Peter Attia's Supplement Stack

Attia provides the most clinically rigorous omega-3 coverage among the five experts. His dedicated episode with Dr. Bill Harris (#83) covers the REDUCE-IT trial (4g pure EPA reducing cardiovascular events by 25%), the omega-3 index as a modifiable risk...

“The REDUCE-IT trial demonstrated that 4 grams of pure EPA significantly reduced cardiovascular events in high-risk patients.” ▶ source (22:47)

Attia covers creatine across 12 videos with remarkable depth. His dedicated deep dive with Layne Norton covers mechanism of action (phosphate donor for ATP regeneration), muscle volumization via osmolyte effects, dosing protocols, safety profile, and...

“Creatine is highly regarded for its safety and efficacy, serving as a high-energy phosphate donor that supports muscle performance and cognitive health.” ▶ source (00:00)

Attia provides the most scientifically rigorous coverage of gut health across multiple episodes. His dedicated episode (283) with Colleen Cutcliffe covers microbiome measurement, probiotics vs. prebiotics vs. postbiotics, short-chain fatty acids,...

“Akkermansia muciniphila is highlighted as a keystone strain that stimulates GLP-1 secretion, potentially aiding in blood glucose regulation and satiety.” ▶ source (37:38)

Attia discusses zinc in the context of testosterone optimization and nutritional adequacy. In his episode with Derek from More Plates More Dates on low testosterone, he emphasizes that optimizing micronutrient levels — specifically zinc, magnesium, and...

“Before resorting to hormone therapy, it is critical to optimize sleep, stress management, and micronutrient levels like zinc, magnesium, and vitamin D, which can significantly...” ▶ source (01:19)

Attia provides detailed, specific magnesium guidance in his bone health episode. He calls calcium, vitamin D3, and magnesium 'the big three' for bone health and recommends 300-500mg of magnesium daily as a minimum. He discusses the differences between...

“The big three are calcium, vitamin D — and when I say vitamin D, I mean D3 — and magnesium. I consider the required daily amounts a minimum.” ▶ source (86:41)

Attia is the most prominent glycine advocate among the five experts, personally supplementing with it as part of his nightly routine alongside ashwagandha and magnesium L-threonate. He discusses glycine across multiple contexts: as a sleep aid in his...

“His evening routine includes ashwagandha, glycine, and magnesium L-threonate, with phosphatidylserine added occasionally to help manage time zone transitions during travel.” ▶ source (03:11)

Attia provides the most comprehensive biochemical coverage of iron among all five experts, with a dedicated AMA episode on iron metabolism. He explains that iron is essential for oxygen transport via hemoglobin and that 6.5% of human enzymes are...

“Iron is essential for oxygen transport via hemoglobin and facilitates critical enzymatic reactions, with roughly 6.5% of all human enzymes being iron-dependent.” ▶ source (01:39)

Attia includes ashwagandha in his personal nighttime supplement routine alongside glycine and magnesium L-threonate, also using phosphatidylserine for travel. He does not provide detailed mechanism discussion but applies his 6-question supplement evaluation...

“Ashwagandha is part of Attia's nighttime supplement routine alongside glycine and magnesium L-threonate.” ▶ source (03:11)

Attia covers caffeine across 10 videos, primarily in the context of sleep optimization and fat loss. His most detailed caffeine discussions come in episodes with Dr. Matt Walker, where they explore how caffeine acts as an adenosine receptor antagonist that...

“Caffeine is a highly reliable, safe, and effective tool for increasing energy expenditure, suppressing appetite, and maintaining performance during a caloric deficit. It is...” ▶ source (06:46)

Attia includes B12 (methylcobalamin) in his personal supplement protocol, paired with methylfolate, specifically targeting homocysteine levels below nine as a cardiovascular risk biomarker. His approach is characteristically data-driven — he supplements...

“A detailed breakdown of Peter's current supplement stack, including EPA/DHA, Vitamin D, magnesium, methylfolate, and B12. He explains the rationale for each, including his focus...” ▶ source (27:06)

Attia provides the most clinically detailed berberine coverage across 4 videos. He has two dedicated clips on berberine where he explains its dual mechanisms: as a weak AMPK activator (similar to metformin, decreasing hepatic glucose output) and as a weak...

“Berberine acts as a weak AMPK activator, similar to metformin, which helps decrease hepatic glucose output. Dr. Attia prefers using pharmaceutical-grade metformin over berberine...” ▶ source (00:03)

Attia includes methylfolate in his personal supplement protocol, driven by a data-first approach to managing homocysteine levels. He discusses MTHFR gene variants in depth through guest experts like Chris Masterjohn and Richard Isaacson, framing folate...

“A detailed breakdown of Peter's current supplement stack, including EPA/DHA, Vitamin D, magnesium, methylfolate, and B12. He explains the rationale for each, including his focus...” ▶ source (27:06)

Attia is the most comprehensive source on GLP-1 agonists, with multiple dedicated episodes spanning mechanism of action, clinical trial analysis, dosing, and evolving perspectives. He provides a detailed breakdown of the incretin effect, explains...

“The primary concern with these drugs is the significant and alarming rate of muscle mass loss, which can lead to a worse body composition despite lower overall weight.” ▶ source (01:28)

Attia provides the most extensive rapamycin coverage of any expert, discussing it across approximately 15 videos. He considers rapamycin a potential 'gold standard' for small molecule interventions impacting aging, noting it can impact multiple hallmarks of...

“The discussion covers the challenges of translating rapamycin from high-dose transplant medicine to low-dose longevity interventions, focusing on the importance of trough levels...” ▶ source (15:52)