Peter Attia's Supplement List

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This clip is from 276 ‒ Special episode: Peter on longevity, supplements, protein, fasting, apoB, statins, & more.
In this special episode of The Drive, Peter discusses a variety of topics, breaking away from the typical deep-dive format to explore a wide range of common questions submitted by listeners.
In this clip, we discuss:
- What products Peter takes
- Why Peter’s lowered his vitamin B-6 intake
- Peter’s daily magnesium target
- What Peter takes in the morning versus at night
- And more
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/

[@antoninruzicka647]

In the video, Peter Attia takes the following supplements daily: EPA and DHA: 4 capsules of Carlson's EPA and DHA, providing 2 grams of EPA and 1.5 grams of DHA. Vitamin D: 5,000 IU of vitamin D. Magnesium: 2-3 capsules of Slow Mag, providing 1 gram of magnesium. Methyl folate and methyl B12: 1 capsule of Thorne Methyl Folate and Methyl B12, providing 400 mcg of methyl folate and 1,000 mcg of methyl B12. B6: 50 mg of B6 three times a week. Baby aspirin: 1 baby aspirin a day. In the evening, he takes the following supplements: Ashwagandha: 600 mg of ashwagandha. Glycine: 2 grams of glycine. Magnesium L3 and 8: 1 capsule of Magine Magnesium L3 and 8. Phosphatidylserine: 400 mg of phosphatidylserine. He also takes Athletic Greens and a probiotic called Glucose Control by Pendulum in the morning

[@savagecub]

Thanks for saving me some time !

[@AleCastroAlves]

Thank you, man! 🙏🏽

[@flywithpouruz]

Thank you champ!

[@SR72131]

There are a few Carlsons omega 3 products. Which is the exact he uses?

[@marciandjohn6320]

Thank you

[@dameanvil]

00:00 💊 Supplements like B6 can cause neuropathy if taken excessively; adjusting dosage based on personal needs is crucial. 01:04 🐟 Attia takes Carlson's EPA and DHA for a targeted dose to achieve specific blood concentration levels. 01:59 ☀ Attia takes vitamin D at 5,000 IU daily, acknowledging the uncertainties and limitations of existing studies in the field. 03:04 ⚖ Slow mag, magnesium L3 inate, and magnesium oxide help Attia reach his daily magnesium intake goal of around 1 gram. 03:44 💉 Methyl folate and methyl B12 supplements are taken to maintain homocysteine levels below nine, impacting dosages based on biomarker results. 04:51 💊 Attia's use of a daily baby aspirin is supported by weak evidence for cardiovascular protection; he considers potential risks versus benefits. 06:12 🌿 Ashwagandha, glycine, and specific magnesium brands are part of Attia's evening supplement routine. 07:36 🥬 Attia takes Athletic Greens and a probiotic called "glucose control" by Pendulum in the morning, evaluating changes in supplements over time based on clinical evidence. 08:33 📉 Adjustments in his supplement regimen include trying new probiotics and fish oil brands, highlighting the importance of periodic reevaluation.

[@degenplanet]

magnesium l threonate not magnesium l3 inate

[@DanielGlennF]

This is the comment of a hero

[@rayreyes2490]

thank you for the break down! 👍🏻👍🏻

[@7Gia_]

🐐

[@patrickwest6876]

I commend you Peter for being brave enough to talk about your life in the last chapter in your book! Fantastic book, thank you for getting it done!!

[@firstlast2055]

Hey Peter, if the capsules get clumped in the Nordic bottle while in the fridge, dont shake it hard. That's then they break and spill. I lay the bottle horizontally in the fridge and they have less pressure on eachother to compress into a clump, lay it down horizontally and it spreads the forces over a half circle vs a flat concentrated area over the height of the bottle.

[@HackYourBloodSugar]

Thank you for sharing along with some of your reasons.

[@mahmoodakhter1491]

Thank you very much , Dr Attia.Very useful info for me.

[@jasonlocke76]

So much great information. Thank you. Peter I would also like to know where you got that shirt. Huge fan of your work.

[@shawnfaust2165]

I really appreciate that Dr. Attia shared this amount of detail. I completely understand his hesistancy, but is another data point for listeners to consider for their personal decisions.

[@ai_108]

Thanks for sharing Peter 💎

[@Hasmiral]

Thank you for the useful insight. I (51, female) am taking (besides HRT ) quite a variety of supps but on the other hand I am still doubting the necessity. I spend a lot of money on them... My husband is from the island of Sardinia and we celebrated his grandfather`s 100s birthday a few years ago. He was a shepard for goats on the island, he ate meditteranean diet with a lot of self pressed olive oil, he drank a little wine on a daily basis and ate quite some pork which they raised and slaughtered themselves. I often think how unhealthy we live with all the pollution, the stressful jobs and the poisoned foods we eat. Makes me sad that we try to compensate this with supps instead of changing our lifestyles/ the world.

[@westunit777]

This is so true

[@madjag]

Investigate fresh Bee Pollen. It contains all the essential amino acids plus many of the non-essential aminos. It must be fresh and you should be able to compress a bit of pollen easily into a soft clump. If it's dry, it has lost a huge amount of enzymes, aminos, and vitamins. Beekeepers have a history of long, healthy life and I will attest to that being only 73 yet. I've eaten fresh bee pollen daily for 45+ years and now eat 1+ ounces daily. That amount I worked up to over the years and it supplies all the daily essential acids, has more protein per weight than beef, and is particularly high in Pantothenic Acid, also called vitamin B5, which helps turn the food you eat into the energy you need. It's important for many functions in the body, especially making and breaking down fats. I worked for a southern California beekeeper for about a year back in the early 1970's. He had 500 colonies and his brother had 1200. I learned a lot, got stung 5 times daily, and decided to include Bee Pollen in my diet for the rest of my life. So far, so good. I'm actually hoping that Peter investigates it and gives his summation concerning it. It's such a great natural source supplement, virtually without equal in the world of unprocessed (except by bees!) foods.

