If you happen to’ve been following the longevity area, you’ve most likely questioned what Dr. Peter Attia truly takes daily. The Stanford-trained doctor has turn into one of the trusted voices in healthspan optimization, and folks continually ask about his private complement routine.
Right here’s the factor: Attia himself hates speaking about this as a result of he is aware of folks will blindly copy his routine with out contemplating their very own wants. However by his podcasts, interviews, and occasional social media posts, we’ve pieced collectively his full 2025 stack.
Fast disclaimer earlier than we dive in: What works for a 50-something doctor who tracks each biomarker conceivable won’t give you the results you want. Attia tailors every thing to his particular blood work, genetics, and well being objectives. Think about this a glimpse into how one knowledgeable approaches supplementation, not a prescription in your personal routine.
The Full Checklist: What Peter Attia Takes Each day
Right here’s precisely what’s in Attia’s medication cupboard as of 2025:
Morning Dietary supplements:
- Omega-3 Fish Oil: 2.5g EPA + 1g DHA (Carlson MaxOmega 2000, 4 capsules)
- Vitamin D3: 5,000 IU (to keep up 40-60 ng/mL blood degree)
- Magnesium (3 kinds): 1g complete all through the day (SlowMag, Magtein, Magnesium Oxide)
- Methylfolate: 400 mcg (Jarrow model, methylated type)
- Methyl B12: 500 mcg (Jarrow model, methylated type)
- Vitamin B6: 50 mg, 3 instances per week solely
- Creatine Monohydrate: 5g (Thorne or Optimum Diet)
- Protein Powder: 20-50g (whey isolate or plant-based – Promix, Thorne, or Ranges)
- AG1 (Athletic Greens): 1 scoop (AG1, 2 scoops on very lively days)
- Pendulum Glucose Management: 2 capsules (Pendulum)
- Theracurmin: 90-180 mg (Theracurmin)
- Child Aspirin: 81 mg
Night/Sleep Dietary supplements:
Breaking Down Every Complement (And Why He Takes It)
1. Omega-3 Fish Oil
Peter takes about 2.5 grams of EPA and 1 gram of DHA each day, which interprets to 4 capsules of Carlson’s highest EPA fish oil every morning. He’s fairly obsessive about this one, truly aiming for an Omega-3 Index of 10-12% in his blood. To place that in perspective, most Individuals hover round 4%, which is taken into account poor by many researchers learning heart problems.
The precise product seems to be Carlson Labs Most Omega 2000, the place 4 softgels present virtually precisely the EPA and DHA quantities Attia mentions. He’s explicit about taking it within the morning with meals to keep away from any fishy burps, although the high-quality Carlson fish oils not often trigger this concern.
Why such a excessive dose? The analysis on omega-3s for mind well being is compelling. One research discovered that 2.3 grams each day slowed cognitive decline in Alzheimer’s sufferers, whereas different analysis in middle-aged adults confirmed that round 2 grams per day reduces irritation markers and cortisol ranges. For somebody centered on stopping neurodegeneration and managing irritation (which Attia considers one of many key drivers of growing old), this makes excellent sense.
He assessments his omega-3 ranges repeatedly utilizing the OmegaQuant check to ensure he’s hitting his targets. In reality, he’s talked about that omega-3 supplementation is likely one of the few issues almost all his sufferers find yourself needing until they’re consuming fatty fish a number of instances every week. Even then, attending to that 10-12% index often requires supplementation. The analysis backing omega-3s for cardiovascular safety is intensive, with a significant New England Journal of Medication research displaying marine omega-3 supplementation diminished main cardiovascular occasions by 28% in high-risk sufferers, with increased intakes related to decrease danger of coronary heart illness loss of life, diminished irritation, and doubtlessly higher temper regulation.
There’s additionally an attention-grabbing interplay with B nutritional vitamins that influences his protocol. Analysis means that omega-3’s cognitive advantages may solely manifest when you’ve sufficient B vitamin standing, which partly explains why he’s so cautious about his B vitamin supplementation.
2. Vitamin D3
Attia takes 5,000 IU each morning to maintain his blood ranges between 40 and 60 ng/mL. He’s talked about the toxicity danger at this dose is “insanely low,” although he nonetheless screens his ranges periodically by blood work. The strategy right here is only about optimization somewhat than correction of deficiency.
The vitamin D analysis panorama is sophisticated and infrequently contradictory. Attia has acknowledged that a lot of the literature is messy, with poorly designed research and confounding variables. Nevertheless, he focuses on some compelling findings that make supplementation worthwhile for him. One significantly attention-grabbing research confirmed that when 2,000 IU of vitamin D was mixed with omega-3 and train, there was a 60% discount in most cancers danger. That’s the sort of danger discount that will get his consideration, particularly since vitamin D is affordable and secure at affordable doses.
