- Dr. Peter Attia says good sleep is essential for longevity.
- Atia said she takes three supplements each night to support her rest and recovery.
- He also tries to take a hot sauna right before bed at least four nights a week and avoids alcohol.
When it comes to nighttime supplements, Dr. Peter Attia believes everyone should find what works for them.
Our health needs are very personal; change over time. Therefore, he doesn’t think it’s a good idea for you to copy his methods 100%.
However, recently, episode Attia, author of the 2023 New York Times bestseller Outlive: The Science and Art of Longevity, shares which supplements he takes on his hugely popular podcast, The Drive. agreed to do Every morningand take some to relax at night.
Atia is serious about preparing her body for quality sleep, and these supplements are just one part of the equation.he said in some words 2022 Podcast Basically, the idea is to “try to avoid as much stimulation as possible before going to bed,” and to get as restful, restorative, and deep sleep as possible.
Because doctors like Attia know that a consistent sleep schedule that prioritizes deep, restful nights consistently leads to better health and lowers your chances of developing age-related chronic diseases.
Atia pops anti-anxiety shrub, a traditional Indian sleep aid
ashwagandha As Insider’s Kate Hull recently reported, this is a traditional Ayurvedic medicine that is rapidly gaining popularity across the United States.
People take it to relieve stress, relieve anxiety, and sleep better. It is unclear how effective it is for anxiety, but National Institutes of Health It states that certain supplements may help with insomnia and stress.
According to the NIH, this shrub also has anti-inflammatory and antioxidant properties, which can be beneficial to your overall health. Taking ashwagandha for several months may also improve male fertility by increasing testosterone levels and improving sperm quality, although evidence for this effect is still somewhat limited.a Summary of available literature in 2018 Only one randomized controlled trial was found to demonstrate an effect for this possibility.
Atia said ashwagandha is one supplement she didn’t take a year ago. He adjusts his supplement formulations based on his own research findings in his clinic, newly published evidence, and a fair amount of trial and error.
He said he took 600 milligrams and “recently switched to the Solgar brand,” but stressed he wasn’t trying to sell him anything by saying that.
“I have no relationship with these companies,” Attia said. “Frankly, I like to support companies that I think are selling good products.”
Dr. Yufang Lin of the Cleveland Clinic she says. I generally recommend a similar 500 mg dose of ashwagandha, but have my patients take it twice a day.
Although it is generally considered safe to take ashwagandha for several months, experts are not sure if taking ashwagandha long-term is a good idea. According to the NIH, in rare cases people taking the supplement have experienced liver problems, and ashwagandha may interact poorly with diabetes and high blood pressure medications.
He takes cholesterol-lowering supplements that are thought to be good for muscle recovery.
Lysine is an essential amino acid that our bodies need to grow and convert fat into energy.
It also helps lower cholesterol and form collagen.
Most people get enough lysine from foods like red meat, cheese, fish, and eggs, but “athletes, burn victims, and vegans who don’t eat beans may need more lysine.” There is a possibility.” mount sinai.
Some athletes use lysine as a protein supplement, and it may also help with muscle recovery.
Atia takes 2 grams of Thorne brand lysine every night.
He uses a special type of magnesium on the market to maintain a healthy mind
Atia takes a brand of magnesium L-threonate called Magtein, and he says people who take this supplement should check the label to make sure it’s authentic.
“Make sure it includes magtein,” he said. “You can buy it from other companies, but it has to be your own combination of magtein, because they are the only ones with the license to make L-threonic acid.”
Magtein says on its website that the product may help maintain cognitive function and memory as we age, as “elemental magnesium may be able to cross the blood-brain barrier.”
Atia’s bedtime routine isn’t just about medicine.
In addition to the pills, Atia often takes a 198-degree Fahrenheit cedar sauna with his wife before bed. (Unlike Atia, if you don’t have regular access to a sauna at home, a warm bath or hot shower can be just as relaxing.)
He also avoids eating for about three hours before entering the house and avoids alcohol most nights.
It’s all aimed at making his sleep as deep and restful as possible, but he stressed on the podcast that it’s still important to continue to enjoy life’s celebrations and regular social events.
“Most of the time you can do this and not become a psychopath,” he said.
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