Peter Attia Supplement List
Peter Attia
Physician, Author & Podcast Host
Last Updated: | Reading Time: 6 min
Dr. Peter Attia is a physician, the author of a New York Times bestseller, Outlive: The Science & Art of Longevity, and the host of The Drive, a podcast focused on longevity sciences — which centers on helping people live healthier, longer lives by preventing chronic diseases before they start.
Dr. Attia has a science-based approach to everything, including which supplements are actually worth it if your goal is to improve long-term health. He doesn't treat supplements as shortcuts to better health but rather as tools that complement the fundamentals, such as eating right, staying active, managing stress, and getting enough sleep.
The Basics: Everyday Supplements Dr. Peter Attia Trusts
These are the compounds Dr. Attia often recommends and takes himself, based on what he mentioned in interviews and on his podcast episode #276: Peter answers questions on longevity, supplements, protein, fasting, apoB, statins, and more.
Morning Stack:
|
Compound |
What it Does |
Dose |
|
EPA and DHA (fish oil) |
Supports heart, brain, and joint health |
2 g EPA and 1.5 g DHA |
|
Vitamin D3 |
Maintains healthy bones and immune system function |
5000 IU |
|
Magnesium |
Supports muscle function, nerve health, and energy production |
1 gram |
|
Vitamin B6 |
Supports mood, brain function, and metabolism of proteins |
50 mg (3x a week). He said he's concerned about studies that say that taking too much could lead to nerve damage, which is why he scaled his doses back. |
|
Vitamin B9 (Folate) |
Supports healthy cell division and DNA formation |
500 mcg |
|
Vitamin B12 |
Supports nerve health and energy metabolism |
500 mcg |
|
Baby Asprin |
Commonly used under a doctor's supervision to support heart health, but it's not advised to do this with older individuals |
81 mg |
|
Athletic Greens |
It's a powdered blend of vitamins and minerals made from plant-based ingredients to support overall health. |
1 scoop |
|
Pendulum Glucose Control |
Contains a prebiotic blend to help support healthy glucose metabolism. |
2 capsules |
If your morning supplement stack looks like this, you're taking a well-rounded combination of foundational nutrients and targeted support for your body's major systems: brain, heart, immune, and nervous system.
Dr. Attia's Longevity Research Compounds
Dr. Peter Attia is big on tackling the root causes of aging to maximize one's health span — the years you feel strong, clear-headed, and capable.
In his book Outlive, there are four leading root causes of premature aging, which he refers to as the "Four Horsemen of Chronic Disease:"
-
Atherosclerosis (Heart Disease)
-
Cancer
-
Neurodegenerative Disease
-
Type II Diabetes & Insulin Resistance
So now, with this in mind, let's take a look at some of the compounds that are part of Dr. Attia's research-based approach to long-term health.
|
Compound |
What it Does |
Dose |
|
Metformin |
Not a supplement but a prescription drug for diabetes. Researchers are looking at its effects on longevity through its support for insulin sensitivity and metabolism. |
Not mentioned |
|
Berberine |
This is a plant-based compound that has been compared to the diabetes medication metformin. People take it to support healthy blood sugar levels. |
Attia doesn't include this in his personal supplement stack, but he does mention it frequently for its support of blood sugar and metabolism. He urges caution with high doses, as they can produce side effects. |
|
Nicotinamide Mononucleotide (NMN) |
NMN helps your cells make NAD⁺, a compound they need to function properly and stay healthy.* |
Attia doesn't take NMN in his stack. But has looked into its "geroprotective" properties, which means "slowing down aging." |
|
Rapamycin |
Rapamycin is a prescription drug used to prevent organ rejection in transplant patients. According to Dr. Attia, this compound has extended the life of mice, flies, and worms. |
On his podcast, he mentions taking rapamycin once a week at 6 mg per dose — but this isn't something that most people can do. |
|
Coenzyme 10 (CoQ10) |
A dietary supplement that supports mitochondrial energy production, especially if you're on statins or older. |
100-200 mg. He typically recommends CoQ10 in older individuals (over 40) or those taking statins, which typically deplete natural CoQ10 levels. |
|
Acarbose |
Another type 2 diabetes prescription medication works by slowing the digestion of carbohydrates in the small intestines to reduce blood sugar spikes and improve insulin resistance over time. |