Past most cancers prevention, vitamin D performs essential roles in bone well being, immune operate, and probably muscle power. A complete overview within the Archives of Inside Medication discovered that vitamin D supplementation was related to considerably decrease all-cause mortality. Some analysis even suggests it’d assist increase mobile NAD+ ranges, which ties into broader metabolic well being advantages. Attia’s additionally concerned about vitamin D’s potential function in stopping autoimmune situations and supporting general immune resilience.
He’s fast to level out that he doesn’t mega-dose like some biohackers who take 10,000 and even 20,000 IU each day. It’s about discovering that candy spot the place you appropriate deficiency with out going overboard. The 40-60 ng/mL vary he targets aligns with what many purposeful medication practitioners contemplate optimum, although it’s increased than what standard medication sometimes recommends (often 30 ng/mL is taken into account adequate).
The timing issues too. He takes it within the morning together with his fish oil, as vitamin D is fat-soluble and absorbs higher with dietary fats. Some folks fear about vitamin D interfering with sleep if taken later within the day, although the proof for that is largely anecdotal.
3. Magnesium
That is the place issues get attention-grabbing and sophisticated. Attia doesn’t simply pop a magnesium tablet and name it a day. He takes three totally different kinds totaling about 1 gram of elemental magnesium each day, every serving a unique objective in his optimization technique.
Magnesium oxide is his selection for gastrointestinal regularity. Sure, even longevity specialists take into consideration lavatory habits. It’s not properly absorbed (solely about 4% bioavailability), however that’s truly the purpose for this objective. The unabsorbed magnesium attracts water into the intestines, selling common bowel actions. He’s cautious with the dose right here as a result of an excessive amount of may cause unfastened stools.
SlowMag (magnesium chloride with calcium) offers about 143 mg of elemental magnesium per pill, and Attia takes two tablets for roughly 286 mg. This manner has respectable absorption and he makes use of it for basic magnesium protection, significantly for muscle cramp prevention and general mobile operate. The addition of calcium in SlowMag might sound counterintuitive given some issues about calcium supplementation, however the ratio on this product is modest.
Magnesium L-threonate (marketed as Magtein) is the crown jewel of his magnesium protocol. This manner uniquely crosses the blood-brain barrier successfully, which is why he takes it at evening. He sometimes takes two capsules offering about 144 mg of elemental magnesium. Some small however intriguing research recommend it’d enhance cognitive operate in older adults by truly elevating mind magnesium ranges, one thing different kinds wrestle to do.
Attia calls magnesium a “cornerstone” of his protocol, and for good motive. Magnesium is concerned in over 300 enzymatic reactions in your physique, from vitality manufacturing (ATP synthesis) to DNA restore, nerve transmission, and muscle operate. He’s famous that you would be able to have regular serum magnesium ranges however nonetheless have deficiency signs, particularly if you happen to’re burdened, train intensely, or have sure genetic variants affecting magnesium metabolism.
The full each day dose of 1 gram might sound excessive, however magnesium deficiency is surprisingly frequent. Trendy meals processing and soil depletion imply we get much less from our weight loss plan than our ancestors did. Stress, alcohol, and intense train all improve magnesium wants. Some analysis suggests sufficient magnesium consumption is related to decrease danger of heart problems, higher insulin sensitivity, and improved sleep high quality. A research revealed within the Journal of Analysis in Medical Sciences discovered that magnesium supplementation improved subjective measures of insomnia, sleep effectivity, and sleep time in aged topics.
Through the use of a number of kinds, Attia addresses totally different wants whereas minimizing unintended effects. If he took 1 gram of magnesium oxide alone, he’d possible have digestive points. If he solely took threonate, it could be costly and won’t present sufficient for his muscle and metabolic wants. This multi-form strategy exemplifies his considerate, nuanced tackle supplementation.
4. B Nutritional vitamins
The B vitamin scenario is fascinating as a result of it’s all about managing homocysteine, an amino acid that, when elevated, considerably will increase danger for each coronary heart illness and cognitive decline. Attia’s strategy right here is exact and knowledgeable by each analysis and presumably his personal lab work.
He takes methylfolate (400 mcg each day) and methyl B12 (500 mcg each day), particularly utilizing methylated kinds from Jarrow as a result of they bypass potential genetic points with folate metabolism. About 40% of the inhabitants has MTHFR gene variants that impair their capacity to transform folic acid to its lively type. By taking methylfolate straight, he sidesteps this potential concern totally.
