Peter Attia Supplements List (with Dosages) 2025: Revealed! What He Actually Takes Daily
If you’re serious about optimizing your health you’ve probably heard of Dr. Peter Attia. Known for his science-backed approach to longevity and performance Dr. Attia shares practical insights on everything from nutrition to exercise—and yes supplements.
Curious about which supplements he actually takes? You’re not alone. With so much conflicting advice out there it’s tough to know what’s worth your time and money. This guide breaks down Peter Attia’s supplement list for 2025 including dosages so you can make informed choices for your own routine.
Who Is Peter Attia?
Peter Attia, MD, is a physician specializing in longevity and performance medicine. You encounter Dr. Attia's work through his podcast, "The Drive", where he interviews experts from fields like nutrition, exercise physiology, and molecular biology. His clinical practice focuses on personalized health strategies using data-driven approaches. Clients often include athletes and executives seeking optimal health outcomes.
You find his research and recommendations referenced in leading medical journals and podcasts, making him a trusted authority for supplement protocols. He’s also the author of "Outlive: The Science and Art of Longevity", which details actionable strategies for lifespan and healthspan extension. His background includes training at Stanford University and Johns Hopkins Hospital, where he developed his expertise in evidence-based health optimization.
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Overview of the Peter Attia Supplements List (With Dosages) 2025
Peter Attia shares a precise list of supplements and dosages based on current evidence and his personalized health protocol. Your understanding of his supplement choices helps you align your regimen with proven longevity approaches. He emphasizes targeted use, scientific backing, and regular review of supplement efficacy.
Attia’s supplement list for 2025 targets core areas such as micronutrient support, metabolic health, cardiovascular health, and cognitive performance. You’ll see that typical regimens include essential nutrients like vitamin D3, magnesium, omega-3 fish oil, and creatine, with specific dosages tailored to clinical need and the best available research. These choices reflect his clinical focus on measurable impact rather than blanket recommendations.
Attia stresses the importance of context in supplement use, indicating that he selects each supplement dose based on bloodwork, health goals, and current scientific data. You benefit most when you apply these principles to your own health decisions by regularly assessing biomarkers and staying current on research.
| Supplement | Example Dosage* | Purpose | Clinical Context |
|---|---|---|---|
| Vitamin D3 | 2,000–5,000 IU daily | Support optimal serum 25(OH)D | Assess vitamin D status |
| Magnesium | 300–400 mg daily | Cardiometabolic support | Adjust for bowel tolerance |
| Omega-3 (EPA/DHA) | 2,000–4,000 mg daily | Lower triglycerides | Use highly purified forms |
| Creatine Monohydrate | 5 grams daily | Muscle and cognitive health | Pair with resistance training |
| Glycine | 3–5 grams nightly | Improved sleep quality | Take 30–60 minutes before bed |
*Dosages reflect common examples from Attia’s recommendations, but you must individualize based on testing and professional guidance.
Attia continually updates his list and dosing guidance to match evolving clinical research in nutrition science, metabolism, and aging. Always monitor your biomarkers when making changes to your protocol, drawing on up-to-date studies as the basis for each supplement’s inclusion and dosage.
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Essential Daily Supplements
Peter Attia prioritizes supplements supported by clinical research to cover daily nutritional gaps and support long-term health. Each core choice addresses specific aspects of nutrition, with suggested dosages reflecting typical protocols from his recommendations and referenced clinical literature.
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Multivitamins
Multivitamins serve as a foundational supplement in Attia’s routine for micronutrient assurance. He generally does not advocate high-dose, broad-spectrum multivitamins for everyone. Instead, he favors targeted micronutrient supplementation based on proven deficiencies or individual risks. When a comprehensive multivitamin is included, it usually features third-party testing, minimal megadosing, and tailored inclusion of nutrients like methylated B vitamins, vitamin K2, and chelated minerals. For example, Attia sometimes references Pure Encapsulations or Thorne Basic Nutrients, using 1–2 capsules daily depending on intake from diet and lab results.
