- Dr. Peter Attia is extremely popular with those seeking longevity.
- Atia shared her morning supplement routine on a recent podcast, detailing that she takes at least nine different types.
Dr. Peter Attia Really He doesn’t want to tell you what supplements he takes.
“Why do people care about the supplements I’m taking?” Attia, the wildly popular author of the 2023 New York Times bestseller “Outlive: The Science and Art of Longevity,” joins us for a special Q&A on his podcast. He said this in the episode. Released on Monday.
He wants to be clear: his supplement habits probably aren’t for you.
“No one understands the rationale,” he said. “Nobody understands medical history.”
But he knows you’ll ask, so he’s happy to share what he drinks every morning. These days there are 8 types of tablets. These are mainly vitamins, but his daily regimen also includes baby aspirin and a tablespoon of green powder mixed into a drink.
If you look closely, you’ll see that many of these capsules, tablets, and powders are aimed at heart health. Atia, 50, believes keeping her cardiovascular system healthy and vibrant is one of the most important things she can do for her aging body.
fish oil capsules
“I can never remember their names. It’s very complicated,” he says. “This is like Super EPA or something, but this is the highest EPA version they have. So by taking four of these capsules a day, you’re getting about 2 grams per day. You’re getting EPA and maybe a gram and a half of DHA.”
Fish oil is an excellent source of two Omega-3 fatty acids (EPA and DHA) are best for protecting your heart and improved cholesterol. For this reason, experts generally recommend incorporating about two servings of fatty fish, such as salmon, into your diet each week.
high dose vitamin D
“This is one of those things where I think the risk is very low,” Attia said.
vitamin D is one of the most beloved low-risk supplements in the longevity world and is taken by a variety of top health experts.
This vitamin improves the way our body absorbs calcium and helps maintain strong bones. It also helps prevent muscle spasms and spasms, reduces inflammation, and improves immune function.
immunologist anthony fauci, anti-aging researcher Joao Pedro de Magalhães, and billionaire longevity investor Christian Angermayer all told Insider that they take vitamin D supplements in varying doses. Some people take vitamin D only in the winter, when absorption of vitamin D from the sun is low, while others take it all year round.
Atia’s 5,000 IU dose is probably a bit high. The National Institutes of Health says the safe upper limit for vitamin D is 4,000 IU per day. It says most people are fine with 600 IU a day, but people over 70 should aim for at least 800 IU.
magnesium in 3 different ways
Attia said she takes “a few” magnesium chloride tablets each day, branded as SlowMag, in addition to small amounts of magnesium L-threonate and magnesium oxide.
“Overall, I try to get up to about 1 gram of total or elemental magnesium in my body a day,” he said.
Magnesium, like vitamin D, is great for your bones. It also regulates the function of muscles and nerves, helps control blood pressure and blood sugar levels, and helps cells in the body produce protein and create energy from the food you eat.
But you don’t need to take supplements to get enough of this amazing nutrient.the Rich Found in leafy greens like spinach, bananas, avocados, almonds, cashews and other nuts, lentils, seeds, legumes, milk, yogurt, and fortified cereals.
Methyl folate and methyl B12 — Minimum standard doses of these supplements, one per day
Attia uses a brand of methylfolate and B12 supplement called Jarrow.he said they had something in common genetic variation It can affect how his body processes folic acid, also known as vitamin B9. Folic acid helps prevent heart disease and is abundant in (you guessed it) dark leafy vegetables, beans, whole grains, nuts like peanuts, seeds like sunflower seeds, and eggs.
Ethyl B12 is recommended for the treatment of vitamin B12 deficiency. Deficiency of vitamin B12 causes anemia. Animal foods such as beef, liver, fish, eggs, yogurt, and milk (and fortified plant milks) are some of the best sources of vitamin B12. However, as we age, it can become difficult to extract vitamin B12 from food. Doctors sometimes recommend B12 supplement. I prefer the natural methyl B12 that Atia takes because it is less taxing on the kidneys.
vitamin B6 — but only three times a week instead of every day like before
Attia is concerned about data showing that too much vitamin B6 can cause neurological disorders and damage.
“We don’t need B6 as much as we thought,” he said. “So I cut it down to 50 milligrams three times a week.”
Attia said on the podcast that getting enough vitamin B6 helps our bodies naturally produce homocysteine, an amino acid that, with the help of vitamin B6, fights inflammation. He said it can break down proteins in the body into chemicals that reduce and improve liver health. our body.
“We have to be careful not to overdo it,” he said.
Baby aspirin: “This is kind of a soft call.”
Attia said the scientific evidence on this matter is not very strong because the baby’s aspirin probably doesn’t have as much of a positive effect on his overall heart health.
“I don’t think there’s any evidence-based reason why you should take infant aspirin,” he says.
But he does.
Attia knows that the small heart-health benefits of infant aspirin “will come and go over time,” but says that most older adults “are at significantly higher risk for cardiovascular disease. “Baby aspirin should not be used except in children,” he said.
Doctors say people who have already had a heart attack or stroke or have heart disease can benefit from a daily infant aspirin because they are at very high risk, but for everyone else , the benefits of daily infant aspirin are: debatable.
Aspirin is a blood thinner, which reduces blood clots and can slightly reduce your chances of having a stroke or heart attack. However, the anticoagulant effect also means that taking infant aspirin daily increases the risk of death from bleeding. That’s why, U.S. Preventive Services Task Force Daily baby aspirin is not recommended for people over 60 (the task force notes that daily aspirin may be helpful for at least some people aged 40 to 59, like Atia). , states that whether to take it should be a “personal” decision). )
“I’m always willing to re-evaluate the use of this and any supplements to it if new data exists,” Attia said.
athletic green scoop — The only supplement on this list that Attia says he has a financial stake in promoting.
Attia is an advisor and investor in the supplement company Athletic Greens. He picks up his AG1, its workhorse, and takes his cup of green powder drink mix that he mixes with water. It’s similar to a multivitamin that includes over 20 common vitamins, plus probiotics and digestive enzymes.
And finally, the two probiotic pills he keeps in his refrigerator cost more than $10 a day.
Atia said she had been trying a probiotic called Pendulum’s Glucose Control for several months to see if lab tests improved her blood sugar levels. It’s basically before his breakfast.
Glucose Control is marketed as “the only clinical-grade probiotic on the market for type 2 diabetes management,” and costs between $165 and $215 for a bottle of 30 tablets. Inside there are two types of Clostridium bacteria and three other strains of different genera. (many probiotics There is only one type of bacteria. )
“I take two of these with my ‘Athletic Greens’ in the morning,” he said, adding, “That’s kind of the first thing I take.”
