Peter Attia Supplements List for Longevity & Health

Dr. Peter Attia’s supplement routine reflects the bigger idea behind his Medicine 3.0 approach. The goal is not to chase trends. It is to use data, biomarkers, and targeted interventions to support long-term health before problems show up.

In his framework, supplements are only one piece of the picture. Exercise, sleep, nutrition, and clinical monitoring still do most of the heavy lifting.

What makes his stack stand out is that each item appears to have a reason behind it, whether that is supporting sleep, managing cholesterol, or filling a likely nutrient gap.

Key Takeaways:

• Peter Attia’s stack is built around prevention, measurement, and personalization.
• His routine can be grouped into three layers: baseline health, sleep and cognitive support, and prescription-based longevity or cardiovascular tools.
• He appears to favor supplements and medications that can be tracked through labs, symptoms, or other health markers.
• Cardiovascular risk reduction is a major theme throughout his protocol.
• This is a physician-guided, highly individualized routine, not a one-size-fits-all supplement list.

Peter Attia Supplements List (Full Breakdown)

OMRE Products That Align With Attia-Style Protocol

OMRE does not mirror Attia’s full protocol, but a few products line up with the same general goals. That mostly includes sleep support, methylation support, and cellular health support.

Daily Baseline Supplements

These are the core items that seem meant to cover common gaps and support foundational health markers.

1. Omega-3 Fish Oil

Dose: 2.5 g EPA + 1 g DHA daily
Timing: Morning
Main goal: Cardiovascular and brain support

Attia appears to use a high-dose fish oil strategy to raise his Omega-3 Index well above average. Research has linked higher omega-3 status with better cardiovascular markers, including lower triglycerides and lower inflammation in some groups.

EPA and DHA are the forms that matter most here. They are the active omega-3 fats found in fish oil, and they are generally more useful for raising blood levels than plant omega-3 sources like ALA. The main idea is simple: use enough to move the biomarker, not just enough to say you took fish oil.

2. Vitamin D3

Dose: 5,000 IU daily
Main goal: Maintain healthy vitamin D status

Vitamin D appears to be part of the stack because deficiency is common, and low levels have been associated with a wide range of health issues. Clinical practice often relies on blood testing here, because response to supplementation can vary quite a bit from person to person.

Attia reportedly uses D3 rather than D2, which makes sense because D3 has been shown to raise and maintain blood levels more effectively in many cases. The broader idea is not that higher is always better, but that getting into a healthy range may support bone, immune, and muscle health.

3. Magnesium, Triple Form Strategy

Forms used: Magnesium chloride, magnesium L-threonate, magnesium oxide
Main goal: Cover different needs with different forms

Instead of relying on one type of magnesium, Attia appears to use several forms for different jobs. Magnesium chloride may help with overall replenishment. Magnesium L-threonate is often used for cognitive support because it may raise brain magnesium levels more effectively than standard forms. Magnesium oxide is commonly used for bowel motility.

This approach is practical. Not all magnesium forms behave the same way, and different forms may be better suited for different goals.

4. Methylated B Vitamins

B12: 500 mcg daily
B9: 400 mcg daily
B6: 50 mg, three times per week
Main goal: Homocysteine support

Attia’s B vitamin strategy seems centered on homocysteine. Elevated homocysteine has been associated with higher cardiovascular and cognitive risk in some research, although lowering it does not always translate neatly into better outcomes.

He reportedly uses methylated forms of B12 and folate, which may make sense for people who do not convert synthetic forms efficiently. The B6 schedule is also notable. It is not taken daily, likely because long-term high doses of B6 have been linked to nerve-related side effects.

5. Creatine Monohydrate

Dose: 5 g daily
Timing: Any time
Main goal: Muscle and cognitive support

Creatine is one of the better-studied supplements in sports nutrition, but its role may go beyond the gym. Research has found that it can support strength, lean mass, and physical performance, especially when paired with resistance training (1).

There is also growing interest in its role in brain energy metabolism. Some clinical studies have reported improvements in memory or processing speed in certain groups, though the evidence is still developing (2).

In an aging-focused routine, the logic is pretty strong: protect muscle, support energy use, and possibly help cognitive function too.

6. AG1 and Pendulum Glucose Control

AG1: 1 scoop in the morning
Pendulum Glucose Control: As directed
Main goal: Broad nutrient coverage and metabolic support

AG1 seems to function as a convenience tool, not a replacement for food. It may help cover small nutrient gaps, especially for people who want an all-in-one formula.

Pendulum Glucose Control appears to be included for metabolic and gut support. Some research on specific probiotic strains has suggested they may support glucose control, gut barrier health, or inflammatory balance, though this area is still evolving and not all products work the same way.

