Photo: Jop van Velthuis, CC BY-SA 4.0, via Wikimedia Commons ↗Expert Supplement Stack
Peter Attia, MD's supplement stack
What Peter Attia, MD publicly takes, the dose, and their stated reason. Linked to original sources. Not affiliated with NutraTested; facts only.
Key Takeaways
- Creatine Monohydrate: ~5 g/day (muscle preservation + brain/cognitive performance, healthspan)
- Omega-3 (Fish Oil): 1 tablespoon Carlson's Very Finest Fish Oil (2,400 mg EPA + 1,500 mg DHA daily) (States this is a superior product; had independent toxicology analytics conducted to confirm absence of lead, arsenic, mercury, and other contaminants; presents as part of his documented personal supplement stack)
- Protein Powder: ~2 g/kg/day (~1 g/lb/day) (Building and maintaining muscle is critical for longevity and metabolic health; skeletal muscle is the primary site of glucose disposal and muscle loss accelerates frailty, cardiovascular risk, and cognitive decline; the RDA (0)
- Magnesium: 2 capsules magnesium L-threonate before bed (approximately 96 mg elemental magnesium as Magtein brand) plus 2 g glycine separately (Magnesium L-threonate has unique ability to increase brain magnesium concentration via superior blood-brain-barrier penetrance)
- Vitamin D: 5,000 IU when supplementation is warranted; no supplementation if levels are already adequate (Critiques standard trials for using insufficient doses (2,000 IU) that may not meaningfully shift blood levels; advocates individualized measurement-driven dosing rather than universal supplementation)
- Electrolytes: LMNT (user; specific dose/timing not publicly standardized in primary source) (Attia became a LMNT user after researching hydration and was sufficiently convinced by the formulation to subsequently invest in the company)
Supplements Peter Attia, MD takes
Each card shows the supplement (linking to our reviewed page), their stated dose, their stated reason, and a direct source link. Sponsorship relationships are disclosed prominently where present.
muscle preservation + brain/cognitive performance, healthspan
States this is a superior product; had independent toxicology analytics conducted to confirm absence of lead, arsenic, mercury, and other contaminants; presents as part of his documented personal supplement stack
Building and maintaining muscle is critical for longevity and metabolic health; skeletal muscle is the primary site of glucose disposal and muscle loss accelerates frailty, cardiovascular risk, and cognitive decline; the RDA (0.8 g/kg) was derived from nitrogen balance studies in young sedentary men and fails older adults and exercisers
Magnesium L-threonate has unique ability to increase brain magnesium concentration via superior blood-brain-barrier penetrance. Uses both magnesium threonate and glycine for sleep optimization.
Critiques standard trials for using insufficient doses (2,000 IU) that may not meaningfully shift blood levels; advocates individualized measurement-driven dosing rather than universal supplementation. Either no supplementation (if levels are adequate) or 5,000 IU if supplementation is warranted.
Attia became a LMNT user after researching hydration and was sufficiently convinced by the formulation to subsequently invest in the company. Has discussed electrolytes in depth in AMA #33.