Peter Attia's Supplement List
Peter Attia MD
10 min, 51 sec
The speaker provides an extensive breakdown of their personal supplement routine, including dosages, reasons for taking them, and changes over time.
Summary
- The speaker reduced daily B6 intake due to potential neuropathy risks and realized lower amounts are needed.
- They highlight the importance of context and medical history when considering supplements, and that online recommendations lack this nuance.
- The speaker takes a variety of supplements including fish oil, vitamin D, magnesium, methyl folate, methyl B12, and baby aspirin, adjusting based on biomarkers and personal health objectives.
- They also take ashwagandha, glycine, and a specific probiotic, with some recent changes to their regimen.
- The speaker stresses that changes in supplements are common and should be informed by individual health data and new research.
Chapter 1
The speaker discusses their previous and current intake of vitamin B6, and the associated risk of neuropathy.
- Initially took 50 mg of B6 daily, but reduced to three times a week.
- Acknowledges neuropathy risk from high B6 intake, though personally asymptomatic.
- Realized that the body doesn't require as much B6 as previously thought.
Chapter 2
The speaker expresses reluctance to share their supplement routine due to concerns about misinterpretation and lack of personalized context.
- Reluctant to share supplement list as it often gets misconstrued online.
- Emphasizes that the rationale and clinical history are crucial for understanding supplement choices.
- Concerned that people may blindly follow their regimen without considering personal health needs.
Chapter 3
The speaker details their fish oil and vitamin D supplementation, including brands, dosages, and treatment goals.
- Takes Carlson's fish oil, aiming for high EPA content, with a total of 2g EPA and 1.5g DHA daily.
- Supplements with 5,000 IU of vitamin D daily, considering it low risk with potentially moderate benefit.
- Uses blood tests to monitor and adjust dosages for targeted health outcomes.
Chapter 4
The speaker takes multiple forms of magnesium and B-vitamins to achieve desired health markers.
- Aims for 1g of total elemental magnesium daily from various sources including slow mag, magnesium L3onate, and magnesium oxide.
- Uses methyl folate and methyl B12 from Jarrow brand to maintain homocysteine levels below nine.
- Adjusted vitamin B6 intake to avoid excess and potential negative effects.
Chapter 5
The speaker describes their use of baby aspirin, ashwagandha, and glycine, noting recent changes and their reasons.
- Takes a baby aspirin daily for cardio protection, but remains open to adjusting based on new evidence.
- Supplements with ashwagandha for stress and glycine for sleep, using specific brands for each.
Chapter 6
The speaker takes specific probiotics for glycemic control and discusses other supplements, including their investments and advisory roles.
- Recently started taking Pendulum's glucose control probiotic to test its impact on blood glucose levels.
- Mentions taking Athletic Greens and a different probiotic, highlighting their advisory and investment relationship with Athletic Greens.
- Describes the regimen for night-time supplements and occasional supplements for travel.
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