Dr Peter Attia - The 5 Crucial Supplements Everyone Should Be Taking

Summary

The transcript discusses the importance of supplementation for overall health and performance, particularly for individuals engaged in physical activities like gym workouts. Magnesium is highlighted as a crucial supplement, with various forms catering to different needs such as muscle function, cognitive benefits, and GI regularity. Creatine monohydrate is recommended for performance, with a daily dose of five grams being sufficient for most. Methylated B vitamins are suggested for those with elevated homocysteine levels, which can be a risk factor for dementia and cardiovascular disease. Curcumin, in its activated form, is noted for its anti-inflammatory properties, beneficial for recovery from injuries like an Achilles tear, which the speaker discusses in detail. Omega-3 supplementation is also touched upon, with a preference for brands that offer high EPA and DHA content. The speaker emphasizes the significance of choosing reputable brands with third-party testing, such as Momentus, to ensure quality and safety of the supplements.

Takeaways

• 🏋️‍♂️ **Magnesium** is considered beneficial for most people, particularly for those who are active and want to prevent cramping and improve cognitive function. Different forms of magnesium serve different purposes, such as GI regularity and muscle function.
• 💪 **Creatine Monohydrate** is recommended at a consistent daily dose of five grams for performance enhancement and energy. Loading phases with higher doses are no longer considered necessary.
• 🧠 **Methylated B Vitamins** might be useful for individuals with elevated homocysteine levels, which are linked to certain health conditions like dementia and cardiovascular disease.
• 🍀 **Activated Cumin (Curcumin)** is noted for its anti-inflammatory properties and is used to support recovery and reduce inflammation.
• 🦈 **Omega-3 Fatty Acids** are essential for brain health and are often recommended through supplementation, especially for those who don't consume enough seafood.
• 🔍 **Individualization** is key in supplementation. What works for one person may not work for another, and personal health goals and conditions should be considered.
• 📉 **Homocysteine Levels** are an important biomarker for certain diseases, and methyl B vitamins can help regulate them, though the exact relationship with diseases is still being studied.
• 💊 **Supplement Timing and Absorption** matters. For example, magnesium and creatine have different absorption rates and should be taken at optimal times for their intended benefits.
• 🚫 **GI Upset** can be a side effect of certain supplements, and dosage adjustments may be necessary for individuals who experience this.
• 🏃‍♂️ **Physical Activity Considerations** are crucial when returning to sports after a long break, as rapid increases in physical activity can lead to injuries.
• 🛡️ **Third-Party Testing** is important for supplement quality and safety, ensuring that the product contains what it claims and is free from contaminants.

Q & A

What is the significance of magnesium supplementation?

Magnesium is essential for various bodily functions, including muscle function, cognitive benefits, and GI regularity. It can help with performance, energy levels, and potentially reduce cramping, especially in individuals who are very active and sweat a lot.

What are the different forms of magnesium mentioned in the transcript?

The transcript mentions slow-release magnesium (Slow Mag), magnesium oxide (for GI health), magnesium L-threonate (for cognitive benefits), and possibly another form, though it's not specified.

How much creatine monohydrate is recommended daily in the transcript?

The transcript suggests a daily intake of five grams of creatine monohydrate, which can be mixed with electrolytes and water during a workout for convenience.

What is the role of methylated B vitamins in supplementation?

Methylated B vitamins can help regulate homocysteine levels, which when elevated, are associated with an increased risk of dementia and cardiovascular disease. They are used as a proxy to assess potential brain health benefits.

What is TMG and how is it used in supplementation?

TMG, or trimethylglycine, is used to titrate homocysteine levels. It is particularly useful for individuals with elevated homocysteine levels to help normalize them, which may have indirect benefits for brain and heart health.

What is the significance of activated cumin or curcumin in supplementation?

Activated cumin, or a more bioavailable form of curcumin, is beneficial for its anti-inflammatory properties. It can be particularly useful for recovery and reducing inflammation, as mentioned in the context of an Achilles injury.

Why is supplementation with Omega-3s important?

Omega-3s are crucial for brain health and have anti-inflammatory properties. They are often recommended for individuals who do not frequently consume seafood, which is a natural source of these fatty acids.

What is the recommended dosage of Omega-3 supplements?

The transcript mentions taking three of the most potent Omega-3 supplements available, which are likely high in EPA and DHA. The dosage may vary based on individual needs and blood cell membrane levels.

How does the timing of Omega-3 supplementation affect its efficacy?

The transcript suggests that timing the Omega-3 supplementation with a fatty meal can enhance absorption. However, the speaker emphasizes the importance of consistency in taking the supplements at set times, such as AM and PM.