[@ParvParashar]

Thanks for sharing! 🙏

[@Draziell]

B6 causes neuropathy because excess of Pyridoxine blocks the coenzyme form P-5-P... So you should take both forms of B6 or focus on P-5-P

[@endgamefond]

Mr. Peter.. Please invite a guest or please teach us about mitochondria and our body metabolize for energy so it turn to energy or not for people who have or dont have depression or not depression but just basically sudden worriness. I feel like if keto helps it must be generation of low energy so our brain dont over stimulated on negative thoughts. Less enegy means less brain activity. We need to learn more

[@PeterCianci]

Great list Peter, thank you for sharing! Because I have high LDLs I take Policosanol and I take Berberine HCL 500-700 mg to mitigate glucose levels! Appreciate all your content brother! Happy New Year!!

[@2K9s]

Niacin

[@geoffg9721]

Did this lower ldl for you?

[@PeterCianci]

Hi @@geoffg9721 Yes! Taken consistently for, at least, one month. I also recommend Citrus Bergamot Supplementation and eating Organic Blueberries throughout the day.

[@geoffg9721]

@@PeterCianci okay. Thanks will give it a try

[@marieladrah7318]

Thank you very much.

[@indigenousinterbay4068]

Thank you for sharing.

[@billjeffries3648]

B6 neuropathy is a very real potential side effect of overdoing B6. I started taking a Super B Complex in addition to another source of B6 an ended up with pins and needles going down my arms and legs. After stopping, it went away after a few days.

[@nebojsa1976]

How much did you take? Is 15mg a day of B6 a lot?

[@Qlorck]

So cool ! Can you make another on the different protocol that you follow? (training/mobility,..sun..cold/warm, other, for heart, cancers...) Thank you so much for your hardwork and making our lives better

[@toddmg]

He did brief convo with this same guy. It was about Peters fitness training. Within the last year.

[@Blackfeet]

Get a life 😂

[@cherylh4688]

I'm wondering why the folate and B12 are necessary. What are his sources of protein? Is he a vegan or vegetarian?

[@Zeon7510]

@@cherylh4688 to lower homocysteine (an inflammation marker, and increases risk of stroke i think)

[@Hmy8799]

⁠@@cherylh4688are you familiar with the MTHFR mutation and how it screws with the body’s methylation process? It’s necessary to correct the SNP in whichever MTHFR gene(s) someone has!

[@hikerJohn]

I live in sunny Southern Calif so I only take Vit-D in the winter because you only need a fraction of an hour of sun to get enough Vit-D production and I'm in the sun for hours.

[@evelynramos445]

Some of these needed

[@hartmutneuendorf4915]

I'm 72 year old white male, and I regularly take supplements! I'm feeling very good at the moment! My goal is to have a quality good life....😊

[@redtrek2153]

"P-5-P" is the proper form of B6 for supplementation. Non-phosphate forms like pyroxidine are inactive and compete with active forms in high doses.

[@beerman204]

P5P can improve depth of sleep and dream recall and has other interesting benefits. Be careful not to take too much.

[@sebastianandrzejak5540]

Combine with L-tyrosine in some higher dose can drasticly decraise prolactin..

[@TheShumoby]

I'm already most except the aspirin and greens tablets. I also take glucosamine chondroitin + Boron for my joints.

[@Maya-wd7nk]

Thank you for sharing. A quick question for the added Vitamin E in Carlson’s Fish oil. With 13.4mg for Serving Size of 2 gels. What’s your take on long term usage of this dose of Vitamin E?

[@SurvGod]

I am 65 years old and I’ve been taking Flintstone vitamins all my life, and I feel like a rock!!😊

[@davidmorley227]

is feeling like a rock the goal?

[@EvaSawicka]

😁😁

[@Yowzoe]

... and your wife is pretty happy about that.

[@carlsocci379]

Love that !

[@wakjob961]

The only benefit of taking Ashwaganda for me was really wild and lucid dreams. Especially when combined with Boron.

[@ayy2193]

It's very serotonergic , which is involved in fear and dissociation / autism. so best not to take this if want to avoid anxiety / fear problems

[@smmatuschak]

Melatonin did that to me and I’ve heard that valerian root can do the same. They were actually wild and disturbing, same thing happened with a family member. Odd how different supplements can affect us differently

[@MsDeliaT]

Thanks God I discovered you doctor Attia and your valuable advices . I like you explain everything, meaning why this and that and what and how .

[@stevensantora2976]

Great stack of supplements. Thank you Dr. Attia.

[@jumper553]

Interesting that there is no mention of K2 along with the D3...

[@TillyFloss]

Agree Vit K2 mk7 is essential!

[@LanhBV]

its basically marketing, you can take a lot of vit.d without K2 (above 4000iu) and calcium will not migrate to soft tissues...

[@zenpig6605]

just found your site. Pushing 70 my vit D is 53 in summer and around 47 in winter. The only other supplement I take is a teaspoon of cod-liver oil every morning. work out 6 days a week and like my 96 year old mom says, "just eat natural food you buy yourself and get outdoors" so simple it is difficult for todays people.