The B6 dosing is especially attention-grabbing: 50 mg, however solely 3 times weekly, not each day. This intermittent dosing is intentional to keep away from peripheral neuropathy that may happen with persistent high-dose B6 supplementation. Some folks have developed nerve injury from taking excessive doses of B6 each day for prolonged durations, although 50 mg is comparatively modest in comparison with what brought about issues in case experiences (often 100+ mg each day for months).
Homocysteine is an amino acid within the blood that, when elevated, is linked to increased danger of heart problems and cognitive decline. A BMJ meta-analysis confirmed that reducing homocysteine ranges by 25% by B vitamin supplementation was related to an 11% decrease danger of coronary coronary heart illness and 19% decrease danger of stroke. Folate, B12, and B6 work collectively in methylation cycles to interrupt down homocysteine. Attia has famous that many individuals (attributable to genetics or weight loss plan) have suboptimal methylation, and that elevated homocysteine could have a unfavourable affect on the physique.
There’s one other intelligent motive for the B nutritional vitamins that reveals how Attia thinks about complement interactions. Analysis signifies that omega-3’s mind advantages may solely manifest if in case you have sufficient B6, B9, and B12 standing. A number of research discovered that members with increased B vitamin ranges confirmed enhanced cognitive safety from fish oil supplementation, whereas these poor in B nutritional vitamins didn’t see the identical advantages. Since he’s taking high-dose fish oil, he needs to ensure he’s getting the total cognitive safety.
Past homocysteine administration, these B nutritional vitamins serve essential roles. Folate and B12 are important for DNA synthesis and restore, purple blood cell formation, and neurological operate. B12 deficiency may cause irreversible nerve injury if left untreated, and it turns into more durable to soak up as we age. B6 is concerned in over 100 enzyme reactions, largely involved with protein metabolism, but additionally neurotransmitter synthesis and immune operate.
Attia’s weight loss plan is probably going already wealthy in B nutritional vitamins given his concentrate on complete meals and high quality protein sources. However he’s protecting his bases with focused supplementation, particularly on condition that sure drugs, alcohol consumption, and growing old itself can impair B vitamin absorption or improve wants. The doses he makes use of are therapeutic however not extreme, reflecting his precept of taking sufficient to optimize operate with out risking hostile results.
5. Creatine Monohydrate
5 grams each morning, combined into water or his protein shake. In his AMA #69 episode on The Peter Attia Drive podcast, Attia discusses why creatine is likely one of the dietary supplements he’s most assured about recommending. Whereas most individuals consider creatine as a gymnasium complement for meatheads, Attia’s concerned about its broader implications for growing old and cognitive operate.
The athletic advantages are well-established and possibly contribute to his capacity to coach laborious in his 50s. Creatine helps regenerate ATP (the mobile vitality foreign money) extra rapidly, bettering efficiency in high-intensity train. This interprets to with the ability to carry heavier weights, do extra reps, or preserve energy output throughout intense cardio classes. For somebody who views train as probably the most highly effective longevity intervention, something that helps him practice more durable and get better higher is effective.
However the mind advantages are what actually intrigue him. The mind makes use of creatine for fast vitality wants identical to muscle tissue do. Some research recommend creatine supplementation may enhance reminiscence and processing velocity, particularly in older adults or throughout irritating conditions. A scientific overview in Experimental Gerontology discovered that creatine supplementation improved cognitive processing, significantly in growing old populations. The Mayo Clinic notes it’d enhance efficiency throughout cognitive duties, significantly in older adults. There’s even preliminary analysis on creatine for despair and neurodegenerative illnesses.
Vegetarians and vegans are inclined to see the largest cognitive enhance from creatine supplementation since they get none from their weight loss plan (creatine is present in meat). Whereas Attia isn’t vegetarian, he possible considers the potential mind advantages a pleasant bonus to the well-established muscle advantages. Some researchers hypothesize that creatine supplementation may turn into extra vital as we age and our our bodies’ pure creatine manufacturing declines.
The security profile is phenomenal. Creatine monohydrate is likely one of the most studied dietary supplements in existence, with analysis going again many years and research lasting as much as 5 years displaying no hostile results in wholesome people. The outdated issues about kidney injury have been totally debunked in folks with regular kidney operate.
Attia makes use of trusted manufacturers like Thorne or Optimum Diet, although creatine monohydrate is one complement the place model issues much less because it’s a easy molecule. He doesn’t hassle with fancy kinds like creatine HCL or buffered creatine, sticking with the monohydrate type that has probably the most analysis behind it. He additionally doesn’t cycle off, taking it repeatedly year-round.
