Peter Attia’s Supplement Stack 2026: Complete List with Exact Dosages & Brands

If you’ve been following the longevity space, you’ve probably wondered what Dr. Peter Attia actually takes every day. The Stanford-trained physician has become one of the most trusted voices in healthspan optimization, and people constantly ask about his personal supplement routine.

Here’s the thing: Attia himself hates talking about this because he knows people will blindly copy his regimen without considering their own needs. But through his podcasts, interviews, and occasional social media posts, we’ve pieced together his complete 2025 stack.

Quick disclaimer before we dive in: What works for a 50-something physician who tracks every biomarker imaginable might not work for you. Attia tailors everything to his specific blood work, genetics, and health goals. Consider this a glimpse into how one expert approaches supplementation, not a prescription for your own routine.

The Complete List: What Peter Attia Takes Daily

Here’s exactly what’s in Attia’s medicine cabinet as of 2025:

Morning Supplements:

• Omega-3 Fish Oil: 2.5g EPA + 1g DHA (Carlson MaxOmega 2000, 4 capsules)
• Vitamin D3: 5,000 IU (to maintain 40-60 ng/mL blood level)
• Magnesium (3 forms): 1g total throughout the day (SlowMag, Magtein, Magnesium Oxide)
• Methylfolate: 400 mcg (Jarrow brand, methylated form)
• Methyl B12: 500 mcg (Jarrow brand, methylated form)
• Vitamin B6: 50 mg, 3 times per week only
• Creatine Monohydrate: 5g (Thorne or Optimum Nutrition)
• Protein Powder: 20-50g (whey isolate or plant-based – Promix, Thorne, or Levels)
• AG1 (Athletic Greens): 1 scoop (AG1, 2 scoops on very active days)
• Pendulum Glucose Control: 2 capsules (Pendulum)
• Theracurmin: 90-180 mg (Theracurmin)
• Baby Aspirin: 81 mg

Evening/Sleep Supplements:

• Glycine: 2g (Thorne powder)
• Ashwagandha: 600 mg (Solgar KSM-66 extract)
• Magnesium L-Threonate: 2 capsules (Magtein brand)
• Melatonin: 1-3 mg (as needed for travel/jet lag)
• Phosphatidylserine: 400-600 mg (for jet lag only, Jarrow brand)

Breaking Down Each Supplement (And Why He Takes It)

1. Omega-3 Fish Oil

Peter takes about 2.5 grams of EPA and 1 gram of DHA daily, which translates to four capsules of Carlson’s highest EPA fish oil each morning. He’s pretty obsessive about this one, actually aiming for an Omega-3 Index of 10-12% in his blood. To put that in perspective, most Americans hover around 4%, which is considered deficient by many researchers studying cardiovascular disease.

The specific product appears to be Carlson Labs Maximum Omega 2000, where four softgels provide almost exactly the EPA and DHA amounts Attia mentions. He’s particular about taking it in the morning with food to avoid any fishy burps, though the high-quality Carlson fish oils rarely cause this issue.

Why such a high dose? The research on omega-3s for brain health is compelling. One study found that 2.3 grams daily slowed cognitive decline in Alzheimer’s patients, while other research in middle-aged adults showed that around 2 grams per day reduces inflammation markers and cortisol levels. For someone focused on preventing neurodegeneration and managing inflammation (which Attia considers one of the key drivers of aging), this makes perfect sense.

He tests his omega-3 levels regularly using the OmegaQuant test to make sure he’s hitting his targets. In fact, he’s mentioned that omega-3 supplementation is one of the few things nearly all his patients end up needing unless they’re eating fatty fish several times a week. Even then, getting to that 10-12% index usually requires supplementation. The research backing omega-3s for cardiovascular protection is extensive, with a major New England Journal of Medicine study showing marine omega-3 supplementation reduced major cardiovascular events by 28% in high-risk patients, with higher intakes associated with lower risk of heart disease death, reduced inflammation, and potentially better mood regulation.

There’s also an interesting interaction with B vitamins that influences his protocol. Research suggests that omega-3’s cognitive benefits might only manifest when you have adequate B vitamin status, which partly explains why he’s so careful about his B vitamin supplementation.

