Dr. Peter Attia's Supplement List for Longevity

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Dr. Peter Attia is a leading longevity and health optimization expert who employs a science-based approach to enhancing lifespan and enriching quality of life. As a respected medical doctor and scientist, he leverages insights from diverse fields like biochemistry, endocrinology, and pharmacology to delay chronic disease and promote wellbeing. Dr. Attia’s methodology focuses on nutrition, physical fitness, sleep, emotional health, and supplements to achieve healthspan and longevity.

His bestselling book, The Longevity Code, and top-rated podcast, The Drive, reveal practical strategies for living vibrantly longer. Dr. Attia also heads up Attia Medical, a preventative healthcare company utilizing advanced testing and technology. Through his research and patient work, Dr. Attia has developed science-backed supplement recommendations to support longevity pathways.

Dr. Peter Attia's Morning Supplements

To start his day on the optimal foot, Dr. Attia takes a suite of supplements that provide a strong nutritional foundation, support energy levels, enhance cognitive function, and optimize overall health. His multifaceted morning stack includes essential vitamins, minerals, omega-3s, antioxidants, adaptogens, and nootropics to cover a wide range of longevity needs. Key ingredients like magnesium, vitamin D, methylated B vitamins, fish oil, curcumin, and Athletic Greens work synergistically to prime the body and mind for peak performance. Dr. Attia chooses best-in-class forms such as magnesium L-threonate and vitamin D3 for enhanced bioavailability. Dosages are personalized based on regular blood testing. His morning ritual establishes a firm baseline of cellular nutrition and function.

Athletic Greens
1 / day
SlowMag (Magnesium)
2-3 tables / day
Curcumin Extract
90-180mg / day
Omega-3 Fatty Acids
2g / day
Vitamin D
5,000 IU/ day
Up to 1g / day
Protein Powder
1 shake / Day

Dr. Peter Attia's Evening Supplements

Dr. Attia curates an evening supplement stack focused specifically on enhancing sleep onset, quality, and duration for restorative rest. His customized sleep stack combines ingredients proven to relax the mind, reduce nighttime cortisol levels, support healthy circadian rhythms, and increase time spent in the deepest, most regenerative non-REM and REM sleep stages. Core elements include glycine, magnesium, ashwagandha, melatonin and phosphatidylserine. Glycine boosts growth hormone release while also improving sleep efficiency. Magnesium L-threonate crosses the blood-brain barrier to exert calming effects directly on the central nervous system. Ashwagandha normalizes cortisol fluctuations that can disrupt sleep architecture. Melatonin helps reinforce the body's natural sleep-wake cycles. Phosphatidylserine lowers cortisol to remove a barrier to deep, undisturbed slumber. These synergistic ingredients enable restorative sleep for the optimum circadian biology underpinning longevity.

2g / Day
600mg / day

Dr. Peter Attia's Jet-Lag Supplements

To minimize the disruptive effects of jet lag when traveling across multiple time zones, Dr. Attia has perfected a science-based protocol of specialized supplements to reset the biological clock. His jet lag stack counteracts the cortisol and melatonin disturbances induced by travel fatigue, stress and light exposure that alter the sleep-wake rhythm. Key ingredients such as melatonin, phosphatidylserine, magnesium, glycine, and adaptogens realign the circadian cycle to the new time zone. Melatonin reinforces the nighttime dip in alertness. Phosphatidylserine blunts untimely cortisol spikes that can delay realignment of the circadian clock. Magnesium and glycine act on GABA receptors to relax the central nervous system for sleep. Adaptogens moderate the stress hormone response. This multi-pathway formula rapidly resets internal rhythms to overcome jet lag.

Sleep Remedy

Peter Attia's Gadgets & Tech

To track biometrics and optimize various aspects of his longevity regimen, Dr. Attia incorporates a range of science-backed gadgets into his daily routine.

Oura Ring - This wearable ring monitors sleep stages, duration, heart rate, heart rate variability, respiratory rate, body temperature and movement. The data helps inform diet, supplementation, sleep hygiene and stress management.

Dexcom G5 Mobile CGM - This continuous glucose monitor measures blood glucose levels in real-time so Dr. Attia can see how nutrition, activity and supplements impact his metabolic health.

ChiliPad - This mattress temperature regulation system cools the surface to an ideal 60 degrees Fahrenheit to facilitate deeper sleep by mimicking the body's natural temperature drop at night.

Mack's Earplugs - Dr. Attia uses these soft silicone earplugs to block ambient noise that can disrupt sleep continuity and quality.

Alaska Bear Eye Mask - By blocking 100% of light, this sleep mask reinforces natural melatonin release for optimal sleep-wake cycle alignment.

Blue Light Blocking Glasses - Dr. Attia wears blue light blocking glasses in the evening to avoid melatonin suppression from screens and environmental light exposure before bed.

KAATSU Training Bands - These inflatable bands restrict venous blood flow to retain blood in extremities during exercise for muscle and strength gains.

Xero Shoes - As his preferred fitness footwear, Dr. Attia trains in Xero barefoot-style athletic shoes to simulate natural walking motion and posture.

Hydro Flask - Dr. Attia keeps this insulated water bottle by his bed to ensure proper nighttime hydration.

Dr. Attia strategically applies scientifically-validated health tracking technology, fitness gear, and sleep accessories to gather data for tailoring and optimizing his longevity plan.

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