According to a recent podcast, Attia’s daily supplement stack is as follows: 

  • Morning: 
    • EPA and DHA fish oil: 2.5 g and 1 g 
    • Vitamin D3: 5000 IU 
    • Magnesium: 1 g 
    • Vitamin B9: 400 mcg
    • Vitamin B12: 500 mcg 
    • Vitmagin B6 (3x per week): 50 mg 
    • Asprin: 81 mg 
    • Pendulum Glucose Control probiotic
    • AG1 multi-supplement powder 
  • Night: 
    • Ashwagandha: 600 mg 
    • Glycine: 2 g
    • Magnesium 
    • Phosphatidylserine (to overcome jetlag): 400 mg 

Dr. Peter Attia is the author of the #1 New York Times Bestseller, Outlive: The Science and Art of Longevity. In a special episode of The Peter Attia Drive podcast, Attia describes the supplements he takes, but prefaces his discussion with,  

“For some reason, I hate talking about this only because I notice that it tends to show up online and it somehow becomes… …if Peter does this, you should do this.” 

In other words,  don’t blindly follow what someone else does. With this in mind, we’ve provided some recent evidence for the anti-aging efficacy of applicable supplements to help with making informed decisions. 

Morning Supplements

Fish Oil 

Attia says he takes Carlson’s EPA and DHA, though he couldn’t remember the name, he takes the one with the highest dose, which is most likely Carlson’s Maximum Omega 2000. Two soft gels of Maximum Omega 2000 contain 1,250 mg of EPA and 500 mg of DHA. Since Attia says he takes four, this would be 2.5 g of EPA and 1 g of DHA. 

Human studies have shown that 2.3 g per day of omega-3s, which includes both EPA and DHA, slows cognitive decline in Alzheimer’s patients, and supplementation with 2 g per day of DHA improves the cognition of mild cognitive impairment (MCI) patients. Therefore, it seems that omega-3s like DHA and EPA can counteract brain aging. 

Additionally, in middle-aged, sedentary, and overweight individuals, omega-3s were shown to reduce inflammation and the stress hormone cortisol. Inflammation is a hallmark of aging that can cause damage to organs like the brain. Furthermore, in rats fed a high-fat diet or a diet high in refined carbs, DHA was shown to counter memory loss. 

Interestingly, high levels of fat and refined carbs are major components of American-style fast food. While human studies are needed, it could be that fast food contributes to brain aging and cognitive impairment. Thus, it is possible that omega-3s can counteract some of the ill effects of obesity triggered by eating junk food, including memory loss.   

Vitamin D3 

Attia says he takes 5000 IU of vitamin D3 every morning, partly because of the low risk of negative effects and moderate potential benefits. Although, he believes that most vitamin D3 studies are poorly done and provide little value. 

Still, 2000 IU of vitamin D3 combined with 1 g of omega-3s and exercise has been shown to reduce the risk of cancer by 60%. Furthermore, vitamin D3 has been shown to reduce cancer cell growth in a laboratory dish while increasing NAD+ levels. Additionally, vitamin D3 supplementation prevented arthritis in a mouse study. These benefits may be due to vitamin D3 enhancing the immune system, which includes reducing inflammation.

Magnesium 

While Attia says he tries to get 1 g of magnesium a day, it is unclear exactly how he does this. He says he uses the brand SlowMag and mentions magnesium oxide, but SlowMag doesn’t sell a product containing this form of magnesium. They do, however, have a product containing magnesium chloride, which may increase absorption more than magnesium oxide. The recommended dose for SlowMag magnesium chloride is 286 mg. 

He also takes magnesium L-threonate from Magtein, which he says is the only company licensed to make L-threoante. The recommended dose for this form of magnesium is 144 mg. Since, when combined with the magnesium chloride, this only equals 430 mg of magnesium, it is unclear where he gets the other 670 mg of magnesium. This could be from AG1, his diet, and a magnesium oxide supplement.

There is a lack of studies testing the effects of all these different forms of magnesium, especially as it pertains to aging. However, geroscientists agree that one of the primary interventions for healthy aging is a balanced diet with sufficient levels of essential minerals, including magnesium, which can be found in foods like nuts, seeds, and whole grains. 

