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Peter Attia Supplement Stack
Longevity Physician & Author of Outlive
Dr. Peter Attia is a physician and author of the bestselling book Outlive: The Science and Art of Longevity. He focuses on the science of longevity, Zone 2 training, strength training, and metabolic health. His podcast The Drive is one of the most in-depth health podcasts available.
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Supplementation Philosophy
Attia's supplementation philosophy is highly individualized and data-driven. He emphasizes that supplements are the 'last 5%' — lifestyle (exercise, sleep, nutrition, stress management) is the foundation. He regularly tests his biomarkers and adjusts his protocol accordingly. He's skeptical of most supplements but takes those with strong evidence.
Watch: Peter Attia on Supplements
Complete Supplement Stack (7 supplements)
Creatine Monohydrate
5g daily
Attia takes creatine for both muscle preservation (critical for longevity) and cognitive benefits. He considers it one of the most evidence-backed supplements available.
Omega-3 (EPA/DHA)
2-4g EPA/DHA daily
Anti-inflammatory and cardiovascular protective. Attia emphasizes high-dose omega-3 for reducing cardiovascular disease risk, particularly for those with elevated ApoB.
Vitamin D3/K2
5000 IU D3
Attia tests his vitamin D levels regularly and supplements to maintain 40-60 ng/mL. K2 ensures proper calcium metabolism.
Magnesium
300-400mg before bed
Attia takes magnesium for sleep quality and muscle function. He prefers magnesium glycinate or L-threonate for better absorption and fewer GI effects.
NMN
500-1000mg in the morning
Attia takes NMN as an NAD+ precursor, though he acknowledges the human evidence is still limited. He's cautiously optimistic based on animal data and mechanistic reasoning.
Rapamycin
6mg weekly (prescription only)
Attia is one of the few physicians publicly taking rapamycin for longevity. This is a prescription drug — NOT available OTC. Mentioned for educational purposes only.
Metformin
500-1000mg (prescription only)
Attia has discussed metformin for longevity, though he's become more cautious given evidence it may blunt exercise adaptations. Prescription only.