List of Supplements Peter Attia Takes

A complete breakdown of the longevity physician's evidence-based supplement protocol, from omega-3 targets to sleep optimization

Dr. Peter Attia's supplement regimen represents one of the most scrutinized and studied protocols in longevity medicine. The physician, who specializes in healthspan optimization, maintains a focused supplement stack based on rigorous scientific evidence and regular biomarker testing. Unlike celebrity biohackers taking 27+ daily pills, Attia's approach centers on approximately 10 core supplements with clear scientific justification for each. His philosophy emphasizes that "what's optimal for him is unlikely to be what's optimal for you," encouraging personalized supplementation based on individual health data rather than blanket recommendations. Whether you're exploring longevity supplements or building your first science-backed stack, understanding Attia's methodology provides a framework for evidence-based decision-making.

Key Takeaways

• Biomarker testing drives every decision – Attia targets specific blood values including a high omega-3 index (≥8%, often aiming higher), homocysteine below 9 mcmol/L, and vitamin D between 40-60 ng/ml, adjusting dosages based on regular lab work

• Quality and form determine effectiveness – Taking three different magnesium types for distinct purposes, using methylated B vitamins for superior absorption, and selecting fish oils with highest EPA concentration demonstrates that not all supplements are created equal

• The framework matters more than the list – Attia's three-step evaluation process (determine objective → measure biomarkers → analyze risk-benefit ratio) empowers you to assess any supplement independently

• Brand selection follows consistent criteria – Thorne, Jarrow, Pure Encapsulations, Carlson, and Nordic Naturals are examples of brands known for third-party testing and transparent labeling, avoiding proprietary blends

• Supplements cannot overcome poor foundations – No stack compensates for inadequate nutrition, exercise, or sleep; optimization requires a comprehensive lifestyle approach

Core Cardiovascular and Metabolic Supplements

1. Omega-3 Fish Oil: Cardiovascular Foundation

Dr. Peter Attia takes 2.5g EPA and 1g DHA daily via Carlson’s Maximum Omega 2000, requiring four capsules to reach his target omega-3 index above 8%—a benchmark for optimal cardiovascular protection. This EPA-to-DHA ratio is designed to improve lipid profiles and support endothelial function, key pillars of his longevity framework.

Protocol Highlights:

• Dosage: 2.5g EPA + 1g DHA daily

• Form: Molecularly distilled and enteric-coated softgels to minimize oxidation and fishy aftertaste

• Rationale: Biomarker-driven dosing confirmed through omega-3 index testing

Rather than adhering to standard 1–2g recommendations, Attia adjusts intake based on lab results, exemplifying a data-driven approach to supplementation. The cardiovascular health segment led the omega-3 market in 2024, accounting for 61.5% of total sales, underscoring widespread recognition of fish oil’s heart-protective role in a nation where ~695,000 Americans died from heart disease in 2021.

2. Vitamin D3: Immune and Bone Health Optimization

Dr. Peter Attia supplements with 5,000 IU of vitamin D3 daily, maintaining serum levels between 40–60 ng/mL, up from his baseline of 30 ng/mL prior to supplementation. This target range aligns with research linking optimal vitamin D status to immune regulation, bone integrity, and potential longevity support.

Protocol Highlights:

• Dosage: 5,000 IU vitamin D3 daily

• Target Range: 40–60 ng/mL serum concentration

• Rationale: Supports immune function, bone health, and cellular longevity

• Approach: Regular testing to adjust for seasonal variation and individual absorption differences

Attia notes that while many vitamin D studies are “poorly done,” the favorable risk-benefit profile justifies continued use. His strategy reflects a biomarker-based approach, emphasizing precision over general recommendations. For longevity-focused individuals, vitamin D remains one of the most cost-effective and low-risk interventions when monitored appropriately.

3. Magnesium Oxide: Digestive and Bowel Function

The first of Dr. Peter Attia’s three magnesium forms—400–500 mg of magnesium oxide—is used primarily to support bowel regularity, not systemic magnesium status. Among common magnesium salts, oxide offers the lowest bioavailability, meaning much of it passes unabsorbed through the digestive tract. Paradoxically, that inefficiency is what makes it effective: it creates gentle osmotic action that promotes bowel movement without inducing diarrhea.

