Peter Attia’s Supplements: A Comprehensive Guide

This article is a summary of the YouTube video ‘Peter Attia’s Supplement List’ by Peter Attia MD

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
Key insights: – Excessive B6 causes neuropathy. – Speaker takes EPA, DHA daily for specific concentration. – Speaker takes 5,000 IU vitamin D daily, considering studies underwhelming. – Slow Mag taken for 1 gram total magnesium intake. – Methylfolate, Methyl B12 maintain low homocysteine levels. – Speaker takes daily baby aspirin with potential bleeding risks. – At night, speaker takes ashwagandha, glycine, magnesium L3 and 8. – Speaker occasionally takes phosphatidylserine for travel. – Athletic Greens and glucose control by Pendulum taken in the morning. – Supplement regimen may change over time.

Key Insights

  • Key insights from the video transcript:
  • Taking too much B6 can lead to neuropathy in some individuals.
  • The speaker takes EPA and DHA (fish oil) daily to achieve a specific concentration of EPA and DHA in their red blood cell membrane.
  • The speaker takes 5,000 IU of vitamin D daily, believing the risk to be low and the studies on vitamin D to be underwhelming.
  • Slow Mag is taken to achieve a daily intake of about 1 gram of total magnesium.
  • Methylfolate and Methyl B12 are taken to maintain low homocysteine levels.
  • The speaker takes a baby aspirin daily, even though the evidence for cardio protection is weak, and acknowledges the potential bleeding risks.
  • At night, the speaker takes ashwagandha, glycine, and magnesium L3 and 8.
  • Occasionally for travel, the speaker takes phosphatidylserine.
  • Athletic Greens and a probiotic called glucose control by Pendulum are taken in the morning.
  • The speaker mentions that the supplement regimen can change over time.
  • Note: It is important to consult with a healthcare professional before making any changes to your supplement regimen.

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Transcript

I used to take 50 milligrams of B6 daily. I’ve now lowered that to three times a week. We have seen some people who, when they take too much B6, can actually develop a sort of neuropathy as a result of it. Though I’ve never experienced any symptoms from it, a little further digging has led me to realize we don’t need nearly as much B6 as I thought we did.

Let’s get into Peter Attia’s list of supplements that he takes. For some reason, I hate talking about this only because I notice that it tends to show up online and it somehow becomes like, well, if Peter does this, you should do this or something like that. There’s no context to it. Therefore, nobody understands the rationale. Nobody understands the clinical history and all of those things.

With that caveat, which I don’t think matters because I just, at the end of the day, don’t think people care. I think a lot of people just are searching. I take EPA and DHA. I take fish oil. Again, I’m happy to even state the brands that I take of these things because I don’t have any affiliation with any of these companies. Frankly, I like to give a shout out to companies that I think sell good products. I use Carlson’s EPA and DHA. I can’t remember exactly which one I take. I can never remember their names, but it is the highest EPA version that they have. By taking four of these capsules a day, I’m taking roughly two grams of EPA a day and probably a gram and a half of DHA. The reason I take that much is I’m treating to a dose. I’m treating to a red blood cell membrane concentration of EPA and DHA of about 12%. That’s a blood test you would do to … There you go. You have a biomarker that I can use to say I’m taking too much, I’m taking too little. Here you go.

I take vitamin D. I’m sorry that I’m blanking on the brand. I can see the bottle, but I’m blanking on the brand. I take 5,000 IU of vitamin D. Why? Largely because this is one of those things where I think the risk is insanely low. I think this is really a tricycle and I’m not sure what I’m picking up. I think it’s more than a penny. I definitely think it’s less than a gold coin. It might be a $5 bill. If I was walking down the street and there was a kid riding a tricycle towards me and I saw a $5 bill, I would pick it up. I think that most of the studies on vitamin D have been very poorly done. We do need to do a podcast on this. Maybe this is something we could deep dive onto in an AMA. I won’t get into it more now, but having looked very critically at the vitamin D literature, which is insanely underwhelming, I think it is almost assuredly the result of very lousy studies that add no value to our understanding of the problem. The dosing has been wrong. The duration has been wrong. The compliance has been wrong and the targeting has been wrong. Everything has been blown. I would say we truly have no idea.