What is the significance of the MTHFR gene in the context of B vitamin supplementation?

The MTHFR gene is involved in the metabolism of certain B vitamins. Variants of this gene can affect how individuals process these vitamins, which is why it's important to consider when choosing the form of B vitamins to supplement with.

What is the role of momentus in the transcript?

Momentus is a supplement company mentioned in the transcript for its rigorous third-party testing and NSF certification for sport. Their sleep packs are highlighted as a favorite product of the speaker, used to improve sleep quality.

What is the advice given for individuals returning to sports after a long break?

The advice is to reintegrate the sport very slowly to avoid injuries, especially for those who have gained significant muscle and weight since they last played. The speaker shares a personal experience of an Achilles injury that resulted from a rapid return to cricket after a long hiatus.

Outlines

00:00

💪 Supplementation for Performance and Energy

This paragraph discusses the importance of supplementation for improving performance, energy, and overall health. The speaker emphasizes the individualized nature of supplementation but highlights magnesium as a key supplement that most people could benefit from. They delve into the various forms of magnesium, including slow-absorbing magnesium for minimizing cramping, magnesium oxide for GI health, and magnesium L-threonate for cognitive benefits. The speaker also mentions creatine monohydrate, suggesting a daily dose of 5 grams, and discusses the potential benefits of higher doses. Additionally, they touch on methylated B vitamins and TMG for managing homocysteine levels.

05:02

🏃‍♂️ Recovery and Injury Prevention

The speaker shares their personal experience with a severe Achilles injury and the subsequent recovery process. They emphasize the importance of slowly reintroducing sports and activities to prevent injuries, especially for those who have gained significant muscle mass since their teenage years. The speaker also discusses various strategies they employed to reduce inflammation and promote recovery, including curcumin, vitamin C, and other supplements. They stress the importance of a comprehensive approach to recovery and the need for patience and persistence.

10:02

🛡️ Importance of Omega-3s and Quality Supplements

The speaker discusses their supplementation routine, with a focus on Omega-3s. They mention taking a high-potency fish oil supplement to maintain optimal EPA and DHA levels in their red blood cells. The speaker also emphasizes the importance of choosing high-quality, reputable supplements, citing Momentus as an example. They highlight the rigorous third-party testing and NSF certification for sport that ensures the purity and efficacy of Momentus products. The speaker also mentions their use of Momentus sleep packs to improve sleep quality and overall well-being.

Keywords

💡Magnesium

Magnesium is a mineral that plays a crucial role in many biological systems, including muscle and nerve function, energy production, and the maintenance of a healthy immune system. In the video, it is mentioned as a supplement that most people could benefit from, with different forms catering to various needs such as performance, avoiding cramping, GI regularity, and cognitive benefits. The speaker discusses personal use of multiple forms of magnesium to address these different aspects.

💡Creatine Monohydrate

Creatine monohydrate is a popular sports supplement that helps to improve athletic performance, particularly in high-intensity, short-duration activities. It is known to enhance strength, increase lean muscle mass, and aid in muscle recovery. The speaker mentions taking five grams daily, typically during a workout, and discusses the history of loading protocols versus consistent daily dosing.

💡Methylated B Vitamins

Methylated B vitamins refer to the active, biologically available forms of B vitamins, which are essential for various metabolic processes in the body. They are particularly important for maintaining healthy homocysteine levels, which when elevated, can be a risk factor for certain diseases. The speaker suggests that supplementation with methylated B vitamins might be beneficial for individuals with high homocysteine levels to improve cognitive function and cardiovascular health.

💡Trimethylglycine (TMG)

Trimethylglycine, or TMG, is a supplement used to help regulate homocysteine levels in the blood. High levels of homocysteine are associated with an increased risk of heart disease and cognitive decline. The speaker discusses TMG in the context of managing homocysteine levels and its indirect link to brain health and cardiovascular disease.

💡Curcumin

Curcumin is the active compound found in the spice turmeric, known for its potent anti-inflammatory and antioxidant properties. It is often used as a supplement to support general health and reduce inflammation. The speaker mentions taking a more bioavailable form of curcumin called activated cumin or curcumin, which is believed to have better absorption and effectiveness.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that are important for brain function, as well as for maintaining heart health. They are typically obtained through diet, particularly from fatty fish, but can also be supplemented. The speaker discusses the importance of Omega-3 supplementation, especially for those who do not frequently consume seafood, and mentions taking a specific brand to ensure adequate intake.