2. Vitamin D3

Attia takes 5,000 IU every morning to keep his blood levels between 40 and 60 ng/mL. He’s mentioned the toxicity risk at this dose is “insanely low,” though he still monitors his levels periodically through blood work. The approach here is purely about optimization rather than correction of deficiency.

The vitamin D research landscape is complicated and often contradictory. Attia has acknowledged that much of the literature is messy, with poorly designed studies and confounding variables. However, he focuses on some compelling findings that make supplementation worthwhile for him. One particularly interesting study showed that when 2,000 IU of vitamin D was combined with omega-3 and exercise, there was a 60% reduction in cancer risk. That’s the kind of risk reduction that gets his attention, especially since vitamin D is cheap and safe at reasonable doses.

Beyond cancer prevention, vitamin D plays crucial roles in bone health, immune function, and possibly muscle strength. A comprehensive review in the Archives of Internal Medicine found that vitamin D supplementation was associated with significantly lower all-cause mortality. Some research even suggests it might help raise cellular NAD+ levels, which ties into broader metabolic health benefits. Attia’s also interested in vitamin D’s potential role in preventing autoimmune conditions and supporting overall immune resilience.

He’s quick to point out that he doesn’t mega-dose like some biohackers who take 10,000 or even 20,000 IU daily. It’s about finding that sweet spot where you correct deficiency without going overboard. The 40-60 ng/mL range he targets aligns with what many functional medicine practitioners consider optimal, though it’s higher than what conventional medicine typically recommends (usually 30 ng/mL is considered sufficient).

The timing matters too. He takes it in the morning with his fish oil, as vitamin D is fat-soluble and absorbs better with dietary fat. Some people worry about vitamin D interfering with sleep if taken later in the day, though the evidence for this is mostly anecdotal.

3. Magnesium

This is where things get interesting and complex. Attia doesn’t just pop a magnesium pill and call it a day. He takes three different forms totaling about 1 gram of elemental magnesium daily, each serving a different purpose in his optimization strategy.

Magnesium oxide is his choice for gastrointestinal regularity. Yes, even longevity experts think about bathroom habits. It’s not well absorbed (only about 4% bioavailability), but that’s actually the point for this purpose. The unabsorbed magnesium draws water into the intestines, promoting regular bowel movements. He’s careful with the dose here because too much can cause loose stools.

SlowMag (magnesium chloride with calcium) provides about 143 mg of elemental magnesium per tablet, and Attia takes two tablets for roughly 286 mg. This form has decent absorption and he uses it for general magnesium coverage, particularly for muscle cramp prevention and overall cellular function. The addition of calcium in SlowMag might seem counterintuitive given some concerns about calcium supplementation, but the ratio in this product is modest.

Magnesium L-threonate (marketed as Magtein) is the crown jewel of his magnesium protocol. This form uniquely crosses the blood-brain barrier effectively, which is why he takes it at night. He typically takes two capsules providing about 144 mg of elemental magnesium. Some small but intriguing studies suggest it might improve cognitive function in older adults by actually raising brain magnesium levels, something other forms struggle to do.

Attia calls magnesium a “cornerstone” of his protocol, and for good reason. Magnesium is involved in over 300 enzymatic reactions in your body, from energy production (ATP synthesis) to DNA repair, nerve transmission, and muscle function. He’s noted that you can have normal serum magnesium levels but still have deficiency symptoms, especially if you’re stressed, exercise intensely, or have certain genetic variants affecting magnesium metabolism.

The total daily dose of 1 gram might seem high, but magnesium deficiency is surprisingly common. Modern food processing and soil depletion mean we get less from our diet than our ancestors did. Stress, alcohol, and intense exercise all increase magnesium needs. Some research suggests adequate magnesium intake is associated with lower risk of cardiovascular disease, better insulin sensitivity, and improved sleep quality. A study published in the Journal of Research in Medical Sciences found that magnesium supplementation improved subjective measures of insomnia, sleep efficiency, and sleep time in elderly subjects.

By using multiple forms, Attia addresses different needs while minimizing side effects. If he took 1 gram of magnesium oxide alone, he’d likely have digestive issues. If he only took threonate, it would be expensive and might not provide enough for his muscle and metabolic needs. This multi-form approach exemplifies his thoughtful, nuanced take on supplementation.

