Dr. Peter Attia’s Morning Supplements

Dr. Peter Attia’s morning supplement routine is designed to support his overall health, cognitive function, and longevity. Here’s a breakdown of the supplements he takes in the morning:

Morning Supplement Routine


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 (Quercetin): 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.
These morning supplements form the foundation of Dr. Peter Attia’s supplement list, supporting both his physical and mental performance. By carefully selecting supplements based on his personal needs and goals, he ensures optimal health benefits throughout the day.

Green Powder Supplementation

Dr. Attia incorporates green powder supplementation into his routine with a thoughtful approach:

  • AG1 by Athletic Greens: Provides a balanced mix of vitamins and minerals without unnecessary components.
  • Double Dosing: On physically demanding days, he takes two scoops for extra support.
  • Personal Investment: His confidence in AG1 stems from firsthand knowledge of its production and quality.

This routine helps Dr. Attia maintain daily nutrient intake while avoiding the pitfalls of traditional multivitamins.

Protein Shake in the Morning

Dr. Attia starts his day with a nutrient-rich protein shake:

  • Almond Milk Base: 24 ounces for a dairy-free, low-calorie option.
  • 50 Grams of Protein: Often using Momentous Plant Protein, a high-quality, plant-based source.
  • Frozen Fruit: Adds natural sweetness and a boost of vitamins and fiber.

This protein shake fuels his body, providing essential nutrients to support an active lifestyle.

The Peter Kaufman Shake for Lunch

Dr. Attia’s nutrient-packed lunchtime shake provides sustained energy and essential nutrients:

  • Two Liters of Super Starch Shake: Combines healthy fats, protein, and slow-digesting carbohydrates.
  • Heavy Cream and Zero-Sugar Almond Milk: A rich, low-sugar base.
  • Chocolate Super Starch: Adds sustained energy without spiking blood sugar.
  • Almond Butter: Includes 2 tablespoons for healthy fats and flavor.
  • Whey Protein: Adds 20 grams of protein for muscle support.
  • Frozen Strawberries: Enhances taste and nutrition with fiber and vitamins.

The Peter Kaufman Shake is a convenient meal replacement that supports energy and recovery.

Sleep Supplements

Dr. Attia’s nightly routine promotes restful sleep and recovery:

  • Glycine: 2 grams to relax the nervous system and improve sleep quality.
  • Ashwagandha: 600 mg to reduce stress and promote relaxation.
  • Magnesium L-Threonate: Supports cognitive function and calms the mind.
  • Melatonin: 2-5 mg to regulate the sleep-wake cycle.
  • Phosphatidylserine: 600 mg to manage cortisol levels and enhance sleep.

This thoughtful blend supports deeper, restorative sleep and optimal recovery.

Supplements for Jet Lag

Dr. Attia has a strategic routine for managing jet lag:

  • Phosphatidylserine (Jarrow PS100): Taken 30 minutes before boarding to lower cortisol and reduce stress.
  • Kirk Parsley’s Sleep Remedy: Promotes relaxation and prepares for rest.
  • Delaying Sleep: Aligns sleep with the destination time zone for smoother adjustment.
  • Modafinil: 200 mg to support wakefulness when necessary (consult a doctor before use).

This routine minimizes the effects of jet lag, helping him adjust quickly and maintain productivity.

Conclusion

Dr. Peter Attia’s supplement routines are designed to optimize health, longevity, and performance. From morning supplements to protein shakes and sleep aids, his thoughtful approach ensures he meets his personal needs while maintaining balance and efficiency. These practices offer valuable insights for anyone looking to enhance their wellness journey.