6. Protein Powder
This isn’t attractive, but it surely’s arguably one of the vital dietary supplements in Attia’s stack from a sensible standpoint. He sometimes has one shake each day with 20-50 grams of protein, relying on his wants that day and what else he’s consuming. The shake often consists of almond milk and frozen berries, generally with the creatine combined in.
Attia goals for about one gram of protein per pound of physique weight each day, so roughly 170-180 grams for him. That’s powerful to hit with complete meals alone until you wish to eat hen breast all day lengthy. He’s talked extensively about protein wants growing as we age attributable to anabolic resistance, the place older muscle tissue want a stronger sign (extra protein) to set off muscle protein synthesis.
He makes use of each grass-fed whey isolate and plant-based proteins, rotating between them. Whey is his major selection as a result of it’s excessive in leucine (the amino acid that triggers muscle protein synthesis) and has glorious bioavailability. However he’s talked about mixing flavored with unflavored powder to keep away from style fatigue, and generally makes use of plant proteins for selection. Manufacturers he’s talked about embrace Promix, Thorne, and Ranges.
The timing and distribution matter too. He usually has his shake within the morning to interrupt his in a single day quick with a protein bolus, which will help protect muscle mass throughout any caloric deficit. There’s additionally the “Peter Kaufman shake” he generally has for lunch, which is a calorie-dense concoction with protein, tremendous starch, heavy cream, and different substances designed to gas his coaching.
From a long life perspective, sustaining muscle mass is essential. Muscle mass and power are a number of the strongest predictors of mortality danger in older adults. By guaranteeing sufficient protein consumption, Attia’s supporting not simply muscle upkeep but additionally bone well being, immune operate, and metabolic price. The protein powder is just a device to ensure he hits his targets no matter what his complete meals consumption seems to be like on any given day. If you happen to’re concerned about Peter’s broader strategy past dietary supplements, try Peter Attia’s full each day routine for longevity.
7. Athletic Greens (AG1)
One scoop of AG1 each morning combined in water, two scoops on significantly lively days or when touring. Sure, Attia is an investor and advisor to the corporate, which he’s fully clear about. This monetary relationship clearly introduces some bias, however he’s been taking it since earlier than the funding.
Attia is famously skeptical of multivitamins, usually declaring that they’ll present extreme quantities of sure vitamins whereas lacking others totally. Many multivitamins use low-cost, poorly absorbed types of vitamins or inappropriate ratios. So why AG1? It’s actually about comfort and formulation. As an alternative of taking a multivitamin, a separate probiotic, a greens powder, and varied different dietary supplements, one scoop covers a number of bases.
AG1 consists of nutritional vitamins and minerals in kinds which can be usually well-absorbed, plus probiotics, digestive enzymes, adaptogens like rhodiola and ashwagandha, and varied plant compounds. It accommodates vitamin K2, which is vital when taking vitamin D for correct calcium metabolism. There’s additionally a modest quantity of varied B nutritional vitamins, although he nonetheless takes extra methylated B nutritional vitamins for his particular wants.
The science on complete greens powders isn’t significantly sturdy, and Attia acknowledges this. There aren’t good research displaying AG1 particularly improves well being outcomes. However for him, it’s dietary insurance coverage that matches his way of life. When touring or significantly busy, having a single complement that covers quite a few dietary bases is sensible.
He’s additionally talked about that he trusts the standard management and sourcing, having seen behind the scenes on the firm. For somebody who’s usually skeptical of complement corporations’ claims, this inside information issues. The powder type may additionally supply higher absorption for some vitamins in comparison with compressed tablets.
For readers contemplating AG1, it’s price noting it’s one of the costly dietary supplements in Attia’s stack at round $99 monthly. Whether or not that’s price it relies on your funds and whether or not you’d in any other case be shopping for a number of separate dietary supplements. Attia clearly thinks it’s price it for him, however he’s additionally clear that no complement is magic, AG1 included.
8. Pendulum Glucose Management
Two capsules of Pendulum Glucose Management each morning with breakfast. This isn’t your common probiotic from the grocery retailer. Pendulum accommodates particular strains together with Akkermansia muciniphila, Clostridium butyricum, and several other others particularly chosen for his or her potential results on glucose metabolism.
As mentioned in episode #340 of The Peter Attia Drive, Attia is actually working an n=1 experiment on himself with this probiotic. Regardless that he doesn’t have diabetes and his metabolic well being is superb, he’s testing whether or not it could possibly additional optimize his glucose management. The pondering goes: if it helps diabetics handle blood sugar (which medical trials have proven), possibly it could possibly assist stop metabolic dysfunction in wholesome folks.