Protocol Highlights:

• Form: Magnesium oxide

• Dosage: 400–500 mg daily

• Primary Goal: Bowel regularity

• Bioavailability: Low (used intentionally for osmotic effect)

Attia’s deliberate use of a “low-quality” form reflects his outcome-specific supplementation philosophy—choosing the compound that best fits the goal rather than defaulting to what’s most absorbable. For purposes like cognitive, muscular, or cardiovascular support, he turns to other forms, but for gut motility, magnesium oxide remains his preferred tool.

4. Magnesium Chloride: Systemic Magnesium Status

Dr. Peter Attia supplements with magnesium chloride via SlowMag, a highly bioavailable and slow-release form designed to optimize systemic magnesium levels and reduce muscle cramps. Unlike magnesium oxide, magnesium chloride is efficiently absorbed into the bloodstream, supporting cardiovascular function, glucose metabolism, and muscle recovery. The sustained-release formulation minimizes gastrointestinal discomfort while promoting steady absorption throughout the day.

Protocol Highlights:

• Form: Magnesium chloride (SlowMag)

• Dosage: Not publicly specified

• Primary Goal: Systemic magnesium optimization

• Bioavailability: High (slow-release formulation)

Attia categorizes this as his baseline magnesium support—a daily foundation for general health. His choice of pharmaceutical-grade SlowMag underscores his emphasis on quality control and consistency. Within his broader longevity framework, maintaining optimal magnesium status is viewed as non-negotiable, given its role in more than 300 enzymatic reactions critical to detoxification, energy metabolism, and cellular resilience.

5. Magnesium L-Threonate: Brain and Sleep Support

Dr. Peter Attia includes magnesium L-threonate (providing 96 mg elemental magnesium) as the third component of his magnesium stack, specifically targeting cognitive function and sleep architecture. Unlike other magnesium forms that primarily remain in circulation, L-threonate is believed to cross the blood-brain barrier, potentially increasing brain magnesium concentrations. He takes this form before bed as part of his sleep optimization protocol.

Protocol Highlights:

• Form: Magnesium L-threonate

• Dosage: 96 mg elemental magnesium

• Timing: Evening, before bed

• Primary Goals: Cognitive support and improved sleep quality

• Bioavailability: High brain permeability (unique among magnesium forms)

Though human evidence remains limited, early research suggests potential benefits for memory and sleep regulation. The premium cost of magnesium L-threonate reflects its specialized manufacturing and targeted delivery, illustrating Attia’s principle of strategic precision—investing in advanced formulations only when their mechanisms align with clearly defined physiological goals.

Methylation and Homocysteine Management

6. Methylfolate: Optimized B9 for Brain Health

Dr. Peter Attia prioritizes methylfolate over standard folic acid due to its direct bioavailability and critical role in brain and cardiovascular health.

Protocol Highlights:

• Form: L-Methylfolate (5-MTHF)

• Rationale: Bypasses the conversion step required for folic acid, providing immediate availability for one-carbon metabolism and DNA methylation pathways

• Genetic Considerations: Essential for individuals with MTHFR variants, which impair folic acid conversion (affecting a substantial portion of the population)

• Primary Goal: Maintain homocysteine levels below 9 μmol/L, supporting cardiovascular and brain health

• Mechanistic Benefit: Supports methylation-dependent processes, including neurotransmitter synthesis, DNA repair, and epigenetic regulation

The methylated form bypasses the conversion step required for folic acid, providing immediate bioavailability for one-carbon metabolism and DNA methylation pathways. For those interested in comprehensive brain health support, methylation optimization represents a foundational intervention.

7. Methyl B12: Cardiovascular and Neurological Protection

Methylcobalamin complements methylfolate in Dr. Attia’s homocysteine-focused protocol.

Protocol Highlights:

• Form: Methylcobalamin (methylated B12)

• Rationale: Works synergistically with methylfolate to support one-carbon metabolism and maintain low homocysteine

• Primary Goals:

• Reduce cardiovascular risk

• Support neurological function

• Lower dementia risk through optimized methylation

• Biomarker Feedback: Homocysteine testing guides protocol effectiveness; Attia targets <9 μmol/L, more aggressive than standard practice

• Accessibility: Minimal cost difference compared to standard B12 forms, making it a practical upgrade

The combination of methylfolate + methylcobalamin exemplifies Attia’s precision, biomarker-driven supplementation strategy, focusing on functional outcomes rather than generic dosing.

