Dr. Peter Attia’s Supplement List in 2026

Morning Supplements

• SlowMag (Magnesium): Dr. Attia starts his day with 2 tablets of SlowMag, a magnesium supplement that supports muscle function, heart health, and overall well-being.
• Curcumin Extract (Theracurmin): He takes 90-180 mg of curcumin extract, a potent anti-inflammatory, to support cognitive function and brain health.
• Omega-3 Fish Oil: Dr. Attia includes 2 grams of omega-3 fish oil to support heart health, reduce inflammation, and maintain optimal brain function.
• Vitamin D: He takes enough Vitamin D to maintain a blood level of 40-60 ng/ml of 25-hydroxy vitamin D. This helps support immune function, bone health, and mood regulation.
• Magnesium Variants: Throughout the day, he alternates between different types of magnesium, including Magnesium Citrate and Carlson Mag Oxide, aiming for a total intake of up to 1 gram to support his overall health.
• Baby Aspirin: Dr. Attia takes 1 baby aspirin as a preventive measure for heart health. If you’ve got a cardiovascular condition, we strictly recommend talking to your doctor before opting for any medicine or treatment.
• Methylfolate and Methyl B-12: These supplements are essential for DNA repair, cardiovascular health, and cognitive function.
• Vitamin B6: Helps with metabolism and the production of neurotransmitters, supporting brain health.

Green Powder Supplementation

Dr. Peter Attia takes a thoughtful approach to green powder supplementation, carefully selecting what he includes in his routine. He avoids most multivitamins, as they often contain excessive and unnecessary ingredients. However, he makes an exception for AG1, a green powder that fits his needs. ^[1]

• Balanced Nutrient Support: Dr. Attia includes one scoop of AG1 in his daily routine. He finds this green powder beneficial because it provides a balanced mix of vitamins and minerals without overloading on unnecessary components.
• Double Dosing for Intense Activities: On days when he’s doing something more physically demanding, like hunting or other high-energy activities, Dr. Attia increases his intake to two scoops per day for extra support.
• Personal Investment: Dr. Attia has firsthand knowledge of how AG1 is made and processed, which adds to his confidence in the product. His investment in Athletic Greens, the company behind this green powder supplement, reflects his belief in its quality and effectiveness.

Dr. Peter Attia supports his daily nutrient intake while avoiding the pitfalls of traditional multivitamins by adding AG1 into his supplement list. His green powder routine offers a simple yet effective way to maintain his health and energy levels throughout the day.

Protein Shake In The Morning

Dr. Peter Attia starts his mornings with a nutritious protein shake that fuels his body for the day ahead. This shake is an essential part of the Peter Attia supplement routine, providing a quick and convenient source of protein and other nutrients.

• Almond Milk Base: Dr. Attia uses 24 ounces of almond milk as the base for his protein shake, offering a dairy-free, low-calorie option.
• 50 Grams of Protein: To meet his protein needs, Dr. Attia includes 50 grams of protein in his shake. A recommended option is the Plant Protein, which provides a high-quality, plant-based protein source. You can mix one scoop of this plant protein with 12 ounces of water or milk daily.
• Frozen Fruit: For added flavor and nutrients, Dr. Attia blends in frozen fruit, providing natural sweetness and a boost of vitamins and fiber.

This protein shake is a simple and effective way to kickstart Dr. Peter Attia’s day, ensuring he gets the necessary nutrients to support his active lifestyle. It’s an easy addition to anyone’s supplement list for those seeking to add more protein into their morning routine.

The Peter Kaufman Shake For Lunch

• Two Liters of Super Starch Shake: Dr. Attia drinks two liters of this custom shake, which combines healthy fats, protein, and super starch for slow-digesting energy.
• Heavy Cream and Zero-Sugar Almond Milk: The base of the shake is made from heavy cream and zero-sugar almond milk, providing a rich texture while keeping sugar intake low.
• Chocolate Super Starch: A package of chocolate super starch adds a sustained source of carbohydrates that supports energy levels without spiking blood sugar.
• Almond Butter: Two tablespoons of almond butter are included for healthy fats and a smooth, nutty flavor.
• Whey Protein: Dr. Attia adds 20 grams of whey protein to the shake for an extra protein boost. A good option to consider is Grass-Fed Whey Protein Isolate Powder, a high-quality, clean protein source.
• Frozen Strawberries: For natural sweetness and added fiber, frozen strawberries are blended into the shake, enhancing both flavor and nutritional value.

The Peter Kaufman Shake is a convenient way for Dr. Peter Attia to pack a variety of nutrients into his lunch, supporting both his energy and protein needs. This shake can be a great addition to anyone’s supplement list, especially for those looking for a meal replacement that supports sustained energy and muscle recovery.

Sleep Supplements

• Glycine: Dr. Attia takes 2 grams of glycine before bed to help relax the nervous system and improve sleep quality.
• Ashwagandha: This adaptogen, taken in a 600 mg dose before sleep, helps reduce stress and promote relaxation.
• Magnesium L-Threonate: Magnesium L-Threonate, taken in capsule form, helps support cognitive function and enhance sleep by calming the mind.
• Melatonin: To regulate his sleep-wake cycle, Dr. Attia uses a small dose of melatonin, typically between 2 to 5 mg, depending on his needs.
• Phosphatidylserine: Dr. Attia includes 600 mg of phosphatidylserine in his nighttime routine to help manage cortisol levels and improve overall sleep quality.

Supplements For Jet Lag

• Phosphatidylserine Dr. Attia takes phosphatidylserine 30 minutes before boarding to help lower cortisol levels and prepare his body for sleep and stress management.
• Kirk Parsley’s Sleep Remedy: To promote relaxation and prepare for rest at the appropriate time, Dr. Attia uses one capsule of Kirk Parsley’s Sleep Remedy.
• Delaying Sleep Until Destination Time: A key part of Dr. Attia’s jet lag strategy is delaying sleep until it aligns with the destination city’s time zone, helping his body adjust more smoothly.
• Modafinil: Dr. Attia takes 200 mg of Modafinil to support wakefulness when needed, ensuring he stays alert and focused after arriving at his destination. We recommend discussing with your doctor before opting for Modafinil to avoid health issues down the line.

References

1. Deng, R., & Chow, T. J. (2010). Hypolipidemic, antioxidant, and anti-inflammatory activities of microalgae Spirulina. Cardiovascular Therapeutics, 28(4), e33–e45. PubMed