The important thing pressure, Akkermansia muciniphila, is especially attention-grabbing. It’s related to leanness and metabolic well being in inhabitants research. Folks with increased ranges of Akkermansia are inclined to have higher insulin sensitivity and decrease irritation. The issue is, you’ll be able to’t simply eat yogurt to get it. Akkermansia is anaerobic and troublesome to tradition, which is why Pendulum’s formulation is exclusive.
The medical information is promising. Pendulum confirmed in a randomized managed trial that their probiotic lowered A1c (a measure of common blood glucose over three months) in folks with sort 2 diabetes. The mechanism seems to contain these micro organism producing short-chain fatty acids like butyrate, which enhance intestine barrier operate and glucose metabolism.
For Attia, this represents a cutting-edge wager on the significance of the intestine microbiome for metabolic well being. He’s talked about monitoring his steady glucose monitor information and different metabolic markers to see if the probiotic is having any measurable impact. If it doesn’t pan out, he’ll possible drop it from his routine. This experimental strategy is typical of how he evaluates new dietary supplements.
It’s price noting that Pendulum is prescription-only for diabetes administration however out there as a complement for basic use. At round $165 monthly, it’s not low-cost, making it one of many pricier gadgets in his stack alongside AG1.
9. Theracurmin (Curcumin)
Attia takes 90-180 mg of Theracurmin each day, sometimes beginning with one 90 mg capsule and generally taking two relying on components like coaching depth or any inflammatory points he is likely to be coping with. Theracurmin is a specialised formulation of curcumin designed to beat the infamous absorption issues of normal turmeric dietary supplements.
Commonplace curcumin has horrible bioavailability, with some research displaying lower than 1% absorption. Theracurmin makes use of proprietary know-how to create nanoparticles of curcumin dispersed with gum ghatti, growing bioavailability by as much as 27 instances in comparison with normal curcumin powder. This implies the 90-180 mg Attia takes is likely to be equal to a number of grams of normal curcumin when it comes to what truly reaches his bloodstream.
The anti-inflammatory results are what primarily curiosity him. Continual irritation is likely one of the hallmarks of growing old and contributes to every thing from heart problems to neurodegeneration. Curcumin works by a number of mechanisms, together with inhibition of NF-κB, a grasp regulator of irritation. Some research have discovered it as efficient as ibuprofen for osteoarthritis ache, however with out the gastrointestinal dangers of NSAIDs. A medical trial revealed in Medical Interventions in Getting older confirmed that curcumin extract was as efficient as ibuprofen for knee osteoarthritis ache, with fewer gastrointestinal unintended effects.
There’s additionally intriguing analysis on curcumin for mind well being. It could improve brain-derived neurotrophic issue (BDNF), which is like Miracle-Gro for neurons. Some trials have proven modest enhancements in reminiscence and a spotlight, probably by lowering neuroinflammation. The truth that India, the place turmeric consumption is excessive, has comparatively low charges of Alzheimer’s illness has sparked curiosity, although this correlation doesn’t show causation.
Attia possible screens irritation markers like high-sensitivity C-reactive protein (hs-CRP) and makes use of curcumin as one device to maintain these in verify. The synergy with omega-3s is attention-grabbing too, as each work to create a extra anti-inflammatory setting within the physique.
He’s chosen Theracurmin particularly over different enhanced kinds like Meriva or Longvida due to the bioavailability information. At his dose, he’s getting significant blood ranges of curcumin with out having to take large quantities or take care of the gastrointestinal upset that top doses of normal turmeric may cause.
10. Child Aspirin
This one’s controversial, and Attia is aware of it. He takes 81 mg each day, sometimes within the morning together with his different dietary supplements. Latest large-scale research like ASPREE have questioned the routine use of aspirin for major prevention in older adults, displaying the bleeding dangers may outweigh cardiovascular advantages in many individuals.
So why does Attia nonetheless take it? His reasoning is nuanced and private. At his age (early 50s) and together with his glorious well being standing, the bleeding danger is minimal. He’s not on different blood thinners, doesn’t have a historical past of ulcers, and doesn’t interact in actions with excessive head damage danger. In the meantime, there is likely to be small advantages for each heart problems and most cancers prevention.
He’s very clear in discussions that the proof for cardioprotection in major prevention is weak. The outdated concept that everybody over 50 ought to take aspirin is outdated. However for him personally, it’s a calculated wager the place the potential upside (even when small) outweighs the minimal draw back given his particular danger profile.