4. B Vitamins

The B vitamin situation is fascinating because it’s all about managing homocysteine, an amino acid that, when elevated, significantly increases risk for both heart disease and cognitive decline. Attia’s approach here is precise and informed by both research and presumably his own lab work.

He takes methylfolate (400 mcg daily) and methyl B12 (500 mcg daily), specifically using methylated forms from Jarrow because they bypass potential genetic issues with folate metabolism. About 40% of the population has MTHFR gene variants that impair their ability to convert folic acid to its active form. By taking methylfolate directly, he sidesteps this potential issue entirely.

The B6 dosing is particularly interesting: 50 mg, but only three times weekly, not daily. This intermittent dosing is intentional to avoid peripheral neuropathy that can occur with chronic high-dose B6 supplementation. Some people have developed nerve damage from taking high doses of B6 daily for extended periods, though 50 mg is relatively modest compared to what caused problems in case reports (usually 100+ mg daily for months).

Homocysteine is an amino acid in the blood that, when elevated, is linked to higher risk of cardiovascular disease and cognitive decline. A BMJ meta-analysis showed that lowering homocysteine levels by 25% through B vitamin supplementation was associated with an 11% lower risk of coronary heart disease and 19% lower risk of stroke. Folate, B12, and B6 work together in methylation cycles to break down homocysteine. Attia has noted that many people (due to genetics or diet) have suboptimal methylation, and that elevated homocysteine may have a negative impact on the body.

There’s another clever reason for the B vitamins that shows how Attia thinks about supplement interactions. Research indicates that omega-3’s brain benefits might only manifest if you have adequate B6, B9, and B12 status. Several studies found that participants with higher B vitamin levels showed enhanced cognitive protection from fish oil supplementation, while those deficient in B vitamins didn’t see the same benefits. Since he’s taking high-dose fish oil, he wants to make sure he’s getting the full cognitive protection.

Beyond homocysteine management, these B vitamins serve crucial roles. Folate and B12 are essential for DNA synthesis and repair, red blood cell formation, and neurological function. B12 deficiency can cause irreversible nerve damage if left untreated, and it becomes harder to absorb as we age. B6 is involved in over 100 enzyme reactions, mostly concerned with protein metabolism, but also neurotransmitter synthesis and immune function.

Attia’s diet is likely already rich in B vitamins given his focus on whole foods and quality protein sources. But he’s covering his bases with targeted supplementation, especially given that certain medications, alcohol consumption, and aging itself can impair B vitamin absorption or increase needs. The doses he uses are therapeutic but not excessive, reflecting his principle of taking enough to optimize function without risking adverse effects.

5. Creatine Monohydrate

Five grams every morning, mixed into water or his protein shake. In his AMA #69 episode on The Peter Attia Drive podcast, Attia discusses why creatine is one of the supplements he’s most confident about recommending. While most people think of creatine as a gym supplement for meatheads, Attia’s interested in its broader implications for aging and cognitive function.

The athletic benefits are well-established and probably contribute to his ability to train hard in his 50s. Creatine helps regenerate ATP (the cellular energy currency) more quickly, improving performance in high-intensity exercise. This translates to being able to lift heavier weights, do more reps, or maintain power output during intense cardio sessions. For someone who views exercise as the most powerful longevity intervention, anything that helps him train harder and recover better is valuable.

But the brain benefits are what really intrigue him. The brain uses creatine for quick energy needs just like muscles do. Some studies suggest creatine supplementation might improve memory and processing speed, especially in older adults or during stressful situations. A systematic review in Experimental Gerontology found that creatine supplementation improved cognitive processing, particularly in aging populations. The Mayo Clinic notes it might improve performance during cognitive tasks, particularly in older adults. There’s even preliminary research on creatine for depression and neurodegenerative diseases.

Vegetarians and vegans tend to see the biggest cognitive boost from creatine supplementation since they get none from their diet (creatine is found in meat). While Attia isn’t vegetarian, he likely considers the potential brain benefits a nice bonus to the well-established muscle benefits. Some researchers hypothesize that creatine supplementation might become more important as we age and our bodies’ natural creatine production declines.

The safety profile is exceptional. Creatine monohydrate is one of the most studied supplements in existence, with research going back decades and studies lasting up to 5 years showing no adverse effects in healthy individuals. The old concerns about kidney damage have been thoroughly debunked in people with normal kidney function.

