5 Crucial Supplements Everyone Should Be Taking (for Longevity)

Dr Peter Attia's Recommendations

Author

My Longevity Experiment
January 12, 2025

The Five Crucial Supplements for Longevity, According to Dr. Peter Attia

In a recent interview, Dr. Peter Attia outlined five essential supplements that he believed most individuals should consider for improved health and performance. His recommendations were rooted in his extensive medical experience and scientific research.

Magnesium: A Versatile Mineral

Dr. Attia emphasized the importance of magnesium and discussed its various forms. He highlighted Slow-Mag, a combination of magnesium chloride and calcium, which enhances absorption. He also mentioned magnesium oxide and magnesium L-threonate. According to Dr. Attia, magnesium supports muscle function, gastrointestinal regularity, cognitive health, and the prevention of cramps. He explained that the different forms of magnesium could be tailored to specific needs. For example, Slow-Mag was preferred for slow absorption to reduce the risk of cramps, while magnesium L-threonate was chosen for its cognitive benefits. Dr. Attia noted that he personally used multiple forms of magnesium to achieve a range of health benefits.

Creatine Monohydrate: Boosting Energy and Performance

Creatine monohydrate was the second supplement Dr. Attia recommended. He explained that it enhanced both physical performance and energy levels. He suggested a daily dosage of 5 grams, highlighting its effectiveness and safety for most individuals.

B Vitamins: Supporting Methylation and Cardiovascular Health

Dr. Attia identified B vitamins as the third crucial supplement, noting their role in methylation and lowering homocysteine levels. These processes are essential for cardiovascular and cognitive health. Although he did not specify a dosage, he advised that B vitamins should be taken as needed, based on individual homocysteine levels. He underscored their importance in maintaining overall well-being.

Trimethylglycine (TMG): Managing Homocysteine Levels

TMG was another supplement Dr. Attia recommended for its role in lowering homocysteine levels. Elevated homocysteine has been linked to cardiovascular and neurodegenerative diseases. Dr. Attia explained that TMG, used in combination with methylated B vitamins, could effectively normalize homocysteine levels. This, he noted, might reduce the risk of diseases associated with high homocysteine.

Activated Curcumin: A Potent Anti-Inflammatory

Dr. Attia discussed the benefits of activated curcumin, emphasizing its anti-inflammatory properties. He recommended using a bioavailable form, typically found in capsules. While he stated that he took approximately 300 milligrams daily, he acknowledged that he was uncertain about the exact dosage. Nonetheless, he highlighted its potential in combating inflammation.

Omega-3 Fatty Acids: Supporting Heart and Brain Health

Finally, Dr. Attia recommended omega-3 fatty acids for their cardiovascular and cognitive benefits. He advised choosing supplements with high levels of EPA and DHA and taking them with meals to improve absorption. These essential fatty acids, he explained, played a significant role in promoting overall health.

Dr. Attia’s insights into these five supplements offered a roadmap for those looking to enhance their health and longevity. By addressing key areas such as cardiovascular health, cognitive function, and inflammation, these supplements could provide significant benefits when used appropriately.

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Who is Peter Attia?

Dr. Peter Attia is a prominent physician, longevity expert, and health enthusiast known for his innovative approaches to optimizing lifespan and performance. With a background in surgery and extensive training in medicine, Dr. Attia’s career has spanned various fields, including general surgery, oncology, and longevity science. He completed his medical training at Stanford University and further honed his expertise during his surgical residency at Johns Hopkins Hospital.

Dr. Attia gained significant recognition through his dedication to bridging the gap between cutting-edge medical research and practical, actionable advice for improving health. His approach is deeply rooted in data and evidence-based practices, with a focus on reducing the risks of chronic diseases and enhancing both lifespan and healthspan.

One of his key contributions is the popularization of metabolic health as a cornerstone for longevity. He has extensively studied and advocated for interventions such as fasting, exercise, and targeted supplementation to delay the onset of age-related diseases. Dr. Attia is also known for his podcast, "The Drive," where he discusses topics like nutrition, exercise, sleep, and mental health with leading experts.

Widely respected for his analytical rigor and commitment to improving public understanding of health, Dr. Peter Attia continues to influence the fields of medicine and wellness, inspiring individuals to take charge of their longevity journey.