The most cancers prevention angle is attention-grabbing. Some research recommend long-term aspirin use may scale back danger of colorectal most cancers and probably different cancers by its anti-inflammatory results. This isn’t confirmed sufficient to advocate aspirin solely for most cancers prevention, but it surely components into his resolution.
He’s additionally talked about that is the one complement in his stack he’s least assured about and almost definitely to discontinue as he ages or if new analysis emerges. As soon as he hits 60 or 65, the risk-benefit calculation adjustments as bleeding danger will increase with age. This exemplifies his precept of continually reassessing dietary supplements primarily based on altering proof and private components.
The Sleep Stack
Attia’s night routine is meticulously designed to optimize sleep high quality, which he considers completely elementary for cognitive operate, metabolic well being, and longevity. The dietary supplements work synergistically to assist him go to sleep sooner, sleep deeper, and get up extra refreshed.
Glycine
Two grams earlier than mattress, often Thorne model powder combined in a small quantity of water. Some folks discover the style barely candy and nice, whereas others combine it with natural tea to masks any taste. Attia sometimes takes it about 30-60 minutes earlier than he needs to be asleep.
Glycine is the best amino acid structurally, however its results on sleep are exceptional. It seems to work by barely reducing core physique temperature, which is a pure sign for sleep onset. Research present folks taking 3 grams earlier than mattress go to sleep sooner, spend extra time in restorative deep sleep, and report much less daytime fatigue. Analysis revealed in Sleep and Organic Rhythms demonstrated that glycine improved subjective sleep high quality and diminished fatigue and daytime sleepiness when taken earlier than bedtime. Attia makes use of 2 grams, which appears to be his candy spot for advantages with none grogginess.
However sleep enchancment may simply be the tip of the iceberg. There’s fascinating longevity analysis displaying that glycine plus N-acetylcysteine (NAC) prolonged lifespan in mice and improved varied growing old markers in people. The mixture boosted glutathione ranges (the physique’s grasp antioxidant), improved muscle power, and enhanced cognition in older adults. Whereas Attia primarily takes glycine alone, he’s conscious of this analysis and has talked about often including NAC.
Glycine can be a significant element of collagen, making up about one-third of its amino acids. As we age, glycine ranges are inclined to fall, which could restrict our capacity to provide collagen and glutathione. Some researchers suppose glycine deficiency is likely to be an underappreciated consider growing old. There’s even analysis associating increased glycine ranges with diminished danger of sort 2 diabetes, probably by improved insulin sensitivity.
The security profile is phenomenal. Glycine is simply an amino acid that’s plentiful in lots of meals. On the doses used for sleep (2-3 grams), unintended effects are just about nonexistent. Some folks even take a lot increased doses (10-15 grams) for different functions with out points.
Ashwagandha
He takes 600 mg of Solgar’s KSM-66 extract nightly, which is standardized to include not less than 5% withanolides (the lively compounds). KSM-66 is probably the most researched ashwagandha extract, with over 20 medical trials behind it. The 2-capsule dose offers a therapeutic quantity with out being extreme.
Ashwagandha is assessed as an adaptogen, which means it helps the physique adapt to emphasize and preserve homeostasis. The medical proof for stress discount is strong. A number of randomized managed trials have proven this dose reduces cortisol by 20-30% and considerably improves subjective stress scores. A research within the Indian Journal of Psychological Medication discovered that KSM-66 ashwagandha root extract safely and successfully improves resistance to emphasize and thereby improves self-assessed high quality of life. One research discovered it as efficient as some anti-anxiety drugs for generalized anxiousness dysfunction, although with out the dependence danger.
For Attia, taking it at evening leverages its calming results to enhance sleep high quality. Excessive night cortisol can intrude with sleep onset and sleep structure. By serving to normalize cortisol rhythms, ashwagandha can enhance each sleep high quality and next-day vitality ranges. Some research have proven enhancements in sleep onset latency, sleep effectivity, and complete sleep time.
There’s additionally proof for bodily efficiency advantages. Ashwagandha may enhance VO2 max, power features, and restoration from train. For somebody coaching as laborious as Attia does, higher restoration interprets to raised variations over time. Some analysis suggests it’d modestly improve testosterone in males and enhance thyroid operate in folks with subclinical hypothyroidism, although these results aren’t dramatic.
The lengthy historical past of use in Ayurvedic medication offers some reassurance about security, and fashionable research affirm it’s well-tolerated. The primary unintended effects at therapeutic doses are gentle gastrointestinal upset in some folks. Attia’s selection of KSM-66 particularly displays his desire for standardized, well-researched types of natural dietary supplements somewhat than random root powders.