[@jadezee6316]

dude..there are many factors involved in living a long healthy life...53..is low normal...but you have genetics on your side....but....if someone were to eat the exact food your mom does..it does mean they would live to 96

[@zenpig6605]

@@jadezee6316 in the end, its not how long I live, but how well I live. If music was judged by how good it was by how long the song played, the "In A Gadda Da Vida" would be the best song this century! LOL

[@Jaysunn]

@@jadezee6316 what's... with... the... dots???

[@paulawagstaff686]

​@Jaysunn Ahhh don't you know ?

[@ak203]

I got painful neuropathy by taking too much B6. It can be horrible and irreversible. But cutting back on any B6 supplements I reduced the pain, but it is now permanent.

[@djmer28]

I enjoy your videos; they are highly educational. Consider creating a video discussing the implications of fillers in multivitamins and supplements. Based on my personal experience, using the wrong supplement, particularly those containing fillers, can have adverse effects. What are your views on this matter?

[@ldt6513]

Agree! Fillers should be more thoroughly examined in studies and discussed.

[@WaterspoutsOfTheDeep]

And worst of all he basically is taking a slow release magnesium with around 100-200mg of calcium filler calcium is like iron it should never be supplemented. Mind boggling how he doesn't know all of this given how popular the whole calcium for bones marketing was that then got refuted and shown to be dangerous especially for the heart.

[@wread1982]

My grandma is 101 still drives and lives on her own. She eats whatever and has high blood pressure since the 1960s. She puts in hungry man tv dinners and hot dogs in the microwave and says it’s “hungry man timmmmmme” she also loves coffee with cream and grape sodas

[@Alex-tu1zy]

Good genetics maybe. And luck

[@67NewEngland]

- I’m surprised he didn’t mention taking K2 with his vitamin D.

[@AmineOuldKaci]

You can get all the k2 you need from eating 3 eggs...

[@user-xv7qh5jb4f]

It has also controlled my IBS better than anything else I tried.

[@itayshorek6872]

pls do it every year!

[@paulagibbs]

The neuropathy is only caused by the synthetic form of B6, which is Pyridoxine Hydrochloride, or Pyridoxine HCL, not natural B6. Not only is it made from nasty stuff, which is probably what causes the neuropathy, the vitamin B6 is poorly absorbed. I just threw out my B complex because it had Pyridoxine HCL. Pyridoxal 5’ phosphate (PLP) is the active coenzyme form and what you want to look for in your supplement.

[@chuckleezodiac24]

oh, shit. i've been taking that for 2 years. what am i gonna do with my expensive B6? i guess i'll just take it once a week until it runs out.

[@2K9s]

@@chuckleezodiac24 You’re fine unless your symptoms are backed by lab results. * pyridoxine Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements. Pyridoxal 5’ phosphate (PLP) is the active coenzyme form and most common measure of B6 blood levels in the body. PLP is a coenzyme that assists more than 100 enzymes to perform various functions, including the breakdown of proteins, carbohydrates, and fats; maintaining normal levels of homocysteine (since high levels can cause heart problems); and supporting immune function and brain health. Vitamin B6 plays an essential role in the normal functioning of the central nervous system. Normal homocysteine (Hcy) serum level is maintained by remethylation of Hcy to methionine by enzymes that require folic acid and vitamin B12 and by catabolism to cysteine by a vitamin B6-dependent enzyme.

[@chuckleezodiac24]

@@2K9s thanks for the info!

[@Healthcollegium]

Just make sure it does not have HCL. Pyridoxine is just the name of b6.

[@Healthcollegium]

kzbin.info3AodWxXFPiQ?si=wwQ66Wu1sJ7bnSOM

[@ThomasAT86]

Totally get his hesitance on sharing this and that he wants people to individualize their supplement regiment. For example, his night stack, Ashwagandha, Glycine, Mg-L-Threonate and PS -> ALL of them make my sleep worse. Now that's something very obvious and which can be experienced very quickly, but there's other things that one may not experience quickly but rather over the course of weeks or months or maybe even years and one may not correlate the negative effects with the supplements being taken.

[@Lolipop59]

If my sleep becomes bad concomitent with a supplement intake , I will know right the way why is that .

[@planted.nutrition]

Yeah I'm a bit confused on the Ashwagandha before bed. It's definitely a morning thing for me. No way I could sleep 😂

[@jadezee6316]

hate to tell you this..but it is very rare that anyone get a severe negative reaction from taking supplements...in fact..i have never heard of it....

[@technofeeling2462]

I have the biggest sleep problems since I am 10 years old. My supplements for sleep: -glycine -VITAMIN D, OMEGA 3 -Taurin -shrooms mix -cbd -melatonin

[@NateB]

Does glycine on its own have that effect, when it’s only taken before sundown?

[@mamaboy78]

Favorite occasional vitamin is Lugol's Solution iodine. Applied as three drops on the bottom of wrist to be skin-absorbed to prevent downsides of Iodine spiking. Energy boost, mental clarity, Testosterone, metabolism.

[@WaterspoutsOfTheDeep]

Is there really a downside though? Japanese get like 12-20mg of iodine a day so 2-4 drops of lugols daily is nothing extreme.

[@guillermoalarcon7235]

love the tricycle reference!!!

[@charissefilteau3372]

Curious as to what you think about D3/K2 (as Mk7) and Magnesium combination for better D absorption? Recently diagnosed with Osterperosis in my spine and trying to optimize D3 intake. Thanks!