8. Vitamin B6: Measured Weekly Dosing

Unlike standard daily B-vitamin protocols, Dr. Attia limits B6 to 50 mg three times per week.

Protocol Highlights:

• Rationale: Minimize risk of peripheral neuropathy associated with chronic high-dose B6 supplementation

• Frequency: Three times per week, rather than daily

• Primary Goals:

• Support methylation pathways

• Maintain mood and cognitive function

• Evidence-Based Approach:

• Emerging research indicates high daily doses may cause nerve damage even at previously considered “safe” levels

• Intermittent dosing provides benefits while reducing accumulation risk

• Philosophy: Reflects Attia’s risk-benefit framework—achieve functional outcomes without over-supplementation

This strategy illustrates that more frequent intake isn’t always better, emphasizing precision and safety in long-term supplementation planning.

Performance and Recovery

9. Creatine Monohydrate: Muscle and Cognitive Enhancement

Dr. Attia emphasizes 5 g of creatine monohydrate daily, supporting both muscle performance and cognitive function.

Protocol Highlights:

• Dosage: 5 g daily, achieving full muscle and brain saturation

• Timing: Flexible; daily consistency is more important than exact timing

• Primary Benefits:

• Muscle: Enhances ATP regeneration, strength, and recovery

• Brain: Supports neuroprotection, cognitive performance, and may help prevent age-related cognitive decline

• Evidence Base: Creatine is one of the most thoroughly researched and cost-effective supplements across both athletic and longevity contexts

• Special Populations: Particularly valuable for vegetarians and vegans, who obtain little to no dietary creatine

For those seeking convenient delivery without scoops or shakers, XV1 Creatine Gummies provide 1,000 mg creatine monohydrate per gummy in a vegan, naturally flavored format with no artificial colors or fillers—backed by the same science Attia references, with a 90-Day Money Back Guarantee. The gummy format addresses one of the primary barriers to creatine compliance: the inconvenience of powder mixing and the gritty texture many users dislike.

10. Theracurmin: Brain-Optimized Curcumin

Dr. Attia uses theracurmin, a highly bioavailable form of curcumin, to support cognitive function and brain health.

Protocol Highlights:

• Dosage: 180 mg daily

• Formulation: Theracurmin employs particle size reduction technology, dramatically enhancing absorption compared to standard curcumin

• Primary Benefits:

• Cognitive function: Supports memory and attention, with clinical studies showing measurable improvements over 18 months

• Brain health rating: His team rated this intervention 6/10, reflecting moderate evidence for cognitive preservation

• Mechanistic Insight: Curcumin provides anti-inflammatory and neuroprotective effects, which may support long-term cognitive resilience

• Practical Consideration: Standard turmeric or curcumin powders are insufficient for therapeutic blood levels; specialized formulations like Theracurmin are necessary for efficacy

Attia emphasizes form and bioavailability, choosing supplements with demonstrated clinical benefits rather than relying on theoretical or poorly absorbed forms.

Sleep Optimization Stack

11. Glycine: Sleep Onset and Architecture

Dr. Attia incorporates glycine, an amino acid, into his sleep optimization protocol.

Protocol Highlights:

• Dosage: 2 g taken before bedtime

• Mechanism:

• Activates glycine receptors in the brain

• Promotes core body cooling, facilitating natural sleep onset

• Evidence: Human studies show 3 g reduced latency to slow-wave sleep, improving sleep quality without sedation

• Key Benefits:

• Enhances natural sleep architecture

• Avoids morning grogginess or dependency, unlike pharmaceutical sleep aids

Glycine provides a safe, evidence-based foundation for sleep protocols, making it ideal for those seeking natural and non-sedative approaches to improved rest.

12. Ashwagandha: Stress and Sleep Quality

Dr. Attia incorporates ashwagandha, an adaptogenic herb, into his routine to support stress management and sleep quality.