Attia uses trusted brands like Thorne or Optimum Nutrition, though creatine monohydrate is one supplement where brand matters less since it’s a simple molecule. He doesn’t bother with fancy forms like creatine HCL or buffered creatine, sticking with the monohydrate form that has the most research behind it. He also doesn’t cycle off, taking it continuously year-round.

6. Protein Powder

This isn’t sexy, but it’s arguably one of the most important supplements in Attia’s stack from a practical standpoint. He typically has one shake daily with 20-50 grams of protein, depending on his needs that day and what else he’s eating. The shake usually includes almond milk and frozen berries, sometimes with the creatine mixed in.

Attia aims for about one gram of protein per pound of body weight daily, so roughly 170-180 grams for him. That’s tough to hit with whole foods alone unless you want to eat chicken breast all day long. He’s talked extensively about protein needs increasing as we age due to anabolic resistance, where older muscles need a stronger signal (more protein) to trigger muscle protein synthesis.

He uses both grass-fed whey isolate and plant-based proteins, rotating between them. Whey is his primary choice because it’s high in leucine (the amino acid that triggers muscle protein synthesis) and has excellent bioavailability. But he’s mentioned mixing flavored with unflavored powder to avoid taste fatigue, and sometimes uses plant proteins for variety. Brands he’s mentioned include Promix, Thorne, and Levels.

The timing and distribution matter too. He often has his shake in the morning to break his overnight fast with a protein bolus, which can help preserve muscle mass during any caloric deficit. There’s also the “Peter Kaufman shake” he sometimes has for lunch, which is a calorie-dense concoction with protein, super starch, heavy cream, and other ingredients designed to fuel his training.

From a longevity perspective, maintaining muscle mass is crucial. Muscle mass and strength are some of the strongest predictors of mortality risk in older adults. By ensuring adequate protein intake, Attia’s supporting not just muscle maintenance but also bone health, immune function, and metabolic rate. The protein powder is simply a tool to guarantee he hits his targets regardless of what his whole food intake looks like on any given day. If you’re interested in Peter’s broader approach beyond supplements, check out Peter Attia’s complete daily routine for longevity.

7. Athletic Greens (AG1)

One scoop of AG1 every morning mixed in water, two scoops on particularly active days or when traveling. Yes, Attia is an investor and advisor to the company, which he’s completely transparent about. This financial relationship obviously introduces some bias, but he’s been taking it since before the investment.

Attia is famously skeptical of multivitamins, often pointing out that they can provide excessive amounts of certain nutrients while missing others entirely. Many multivitamins use cheap, poorly absorbed forms of nutrients or inappropriate ratios. So why AG1? It’s really about convenience and formulation. Instead of taking a multivitamin, a separate probiotic, a greens powder, and various other supplements, one scoop covers multiple bases.

AG1 includes vitamins and minerals in forms that are generally well-absorbed, plus probiotics, digestive enzymes, adaptogens like rhodiola and ashwagandha, and various plant compounds. It contains vitamin K2, which is important when taking vitamin D for proper calcium metabolism. There’s also a modest amount of various B vitamins, though he still takes additional methylated B vitamins for his specific needs.

The science on comprehensive greens powders isn’t particularly robust, and Attia acknowledges this. There aren’t good studies showing AG1 specifically improves health outcomes. But for him, it’s nutritional insurance that fits his lifestyle. When traveling or particularly busy, having a single supplement that covers numerous nutritional bases is practical.

He’s also mentioned that he trusts the quality control and sourcing, having seen behind the scenes at the company. For someone who’s generally skeptical of supplement companies’ claims, this inside knowledge matters. The powder form might also offer better absorption for some nutrients compared to compressed tablets.

For readers considering AG1, it’s worth noting it’s one of the most expensive supplements in Attia’s stack at around $99 per month. Whether that’s worth it depends on your budget and whether you’d otherwise be buying multiple separate supplements. Attia clearly thinks it’s worth it for him, but he’s also clear that no supplement is magic, AG1 included.

8. Pendulum Glucose Control

Two capsules of Pendulum Glucose Control every morning with breakfast. This isn’t your average probiotic from the grocery store. Pendulum contains specific strains including Akkermansia muciniphila, Clostridium butyricum, and several others specifically selected for their potential effects on glucose metabolism.

