Peter Attia's Longevity Toolkit
The physician behind 'Outlive' takes a conservative, evidence-first approach. We analyze his minimal but targeted supplement selection.
Peter Attia MD is known for his rigorous, evidence-based approach to longevity. Unlike many influencers, he maintains a deliberately small supplement stack, focusing only on interventions with strong evidence or addressing documented deficiencies.
EPA/DHA (High-dose Omega-3)
Cardiovascular & BrainAttia takes higher doses than most, targeting blood EPA levels rather than a fixed dose. Meta-analysis of 149,051 participants shows cardiovascular mortality reduction. His focus on measuring blood levels is more precise than dose-based approaches.
At 4g+ daily, bleeding risk and AF risk increase. Attia monitors via regular blood work, which most people don't do.
Magnesium (L-Threonate)
Sleep & CognitiveAttia has discussed magnesium as one of the few supplements nearly everyone should consider due to widespread deficiency. Threonate form chosen for brain bioavailability.
Cost premium of threonate vs other forms. Attia acknowledges this is partly based on mechanistic data, not RCTs comparing forms head-to-head.
Vitamin D3
Immune & BoneAttia doses based on blood levels, not a fixed amount. This is the most evidence-based approach — individual absorption varies 3-5x. Targets 60-80 ng/mL, higher than the typical 30-50 range.
His 60-80 target is above many guidelines (40-60). Evidence for benefits above 50 ng/mL is debated. Requires regular blood monitoring.
Creatine Monohydrate
Muscle & BrainStandard 5g dose. Attia values creatine for both physical performance and emerging cognitive evidence. Meta-analysis confirms cognitive benefits, especially in older adults (SMD=0.88).
None significant. Attia considers this one of the highest-confidence supplements available.
How We Rate Evidence
This analysis is based on peer-reviewed research retrieved from PubMed and the Cochrane Library. We are not affiliated with Peter Attia. This is educational content, not medical advice. Always consult a healthcare provider before starting any supplement regimen.