[@gingerbadjie9670]

Hope you find my experience helpful, I’ve had my lumbar spine caged and fused after injury and take D3 as well as Jarrow bone up ultra which has the mk7 you refer to. My bone health has improved til it’s rated as ~excellent- by my surgeon now, 4 years post op. I did a huge amount of research on bone density improvement with exercise (resistance training) and diet and supplements. Jarrow had the best I could find that matched the research. Although that was 4 years ago. There may be better supplements now tho, but here in the UK we don’t have easy access to some of the US brands.

[@user-ii7xc1ry3x]

Resistance Training is the number 1 way to improve bone density fs. Make sure you do it regardless of the supplement stack

[@non9886]

in my opinion doctors always talk about calcium in case of osteopenia but i have some doubts about it because it is acompanied usually with fragility. i think it is rather matter of phosphorus in most of cases and just calcium doesn't help. we traditionally used some kind of curd (it is even problem to find right word in english) after breaking bone and it has both calcium and phoshporus. D3 is basic ofc. same with training, but it is rather prevention. i would say, more alcalic food and avoid oxalates or so definitely helps too...

[@patrickballou1]

I use the Jarrow d3+k2 everyday. Haven’t heard about magnesium helping absorption though

[@davidrlifts]

@@Nine_Bun_Bun for the egg yolk, is both cooked and raw consumption valid?

[@illt3ck]

I really appreciate this video because finding trustworthy brands of supplements is so hard. I don't intend to copy your supplement regimen but it's helpful to hear recommendations from an expert when our interests overlap. Thank you!

[@jadezee6316]

who says he is an expert? cause he knows more than you?.....some of what he says is true...some is not

[@cherylh4688]

​@@Nine_Bun_Bun What then would be symptoms of excessive D3, NBB? I take 10,000 D3 + 100 K2-Mk7, & my blood test results recently were a bit over 60, so actually over the optimal range. What are my risks, if you don't mind sharing your opinion. I'm also wondering why he feels he needs to take folate and B12. Is he vegan?

[@hikedayley9309]

Glad to help you pee your money away. I find there is no shortage of vitamin nuts here who are willing to watch their money go down the porcelain bowl. Bwahahahaha

[@Hmy8799]

@@jadezee6316so how do YOU decide what brand of supplement to take? I think we can all agree that he’s done a LOT of research and talked to a bunch of experts about what the best brand of supplement is for the ones he takes….don’t be an ass for no reason

[@Hmy8799]

⁠@@Nine_Bun_Bunthere are a shitton of functional medicine experts all over KZbin, podcasts, etc. They can be found extremely easily. It’s still helpful to hear what brands he trusts. And why do you say taking 5,000iu of D is so bad…?! I’m confused. I was insanely low and prescribed 50,000iu/day for 12 weeks, then decreased to 10,000iu. Haven’t been taking any supplements recently because I’ve basically been asleep (Lyme/mold an a whole lot more yay, haha)-oh but the suuuper high D was prescribed before I had any knowledge or major symptoms that would indicate lyme

[@djmer28]

A lot of the vitamin brands that he's taking have fillers in them. This particular filler, upon doing my research, can be really bad for you if you're taking that vitamin every day. What's everybody's thought on this? (Magnesium Stearate)

[@913nmagana9]

General question... gelatin vs. Vegetable capsule. Which is best?

[@Notsorandomwalk]

Thank you for this. As someone with an iodine sensitivity that has the potential to trigger lymphatic thyroiditis, I am curious about the iodine content in the omega 3 supplements. I have been taking vegan versions and have taken cod liver oil and have an longstanding difficulty in maintaining adequate levels of hdl cholesterol. The fish anchovy based supplements give me an allergic rash.

[@nsudatta-roy8154]

Sounds like you may need robust intracellular detoxification. Consider precursors clinically shown to raise intracellular glutathione.

[@Sluggernaut]

Thanks for sharing. I didn't know there was such a thing as an iodine sensitivity and I make it my business to know about as many common or possible issues to natural compounds (or an element in this case)

[@kaitlambert7648]

Im anaphylactic to iodine. Which is very difficult to navigate through. Hospitalizations and ICU stay..

[@Hmy8799]

⁠@@kaitlambert7648oh man I’m sorry. I’m guessing you’ve become friendly with the trusty epi pen? Again, sorry!!

[@illini81]

I developed neuropathy from excessive B6. Labs didn't indicate that they were above acceptable levels, which was surprising. Had to completely stop supplementation to alleviate the symptoms.

[@peggyfisher9743]

Did you have any twitching in your calves?

[@avaelizabeth4808]

Dr. Attia ,what about vitamin K 2 ?I heard it should be taken separately( K2 in daytime and d3 at hight ) from d3 .yet they are often sold together . I am curious of your thoughts and meanderings on that . Also what if someone is prescribed a very small dosage (3500 IU) of vitamin A and his having trouble finding that specific dosage . Thank you

[@LordsChamber]

Try us. We will understand. Thank you Very much, Peter, for this information! You can't know how it helps. And it helps a lot.

[@whartonloser]

I have recently seen articles saying handfuls of vitamins may be detrimental to health and even resulting in shorter life span. What do you think about this?

[@WaterspoutsOfTheDeep]

usually on poor forms that shouldn't be supplemented in the first place. like synthetic vitamin e or forms of b vitamins the body cant really use and blocks the utilization of the actual form the body needs.