As discussed in episode #340 of The Peter Attia Drive, Attia is essentially running an n=1 experiment on himself with this probiotic. Even though he doesn’t have diabetes and his metabolic health is excellent, he’s testing whether it can further optimize his glucose control. The thinking goes: if it helps diabetics manage blood sugar (which clinical trials have shown), maybe it can help prevent metabolic dysfunction in healthy people.

The key strain, Akkermansia muciniphila, is particularly interesting. It’s associated with leanness and metabolic health in population studies. People with higher levels of Akkermansia tend to have better insulin sensitivity and lower inflammation. The problem is, you can’t just eat yogurt to get it. Akkermansia is anaerobic and difficult to culture, which is why Pendulum’s formulation is unique.

The clinical data is promising. Pendulum showed in a randomized controlled trial that their probiotic lowered A1c (a measure of average blood glucose over three months) in people with type 2 diabetes. The mechanism appears to involve these bacteria producing short-chain fatty acids like butyrate, which improve gut barrier function and glucose metabolism.

For Attia, this represents a cutting-edge bet on the importance of the gut microbiome for metabolic health. He’s mentioned monitoring his continuous glucose monitor data and other metabolic markers to see if the probiotic is having any measurable effect. If it doesn’t pan out, he’ll likely drop it from his regimen. This experimental approach is typical of how he evaluates new supplements.

It’s worth noting that Pendulum is prescription-only for diabetes management but available as a supplement for general use. At around $165 per month, it’s not cheap, making it one of the pricier items in his stack alongside AG1.

9. Theracurmin (Curcumin)

Attia takes 90-180 mg of Theracurmin daily, typically starting with one 90 mg capsule and sometimes taking two depending on factors like training intensity or any inflammatory issues he might be dealing with. Theracurmin is a specialized formulation of curcumin designed to overcome the notorious absorption problems of regular turmeric supplements.

Standard curcumin has terrible bioavailability, with some studies showing less than 1% absorption. Theracurmin uses proprietary technology to create nanoparticles of curcumin dispersed with gum ghatti, increasing bioavailability by up to 27 times compared to standard curcumin powder. This means the 90-180 mg Attia takes might be equivalent to several grams of regular curcumin in terms of what actually reaches his bloodstream.

The anti-inflammatory effects are what primarily interest him. Chronic inflammation is one of the hallmarks of aging and contributes to everything from cardiovascular disease to neurodegeneration. Curcumin works through multiple mechanisms, including inhibition of NF-κB, a master regulator of inflammation. Some studies have found it as effective as ibuprofen for osteoarthritis pain, but without the gastrointestinal risks of NSAIDs. A clinical trial published in Clinical Interventions in Aging showed that curcumin extract was as effective as ibuprofen for knee osteoarthritis pain, with fewer gastrointestinal side effects.

There’s also intriguing research on curcumin for brain health. It may increase brain-derived neurotrophic factor (BDNF), which is like Miracle-Gro for neurons. Some trials have shown modest improvements in memory and attention, possibly by reducing neuroinflammation. The fact that India, where turmeric consumption is high, has relatively low rates of Alzheimer’s disease has sparked interest, though this correlation doesn’t prove causation.

Attia likely monitors inflammation markers like high-sensitivity C-reactive protein (hs-CRP) and uses curcumin as one tool to keep these in check. The synergy with omega-3s is interesting too, as both work to create a more anti-inflammatory environment in the body.

He’s chosen Theracurmin specifically over other enhanced forms like Meriva or Longvida because of the bioavailability data. At his dose, he’s getting meaningful blood levels of curcumin without having to take massive amounts or deal with the gastrointestinal upset that high doses of regular turmeric can cause.

10. Baby Aspirin

This one’s controversial, and Attia knows it. He takes 81 mg daily, typically in the morning with his other supplements. Recent large-scale studies like ASPREE have questioned the routine use of aspirin for primary prevention in older adults, showing the bleeding risks might outweigh cardiovascular benefits in many people.

So why does Attia still take it? His reasoning is nuanced and personal. At his age (early 50s) and with his excellent health status, the bleeding risk is minimal. He’s not on other blood thinners, doesn’t have a history of ulcers, and doesn’t engage in activities with high head injury risk. Meanwhile, there might be small benefits for both cardiovascular disease and cancer prevention.