💡Inflammation

Inflammation is the body's natural response to injury or infection and is a key part of the healing process. However, chronic inflammation can lead to various health issues. The speaker talks about their personal experience with managing inflammation, particularly after an Achilles injury, and the various strategies they employed, including supplementation and dietary changes.

💡Achilles Injury

An Achilles injury refers to damage to the Achilles tendon, which connects the calf muscles to the heel bone. The speaker shares their experience of a complete tear of the Achilles tendon, the subsequent recovery process, and the importance of a good rehabilitation plan. The injury serves as a cautionary tale about the risks of reintroducing sports after a long break, especially without proper preparation.

💡Supplementation

Supplementation refers to the act of taking dietary supplements to increase the intake of certain nutrients that may not be sufficiently obtained through diet alone. The video discusses various supplements, their purposes, and how they can be tailored to individual needs for performance, health, and recovery.

💡Momentus

Momentus is a supplement company mentioned in the video that is known for its rigorous third-party testing and high-quality products. The speaker endorses Momentus, particularly its sleep packs, which contain evidence-based ingredients to promote better sleep. The company's commitment to transparency and safety, with products being NSF certified for sport, is highlighted.

💡NSF Certified for Sport

NSF International is an organization that certifies products to ensure they are safe, free from contaminants, and match the label claims. The 'NSF Certified for Sport' certification indicates that the supplement has undergone testing to ensure it is safe for athletes and complies with strict standards, including those required by the Olympics. The speaker emphasizes the importance of this certification when choosing supplements.

Highlights

Magnesium is considered a beneficial supplement for most people, especially for those who are active and looking to improve performance and energy levels.

Different forms of magnesium serve various purposes, such as organic and inorganic forms, and can be chosen based on the desired benefits like performance, GI regularity, or cognitive function.

The speaker takes multiple forms of magnesium, including slow-absorbing magnesium for minimizing PVCs and cramping, magnesium oxide for GI health, and magnesium L-threonate for cognitive benefits.

Creatine monohydrate is recommended at a daily dose of five grams, typically taken during a workout for enhanced performance.

High doses of creatine (10-20 grams a day) were historically used but are no longer considered necessary; five grams daily is sufficient to reach saturation levels.

Methylated B vitamins may be beneficial for individuals with elevated homocysteine levels, potentially improving brain health and cardiovascular function.

Trimethylglycine (TMG) is used to normalize homocysteine levels, which is associated with a reduced risk of dementia and cardiovascular disease.

Activated cumin or curcumin is highlighted for its anti-inflammatory properties and is noted for its bioavailability.

The importance of a comprehensive recovery plan after an injury, such as an Achilles tear, is emphasized for regaining strength and function.

A gradual reintroduction to sports after a long break, especially for individuals who have significantly changed in weight or muscle mass, is advised to prevent injuries.

Omega-3 supplementation is crucial for those who rarely consume seafood, as it supports brain and heart health.

The benefits of Omega-3s include supporting endothelial function and heart health, with EPA and DHA being the key components.

The speaker takes Carlson's brand of Omega-3 supplements, adjusting the dosage based on blood cell membrane levels of EPA and DHA.

Momentus supplements are recommended for their rigorous third-party testing and NSF certification, making them suitable for athletes at all levels, including Olympians.

Momentus sleep packs are praised for their evidence-based ingredients that promote restful sleep and are backed by a 30-day money-back guarantee.

A discount of 20% is offered on all Momentus products for listeners of the show, using the code 'modern wisdom'.