[@zardi9083]

I'm supplementing daily with lots of vegetables, fruits, spices, nuts, seeds, whole grains, olive oil, tea, fish, dairy and fermented foods! (And I take the very occasional vitamin d supplement)

[@donwinston]

🧠

[@learn-when-you-stop-talking]

That’s way too much carbs and fructose specifically. You sound like you’ve fallen for the pro plant-based propaganda that is in support of the “food pyramid”.

[@zardi9083]

​@@learn-when-you-stop-talkingI have 4 reasons for consuming this diet: It gives me great health, both emotionally and physically, my bloodtests are great, it tastes amazing, top nutritional scientists like Chris Gardner or Tim Spector are recommending something like it. Call it propaganda or whatever you want but I'm thriving on it 🤷‍♂️

[@donwinston]

@@learn-when-you-stop-talking It is not propaganda. You are pathologically alienated. The whole world is not corrupt and incompetent. Those who think so are morons.

[@donwinston]

@@learn-when-you-stop-talking People that spew your nonsense apparently have never heard of athletes.

[@heidirexin5141]

Does ashwagandha balance cortisol levels or just lower it? All 4 points are low for me on saliva adrenal testing, so I sure don't want to lowercase further.

[@brandongodwin2034]

Any follow up on your labs from the Glucose Control? Would love to buy it for my mom who has type 2.

[@StarHarvestOfficial]

As somebody suffering from B6 toxicity, thank you so much for bringing awarwness to this. Do NOT high dose this vitamin if you do not have a specific medical condition that needs it.

[@DarthNoshitam]

What is considered high dose for B6? EDIT: My research says that doses of 2-6 g/day can cause nerve disorders, so 50 mg/day seems like it would be fine

[@youtubeaccount1815]

Would methyl folate cause the neuropathy as well?

[@zakariahussein962]

How many mg were you taking and for how long?

[@Valoric]

How long did you take it? I found myself at the upper limit of too much after taking it for a few months on and off.

[@taswinkarnadi1760]

Doctor advised to take vitamin B ONLY in a multivitamin

[@user-zn3cs6hl3p]

Thank you. Really helpful. Why not creatine?

[@scs32]

I'd be willing to bet that he just forgot. There is no way he's not taking 5mg per day.

[@AustinBigWig]

No Vitamin C or Lysine? What do you think of the Linus Pauling Protocol? What do you know about CAVADEX Cyclodextrin?

[@rays9033]

I take the Carson Finest fish oil in liquid form (lemon flavor), it has very little fish oil taste. The Carlson fish oil capsules make me burp fish flavor all day, the liquid does not.

[@patrickballou1]

I take their capsules and haven’t had any issues

[@markd4768]

Best tasting fish oil out there period!

[@jamessullenriot]

Unless you can test all this stuff near real time in your body and know how everything is interacting, it's like a crap shoot. What we really need is all the data to be sorted out and close to real time tests that can be run. In other words, its going to be a crap shoot for a really long time

[@julesdrums6167]

In other words, the supplement market is a giant scam.

[@jamessullenriot]

@@julesdrums6167 More than likely. Although I do take Vitamin D and have my levels tested, and they are much better since I started taking them. But yea, unless you can test it, it's just nonsense. Avoiding processed junk food will go much farther than taking a vitamin.

[@julesdrums6167]

@@jamessullenriot def agree with you about the vitamin d. that's probably the only one that actually has evidence to back it up.

[@stefanweilhartner4415]

in the morning: i sprinkle in about 1...2g of MSM and sometimes 1g of NAC. because these two are a bit hard on the stomach, i add 2g magnesium malate and 2g glutamine. that makes it smoother. in the evening: 4g glycine + 3g taurine + about 12g EAA

[@wocket42]

How about a steak and some bone broth? Insane to take these as supplements that are "hard on the stomach". Eat real food!

[@WaterspoutsOfTheDeep]

This is why I love collagen, very high in glycine and has everything else except tryptophan which I wouldn't want to supplement anyways. Very bioavailible and no hormone issues and other stuff to consider like whey. So don't need to bother with glycine nac EAA. A normal dose of Silymarin or selenium gives more of a increase in glutathione production than NAC+Glycine just as a tip. Selenium is already in a decent multi mineral. Silymarin is cheap and gives liver benefits which is great too so still worth taking.

[@modanafil]

You may not wish people to copy you but consider how overwhelming and complicated the space is for most nonexperts! Do you think people would be better off copying this list exactly, or taking nothing (maybe a multi)?

[@Black_Adam911]

I took one baby aspirin a day for years and one day a did a physical with my doctor and got my labs back. My blood work was out of wack. I can't prove it was the aspirin but all I know is that I stopped and 6 months later I did my blood work and my liver and kidneys went back to normal. I stopped.

[@j-uk2189]

No berberine, or citrus bergamot? Nac?

[@yellow8172]

Is there a longer video or podcast to learn why you take what you do?

[@humairasiddiqa]

Very useful info. I do have a question. The supplements that Peter Attia mentioned, are those applicable to both men and women? Thanks!

[@v.k.7463]

The bleeding caused by aspirin can be significant. I always tell people, "Make sure you take aspirin if your doctor told you to - not because a friend told you to."

[@Hanover-ek4jy]

I tell patients if you have cardiac plaque take the baby aspirin!

[@HDvids101]

Nattokinase is the goat

[@WaterspoutsOfTheDeep]

@@Hanover-ek4jy 2.5-5grams of lysine daily is amazing for plaque, it also helps with the blood vessels staying flexible to prevent other cardio issues as it's used to make collagen. Linus Pauling I believe pointed a lot of this out. I believe a study showed after 6 months there was a very significant reduction in plaque.