Omega-3 Fatty Acids
Omega-3 fatty acids remain a core part of Attia’s supplement stack for cardiovascular and brain health. He emphasizes EPA and DHA, with preference for molecularly distilled fish oil or algae-based omega-3s. Typical dosages from his discussions and clinical notes range from 2–4 grams combined EPA/DHA per day, adjusted based on omega-3 index bloodwork. Nordic Naturals and Thorne Super EPA are brands often referenced in his protocols.
Vitamin D3
Vitamin D3 supports immune function, musculoskeletal integrity, and metabolic health. Attia recommends serum-based titration, but in the absence of deficiency, a common dosage includes 2000–4000 IU daily, taken with the largest meal for enhanced absorption. When needed, vitamin K2 (MK-7 form, 100–200 mcg daily) is often combined to optimize calcium metabolism and reduce arterial calcification risk.
Magnesium
Magnesium plays a critical role in over 300 enzymatic processes, especially muscle function, sleep, and glucose regulation. Attia typically suggests chelated forms for better bioavailability, such as magnesium glycinate or malate. Daily dosages commonly fall between 200–400 mg, with the precise amount determined by dietary intake, serum or RBC magnesium testing, and tolerance to gastrointestinal effects.
| Supplement | Typical Dosage | Preferred Form / Notes |
|---|---|---|
| Multivitamin | 1–2 capsules daily | Third-party tested, targeted micronutrient formulas |
| Omega-3 Fatty Acids | 2–4 g EPA/DHA | Molecularly distilled fish oil/algae oil |
| Vitamin D3 | 2000–4000 IU | Combined with K2 (100–200 mcg MK-7) if needed |
| Magnesium | 200–400 mg | Glycinate or malate chelate |
Performance and Longevity Supplements
Performance and longevity supplements target cellular energy, muscle function, gut health, and aging-related mechanisms. You gain measurable support in exercise capacity, mitochondrial function, and microbiome balance by integrating these evidence-backed nutrients.
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Creatine Monohydrate
Creatine monohydrate supports muscle performance and cognitive function by enhancing ATP regeneration in cells. Dr. Attia typically uses doses of 5 grams daily, mixed with water or a beverage. Consistent use benefits both athletes and aging adults by improving strength, lean muscle mass, and elements of working memory. Studies from The Journal of the International Society of Sports Nutrition confirm creatine’s role in muscle power, while emerging research links regular supplementation to neuroprotective effects in older adults.
Nicotinamide Mononucleotide (NMN)
Nicotinamide mononucleotide (NMN) increases NAD+ levels, which decrease with age and regulate metabolism and cellular repair. Dr. Attia favors 250–500 mg of NMN each morning, ideally with water and away from food, to support mitochondrial health. Human studies in the journal Nature Communications and research from Harvard Medical School validate NMN’s impact on energy pathways and age-related decline. NMN may improve insulin sensitivity, physical endurance, and markers of cellular aging when integrated with other longevity strategies.
Probiotics
Probiotics deliver beneficial live bacteria to sustain gut health, immune balance, and digestion. Dr. Attia chooses multi-strain formulations that feature species like Bifidobacterium and Lactobacillus at doses of 20–50 billion CFU daily. Probiotics with documented clinical strains are preferred, as these are shown in meta-analyses from journals like Gut Microbes to reduce gastrointestinal symptoms, support nutrient absorption, and lower inflammation levels. Consider aligning probiotic choice with your dietary tolerance and medical history for best outcomes.
Condition-Specific Supplements
Condition-specific supplements target key health priorities in Dr. Peter Attia's protocol. These selections address distinct clinical contexts, optimizing your regimen through personalized dosing and evidence-based nutrients.