Transcripts

talk to me about what you consider to be

the basic supplements most people should

at least be considering I'm aware that

this is incredibly individualized but

most people want to perform better have

some good energy do well in the gym so

on and so forth what are the areas in

which most people should be at least

looking at supplementation or are there

any at all I mean I think most people

probably would benefit from magnesium so

you have to then decide on which which

ways to take it

um I did a whole podcast on this because

it is complicated and you want to talk

about the speed with which magnesium

gets absorbed are you talking about

organic inorganic are you taking it more

for performance and avoiding cramping

are you taking it more for GI regularity

are you taking it more for cognitive uh

benefits so all of those would be

different forms I actually take three

maybe four different forms of magnesium

so you're I'm keeping track of both the

total Elemental magnesium I'm getting

but more importantly the for getting it

in and how I'm kind of titrating each

one to these benefits and what are you

going for then um all of the above right

so it's it's it's GI function it's

muscle function which ones I'm taking

yeah so slow mag is my favorite for uh

as its name suggest slowly absorbing

magnesium so you know minimizing any

PVCs and cramping basically for a person

like me who's very active sweats a lot

you know live in

Austin um then I take uh me magnesium uh

oxide which is kind of more the GI

version of that and then I take

magnesium L3 and8 which is the cognitive

part of that so that's the one that

gives you better cognitive absorption

I'm trying to think if I take a fourth

one I probably have some magnesium and

something else I'm taking but those are

the big three okay magnesium yeah uh

creatine monohydrate at five GS daily in

I usually again I don't think it matters

when you take it truthfully but the the

most predictable and routine time for me

to take it is during a workout so just

mixing it in with electrolytes and water

and drinking but put it in with

something else that you're already

drinking exactly otherwise I'll forget

to drink it uh I can't remember was it I

think it was Tim Ferris who was talking

about uh some benefits from much higher

doses of creatine 10 to 20 grams a day

have you looked at any of this have you

seen any of this stuff uh yeah I mean

look when I was a kid that's how you

dosed it you would load it you would do

30 a day for a week and you 30 gr a day

for a week and then down to five a day

now

my last look at this literature said

that was not necessary at all and taking

five a day you'll very quickly get to

your saturation levels and you're

totally fine is there a size of human

for whom if you're 260 lb should that be

a little bit more that's possible I and

if you're

a20 woman 110 woman maybe would you keep

it at 5 I mean I do and and the only

time I sort of tell people to dial it

down is if they get GI upset from it

which some people do okay magnesium

creatin

um I think a lot of

people probably could use a little bit

of help with methylated B vitamins maybe

some TMG um again I what's TMG trimethyl

glycerate which is

um basically we would use these to

titrate homocystine levels so if a

person's homosysteine levels are

elevated um you can basically get their

homocysteine levels normalized with

methyl B vitamins now there we don't

really have trying to think we have one

study that speaks to the efficacy of

that for brain health

um but by but but we're what we're doing

is using a proxy which is we know that

homosysteine levels when elevated play

role in at least two diseases right

dementia and dementing diseases and

cardiovascular disease um and so by you

know asking the question if you lower

homocysteine levels do you address that

you're asking the question indirectly is

homocysteine causally related to those

diseases or not um and looking at the

neurodegenerative side it appears more

likely that it is and there's a very

clear mechanism for how homosysteine um

could be caused L related in

cardiovascular disease Visa its impact

on endothelial function and endothelial

health but I would say that like like

that's kind of a soft recommendation um

I've got one copy of

c677 RT whatever I I I you know how many

people I've met in my life who have the

wild type for both MTHFR genes and you

have to keep in mind how many people

I've looked at in the past 15 years um

I've seen two people that have the wild

types so everybody has has one of the

Snips on these genes they're they're I

don't I actually think they should be

the wild type truthfully I don't even I

think we've got it backwards well we had

to when we for we recently did a

reformulation of of neonic the drink and

uh I was like guys can you just check

we're using natural folate for this

right they're like yeah we are I was

like we're using methyl cobalamine right

we're using methylated B12 yeah we are

but you just don't realize how many

especially if you are thinking about

homosysteine levels if you're thinking

about how taking B vitamins and you're

not thinking about that it's totally not

oh this could be like folic acid or this

could be the non-methylated version of

right of the B vitamins really

interesting um I take the cumin what's

that it's uh activated cumin curcumin

yeah it's basically a a more liberated

form of curcumin so more bioavailable

liquid no capsule yeah what do just more

expensive uh good question I don't I

don't remember the dose it might be 300

milligrams but I'm not sure okay

um it's amazing for how often I'm asked

this question you'd think I would know

this better

um there there's other things I just

don't recall them magnesium yep creatine

methylated B vitamins if appropriate to

bring homosysteine in line

yep cumin Orin thumin special cumin I

used an absolute ton of C in when I I

ried in Achilles 4 years ago and uh I

went through playing Cricket the the

British way and um uh I just threw the

kitchen sinking it was covid I had

nothing else to do uh so I asked every

person that I could how can I keep

inflammation down how can so uh

tb500 uh bpc

157 every tart cherry juice like any

waving Sage over the top of it making a

incant at the full moon all of that

stuff I did all of the things and uh the

recovery was actually actually really

really good if anyone ever considers