[@larsnystrom6698]

I won't touch baby aspirins, but I do take Nattokinase much for the same purpose. Although the dosing need more research. 3800 FU does nothing, they say, but 10800 FU reduces blood clotting. Since 2000 FU is the usual dose per capsule, this is a problem. More research, please!

[@WaterspoutsOfTheDeep]

@@larsnystrom6698 except as far as I remember you only need to take like 5 of those 2000 FU capsules on a empty tummy around once a month for the benefit so...

[@Alex-op4ty]

I'm one of the people who developed neuropathy from B6. But I wasn't even supplementing megadoses, just whatever was in my multivitamin at the time. Had sky high levels :(

[@honobuyonezawa2054]

you actually tested for what caused your neuropathy?

[@DH-ht9pl]

How much was in your multi ?

[@Alex-op4ty]

@@DH-ht9pl Somewhere along the lines of 5mg per dose. RDA is around 1.5 so technically high but nowhere near the megadoses I see people take

[@TheSlov76]

I am glad you mentioned B6 problems in the beginning of this video. However, I DO THINK YOU SHOULD NOT SUPPLEMENT B6 UNLESS DEFICIENT AND BLOOD TEST IS NEEDED. I got toxic on 30 mg taken daily for 2 years and it was the worst experience ever. I am one year out and almost healed, some nerve damage still remains!

[@msagoo29]

Did you take the preferred active form Pyridoxal 5-Phosphate or pyridoxine hydrochloride? because the former version has minimal neurotoxicity and is recommended by neurologists.

[@non9886]

i miss vitamin C. even if it is contained in AG i still don't know how much he takes. if he doesn't take any it is kinda suprice, especially considering that he is taking some kind of fringe or arguable things like aspirin (which is imho quite useless when you take so much fish oil and exercising, going to sauna etc.). and vitamin C has some benefits like aspirin too...

[@Aetherius88]

Surely he forgot to mention creatine and a protein supplement..? If not then I'd suggest to add it. Other supplements I take are hydrolyzed collagen peptides and hyaluronic acid. I feel like AGI is sooo not worth it for the average person.

[@peanutbutterpluto]

These amounts are just not necessary for most people except maybe elite athletes (those training 35+ hours) and I say maybe. Unless you have some medical issue, we can get more than enough B6 + B12 et al from a healthy diverse diet. The half life for B12 is 6 days so we have about 30 days in our blood, 400 days in our liver. We store about 170mg of b6 in muscles or about 150 days worth + neurotoxicity is a real issue with B6. Vitamin D3 about 2 months worth. Magnesium about 200 days worth. Thus, most people who eat a healthy diverse diet will NOT suffer from low micronutrients unless there's a medical issue or their diet is low in micronutrients for a prolonged period in the context of vigorous exercise. Servings of Salmon, Chicken Breast, Bananas, Avocado, Sweet Potato + Pistachio nuts will give 250% of RDA for B6 Servings of beef, milk, eggs + those listed above will give you 450% for B12 Now we don't absorb 100% of our RDI. In fact, absorption rates drop. For example, 150mg of vitamin C or below and we absorb up 90% but above it falls to 50%. My approach is this: at the beginning of the month I take aforementioned supplements for the first 5 days to start the month. The absorption rates for supplementing B6 for example is much higher than a mixed diet - 95% v 75%. This will bump up my body stores and I let diet take care of the rest for remaining 25 days.

[@prosewat99]

Magnesium and D3 are the tough ones, with most people being deficient. When you start supplementing the RDA of magnesium, it’s three horse pills per day. Good luck eating enough dark leafy greens to get that. Iv’e heard it’s about 6 cups every day, that’s as big as your head. Very few of us are eating that much salad every day. There is good data that shows a linear relationship to magnesium deficiency and cancer rates. D3 is tough too, if you don’t live in an equatorial location . If you put on sunscreen, wear clothes and it’s in the winter months you are probably deficient too.

[@pinkiepinkster8395]

I'm following the Bryan Johnson Blueprint protocol supplement and vegan food diet and i feel great.

[@thefpvlife7785]

Does AG1 reveal the dosage percentage…amount per serving? They only tell us what’s in it but not how much.

[@grigolli9072]

That´s a lot of capsules to take from things you can get mostly from food, lots of studies that question the absorption of standalone vitamins without food. I have had my share of trying these capsules and honestly never felt effect or missed them.

[@tonyadams8812]

Totally agree with you! Just eat real food (Grass fed beef, lamb, fatty fish,beef liver, organic eggs, grass fed butter, raw milk , kefir, raw honey) etc . And don't forget to do some exercise.

[@Lolipop59]

Everyone is different and Attia said that this was his regimen. He doesn't want anyone to take what he takes. I am greatful for what I learn from him. I do need omega 3 and I am happy that he mentioned a good brand. I did my research and came along with the same brand .

[@TheWiseDJ]

For Vitamin D I’d recommend a book by Dr. Michael F Holick called the vitamin D solution. I don’t think anyone has done more research than Dr. Michael Folick on the hormone vitamin D.

[@DD19701]

Does Peter have a video of excellent brand of supplements he advises his clients that can address certain medical concerns, as an example if a patient has fatty liver he would tell them to take XYZ?

[@cherylwilliams2347]

Was just about to purchase but should we be concerned about all the vitamin E(13.4 mgs) that comes with this? Referring to The Very Finest 700mgs of Carlson's?