Protocol Highlights:

• Dosage: 300 mg taken twice daily (morning and evening)

• Mechanism:

• Reduces cortisol levels

• Acts via GABA-mimetic effects

• Modulates the hypothalamic-pituitary-adrenal (HPA) axis

• Evidence: A 10-week RCT with 58 participants showed shortened sleep onset latency and improved sleep efficiency

• Key Benefits:

• Supports all-day stress management

• Enhances nighttime relaxation without next-day sedation

Ashwagandha exemplifies Attia’s evidence-based dosing strategy, favoring clinically studied amounts over generic recommendations, providing reliable support for high-demand schedules and recovery-focused sleep routines.

Comprehensive Daily Foundation

13. Greens Powder: Nutritional Insurance

Dr. Attia incorporates a daily greens powder to provide broad-spectrum nutritional coverage, filling potential gaps in his diet.

Protocol Highlights:

• Purpose:

• Delivers vitamins, minerals, and plant extracts

• Supports gut health via probiotics and digestive enzymes

• Offers antioxidants to complement diet and exercise

• Convenience Factor:

• Consolidates multiple nutrients into a single serving

• Reduces the need for numerous individual supplements

• Evidence Notes:

• Provides practical nutritional coverage

• Independent clinical validation of the exact formula is limited

Including a greens powder reflects Attia’s pragmatic approach—balancing optimal nutrient intake with adherence and convenience, even when access to individual high-dose supplements is possible.

Building Your Own Science-Backed Stack

Start with Testing, Not Trends

Attia's framework begins with determining clear objectives, measuring relevant biomarkers, and analyzing risk-benefit ratios for each potential supplement. Rather than copying his exact protocol, this methodology empowers you to build a personalized stack based on your individual health data. Baseline blood work should include omega-3 index, vitamin D status, homocysteine levels, and metabolic markers before adding any supplements.

The global omega-3 market growing at 9.1% annually reflects increasing consumer interest in biomarker-driven supplementation. However, market growth doesn't validate individual supplement choices—only your personal testing and response data can do that.

Prioritize Core Supplements Before Exotic Add-Ons

Attia's stack centers on foundational supplements with extensive research backing: omega-3s for cardiovascular health, vitamin D for immune function, magnesium for sleep and recovery, methylated B vitamins for homocysteine management, and creatine for muscle and cognitive support. These represent the core of any evidence-based longevity protocol before considering more specialized interventions.

Quality Standards and Brand Selection

Attia's approach prioritizes brands with third-party testing and transparent labeling: Thorne, Jarrow, Pure Encapsulations for general supplements, and Carlson or Nordic Naturals for omega-3s. He explicitly avoids proprietary blends, particularly those with nitrogen spiking in protein powders. This brand selection strategy prioritizes verified ingredient quality over marketing claims.

The cost differential between pharmaceutical-grade supplements and bargain brands often reflects meaningful differences in purity, bioavailability, and consistency. However, the most expensive option isn't always superior—Attia's use of relatively affordable creatine monohydrate and generic methylated B vitamins demonstrates that simple, well-studied compounds often outperform expensive proprietary formulations.

Frequently Asked Questions

What supplements does Peter Attia take every day?

Dr. Attia's core daily protocol includes omega-3 fish oil (2.5g EPA, 1g DHA), vitamin D3 (5,000 IU), three forms of magnesium, methylfolate, methyl B12, creatine (5g), theracurmin (180mg), and Athletic Greens. Vitamin B6 is taken three times weekly.

How much creatine does Peter Attia recommend for brain health?

Attia takes 5g creatine monohydrate daily for both muscle performance and cognitive function. This standard dose achieves full saturation without loading protocols and supports ATP regeneration in brain and muscle.

What is the best form of magnesium for sleep and recovery?

Dr. Attia uses magnesium L-threonate (96mg elemental) specifically for sleep because it may cross the blood-brain barrier. Magnesium glycinate offers a more affordable alternative with good bioavailability for both sleep and recovery.

Should I take resveratrol with food or on an empty stomach?

Resveratrol is a polyphenol with low bioavailability. Taking with food may reduce GI upset, though optimal co-administration remains uncertain. The XV1 RESVERATROL formula recommends one capsule daily with water, preferably with a meal.

How do I know if my supplements are actually working?

Attia's framework requires measuring biomarkers before and after supplementation. Key metrics include omega-3 index, vitamin D levels (40-60 ng/ml), and homocysteine (below 9 mcmol/L). Establish baseline values, supplement 8-12 weeks, then retest.