Magnesium L-Threonate (Night Dose)
A further two capsules of Magtein at evening, offering about 144 mg of elemental magnesium. That is on prime of what he takes through the day, however the night dose particularly targets sleep and cognitive operate. He sometimes takes it together with his glycine and ashwagandha, making a sleep-promoting stack.
Magnesium L-threonate is exclusive amongst magnesium kinds as a result of it was particularly developed by MIT researchers to cross the blood-brain barrier. Animal research present it truly will increase mind magnesium ranges, whereas different kinds primarily have an effect on peripheral tissues. This mind penetration may clarify why some folks discover it significantly efficient for sleep and cognitive operate.
A small however well-designed human research in older adults with cognitive complaints discovered that Magtein improved government operate and dealing reminiscence. The researchers hypothesized this was attributable to elevated synaptic density and plasticity from increased mind magnesium ranges. Whereas Attia doesn’t have cognitive complaints, he’s concerned about sustaining peak cognitive operate as he ages.
For sleep, magnesium works by a number of mechanisms. It’s a pure NMDA antagonist and GABA agonist, which means it calms neural exercise. It additionally helps regulate melatonin manufacturing and the physique’s circadian rhythms. Many individuals discover magnesium helps them go to sleep sooner and reduces middle-of-the-night awakenings.
The L-threonate type is dearer than different magnesium dietary supplements, however Attia clearly thinks the brain-specific advantages are price it. Mixed together with his different types of magnesium through the day, his complete consumption ensures he’s not simply assembly fundamental wants however optimizing ranges for efficiency and longevity.
Journey and Jet Lag Protocol
When touring throughout time zones, Attia has a particular protocol that features some extra dietary supplements:
Phosphatidylserine: He takes 400-600 mg (Jarrow model) about half-hour earlier than boarding flights and generally continues for a day or two after arrival. Phosphatidylserine is a phospholipid that may assist blunt cortisol response. Journey, particularly throughout time zones, is a big stressor that elevates cortisol at inappropriate instances, disrupting circadian rhythms. By moderating this stress response, phosphatidylserine may assist with jet lag adaptation.
Melatonin: In contrast to his common stack, Attia will use 1-3 mg of melatonin when making an attempt to regulate to new time zones. He takes it about half-hour earlier than the specified bedtime within the new location. The dose is deliberately low; increased doses aren’t more practical and might trigger grogginess. He doesn’t use melatonin repeatedly as a result of he doesn’t wish to suppress pure manufacturing, however for jet lag, it’s a great tool.
Kirk Parsley’s Sleep Treatment: He’s talked about utilizing this product, which mixes low-dose melatonin with magnesium, L-tryptophan, and different sleep-promoting vitamins. It’s designed by a former Navy SEAL doctor particularly for touring navy personnel.
Prescription Medicines (Not Dietary supplements)
Whereas not dietary supplements, Attia has been clear about often utilizing prescription sleep aids when wanted:
Trazodone (50 mg): An outdated antidepressant generally used off-label at low doses for sleep. It might probably enhance sleep continuity with out considerably suppressing REM sleep like another sleep drugs.
Pregabalin (100 mg): Generally used to boost deep sleep levels. It reduces sympathetic nervous system exercise throughout sleep, doubtlessly bettering sleep structure.
These are used judiciously below medical supervision, sometimes during times of journey or uncommon stress. They’re talked about right here for completeness, however clearly require a prescription and medical oversight.
What He Doesn’t Take (And Why)
Understanding what Attia doesn’t take is nearly as instructive as figuring out what he does. It’s attention-grabbing to check his strategy with different longevity specialists like Dr. David Sinclair’s complement routine or Dr. Andrew Huberman’s complete stack, who take considerably totally different approaches to supplementation:
NMN or NR: Regardless of the large hype round NAD+ precursors (which Sinclair famously advocates for), he’s not satisfied by the human information. Whereas these dietary supplements clearly increase NAD+ ranges, whether or not that interprets to significant well being advantages in people consuming sufficient diets remains to be unclear. He’s ready for higher analysis, significantly on long-term security and efficacy.
Metformin: He’s mentioned this diabetes drug extensively on his podcast however doesn’t take it prophylactically. His view is that in metabolically wholesome individuals who train repeatedly, metformin may truly blunt a number of the helpful variations to train. He prefers to order it for folks with clear metabolic dysfunction.
Resveratrol: One other complement with a number of hype however disappointing human information. The doses wanted to duplicate animal research would require taking impractical quantities, and the bioavailability is poor.