B Vitamins 

Attia says he takes methyl B12 and methyl folate, which are methylated versions of vitamin B12 and folate (aka vitamin B9). While he uses Jarrow Formulas, the dose he takes isn’t completely clear, saying he takes the “standard” dose. Assuming the standard dose is the lowest dose, he most likely takes 400 mcg of methyl folate and 500 mcg of methyl B12. He also takes 50 mg of vitamin B6 three times a week because too much may lead to neuropathy.

The reasoning behind taking these B vitamins is to lower homocysteine levels. High levels of homocysteine — an amino acid that builds up naturally in our body with age — is associated with an increased risk of dementia. Several human studies suggest that the benefits of omega-3s against dementia can only be incurred with sufficient vitamin B6, B9, B12 intake, which lowers homocysteine levels. 

Aspirin 

When Attia says he takes “baby” aspirin, he is probably referring to low-dose aspirin, which is 81 mg of aspirin. Low-dose aspirin is marketed as protecting the heart, which it could do by reducing inflammation, but Attia mentions that the cardioprotection evidence is weak. He goes on to say that he doesn’t think there is an evidence-based reason for taking baby aspirin.

Critically, aspirin can cause internal bleeding, especially in older individuals. Therefore, the risk of taking low-dose aspirin may outweigh its benefits, particularly in older individuals. Attia says that since he is relatively young (50 years old), the risks are not too high. 

Pendulum Glucose Control 

Pendulum Glucose Control is marketed as the only clinical-grade probiotic — beneficial gut bacteria — for type 2 diabetes. Attia mentions that he takes a serving of this probiotic (2 capsules) first thing in the morning with his AG1. He also mentions a clinical trial showing that the probiotic lowers glucose levels in type 2 diabetes patients. He explains that he just started taking the supplement and is testing whether it lowers his own blood glucose levels.  

AG1 (previously called Athletic Greens)

Of the supplements on this list, Attia is affiliated with only AG1, for which he is an investor and advisor. While AG1 may be beneficial and is likely safe, there is a lack of evidence confirming the safety or effectiveness of AG1 powder. 

Night Supplements

Ashwagandha 

Attia says he takes 600 mg of Solgar brand ashwagandha every night. Like Attia, “walking longevity experiment” Bryan Johnson also takes this dose of ashwagandha every day. However, there are no recent studies showing that ashwagandha has direct anti-aging benefits.   

Glycine 

Attia says he takes 2 g of Thorne brand glycine every night. Combined with N-acetylcysteine (NAC), glycine has been shown to increase the lifespan of mice. Furthermore, the same researchers showed that glycine combined with NAC reverses signs of aging in older adults, including cognitive impairments. While at least one study has shown that NAC on its own prevents artery cholesterol buildup in old mice, there is a lack of studies showing the anti-aging benefits of glycine on its own. 

Magnesium 

As part of his nightly stack, Attia takes his second dose of magnesium L-threonate. Again, it is unclear what the exact dose is here, but Magtein recommends taking about 2 capsules in the morning and two at night, so this would be a 72 mg dose if Attia takes two capsules at night. 

Phosphatidylserine 

Phosphatidylserine is a type of phospholipid — fat — that may counteract brain aging. However, Attia says he uses about 400 mg of Jarrow brand phosphatidylserine to overcome jetlag. Notably, getting quality sleep is a pillar of healthy aging, so overcoming jetlag with this supplement could promote better sleep, indirectly lending to the anti-aging benefits associated with sleep. 

How To Know if They Work 

In addition to mentioning the supplements he takes, Attia talks about how there are no well-established biomarkers — measurable biological indicators — for the underlying causes of aging. Therefore, it is difficult to know when anti-aging supplements are working. He does point out, however, the available biomarkers for some of the supplements he is taking. For example, his goal is to achieve a red blood cell EPA/DHA content of 12% and to have homocysteine levels below 9 micromoles per liter of blood. 

Still, as we wait for proper aging indicators, some supplements may affect the health indicators we are used to, such as insulin levels, waist circumference, and blood pressure. Indeed, such measures have been shown to be influenced by anti-aging molecules like NMN. For example, NMN has been shown to lower blood pressure in overweight individuals and hypertension patients. Therefore, our overall health and fitness levels could be good indicators of whether or not the supplements we are taking work. 

Always remember to consult a physician before trying any of these supplements.