The world of supplements is vast, and with so many options available, it can be challenging to determine which ones truly benefit our health.

Dr. Peter Attia is known for his methodical approach to health, combining traditional medicine with modern research. He recommends certain supplements based on personal experience, clinical observations, and scientific evidence.

Let’s explore some of these supplements and their benefits. 

Peter Attia Supplements List

Peter Attia
Source: Pixabay

While Dr. Attia has mentioned various supplements over the years, here are some he has specifically highlighted:

  1. Omega-3 Fatty Acids: These are essential fats our bodies can’t produce. They play a role in brain function and may reduce the risk of heart disease.
  2. Vitamin D:  Vitamin D maintains strong bones and supports the immune system.
  3. Magnesium: Magnesium is a vital mineral that facilitates many biochemical reactions in the body.
  4. Niacin: Niacin, also called vitamin B3, reduces cholesterol levels and promotes heart health.
  5. Coenzyme Q10 (CoQ10): This antioxidant is pivotal in energy production and can support heart health.

A Detailed Overview of the Benefits of Peter Attia Supplements

Let’s learn about what type of supplements Dr. Peter Attia takes. Here’s a detailed overview of what he takes.

Nicotinamide Riboside (NR)

Peter Attia
Source: Canva

NR is a type of vitamin B3. Consider it a special ingredient that helps make NAD+, like a battery charger for our cells. Our NAD+ levels drop as we age, making our “cell batteries” run low. 

Taking NR can help boost our NAD+ levels, giving our cells more energy. Healthy choices can improve overall well-being, increase energy levels, and provide a longer lifespan. [1]

Benefits: 

Supports Cellular Health and Energy Metabolism:

NR is a precursor to NAD+, a coenzyme pivotal in cellular health and energy metabolism. By boosting NAD+ levels, NR supports cellular functions, including DNA repair, cell signaling, and energy production.

Enhances Mitochondrial Function:

Mitochondria, often called the cell’s “powerhouses,” are essential for energy production. NR’s ability to increase NAD+ levels can support mitochondrial health and function. [2]

Promotes Healthy Aging and Longevity:

As we age, the NAD+ levels in our body are reduced, but NR can boost these levels to promote healthy aging and prolong lifespan. [3]

Support Brain Health and Cognitive Function:

NAD+ plays a role in maintaining neuronal health and function. By elevating NAD+ levels, NR may offer neuroprotective effects and support cognitive health.

Omega-3 Fatty Acids

Peter Attia
Source: Canva

Omega-3 fatty acids are essential polyunsaturated fats for brain function, growth, and development. 

Fatty fish like salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts are primary sources of omega-3. Dietary supplements are often recommended for their various health benefits.

Benefits:

Supports Cardiovascular Health: 

Omega-3 fatty acids reduce heart disease risk by lowering LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels. Omega-3s have been shown to help protect against heart diseases. [4]

Reduces Inflammation: 

Prolonged inflammation may result in a range of health complications, including heart disease, arthritis, and cancer. Omega-3s possess anti-inflammatory properties. Omega-3 fatty acids help reduce inflammation and could be beneficial for treatments. 

Supports Brain Health and Cognitive Function:

Omega-3s are vital for brain health. They can protect against age-related cognitive decline and dementia. Studies indicate that omega-3 fatty acids protect cognitive function and promote mental sharpness.

May Reduce the Risk of Certain Cancers: 

According to certain research, omega-3 fatty acids may lower the chance of developing some malignancies, such as colon and breast cancer.  

Supports Joint Health: 

Omega-3s can help reduce symptoms of arthritis by decreasing inflammation. Fish oil, full of omega-3s, can benefit people with rheumatoid arthritis. [5]

Vitamin D

Peter Attia
Source: Canva

Research shows that Vitamin D is vital for immune function, bone health, and mood regulation. Dr. Attia emphasizes the importance of maintaining optimal Vitamin D levels, especially since many individuals are deficient due to limited sun exposure. 

According to studies, getting enough vitamin D can lower your chance of developing autoimmune disorders, certain types of cancer, and osteoporosis.

Benefits: 

Boosts Bone Health:

Vitamin D is crucial for calcium absorption in the gut and maintaining healthy bones and teeth. [6]

Enhances Immune Function:

Vitamin D helps boost the body’s defense against germs by strengthening specific white blood cells and decreasing inflammation.

Mood Regulation:

There’s some evidence that Vitamin D can regulate mood and ward off depression. Certain receptors in the brain that are involved in mood function are sensitive to Vitamin D.

Reduced Risk of Certain Cancers:

Studies have shown that Vitamin D may help regulate and prevent some types of cancer.

Autoimmune Disease Prevention:

Due to its ability to regulate the immune system, vitamin D insufficiency has been linked to a higher risk of developing autoimmune illnesses.