[@markwilliams5792]

I’m a believer in supplementing Vitamin K with along with Vitamin D along with Magesium Malate and Boron. These are all synergistic. I have monitored Vitam D levels for years and would not supplement Vitamin D without the addition of K or your asking for trouble on down the road..

[@smmatuschak]

What trouble down the road if don’t include the Vit K? I do take them together but not Boron so also curious about that one. Also, it was suggested by 2 physicians (at different times) that I take 5,000 IU of Vit D even though my D was in the normal range, I had 2,000 IU capsules so just took two to equal 4,000 IU and I developed insomnia within a week or so - Has anyone else been affected in this way with a higher Vit D dose and what’s the point of taking so much if have a normal level? There IS such a thing as Vit D toxicity so unless you have a problem with producing enough I personally feel that the dose is too high. I stopped the D all together when that happened but later started taking 2,000 IU again when my D was a little low. I used to take so many supplements because they were supposed to help with XYZ and then my husband (a physician) suggested that I take a good age specific multivitamin and mineral rather than buying so many separate supplements which made sense so that’s what I’m currently doing plus add a few specific supplements if feel I need based on my levels and/or symptoms. I started getting leg & feet cramps which magnesium glycinate has helped and it might also be beneficial for insomnia..

[@markwilliams5792]

@@smmatuschak K2, in conjunction with Vit D3 play an essential role in removing calcium deposits from the arteries and veins, and carry the excess to the bones, where it is required. Mag Glycinate is awesome for evening hours

[@smmatuschak]

Thanks for the reply as had no idea so I’m glad that I do take the K2 along with D! Why do you take boron, also good for bone health which is why I’m supplementing with D + K2? I just can’t take huge amounts of D as 4,000 IU gave me awful insomnia which I already struggle with so I’m back to 2,000 IU

[@awells10000]

Hi Peter - Great info - I think the Carlson Omega you were referencing is the Carlson Wild Norwegian Elite Omega-3 containing EPA/DHA at the 800mg/600mg levels respectively per 2 caps serving.

[@keithm3774]

That’s in ethyl ester form. Wouldn’t Peter prefer the triglyceride forms of Omega-3 for better absorption?

[@keithm3774]

The Carlson Maximum Omega-3 contains 1250mg/1000mg of EPA/DHA in *triglycerides form* per 2 caps serving

[@awells10000]

Good questions/comment. I have been on the Elite Omega for about 3 years at 4 caps daily before bed and my quarterly tests indicate that (with a 6 month ramp) moved my Omega from stubborn 4.5-5 to firmly in the 10.6-10.8 stabilized range. The key point for me being that even taking these before bed unlike others I tried they caused no side effects such as acid reflux or gastro-issues making them easily sustainable for me. However, your comment intrigues me to try the Carlson Maximum Omega-3 for a round to see if i can possibly get the same boost at say 3 caps. I was also unaware the Elite Omega was EE vs TG. Is that disclosed explicitly by Carlson or is it inferred from a potency calculation based on total grams?

[@vl8209]

He uses the liquid. Dr Rhonda Patrick uses Omegagenix and gets 4 gm in just two tsp a day.

[@DEM78976]

Magnesium Oxide, interesting choice.

[@YuraL88]

Magnesium + glycine before sleep Morning 500 mg DHA, b complex, zinc 22 mg, vit D 2000 ME

[@jft8994]

Replace aspirin with nattokinase?

[@MyPathToNirvana]

Pendulum Glucose Control $165 per month. Athletic Greens $129 per month. Add in all the other supplements he is taking, it is roughly $350 per month. That is $4200 per year.

[@utek66]

And I bet those meat sticks that he eats are expensive.

[@ericvandenbranden6711]

Its worth it to live 120 years old 😂

[@patriciahoke4722]

@@utek66 They're nearly $5 a pop here in DC. But they are good.

[@DK-pr9ny]

He’s not paying for AG. He’s an investor/advisor.

[@RealMTBAddict]

​@@ericvandenbranden6711depends...

[@mikearroyo1]

Could you provide a list of all the supplements he takes? Please

[@workingTchr]

Pendulum Glucose Control is expensive ($165/month). A study on the common probiotic Kombucha (I can't put the link!) measured fasting glucose instead of postprandial glucose and for fasting glucose improvement it did very well, but the two seem to be correlated. Kombucha will set you back $60/mo.

[@MaureenLeeful]

I just spent about an hour watching and looking at reviews on KZbin with Dr opinions on vitamin D. Couldn’t find one person to agree with his point about poor studies.

[@AmineOuldKaci]

This guy writes papers and conducts studies. Those people you watched on the internet google a bunch of studes and spew out the conclusions. They sell the hype for views. Doesn't mean that they lie. It's just that they don't really know the basic methods of scientific research.

[@MaureenLeeful]

@@AmineOuldKaciyou missed my point, these are other Doctors who mention studies.