blowing out their Achilles doing it

during a pandemic is actually a really

good time to do it because there's

nothing else to do and I grew it back

nice it's probably the injury I'm most

afraid of it's 12 months of full very

intense so do you have a sense of why it

happened so I went back to as many

people I mean this should be a public

service announcement if you used to play

a sport when you were in your teens and

you're now 35 or something and you think

I'm going to pick that sport

backup very very slowly reintegrate it

the number of friends that during their

teenagers played basketball and then

decide to go and play basketball now

that they're 34 and they've spent the

last two decades gaining muscle in the

gym and they're nearly twice as heavy as

they were when they played this and

within the first couple of games they

blow out an MCL the number of friends

I've had there like a list of friends

that have done this just in my friend

group uh and for me I was did one

training session to play

cricket performed sufficiently well

during that session that I got invited

to play on the Saturday and then with a

very limited warm-up as normal sort of

Club Cricket is uh stepped out to bat

and was having so much fun it was great

the Sun was shining my dad was over the

far side we slowed the halt of wickets

that we were losing and I was like this

the first time I've picked up a bat

apart from the net that I did on the

Wednesday this is the first time I've

picked up a bat in over a decade I'm

like 35 not out I'm playing really good

shots and I just pushed a single through

the covers on the right hand side and

set off to run and then as I I felt

something weird did you hear it no but

there was shouting at the same time uh

from the the players on the the Fielding

team and then as I went to put my right

foot on the floor it was like if you

tried to step on a an infl flatable

water bed on water and it just went like

that and then the bastards ran me out so

while I was laid on the floor like this

in the middle of in the middle of the

pitch they went and picked the Bales off

which meant I didn't get like a uh

whatever it is an injured like DNC did

not complete or whatever uh they

actually ran me out which was fine

that's okay uh I think the reason that

it would have happened was we' done

shuttle runs on the wed day I wasn't

doing a massive amount of like high PLO

stuff and then when I set off you're

wearing spikes on a very hard uh surface

and it's digging into packed dirt which

is what the strip is that you're bowling

on and I pushed this shot through the

covers and then set off with my back

foot heel would have been a little bit

off the ground so calf would have been

lengthening as I'm Contracting and then

it would have just hit the floor and

went and that was me for you know 12

months uh 13 days and then got uh did

you complete tear yeah folded attachment

fold attachment yeah so got carried back

over and I knew

within 3 seconds I was like I think

that's what that is and I just I didn't

know enough about it if I'd known more

about it I would have been more scared

um but on the flip side of that my uh

calf strength now and Mobility I've got

really insane dorsy flection but for

anyone that does do it or anyone that's

done it recently yeah it's going to be a

long rehab or if you if it happens in

future it's going to be a long rehab and

it's going to Su and you you're going to

feel a little bit unhappy about it but

my function strength power everything is

back to where it was including

muscularity so if you looked at my car

totally symmetric I overshot it on my

right on the one that I busted and then

had to go and do more work on the left

because I built that one back up and um

yeah I I think good rehab plan take your

time getting back to it and within 12

months you'll be doing everything that

you were able to do and within two to

two and a half years you won't know that

it's there the only way that you can

tell is if you look or if you give it a

squidge cuz it's it's a like a girthy

it's a girthy boy now but um one of the

things you haven't mentioned is Omega 3s

oh thank you I do take that as well I'll

keep you right um talk to me about

anything else I should be taking because

you're going to remind

me um Ronda Patrick is on the show big

on Omega 3s really Tu me through some

interesting stuff to do with uh eth

Esters versus

the

reactivated

version yeah I used to know this and I

have I don't know it anymore what are

you taking I take

Carlson's um I think there are a couple

of Brands out there Nordic Naturals car

using that are pretty good I and I've

gone back and forth with them and then

we you know you test your levels to kind

of see where you're getting the most

bang for your um By Buck I don't mean

dollar but how many of the things how

many of the horse pills you have to take

do you know how many you're taking day I

take three

of the most potent one that they make

which I think is called Elite or supreme

or something like that whatever the most

expensive one is presumably yeah but

it's got the most EPA and DHA in it are

you timing that par is it with a fatty

meal um yeah I I I mean because I'm my

compliance is the most important thing I

have an AM and PM slide of of things

that I take so I think I take one in the

am two in the PM or maybe it's the

reverse um so but the the point is I

just know what I'm I used to take two

and two but I've titrated it back a

little bit so I'm doing it based off

what the EPA and DHA levels are in the

red blood cell in the membrane yeah yeah

it's uh and I'm sort of trying to keep

it between 10 and 12% it's just for me

cooking seafood at home is so rare like

it's the it's all of the other thing red

meat ground beef even liver is more

likely to do that than for me to

actually think oh I should buy salmon

and I should it's just one of those

things that kind of doesn't really

appear to me and I often try and do it

when I go out for food one thing I've

fallen in love with over the last year

is oysters dude I love oysters now I've

become this is what being an adult is

you drink coffee and you have Oysters um

but I've really enjoyed that but at home

it just doesn't Factor so for me

supplementation when it comes to that I

think is probably really important I

think so in other news this episode is

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