Living Protocol
Peter Attia’s Supplement & Medication Protocol
Continuously updated from his podcast, interviews, and public statements — with evidence ratings, dosage timing, and drug interaction notes.
Who is Peter Attia, MD?
Peter Attia is a Stanford- and Johns Hopkins-trained physician specializing in longevity and healthspan optimization. He is the author of the #1 NYT Bestseller Outlive: The Science and Art of Longevity (2023) and host of The Drive, one of the most popular health podcasts. His practice, Attia Medical (founded 2014), focuses on applied science of longevity. He is also a former ultra-endurance athlete — the first person to double-cross the Maui Channel. Attia emphasizes that his personal supplement stack is tailored to his own biomarkers and should not be blindly copied.
⚠️ Medical Disclaimer: This page documents what Dr. Peter Attia has publicly stated he takes. It is not medical advice. His protocol is personalized to his biomarkers and goals. Some items are prescription medications. Supplements marked with ⚠ have known drug interactions — see footnotes below. Always consult your physician.
13
Daily Supplements
3
Rx Medications
~$8
Est. Daily Cost
2011
Tracking Since
Evidence Rating Key
★★★★★
Multiple RCTs + meta-analyses in humans
★★★★☆
At least 1 large RCT with positive results
★★★☆☆
Observational / cohort studies only
★★☆☆☆
Animal / in-vitro studies, limited human data
★☆☆☆☆
Expert opinion only, minimal published evidence
Daily Supplement Stack
| Supplement | Dosage | Timing | Purpose | Evidence | Source |
|---|---|---|---|---|---|
|
Omega-3 Fish Oil⚠1
Carlson Maximum Omega 2000
|
2.5g EPA + 1g DHA (4 softgels) 🍽 With fatty food |
Morning | Brain health, cardiovascular protection, anti-inflammatory. Tests via OmegaQuant. | ★★★★★ | AMA #69 (Mar 2025), Outlive Ch.15 (2023) |
|
Vitamin D3
Not specified
|
5,000 IU 🍽 With fatty food (fat-soluble) | Morning | Immune, bone, cancer risk. Target: 40-60 ng/mL blood level. Low toxicity risk. | ★★★★☆ | Huberman Lab (Jul 2023), AMA #69 (Mar 2025) |
|
Magnesium Chloride
SlowMag
|
~286 mg (2 slow-release tabs) |
Morning | Muscle function, heart health. Slow-release = no stomach upset. | ★★★★☆ | Drive #145 (2022), AMA #19 |
|
Magnesium L-Threonate⚠2
Magtein
|
~144 mg/day (2 caps AM + 2 PM) |
AM PM | Crosses blood-brain barrier — cognition + sleep. Look for “Magtein” on label. | ★★★☆☆ | AMA #19, AMA #42 (2023) |
|
Magnesium Oxide/Citrate
Carlson / various
|
400-500 mg Total daily Mg target: ~1g |
Daily | Base Mg — poorly absorbed but helps bowel function. First thing to try if bowels slow. | ★★★★☆ | Drive #145 (2022) |
|
Curcumin (Theracurmin)⚠3
Theracurmin HP
|
90-180 mg 🍽 With food | Morning | Anti-inflammatory, cognitive support. Theracurmin = higher bioavailability than standard. | ★★★☆☆ | Huberman Lab (Jul 2023), Kevin Rose Show |
|
AG1 (Athletic Greens)⚠4
AG1
|
1 scoop (2 on active/travel days) 🍽 On empty stomach or with meal | Morning | Greens/vitamin/mineral/probiotic blend. Attia is an investor & advisor. | ★★☆☆☆ | AMA #36 |
|
Creatine Monohydrate
Not specified
|
5g 💧 Mixed with water + electrolytes | Workout | Muscle performance + emerging cognitive benefits. Reduce if stomach upset. | ★★★★★ | AMA #69 (Mar 2025), Modern Wisdom |
|
Methylfolate + Methyl B-12
Jarrow Formulas
|
Lowest available dose 🍽 With or without food | Morning | Homocysteine reduction (target <9). DNA repair, cardiovascular protection. | ★★★★☆ | Huberman Lab (Jul 2023) |
|
Vitamin B6⚠5
Not specified
|
50 mg — 3x/week (reduced from daily, ~2025) |
Morning | Neurotransmitter production. Reduced dose due to peripheral neuropathy risk at high levels. | ★★★☆☆ | AMA #69 (Mar 2025) |
|
Pendulum Glucose Control
Pendulum
|
2 capsules 🍽 With breakfast | Morning | Akkermansia muciniphila probiotic — glucose metabolism n=1 experiment. | ★★★☆☆ | Drive #340 (late 2024) |
|
Baby Aspirin⚠1
Standard
|
81 mg | Morning | Anti-platelet — cardiovascular prevention. | ★★★★★ | Multiple episodes |
|
Protein Powder
Ascent / Muscle Egg / Chike (rotates)
|
~50g protein in shake Target: 1g/lb bodyweight/day |
Morning | Muscle mass = strongest mortality predictor in aging. 24oz almond milk base. | ★★★★★ | AMA #40, Instagram (2024) |
Evening / Sleep Stack
| Supplement | Dosage | Timing | Purpose | Evidence | Source |
|---|---|---|---|---|---|
|
Glycine
Thorne
|
2g 💤 30-60 min before bed | Before bed | Inhibitory neurotransmitter — faster sleep onset, enhanced slow-wave sleep. Also anti-aging with NAC. | ★★★★☆ | AMA #42 (2023), AMA #44 |
|
Ashwagandha⚠6
Solgar
|
600 mg 💤 Before bed | Before bed | Cortisol reduction via HPA axis. Sleep quality + stress relief. Milder than phosphatidylserine. | ★★★★☆ | AMA #42 (2023) |
|
Magnesium L-Threonate
Magtein (PM dose)
|
~72 mg (2 caps, second dose) |
Before bed | Sleep quality + cognitive maintenance. | ★★★☆☆ | AMA #19 |
Prescription Medications
⚠️ Prescription Warning: These require medical supervision and a prescription. They are NOT supplements. Listed for completeness only.