I take Slow Mag. That is a brand. I take two or three of those every day. That is a slowly and completely absorbed form of magnesium. All in all, I’m trying to get up to about a gram of total magnesium or elemental magnesium in my system a day. I get that through Slow Mag, through Magnesium L3 and 8, and through Magnesium Oxide. I take all of those things.

I take Methylfolate and Methyl B12. I use Gero as a brand. Again, here we do have biomarkers. You can measure B12 levels, but more than anything, I’m measuring homocysteine levels. That’s why I’m taking methylated versions of those. Basically, I take these to keep homocysteine below nine. That for me just means just taking one a day. I take the standard dose of that. They do make it in two strengths. I take the lower of the two in part because most of us have variants of MTHFR. The variants I have are reasonable at methylation.

This is actually an interesting change. I used to take 50 milligrams of B6 daily. I’ve now lowered that to three times a week. We have seen some people who, when they take too much B6, can actually develop a sort of neuropathy as a result of it, though I’ve never experienced any symptoms from it. A little further digging has led me to realize we don’t need nearly as much B6 as I thought we did. I’ve lowered that to 50 milligrams three times a week. It helps with the homocysteine. You just have to be careful that you’re not overdoing it.

I take a baby aspirin a day. I think the evidence for the use of baby aspirin in cardio protection is pretty weak. This is kind of a soft call. I don’t think there’s an evidence-based reason why I should take a baby aspirin. There’s even some evidence to suggest that once you get significantly older, unless your risk of cardiovascular disease is significantly high, the benefits of it, which are clear, there’s no doubt there are benefits of a baby aspirin, but they’re outweighed by the bleeding risks that are associated with aspirin use. In particular, if you fall and hit your head, that becomes a bigger liability. This is one of those things that baby aspirin use falls in and out of favor over time. Given that I am very young, relatively speaking, to these study populations and not really at risk for a bleeding injury, I think of this as picking up $1 or $2 in front of a tricycle at this point. Again, I’m always happy to reevaluate the use of this and any supplement for that matter in the presence of new data.

It’s just I’m physically trying to picture my medicine cabinet. I’m going through daytime first because I know it. I can remember the night ones are easier. That might be it for daytime supplements.

In the night, I take ashwagandha. I take 600 milligrams of ashwagandha. I recently switched to the Solgar brand. I take two grams of glycine. I use the Thorne brand. I take magnesium L3 and 8, which I just mentioned. I use the Magteen brand. By the way, anytime you’re buying magnesium L3 and 8, just make sure it has Magteen in it. You could buy it from any different company, but they have to have the Magteen proprietary combination because they’re the only people that have the license to make L3 and 8. I feel like there’s one other thing I take. Occasionally for travel, I will take Jero’s phosphatidylserine. It comes in 100 milligram capsules or gel caps. For some reason, I like the gel caps better. No idea if they’re just more quickly absorbed. I truly have no idea. If I’m really going to the trouble of taking it, I’m presumably on a long flight where I’m trying to overcome a significant time zone, so I’ll usually take about 400 milligrams. That’s a compound that’s been tested readily up to 600 milligrams. It’s possible I’m forgetting something else, but I think those are my supplements.

Oh, I mean, sorry, there’s two others I take, but they’re not in the cabinet and that’s why. I take Athletic Greens in the morning. Disclosure, I am an investor in that company. I’m also an advisor to that company. I take AG1 as a green drink in the morning. I take a probiotic called glucose. I think it’s called glucose control by a company called Pendulum. I take two of those in the morning with my AG. That’s the first thing I consume in the morning. With those, just on the whole, just because you take them, not everyone should take them and you’re looking at your medical history.

What percent of that, the same supplements in the same doses, were you taking a year ago? The question I’m getting at is how often does that change?

Yeah, so that way if someone listening to this down the road hears it, they don’t automatically just go do the same thing.

Yeah. A year ago

This article is a summary of the YouTube video ‘Peter Attia’s Supplement List’ by Peter Attia MD