He’s very clear in discussions that the evidence for cardioprotection in primary prevention is weak. The old idea that everyone over 50 should take aspirin is outdated. But for him personally, it’s a calculated bet where the potential upside (even if small) outweighs the minimal downside given his specific risk profile.

The cancer prevention angle is interesting. Some studies suggest long-term aspirin use might reduce risk of colorectal cancer and possibly other cancers through its anti-inflammatory effects. This isn’t proven enough to recommend aspirin solely for cancer prevention, but it factors into his decision.

He’s also mentioned this is the one supplement in his stack he’s least confident about and most likely to discontinue as he ages or if new research emerges. Once he hits 60 or 65, the risk-benefit calculation changes as bleeding risk increases with age. This exemplifies his principle of constantly reassessing supplements based on changing evidence and personal factors.

The Sleep Stack

Attia’s evening routine is meticulously designed to optimize sleep quality, which he considers absolutely fundamental for cognitive function, metabolic health, and longevity. The supplements work synergistically to help him fall asleep faster, sleep deeper, and wake up more refreshed.

Glycine

Two grams before bed, usually Thorne brand powder mixed in a small amount of water. Some people find the taste slightly sweet and pleasant, while others mix it with herbal tea to mask any flavor. Attia typically takes it about 30-60 minutes before he wants to be asleep.

Glycine is the simplest amino acid structurally, but its effects on sleep are remarkable. It appears to work by slightly lowering core body temperature, which is a natural signal for sleep onset. Studies show people taking 3 grams before bed fall asleep faster, spend more time in restorative deep sleep, and report less daytime fatigue. Research published in Sleep and Biological Rhythms demonstrated that glycine improved subjective sleep quality and reduced fatigue and daytime sleepiness when taken before bedtime. Attia uses 2 grams, which seems to be his sweet spot for benefits without any grogginess.

But sleep improvement might just be the tip of the iceberg. There’s fascinating longevity research showing that glycine plus N-acetylcysteine (NAC) extended lifespan in mice and improved various aging markers in humans. The combination boosted glutathione levels (the body’s master antioxidant), improved muscle strength, and enhanced cognition in older adults. While Attia primarily takes glycine alone, he’s aware of this research and has mentioned occasionally adding NAC.

Glycine is also a major component of collagen, making up about one-third of its amino acids. As we age, glycine levels tend to fall, which might limit our ability to produce collagen and glutathione. Some researchers think glycine deficiency might be an underappreciated factor in aging. There’s even research associating higher glycine levels with reduced risk of type 2 diabetes, possibly through improved insulin sensitivity.

The safety profile is exceptional. Glycine is just an amino acid that’s abundant in many foods. At the doses used for sleep (2-3 grams), side effects are virtually nonexistent. Some people even take much higher doses (10-15 grams) for other purposes without issues.

Ashwagandha

He takes 600 mg of Solgar’s KSM-66 extract nightly, which is standardized to contain at least 5% withanolides (the active compounds). KSM-66 is the most researched ashwagandha extract, with over 20 clinical trials behind it. The two-capsule dose provides a therapeutic amount without being excessive.

Ashwagandha is classified as an adaptogen, meaning it helps the body adapt to stress and maintain homeostasis. The clinical evidence for stress reduction is robust. Multiple randomized controlled trials have shown this dose reduces cortisol by 20-30% and significantly improves subjective stress scores. A study in the Indian Journal of Psychological Medicine found that KSM-66 ashwagandha root extract safely and effectively improves resistance to stress and thereby improves self-assessed quality of life. One study found it as effective as some anti-anxiety medications for generalized anxiety disorder, though without the dependence risk.

For Attia, taking it at night leverages its calming effects to improve sleep quality. High evening cortisol can interfere with sleep onset and sleep architecture. By helping normalize cortisol rhythms, ashwagandha can improve both sleep quality and next-day energy levels. Some studies have shown improvements in sleep onset latency, sleep efficiency, and total sleep time.

There’s also evidence for physical performance benefits. Ashwagandha might improve VO2 max, strength gains, and recovery from exercise. For someone training as hard as Attia does, better recovery translates to better adaptations over time. Some research suggests it might modestly increase testosterone in men and improve thyroid function in people with subclinical hypothyroidism, though these effects aren’t dramatic.