| Medication | Dosage | Purpose | Source |
|---|---|---|---|
Pregabalin (Lyrica) |
100 mg nightly | Increases deep/slow-wave sleep by calming overactive nerves | AMA #42 (2023) |
Trazodone |
50 mg nightly | Sleep maintenance — reduces nighttime awakenings | AMA #42 (2023) |
Lipid-Lowering Stack
Ezetimibe + Repatha + Bempedoic Acid
|
Various | Aggressive LDL/ApoB reduction — cardiovascular disease prevention | Multiple episodes |
SGLT2 Inhibitor
Specific drug not disclosed
|
Not disclosed | Blood sugar management via renal glucose excretion | Referenced in interviews |
Previously Taken / Experimental
| Item | Dosage | Period | Status & Notes | Source |
|---|---|---|---|---|
|
Rapamycin (Sirolimus)⚠7
Prescription (Rx)
|
5 mg every 5-7 days | ~2019 | Status unclear. Confirmed taking for 3+ months. Classifies rapamycin as “promising” but says insufficient human data. Calls it “the most geroprotective molecule we know about” in animals. | Kevin Rose Show (~2019), Drive #272 (Sep 2023), Drive #300 |
|
Metformin
Prescription (Rx)
|
— | Stopped | Previously considered “promising,” now downgraded to “fuzzy.” Concerns about exercise blunting and flawed epidemiological studies. | Drive #300 (2024) |
As-Needed / Travel
| Supplement | Dosage | When | Purpose | Source |
|---|---|---|---|---|
|
Phosphatidylserine
Jarrow PS100
|
400 mg 30 min before flight |
Flights | Cortisol suppression → circadian reset. “Incredibly potent” per Attia. Not daily. | AMA #42 (2023) |
Melatonin |
2-5 mg | Flights | Circadian reset for jet lag only. Avoids regular use. | AMA #42 (2023) |
Notable Exclusions
Multivitamins — Avoided. Often contain too much of what you don’t need, too little of what you do. AG1 is his exception.
NMN / NR / NAD+ precursors — “Not a pathway worth focusing on for extending life” based on current evidence (Huberman Lab episode, 2023).
Resveratrol — Classified as “nonsense” for longevity purposes (Drive #300, 2024). Does not take it.
Regular melatonin — Travel only. Glycine + ashwagandha preferred for nightly use.
⚠️ Drug Interaction & Safety Notes
- Omega-3 + Baby Aspirin: Both have blood-thinning effects. Combined use increases bleeding risk. People on anticoagulants (warfarin, heparin, DOACs) or antiplatelet drugs should consult their physician. Stop before surgery as directed.
- Magnesium: Attia’s total daily intake (~1g elemental) exceeds the tolerable upper limit (350mg). May cause diarrhea, nausea, or cramping. Can interact with antibiotics (tetracyclines, quinolones), bisphosphonates, and blood pressure medications. Take 2+ hours apart from these drugs.
- Curcumin: May interact with blood thinners (enhanced effect), diabetes medications (additive hypoglycemia), and some chemotherapy drugs. Avoid with gallbladder issues.
- AG1: Contains Vitamin K which can interfere with warfarin/anticoagulants. Also contains adaptogens — check for interactions with immunosuppressants and thyroid medications.
- Vitamin B6: Attia reduced from daily to 3x/week. Chronic high-dose B6 (>100mg/day) can cause peripheral neuropathy (numbness/tingling in hands and feet). His 50mg 3x/week is within safe limits for most.
- Ashwagandha: Contraindicated during pregnancy, breastfeeding, pre-surgery, with stomach ulcers, autoimmune conditions (may overstimulate immune system), and thyroid disorders (can increase thyroid hormone). May enhance effects of sedatives and immunosuppressants.
- Rapamycin (Rx): Immunosuppressant at daily doses. Weekly/pulsed dosing may have different immune effects. Requires physician monitoring. Side effects include mouth sores, metabolic changes, and potential fertility impacts. Not approved for anti-aging use.
📋 Protocol Change Log
Mar 2025
Changed Vitamin B6 reduced from 50mg daily → 50mg 3x/week (AMA #69, neuropathy risk)
Late 2024
Added Pendulum Glucose Control probiotic — n=1 glucose experiment (Drive #340)
2024
Changed Metformin downgraded from “promising” to “fuzzy” — may have stopped taking (Drive #300)
~2023
Added Ashwagandha 600mg for sleep (AMA #42)
~2022
Stopped Quarterly 7-day water fasts — shifted to protein-optimized nutrition approach
~2019
Added Rapamycin 5mg weekly — experimental self-test (Kevin Rose Show)
2011–now
Constant Omega-3 fish oil — the only supplement continuously in his stack for 14+ years
Primary Sources
#340: Peter Attia discusses Pendulum Glucose Control
#300: Rapamycin, Metformin, Resveratrol — Proven vs. Promising vs. Nonsense
AMA #42: Sleep Supplements Deep Dive
Huberman Lab: Peter Attia — Supplements for Longevity & Their Efficacy
The Kevin Rose Show: Rapamycin & Supplement Discussion
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