Heart Health
Heart health supplements from Dr. Attia's recommendations reduce cardiovascular risk factors. Omega-3 fatty acids (EPA/DHA), taken at 2–4 grams daily, lower triglycerides and inflammation (American Heart Association, 2024). Magnesium, using 200–400 mg of chelated forms per day, maintains vascular tone and supports rhythm regulation. Coenzyme Q10, at 100–200 mg daily, supports mitochondrial function in cardiac muscle. Regular lipid panel monitoring informs ongoing adjustments for these cardiovascular interventions.
Cognitive Support
Cognitive support relies on neuroprotective and neuroregenerative agents. Creatine monohydrate, used at 5 grams daily, supports brain energy metabolism and executive function in both athletes and older adults (Nutrition Reviews, 2024). Omega-3s (EPA/DHA) at daily doses of 2–4 grams improve memory and delay age-related decline (JAMA Neurology, 2023). Glycine, at doses of 3 grams before bed, modulates neurotransmission and enhances sleep quality, which indirectly supports cognitive resilience.
Immune System Support
Immune system support targets micronutrient status and host defense modulation. Vitamin D3, maintained at 2000–4000 IU daily, enhances innate immune response and reduces respiratory infection risk (BMJ, 2024). Zinc, administered as 15–40 mg daily, improves cellular immunity and viral defense, with dose based on dietary intake and blood levels. Probiotics, using multi-strain blends at 20–50 billion CFU daily, balance gut microbiota and improve immune surveillance, especially under metabolic stress.
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How Peter Attia Determines Supplement Dosages
Dr. Peter Attia bases supplement dosages on clinical evidence and personal biomarker data. Each supplement's dosage is grounded in published research, clinical trials, and ongoing scientific reviews. Attia adjusts doses according to individual lab results such as blood nutrient levels, inflammatory markers, or cardiovascular risk factors. For example, if your vitamin D blood levels test below 30 ng/mL, higher D3 dosages are considered until you reach the 40–60 ng/mL target range cited in Endocrine Society guidelines.
Attia incorporates genetic, lifestyle, and metabolic profiles when assessing your supplement dose. For instance, if you have high-intensity training demands, he may recommend above-average creatine intake. He frequently monitors changes in biomarkers, adjusting supplement protocols as new research, like long-term omega-3 studies (JAMA, 2021), emerges.
Dr. Attia prioritizes forms and formulations supported by bioavailability data and safety profiles from peer-reviewed sources. When new clinical evidence updates optimal dosing or risk levels, your protocols are reviewed and revised accordingly.
He integrates a risk-benefit analysis for each supplement by weighing condition-specific needs—such as cardiovascular risk, neurodegenerative risk, or athletic performance. For nutrients prone to excess, like vitamin D or zinc, Attia checks for lab-confirmed deficiencies or toxicities before changing your dose.
For the strongest results, you’ll benefit from individualized supplement dosing, with adjustments based on regular lab reviews, up-to-date research, and your health goals.
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Things to Consider Before Following the List
Dr. Peter Attia’s supplement protocol uses a highly personalized approach, so your context may differ from his clinical recommendations. Individual factors such as genetics, current health conditions, medications, and dietary habits strongly impact how supplements affect your body. If you haven’t completed recent bloodwork or comprehensive biomarker screening, data-driven guidance on supplement types and dosages will be limited.
Scientific research changes quickly, so some recommendations may become outdated as new studies emerge. Review your supplement plan at least annually using recent literature and clinical evidence before implementing changes. Higher dosages of certain nutrients—for example, vitamin D3 or magnesium—can cause adverse effects if not tailored precisely to your needs.
Consult with a healthcare provider who understands clinical nutrition and functional medicine if you want to minimize risks when making changes. Clinical expertise will help you address drug-supplement interactions, detect deficiency risks, and evaluate lab results.
Monitor your biomarkers regularly if you use performance or longevity supplements, since products like NMN and creatine may shift metabolic markers over time. Track cognitive, cardiovascular, and immune-related indicators at intervals to identify early trends in your response.
You get optimal results from evidence-based supplement protocols only if you customize your approach using up-to-date clinical data and ongoing lab monitoring.
