Dr. Peter Attia’s longevity protocol in 2024 includes the following: 

  • Magnesium 
  • Creatine
  • Methylated B vitamins 
  • Curcumin
  • Fish Oil (EPA/DHA)

In a recent podcast episode, British TV celebrity Chris Williamson spoke with longevity expert and New York Times Best Selling author Dr. Peter Attia about the top 5 supplements he considers to be the most advantageous for people’s health. Dr. Attia has touched on this subject many times, delving into the scientific intricacies of all the supplements he takes. However, in this podcast, Dr. Attia highlights the supplements he considers universally beneficial.

Magnesium 

The first supplement on Dr. Attia’s list is magnesium, a deficiency which is linked to several age-related conditions such as osteoporosis, heart disease, and type-2 diabetes, indicating its importance in maintaining overall health and longevity. Magnesium is arguably one of the most multifaceted minerals, playing a major role in hundreds of enzymatic reactions. In fact, because of its complexity, Dr. Attia did a whole podcast about magnesium, highlighting its versatility and impact on several health parameters like performance enhancement, GI regulation, and cognitive protection.  

“I actually take three, maybe four different forms of magnesium. I’m keeping track of both the total elemental magnesium I’m getting, but more importantly the form, and how I’m kind of titrating each one to these benefits,” says Dr. Attia. 

Dr. Attia mentions that his favorite brand of magnesium is SlowMag, coming in the form of magnesium chloride, which he states is a slow-releasing magnesium. Accordingly, Dr. Attia asserts that SlowMag helps him with his cardiovascular health and cramping, which can be beneficial for physically active individuals like himself; however, it is important to note that the literature is not robust enough to confirm his assertions about cramping alleviation.  

The next form of magnesium that Dr. Attia takes is magnesium oxide (MgO), a form of magnesium that supports gastrointestinal (GI) health. Specifically, studies have shown that MgO helps mitigate constipation, indigestion, and heartburn. 

For cognitive support, Dr. Attia turns to magnesium L-threonate. This form of magnesium has the unique ability to penetrate the blood-brain barrier, and studies suggest it has positive effects on cognitive functions like learning and memory.  

Creatine

The next supplement Dr. Attia believes everyone should take is creatine monohydrate, commonly referred to as creatine. Creatine is not only one of the most popular supplements within the fitness community, particularly among bodybuilders, but it is also one of the most extensively researched compounds, with a plethora of scientific literature supporting its efficacy and safety. 

Creatine is well-known for its muscle-enhancing effects and ability to improve strength and energy, which is why Attia says he usually takes it for workouts. Remarkably, research has demonstrated that creatine can also exert neuroprotective effects, supporting brain function and thwarting neurological decline. 

What makes creatine so powerful is that it effectively helps replenish our cell’s primary energy currency (ATP), which prevents severe energy depletion. This not only supports mental processes but is also particularly helpful during high-intensity workouts when our muscles’ energy demands skyrocket.

Dr. Attia says he takes 5 g of creatine every day, a dose that is widely supported by scientific literature. 

Methylated B Vitamins

Among Dr. Attia’s top supplements for overall health are methylated B vitamins, which are specific forms of B vitamins that have undergone a process called methylation. Methylated B vitamins, such as methylfolate (B9) and methylcobalamin (B12), are often recommended by health experts for individuals with genetic mutations that impair the body’s ability to effectively methylate dietary B vitamins.

In people without these genetic mutations, normal B vitamins should be adequately methylated in the body. However, for those with genetic variations affecting B vitamin methylation, supplementing with methylated B vitamins can be beneficial. These pre-methylated forms bypass the reactions that could be impaired due to genetic factors and could provide cognitive benefits.

When methylation is impaired, homocysteine levels can rise, which is considered a risk factor for various diseases such as heart disease and Alzheimer’s. However, supplementing with the right forms of these B vitamins, such as methylfolate and methylcobalamin (methylated B12), may help lower elevated homocysteine levels by supporting proper methylation. This is particularly important for individuals with genetic variants that impair their ability to effectively convert the standard forms of these vitamins.

 It’s important to note that these methylated B vitamins may not provide the same benefits seen by individuals with these genetic mutations. Consulting with a healthcare professional can help determine vitamin deficiencies and whether supplementation is appropriate based on health status and individual genetic factors.

Curcumin

Curcumin, the primary active compound found in the spice turmeric, has gained significant attention in the longevity space and is recommended by Dr. Attia. He takes a form of curcumin (theracurmin) that he claims to be more bioavailable than other curcumin formulations. 

One of the most promising aspects of curcumin is its ability to suppress oxidative stress and inflammation, hallmarks of aging linked to cognitive impairment. Studies in mice have demonstrated that curcumin can improve learning and memory, and it has shown neuroprotective effects in models of Alzheimer’s disease. These findings suggest that curcumin may play a role in mitigating age-related cognitive decline.

In addition to its potential benefits for brain health, curcumin has also been found to counteract muscle decline, a common manifestation of aging. Research has shown that curcumin can boost muscle strength and exercise endurance, two factors that tend to diminish significantly with age. This ability to preserve muscle function and performance could be invaluable in maintaining normal movement patterns, like walking at least 3 mph, as we grow older.

A growing body of evidence strongly supports the use of curcumin as a supplement to combat various aspects of aging. Its multifaceted effects on oxidative stress, inflammation, cognitive function, and muscle health make it a promising candidate for promoting longevity and maintaining overall well-being as we age.

Fish Oil (EPA/DHA)

The last but most certainly not least supplement in Dr. Attia’s longevity stack is fish oil, which is rich in omega-3 fatty acids (EPA and DHA). These fatty acids have potent anti-inflammatory and nootropic properties, allowing them to help mitigate the risk of a myriad of age-related health conditions like cardiovascular disease, neurodegenerative disorders, and certain cancers.   

Moreover, multiple preclinical studies demonstrate they protect against cognitive dysfunction. As a matter of fact, recent research found that higher levels of DHA can delay the progression of cognitive decline in individuals with Alzheimer’s disease, making omega-3s primary candidates to protect our seat of intelligence (the brain) as we age. 

Dr. Attia mentions that he takes Carlson’s Fish Oil supplement, which contains 1,250 mg of EPA and 500 mg of DHA per serving (2 capsules). He goes on to say that he takes these twice a day, so his total daily amount of fish oil includes 2.5 g of EPA and 1 g of DHA. 

Achieving Healthy Aging 

Preserving health and mitigating age-related decline are key objectives among longevity researchers. Moreover, the supplements recommended by Dr. Peter Attia represent evidence-based interventions targeting key physiological processes involved in aging. However, scientists stress that these supplements should be complemented with strong behavioral protocols, such as engaging in regular physical activity, eating a nutrient-rich diet, and getting adequate sleep. 

Our efforts to achieve healthy aging must also consider the genetic and environmental factors unique to each individual. Scientifically validated approaches, including the integration of biomarker monitoring and personalized medicine, are crucial for tailoring interventions that optimize healthspan. Ultimately, a comprehensive and adaptive strategy is essential to effectively address the complexities of aging and improve quality of life in our later years.