[@BoostYourBiology]

💎Peter I hope you're aware of the ANHEDONIA associated with Ashwagandha usage. The effect of chronic Ashwagandha (8+ weeks) on 5-HT receptors, at least on depressed rats, is allegedly comparable to that of chronic SSRI or ECT treatment. This is probably the most useful way to look at it The study says this effect is reduced sensitivity of 5-HT1A and increased the sensitivity of 5-HT2 receptors, as measured by response to selective agonists of each. My theory is that presynaptic 5HT1a or autoreceptors - which are independent units with different location by my understanding - do almost nothing, except inhibit serotonin when upregulated, which improves my motivation and emotional anhedonia (terrible motivation and emotional anhedonia when downregulated with Ashwagandha). Stimulation of the 5‐HT2C receptor with 5‐HT2C agonists results in delay of ejaculation in male rats, whereas stimulation of post‐synaptic 5‐HT1A receptors results in shortening of ejaculation latency 7, leading to the hypothesis that men with premature ejaculation (PE) may have hyposensitivity of 5‐HT2C and/or hypersensitivity of the 5‐HT1A receptor. Ashwagandha significantly enhances the sensitivity of 5 HT2 (serotonin-2) receptors in the brain and a reciprocal sub-sensitivity of the 5HT1A receptors (19). Enhanced sensitivity could indicate reduces binding, as over-stimulation of a receptor will reduce it’s sensitivity. 5-HT2 stimulation increases prolactin (5-HT2A) and ACTH (5-HT2C) release. This may indicate one of the mechanism at which ashwagandha is potently anti-cortisol, as it reduces 5-HT2C sensitivity, thus reducing cortisol synthesis.

[@kiramiftari9486]

🚨 I found whole groups of ppl who were affected by Ashwghanda in this negative way… Some cant recover for years! I myself went through smth like that: I absolutely LOVED the effects of Ashwaghanda in nervous system, but decided to take a break - which BTW is the RIGHT way to take most herbs! I immediately, within just a few days, developed symptoms of depression and anhedonia… It took me a couple of months of absolute misery to recover! I Thankfully Ifound the forums dedicated to this topic, and it gave me some hope that it wasnt my brain chemistry and my body suddenly failing me, that it might bave been the herb. And I did recover, thankfully! ‼️ But I caution EVERYONE to take breaks and monitor their symptoms. Some develop anhedonia WHILE taking the herb, nit just after taking a break.

[@aprilhassell1747]

What are your thoughts on kava? And best ways to stay off adhd medication and get through withdrawal?

[@jonathanjohnson3846]

You've got to boil this down so the other 99.99% of people reading this can understand. Especially when talking about "PE" 😮

[@davidrlifts]

@@jonathanjohnson3846 ye please do.

[@XcallofdutyrulesX]

Do you have a theory on PSSD from SSRI use? You seem very knowledgable; I'm assuming you've heard of it.

[@darylfortney8081]

Followup on have you actually seen positive results in your bloodwork from using Glucose Control by Pendulum? I just started taking it and am a pre-diabetic.

[@iamrodmanor]

B6 made my lower leg numb. I was taking it daily along with folic acid and I had to stop the b6.

[@rsemi444]

Surprised to not hear creatine on this list. Considering the evidence seems to show a lot of different benefits with about as close to zero risk as one could realistically get.

[@NewBlueType]

I wonder why he didn't mention rapamycin. Maybe cause he doesn't consider it a supplement? I can't imagine he's not taking it anymore. And what about an NAD booster? NR, NMN?

[@francist.9109]

Had no idea about glycine somehow. Thank you!

[@nco6835]

What if you magnesium on blood work is perfect should u still take it?

[@IvdAEROvm]

Just post the dosage and brands in your description. Fishoil Vitamin D Magnesium and Magnesium Treonat? These ones seems like a good start.

[@NathanReyes.]

Those are probably the best supplements everyone should be taking. Definitely Top 3 supplements.

[@ParanoidBishop]

I thought Ashwaganda shuts down cortisol production, important for people who exercise. I did use it to come off alcohol and it worked a treat. Now I just run & train.

[@JungleIsMassiv]

That’s why people take it at night

[@tomk2708]

How did it help you to drop; alcohol?

[@jakeb934]

We often hear about Ashwagandha's potent effects on cortisol, yet I ofter see that AG1 proponents take AG1 in the morning when cortisol is needed, has this been addressed?

[@JulesLife]

That mag threonate thing you said to look for… is that only if you live in USA? Mine doesn’t have it but I’m in Canada.

[@marktapley7571]

I thought the exorbitantly priced AG1 had everything in it so why is Attia supplementing with a bunch of other stuff? Ag1 must not be kicking enough back to the till.

[@Lunde42]

Hello! No creatine in the supplement list Mr. Attia? Or is not considered a supplement?`Thank you for your answers!

[@commitment.academy]

I'm surprised this was left out as well. Also collagen.

[@johnwoodard8717]

What was the result of your glucose test after using the probiotic you mentioned? As a recent T2 Diabetic (currently sustaining a 5.4 A1C through a low carb diet and cycling) I'm always looking at ways to improve my insulin sensitivity (because I'd like to be able to eat sancwiches every now and then).

[@entropeus5979]

Can you please explain the magnesium amount that is relevant? On my l-threonate it says 2000 mg of l-threonate FROM which 144mg elemental magnesium, in a serving which is 4 pills. Is he referring to 2000mg of elemental magnesium that he takes? Because that means like a loot. And I know that the max recommended dose from supplements(huberman) is about 450 mg of magnesium

[@HeavenAndHell-oz2zd]

Supplements and pharmacology is extremely subjective, of course not everyone should take the same things, do what you need to do for you. I never understood why people are so fanatic about "WHICH SUPPLEMENT DO I TAKE"

[@VA-gu1jq]

Most take them out of paranoia. They’ll never get blood work to see if they’re deficient in anything. Because nobody feels “perfect” there must be some vitamin that’s missing that will fill the gap. It’s like selling faith to someone.