Sleep and Cognitive Support

This part of the stack reflects a simple idea. If sleep is one of the most important inputs for long-term health, then supporting sleep quality may be worth more than adding another trendy supplement.

7. Glycine

Dose: 2 g nightly
Timing: Before bed
Main goal: Sleep onset and sleep quality

Glycine is a simple amino acid with fairly interesting sleep research behind it. Clinical studies have reported that bedtime glycine may help people fall asleep faster and feel more refreshed the next day (3).

One reason may be that glycine appears to help lower core body temperature, which is part of the normal sleep process. It is a low-complexity supplement, but it fits well in a sleep-focused routine.

8. Ashwagandha

Dose: 600 mg nightly
Main goal: Stress and sleep support

Ashwagandha is often used for stress support, and some clinical studies have found that doses around 600 mg daily may help lower stress markers and improve sleep quality in some adults (4).

That does not mean it works the same way for everyone. Still, in a routine that treats sleep as a major health lever, it makes sense as a targeted evening supplement, especially if stress is part of the sleep problem.

9. Theracurmin

Form: Bioavailable curcumin
Main goal: Anti-inflammatory and neuroprotective support

Curcumin has a long research history, but the usual problem is absorption. Standard curcumin is not absorbed very well, which is why enhanced forms like Theracurmin are often used in research and clinical practice.

Some studies have suggested that highly absorbable curcumin may support memory, attention, and inflammatory balance (5). The evidence is still developing, but the reasoning here is straightforward. If you want to use curcumin meaningfully, form matters.

10. Pendulum Akkermansia

Timing: Daily
Main goal: Gut barrier and metabolic support

Akkermansia muciniphila has drawn a lot of attention in gut health research. Early human research has suggested that it may support gut barrier function, insulin sensitivity, and metabolic health markers (6).

This is still an emerging area, but it fits the broader Attia pattern well. The interest is not just digestion. It is how the gut may connect to inflammation, metabolism, and long-term disease risk.

11. Phosphatidylserine

Dose: 400 mg
Use: Travel only
Main goal: Jet lag and cortisol support

Phosphatidylserine does not appear to be part of the daily routine. Instead, it seems to be used for travel, especially when time zone changes disrupt sleep and stress hormones.

Some research has suggested that phosphatidylserine may help moderate cortisol response in certain situations. That may make it useful as a situational tool rather than an everyday supplement (7).

Longevity and Cardiovascular Protocol

This is the most advanced part of the stack, and it is also the part that clearly needs medical supervision. These are not casual add-ons.

12. Rapamycin

Dose: 8 mg once weekly
Class: mTOR inhibitor
Main goal: Longevity-focused intervention under supervision

Rapamycin is probably the most talked-about item in Attia’s stack. In animal research, it has consistently been associated with longer lifespan. That is why it keeps coming up in longevity discussions (8).

But human use for longevity is still an active area of research, not settled practice. Attia reportedly uses it off-label and under close monitoring.

That distinction matters. This is not a general wellness supplement. It is a prescription drug with real risks, real tradeoffs, and a need for physician oversight.

13. Low-Dose Aspirin

Dose: 81 mg daily
Main goal: Cardiovascular risk management in select cases

Attia has described aspirin as a more individualized decision, not a blanket rule. That makes sense, because aspirin may reduce clotting risk, but it can also raise bleeding risk.

In other words, context matters. For some people with higher cardiovascular risk, the balance may lean one way. For others, it may not. This is another example of his broader framework: personalize first, generalize later.

14. LDL Cholesterol Medication Stack

Includes: Ezetimibe, Repatha, bempedoic acid, and an SGLT2 inhibitor
Main goal: Aggressive cardiovascular risk reduction

Attia appears to take a very aggressive approach to LDL lowering. That reflects his long-standing view that atherosclerosis starts early and builds slowly over time.

Each medication in this stack works differently. Ezetimibe lowers cholesterol absorption. Repatha helps the body clear more LDL from the blood. Bempedoic acid reduces cholesterol production in the liver. PCSK9 inhibitors like Repatha have been shown to reduce LDL by roughly 50 to 60% on top of other therapies in many patients.

The SGLT2 inhibitor adds another layer. While often associated with blood sugar control, this drug class has also been shown to support heart and kidney outcomes in certain populations. Again, this is very much a physician-managed strategy.

Final Words

Peter Attia’s supplement stack is less about taking a long list of products and more about following a system. That system seems to focus on measurable outcomes, early prevention, and targeted support for the areas he appears to prioritize most, especially cardiovascular health, sleep, and long-term physical and cognitive function.

The main takeaway is not that someone should copy his exact routine. It is that Attia seems to approach supplements the same way he approaches medicine more broadly: test, measure, adjust, and focus on what may actually make a meaningful difference.

That mindset is likely more useful than any single supplement in the stack.