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Key Takeaways
- Dr. Peter Attia’s supplement list for 2025 focuses on evidence-based nutrients like vitamin D3, magnesium, omega-3, creatine, and glycine with dosages tailored to individual needs and clinical research.
- Dosage recommendations are always personalized, based on bloodwork, biomarker assessments, and health goals, emphasizing regular monitoring and adjustment as needed.
- Attia prioritizes high-quality, third-party tested supplements and opts for bioavailable forms (e.g., chelated magnesium, molecularly distilled omega-3) to maximize safety and efficacy.
- Supplements are chosen to support key health domains such as cardiovascular health, cognitive performance, metabolic support, and immune balance, but context and clinical oversight are essential.
- Before adopting any regimen, consulting with a healthcare professional and reviewing recent lab results is critical to avoid nutrient excess or adverse interactions.
- Ongoing review of new research and annual evaluation of supplement protocols ensure alignment with the latest scientific evidence and personalized health optimization.
Conclusion
Navigating supplements for longevity and performance can feel overwhelming but Dr. Attia’s evidence-based approach gives you a clear path forward. By tailoring your supplement routine to your unique needs and staying up to date with the latest research you can make more informed decisions about your health.
Always work with your healthcare provider to review your supplement plan and monitor your biomarkers. This way you’ll maximize benefits while minimizing risks—helping you build a personalized strategy that evolves with your health goals.
Frequently Asked Questions
Who is Dr. Peter Attia?
Dr. Peter Attia is a renowned physician specializing in health optimization, longevity, and performance. He is known for his evidence-based approach and hosts the popular podcast "The Drive," where he discusses health topics with leading experts.
What supplements does Dr. Attia recommend for daily use in 2025?
Dr. Attia's core daily supplement recommendations for 2025 include a high-quality multivitamin, omega-3 fish oil (2–4g EPA/DHA), vitamin D3 (2000–4000 IU, often with K2), magnesium (200–400mg, chelated), and glycine. Dosages are tailored to individual needs based on lab results.
How does Dr. Attia determine supplement dosages?
He determines supplement dosages using the latest clinical research and each individual's biomarker data, including blood tests. Dosages are adjusted based on nutrient levels, health goals, and any new scientific findings to ensure precise and effective supplementation.
Why is personalization important in supplement protocols?
Personalization accounts for factors like genetics, current health conditions, medications, and lifestyle. Dr. Attia emphasizes that an individualized approach maximizes benefits and minimizes risks associated with supplement use.
Are performance and longevity supplements part of Dr. Attia’s protocol?
Yes. Dr. Attia includes supplements like creatine monohydrate (5g/day), NMN (250–500mg), and probiotics (20–50 billion CFU) for performance, cellular energy, gut health, and healthy aging, depending on individual needs and scientific evidence.
How often should supplement regimens be reviewed?
Supplement regimens should be reviewed annually or whenever new research emerges. Dr. Attia recommends regular monitoring through recent bloodwork and updating supplement choices to reflect evolving scientific evidence and changes in personal health.
Does Dr. Attia recommend consulting a doctor before starting supplements?
Absolutely. Dr. Attia strongly advises consulting a healthcare provider before starting any supplement protocol, especially if you have medical conditions or take medications, to ensure safety and effective monitoring of biomarkers.
What supplements support heart and brain health according to Dr. Attia?
For heart health, Dr. Attia highlights omega-3s, magnesium, and CoQ10. For cognitive and brain benefits, he recommends omega-3s, creatine, and glycine, all supported by research to enhance brain function, sleep, and cardiovascular protection.
Why should bloodwork be done before starting supplements?
Bloodwork helps identify nutritional gaps, track health improvements, and personalize supplement protocols. Dr. Attia uses blood test results to tailor supplement types and dosages, optimizing outcomes and reducing unnecessary intake.
How does Dr. Attia keep his supplement advice current?
He regularly reviews research, monitors his and patients’ biomarker data, and updates supplement recommendations as new evidence becomes available. This ongoing process ensures his protocols remain safe and effective.
