What brand of magnesium does Peter Attia recommend?
Dr Peter Attia magnesium supplement:
- SlowMag (Magnesium Chloride) for general absorption
- Magtein (Magnesium L-Threonate) for brain benefits
Why does Peter Attia take Ashwagandha?
To reduce stress, improve sleep quality and lower cortisol levels.
What B12 does Peter Attia recommend?
Methylcobalamin (Jarrow Formulas Methyl B12), which is a more bioavailable form that supports homocysteine metabolism.
What’s Peter Attia’s Omega-3 dosage?
Dr Peter Attia omega 3 dosage is around 3.5g total (2.5g EPA + 1g DHA) daily for brain and heart health.
How to Apply This to Your Own Healthspan Goals
While Dr Attia’s supplement stack is impressive, blindly copying it won’t guarantee results. Instead, follow these steps to personalise your health regime to your specific needs:
1. Get Bloodwork Done
Before taking any supplements, test:
- Vitamin D levels (optimal range: 40–60 ng/ml)
- Omega-3 index (aim for 8–12 per cent)
- Homocysteine (should be below 9 µmol/L)
2. Focus On Diet Over Supplements
Many of Dr Attia’s supplements (like omega-3s, magnesium, and B vitamins) can be obtained from food:
- Fatty fish (salmon, sardines) for EPA/DHA
- Leafy greens, nuts and seeds for magnesium
- Eggs, meat and dairy for vitamin B12
3. Start with the Basics
If you’re new to supplements, begin with:
- Vitamin D3 (if deficient)
- Omega-3s (if you don’t eat fatty fish regularly)
- Magnesium Glycinate (for better sleep)
4. Monitor and Adjust
Track how supplements affect your energy, sleep and blood markers. What works for Dr Attia may not work for you!
5. Speak With your Doctor
Some supplements (like high-dose B6 or aspirin) can have risks. Always check with your doctor before starting a new regimen.
End Note
Now you know the answer to, ‘What supplements does Peter Attia take?’
Peter Attia’s supplement stack is designed to help longevity, brain health and metabolic function, but the real secret to his healthspan isn’t just pills, it’s a combination of:
- Strength training and cardio
- A high-protein, nutrient-dense diet
- Quality sleep and stress management
If you’re serious about extending your healthspan, focus on lifestyle first, supplements second, and remember, what works for Dr Attia may not be right for you.
Check out other longevity expert supplement stacks below: