Peter Attia's Supplement List

Summary

In this insightful discussion, the speaker shares their personal supplement regimen, emphasizing the importance of individualization based on health needs. They cover various supplements, including fish oil, vitamin D, magnesium, and probiotics, discussing their reasons for taking them and the nuances of dosage. The speaker expresses skepticism about existing research, advocating for a critical approach to supplement use and the importance of monitoring health markers. With a focus on evidence-based practices, the conversation encourages listeners to consult healthcare professionals and adapt their regimens based on new findings.

Takeaways

• 😀 Peter reduced his daily B6 intake from 50 mg to three times a week due to potential neuropathy risks associated with excessive B6 consumption.
• 🐟 He takes EPA and DHA supplements from fish oil, aiming for a red blood cell membrane concentration of around 12%.
• 🌞 Peter consumes 5,000 IU of vitamin D daily, believing the risk is low and that many studies on vitamin D may be poorly conducted.
• 💊 He uses Slow Mag for magnesium supplementation, targeting approximately 1 gram of total elemental magnesium daily.
• 🧬 Peter takes methylated forms of folate and B12 to maintain his homocysteine levels below 9, with a focus on individual methylation capabilities.
• 💉 He takes a baby aspirin daily, though he questions its necessity and effectiveness, especially in relation to bleeding risks.
• 🌙 At night, Peter consumes 600 mg of ashwagandha and 2 grams of glycine to support relaxation and sleep.
• 🥤 He starts his day with Athletic Greens (AG1) and a probiotic called Pendulum glucose control for digestive health.
• 📉 Peter is conducting a personal experiment with the Pendulum probiotic, looking to improve his blood glucose levels.
• 🔄 His supplement regimen has changed over the past year, reflecting ongoing adjustments based on research and personal health goals.

Q & A

What led the speaker to reduce their intake of Vitamin B6?

The speaker reduced their intake of Vitamin B6 from 50 mg daily to 50 mg three times a week due to concerns about potential neuropathy from excessive intake and the realization that the body likely does not need as much B6 as previously thought.

Why does the speaker take fish oil supplements, and what is their dosage?

The speaker takes fish oil supplements, specifically Carlson's EPA and DHA, at a dosage of four capsules daily to achieve a target red blood cell membrane concentration of approximately 12% for EPA and DHA.

What is the speaker's perspective on the research surrounding Vitamin D?

The speaker is critical of the research on Vitamin D, stating that many studies are poorly conducted and that dosing and compliance issues have led to an unclear understanding of its effectiveness.

What forms of magnesium does the speaker take and why?

The speaker takes several forms of magnesium, including Slow Mag, magnesium L-threonate, and magnesium oxide, aiming to reach a total intake of about 1 gram of elemental magnesium per day.

How does the speaker monitor their B12 and homocysteine levels?

The speaker monitors their B12 levels through biomarkers and focuses on keeping their homocysteine levels below nine by taking methyl folate and methyl B12 from the Gerro brand.

What are the potential risks associated with taking baby aspirin, according to the speaker?

The speaker notes that while baby aspirin may offer cardiovascular benefits, the risks, especially bleeding risks in older individuals or those prone to injuries, can outweigh these benefits.

What is the speaker's current regimen for ashwagandha and why was it changed?

The speaker currently takes 600 mg of ashwagandha from Solgar and switched brands to find a more potent version that may provide better results.

What is the purpose of taking glycine in the speaker's supplement routine?

The speaker takes 2 grams of glycine, which may contribute to various health benefits, although specific details on its intended effects are not provided in the transcript.

Why does the speaker include Athletic Greens in their morning routine?

The speaker includes Athletic Greens (AG1) in their morning routine as a comprehensive green drink, although they also disclose that they are an investor in the company.

What recent probiotic is the speaker trying and what are its expected benefits?

The speaker recently started taking Pendulum's Glucose Control probiotic, which is believed to improve glycemic markers based on its effectiveness shown in clinical trials, specifically in reducing hemoglobin A1c and postprandial glucose levels.