Common multivitamins: Apart from AG1, he avoids conventional multivitamins, viewing them as poorly formulated with inappropriate doses and types of vitamins. He prefers focused supplementation primarily based on particular wants.
Testosterone alternative: Whereas he’s mentioned hormone optimization extensively, he hasn’t indicated he’s on TRT himself, possible as a result of his ranges are nonetheless sufficient together with his way of life interventions.
The Philosophy Behind the Stack
After analyzing Attia’s routine, a number of key ideas turn into crystal clear:
First, every thing has a particular, measurable objective. He’s not taking dietary supplements as a result of they sound good or as a result of some influencer promoted them. Fish oil targets his omega-3 index. B nutritional vitamins handle homocysteine. Vitamin D maintains optimum blood ranges. Every complement addresses a particular biomarker or physiological aim that he can observe and confirm.
Second, measurement drives every thing. He repeatedly assessments related biomarkers by blood work, steady glucose monitoring, and different assessments. The Pendulum probiotic is an ideal instance of his experimental strategy, the place he’s actively monitoring to see if it offers measurable advantages. If it doesn’t, it’s out.
Third, the risk-reward calculation is paramount. Dietary supplements like glycine and magnesium have just about no draw back with important potential upside, in order that they’re simple consists of. One thing like metformin, which could intrude with train variations in wholesome folks, doesn’t make the minimize regardless of its reputation in longevity circles.
Fourth, and that is essential, dietary supplements come after way of life optimization. Attia trains intensely with each resistance coaching and zone 2 cardio (you’ll be able to examine his full cardiovascular health protocol right here), eats a fastidiously deliberate high-protein weight loss plan, prioritizes eight hours of sleep, and manages stress by varied practices. Dietary supplements take him from 95% to possibly 100%, not from zero to hero. He’s been clear that no complement stack can overcome poor way of life selections.
Fifth, he avoids hype and waits for proof. The longevity area is stuffed with thrilling molecules with promising animal information however restricted human proof. Attia’s stack is notably conservative, specializing in well-studied dietary supplements with intensive security information somewhat than cutting-edge molecules with unsure danger profiles.
Ought to You Copy This Stack?
Most likely not wholesale, and Attia can be the primary to let you know that. His routine is tailor-made to his particular wants primarily based on his bloodwork, genetics, well being historical past, and objectives. What is sensible for a 50-something doctor who workouts two hours a day and has the assets to watch each conceivable biomarker is likely to be fully inappropriate for another person.
As an alternative, contemplate adopting his framework:
- Outline clear aims: What particular issues are you making an attempt to unravel or stop? Don’t take dietary supplements simply because another person does.
- Take a look at when attainable: Get bloodwork to determine precise deficiencies or suboptimal ranges. Test vitamin D, B12, omega-3 index if you happen to can afford it.
- Begin with foundations: Earlier than including unique dietary supplements, make sure you’re getting sufficient vitamin D, omega-3s, and magnesium. These have one of the best risk-reward profiles for most individuals.
- Add focused dietary supplements primarily based in your wants: If you happen to’re plant-based, you most likely want B12 and may profit extra from creatine. If you happen to’re burdened, ashwagandha may assist. If you happen to don’t eat fish, omega-3s turn into extra vital.
- Reassess repeatedly: What made sense at 30 won’t at 50. Keep present with analysis and be keen to drop dietary supplements that aren’t serving you.
- Give attention to way of life first: No complement stack will overcome a horrible weight loss plan, sedentary way of life, persistent sleep deprivation, or unmanaged stress. Get these fundamentals proper earlier than worrying about optimizing your complement routine.
The true lesson from learning Attia’s stack isn’t the particular capsules he takes. It’s the considerate, systematic, evidence-based strategy to supplementation. He’s neither a skeptic who dismisses all dietary supplements nor a real believer taking 50 capsules each day. He’s discovered a center floor primarily based on science, cautious self-experimentation, and steady monitoring.
If you happen to’re impressed to optimize your personal complement routine, begin with complete blood work to determine precise wants somewhat than guessing. Work with a healthcare supplier who understands your objectives and will help interpret outcomes. Give attention to the foundations that just about everybody advantages from (vitamin D, omega-3s, magnesium), then fastidiously add focused dietary supplements primarily based in your particular person scenario.
Bear in mind what Attia himself emphasizes: there’s no one-size-fits-all resolution. Use this info as a place to begin in your personal analysis and experimentation, not as a prescription. The aim isn’t to repeat another person’s protocol completely however to develop your personal primarily based in your distinctive wants, responses, and aims.