Not disclosed |
|
SGLT2 Inhibitors (like empagliflozin) |
SGLT2 inhibitors are a class of prescription medications originally developed to help manage type 2 diabetes through blood sugar regulation, but they also have broader benefits like protecting the heart and supporting kidney health |
Not disclosed |
|
Low-dose statin |
A prescription drug for cardiovascular health in high-risk individuals |
Not disclosed |
|
Creatine |
It's a naturally occurring compound found in the muscles and brain that helps produce quick energy. It's also one of the most researched supplements. |
Attia takes 5 grams of creatine monohydrate per day and doesn't load his create, instead sticking with consistent doses. |
|
Senolytics (like fisetin or quercetin + dasatinib) |
Senolytic compounds help clear cells that stop dividing but don't automatically die off as they should. Too many of these zombie cells lead to higher inflammation and risk of age-related disease. |
Attia doesn't regularly take senolytic compounds, but he is watching the research. |
|
Alpha-ketoglutarate (AKG) |
AKG is a naturally occurring molecule in the body involved in the Krebs cycle (how we make energy from food). |
Attia doesn't take AKG regularly, but he is watching the research. |
Even though the compounds we've covered here aren't part of Dr. Attia's daily routine, they are ones he's mentioned before and reflect his interest in slowing aging at the cellular level.
Some supplements, such as creatine and CoQ10, are relatively accessible and have research to support their use. However, others, like rapamycin and metformin, are still primarily used in research or under medical supervision.
The big idea here is that the compounds that support longevity are in some way involved in how our body produces energy from the food we eat (metabolic health) and cellular cleanup. If you're already following Peter Attia's work, you know that lifestyle basics like exercise, nutrition, sleep, and stress management come first before supplements and medication.
Dr. Peter Attia's Supplements for Sleep
Dr. Attia has often talked about how better everything works — your brain, heart, and muscles — when you get enough quality sleep. But we already knew this. The trouble is that getting a good night's sleep can be so difficult if you're under stress or have a hectic schedule.
We'll list out some of the supplements Dr. Attia has mentioned and uses to get restful sleep.
|
Compound |
What it Does |
Doses |
|
Apigenin |
It's a natural compound concentrated in chamomile that supports relaxation and calmness and has antioxidant support without making you feel groggy the next morning. |
50-100 mg per night, stacked alongside l-theanine and magnesium |
|
L-theanine |
It's a naturally occurring amino acid found in green tea. It helps with calming, relaxation, and focus. |
200-400 mg per night |
|
Magnesium |
Here we see this essential mineral again for the nighttime routine for supporting sleep quality and muscle recovery |
200-400 mg |
To support deep, restful sleep without relying on melatonin or medications, Dr. Attia has developed a sleep stack that helps the brain and body unwind rather than just shutting down.
This is a much gentler and more natural way to calm the body, compared to sedatives, that works in harmony with your sleep cycle, allowing you to feel well-rested and not groggy the next morning.
What If You Could Only Pick 5?
If you're just getting started with your supplement stack and you want to start with a solid foundation — without needing a prescription or lab work — these are five compounds from Dr. Peter Attia's routine that are well-researched, widely available, and support overall health.
-
Omega-3s (EPA + DHA) - 2g EPA and 1.5 g DHA daily: Supports heart, brain, and joint health
-
Vitamin D3 (5000 IU) - 5000 IU daily: Helps maintain bone strength and immune function.
-
Magnesium - (200-400 mg usually at night): Support muscle recovery, energy production, and sleep quality.
-
Creatine Monohydrate - (5 g daily): Helps produce energy for muscles and supports brain health as you age.
-
L-theanine - (200-400 mg at night): Promotes a calm and relaxed state for better focus and sleep.
None of these supplements are quick fixes, but they're science-supported tools that can help you build a solid base alongside a good health routine. To quote Dr. Attia, "The goal isn't to live longer for the sake of it — it's to extend the number of years we can truly live well."