The long history of use in Ayurvedic medicine provides some reassurance about safety, and modern studies confirm it’s well-tolerated. The main side effects at therapeutic doses are mild gastrointestinal upset in some people. Attia’s choice of KSM-66 specifically reflects his preference for standardized, well-researched forms of herbal supplements rather than random root powders.

Magnesium L-Threonate (Evening Dose)

An additional two capsules of Magtein at night, providing about 144 mg of elemental magnesium. This is on top of what he takes during the day, but the evening dose specifically targets sleep and cognitive function. He typically takes it with his glycine and ashwagandha, creating a sleep-promoting stack.

Magnesium L-threonate is unique among magnesium forms because it was specifically developed by MIT researchers to cross the blood-brain barrier. Animal studies show it actually increases brain magnesium levels, while other forms primarily affect peripheral tissues. This brain penetration might explain why some people find it particularly effective for sleep and cognitive function.

A small but well-designed human study in older adults with cognitive complaints found that Magtein improved executive function and working memory. The researchers hypothesized this was due to increased synaptic density and plasticity from higher brain magnesium levels. While Attia doesn’t have cognitive complaints, he’s interested in maintaining peak cognitive function as he ages.

For sleep, magnesium works through multiple mechanisms. It’s a natural NMDA antagonist and GABA agonist, meaning it calms neural activity. It also helps regulate melatonin production and the body’s circadian rhythms. Many people find magnesium helps them fall asleep faster and reduces middle-of-the-night awakenings.

The L-threonate form is more expensive than other magnesium supplements, but Attia clearly thinks the brain-specific benefits are worth it. Combined with his other forms of magnesium during the day, his total intake ensures he’s not just meeting basic needs but optimizing levels for performance and longevity.

Travel and Jet Lag Protocol

When traveling across time zones, Attia has a specific protocol that includes some additional supplements:

Phosphatidylserine: He takes 400-600 mg (Jarrow brand) about 30 minutes before boarding flights and sometimes continues for a day or two after arrival. Phosphatidylserine is a phospholipid that can help blunt cortisol response. Travel, especially across time zones, is a significant stressor that elevates cortisol at inappropriate times, disrupting circadian rhythms. By moderating this stress response, phosphatidylserine might help with jet lag adaptation.

Melatonin: Unlike his regular stack, Attia will use 1-3 mg of melatonin when trying to adjust to new time zones. He takes it about 30 minutes before the desired bedtime in the new location. The dose is intentionally low; higher doses aren’t more effective and can cause grogginess. He doesn’t use melatonin regularly because he doesn’t want to suppress natural production, but for jet lag, it’s a useful tool.

Kirk Parsley’s Sleep Remedy: He’s mentioned using this product, which combines low-dose melatonin with magnesium, L-tryptophan, and other sleep-promoting nutrients. It’s designed by a former Navy SEAL physician specifically for traveling military personnel.

Prescription Medications (Not Supplements)

While not supplements, Attia has been transparent about occasionally using prescription sleep aids when needed:

Trazodone (50 mg): An old antidepressant commonly used off-label at low doses for sleep. It can improve sleep continuity without significantly suppressing REM sleep like some other sleep medications.

Pregabalin (100 mg): Sometimes used to enhance deep sleep stages. It reduces sympathetic nervous system activity during sleep, potentially improving sleep architecture.

These are used judiciously under medical supervision, typically during periods of travel or unusual stress. They’re mentioned here for completeness, but obviously require a prescription and medical oversight.

What He Doesn’t Take (And Why)

Understanding what Attia doesn’t take is almost as instructive as knowing what he does. It’s interesting to compare his approach with other longevity experts like Dr. David Sinclair’s supplement regimen or Dr. Andrew Huberman’s comprehensive stack, who take somewhat different approaches to supplementation:

NMN or NR: Despite the massive hype around NAD+ precursors (which Sinclair famously advocates for), he’s not convinced by the human data. While these supplements clearly raise NAD+ levels, whether that translates to meaningful health benefits in humans eating adequate diets is still unclear. He’s waiting for better research, particularly on long-term safety and efficacy.

Metformin: He’s discussed this diabetes drug extensively on his podcast but doesn’t take it prophylactically. His view is that in metabolically healthy people who exercise regularly, metformin might actually blunt some of the beneficial adaptations to exercise. He prefers to reserve it for people with clear metabolic dysfunction.