Magnesium

Peter Attia
Source: Canva

Magnesium is critical in over 300 enzymatic reactions and supports muscle and nerve function, energy production, and bone health.

Dr. Attia includes magnesium in his supplement list due to its myriad benefits. Studies have shown magnesium can help regulate blood pressure, support heart health, and improve sleep quality. [7]

Benefits: 

Supports Muscle and Nerve Function:

Magnesium plays a pivotal role in neuromuscular transmission and muscle contraction.

Boosts Energy Production:

Magnesium produces ATP, the primary energy molecule in our cells.

Promotes Bone Health:

About 60% of the magnesium in your body is found in the bones, and higher intake might result in higher bone mineral density.

Regulates Blood Pressure:

Magnesium can help relax blood vessels and, in turn, help lower blood pressure.

Supports Heart Health:

Magnesium is a mineral that is essential for the proper functioning of muscles, including the heart, and for the transmission of electrical signals in the body.

Improves Sleep Quality:

Magnesium supports sleep by maintaining healthy GABA levels, a neurotransmitter that promotes sleep. Magnesium helps you sleep deeply and restoratively by keeping GABA, a neurotransmitter that promotes sleep at healthy levels. [8]

The Bottom Line

Dr. Peter Attia uses science and his health knowledge to choose supplements. It’s always good to talk to a doctor before taking any supplements. But knowing their benefits can help you make the right choice. 

The supplements on Dr. Attia’s list provide a variety of health advantages, from heart health to cognitive function, making them an important component of balanced health and well-being.

FAQs

While the supplements mentioned are safe, individual reactions can vary. However, it is important to note that no medication should be consumed without consulting your healthcare provider. 
Dosage and frequency vary based on individual needs and the specific supplement. It’s best to follow recommended dosages and consult with a healthcare professional.
Many of these nutrients can be obtained from a balanced diet. Supplements are meant to fill in potential gaps in one’s diet.

Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.

Editorial References And Fact-Checking

  1. Mehmel, M., Jovanović, N., & Spitz, U. (2020). Nicotinamide Riboside-The Current State of Research and Therapeutic Uses. Nutrients, 12(6), 1616. https://doi.org/10.3390/nu12061616
  2. Cantó, C., Houtkooper, R. H., Pirinen, E., Youn, D. Y., Oosterveer, M. H., Cen, Y., Fernandez-Marcos, P. J., Yamamoto, H., Andreux, P. A., Cettour-Rose, P., Gademann, K., Rinsch, C., Schoonjans, K., Sauve, A. A., & Auwerx, J. (2012). The NAD(+) precursor nicotinamide riboside enhances oxidative metabolism and protects against high-fat diet-induced obesity. Cell metabolism, 15(6), 838–847. https://doi.org/10.1016/j.cmet.2012.04.022
  3. Hou, Y., Lautrup, S., Cordonnier, S., Wang, Y., Croteau, D. L., Zavala, E., Zhang, Y., Moritoh, K., O’Connell, J. F., Baptiste, B. A., Stevnsner, T. V., Mattson, M. P., & Bohr, V. A. (2018). NAD+ supplementation normalizes key Alzheimer’s features and DNA damage responses in a new AD mouse model with introduced DNA repair deficiency. Proceedings of the National Academy of Sciences of the United States of America, 115(8), E1876–E1885. https://doi.org/10.1073/pnas.1718819115
  4. Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047–2067. https://doi.org/10.1016/j.jacc.2011.06.063
  5. Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine : the official publication of the American Federation for Clinical Research, 59(6), 881–886. https://doi.org/10.2310/JIM.0b013e31821b8755
  6. Kerstetter, J. E., Kenny, A. M., & Insogna, K. L. (2011). Dietary protein and skeletal health: a review of recent human research. Current opinion in lipidology, 22(1), 16–20. https://doi.org/10.1097/MOL.0b013e3283419441
  7. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated?. Nutrition reviews, 70(3), 153–164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
  8. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
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Farah Jassawalla

Farah is a veteran writer, season journalist, and copywriting expert with over six years of professional experience in the content creation field. Her forte lies in translating medical jargon and complicated health terms into easy-to-understand language for readers who may not have a medical background. LinkedIn

Authors

  • Farah is a veteran writer, season journalist, and copywriting expert with over six years of professional experience in the content creation field. Her forte lies in translating medical jargon and complicated health terms into easy-to-understand language for readers who may not have a medical background. LinkedIn

  • Kim is a Registered Nurse and has been a medical freelance writer for more than six years. Starting off as a writer, Kim moved to proofreading and editing all the articles posted on HealthPlugged. She’s an enthusiast for health and wellness, being one to keep herself fit and adventurous for outdoor activities. LinkedIn

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Farah is a veteran writer, season journalist, and copywriting expert with over six years of professional experience in the content creation field. Her forte lies in translating medical jargon and complicated health terms into easy-to-understand language for readers who may not have a medical background. LinkedIn