Resveratrol: Another supplement with lots of hype but disappointing human data. The doses needed to replicate animal studies would require taking impractical amounts, and the bioavailability is poor.

Regular multivitamins: Except for AG1, he avoids traditional multivitamins, viewing them as poorly formulated with inappropriate doses and forms of nutrients. He prefers targeted supplementation based on specific needs.

Testosterone replacement: While he’s discussed hormone optimization extensively, he hasn’t indicated he’s on TRT himself, likely because his levels are still adequate with his lifestyle interventions.

The Philosophy Behind the Stack

After analyzing Attia’s regimen, several key principles become crystal clear:

First, everything has a specific, measurable purpose. He’s not taking supplements because they sound good or because some influencer promoted them. Fish oil targets his omega-3 index. B vitamins manage homocysteine. Vitamin D maintains optimal blood levels. Each supplement addresses a specific biomarker or physiological goal that he can track and verify.

Second, measurement drives everything. He regularly tests relevant biomarkers through blood work, continuous glucose monitoring, and other assessments. The Pendulum probiotic is a perfect example of his experimental approach, where he’s actively monitoring to see if it provides measurable benefits. If it doesn’t, it’s out.

Third, the risk-reward calculation is paramount. Supplements like glycine and magnesium have virtually no downside with significant potential upside, so they’re easy includes. Something like metformin, which might interfere with exercise adaptations in healthy people, doesn’t make the cut despite its popularity in longevity circles.

Fourth, and this is crucial, supplements come after lifestyle optimization. Attia trains intensely with both resistance training and zone 2 cardio (you can read about his complete cardiovascular fitness protocol here), eats a carefully planned high-protein diet, prioritizes eight hours of sleep, and manages stress through various practices. Supplements take him from 95% to maybe 100%, not from zero to hero. He’s been clear that no supplement stack can overcome poor lifestyle choices.

Fifth, he avoids hype and waits for evidence. The longevity space is full of exciting molecules with promising animal data but limited human evidence. Attia’s stack is notably conservative, focusing on well-studied supplements with extensive safety data rather than cutting-edge molecules with uncertain risk profiles.

Should You Copy This Stack?

Probably not wholesale, and Attia would be the first to tell you that. His regimen is tailored to his specific needs based on his bloodwork, genetics, health history, and goals. What makes sense for a 50-something physician who exercises two hours a day and has the resources to monitor every conceivable biomarker might be completely inappropriate for someone else.

Instead, consider adopting his framework:

1. Define clear objectives: What specific problems are you trying to solve or prevent? Don’t take supplements just because someone else does.
2. Test when possible: Get bloodwork to identify actual deficiencies or suboptimal levels. Check vitamin D, B12, omega-3 index if you can afford it.
3. Start with foundations: Before adding exotic supplements, ensure you’re getting enough vitamin D, omega-3s, and magnesium. These have the best risk-reward profiles for most people.
4. Add targeted supplements based on your needs: If you’re plant-based, you probably need B12 and might benefit more from creatine. If you’re stressed, ashwagandha might help. If you don’t eat fish, omega-3s become more important.
5. Reassess regularly: What made sense at 30 might not at 50. Stay current with research and be willing to drop supplements that aren’t serving you.
6. Focus on lifestyle first: No supplement stack will overcome a terrible diet, sedentary lifestyle, chronic sleep deprivation, or unmanaged stress. Get those basics right before worrying about optimizing your supplement regimen.

The real lesson from studying Attia’s stack isn’t the specific pills he takes. It’s the thoughtful, systematic, evidence-based approach to supplementation. He’s neither a skeptic who dismisses all supplements nor a true believer taking 50 pills daily. He’s found a middle ground based on science, careful self-experimentation, and continuous monitoring.

If you’re inspired to optimize your own supplement routine, start with comprehensive blood work to identify actual needs rather than guessing. Work with a healthcare provider who understands your goals and can help interpret results. Focus on the foundations that almost everyone benefits from (vitamin D, omega-3s, magnesium), then carefully add targeted supplements based on your individual situation.

Remember what Attia himself emphasizes: there’s no one-size-fits-all solution. Use this information as a starting point for your own research and experimentation, not as a prescription. The goal isn’t to copy someone else’s protocol perfectly but to develop your own based on your unique needs, responses, and objectives.