Peter Attia's Supplement List

I used to take 50 mg of B6 daily I've now lowered that to three times a week we have seen some people who when they take too much B6 can actually develop a sort of neuropathy as a result of it though I've never experienced any symptoms from it a little further digging has led me to realize we don't need nearly as much B6 as I thought we did let's get into Peter aa's list of supplements that he takes for some reason I hate talking about this only because I notice that it tends to show up

online and it somehow becomes like well if Peter does this this is you should do this or something like that and and you know there's no context to it and therefore um nobody understands the rationale nobody understands the clinical history and and all of those things so with that caveat which I don't think matters because I just at the end of the day don't think people care I think a lot of people just are sort of searching but I take um EPA and DHA so I take fish oil again I'm happy to even State the

brands that I take of these things because I don't have any affiliation with any of these companies and frankly I like to give a shout out to to companies that I think sell good products so I use Carlson's EPA and DHA I can't remember exactly which one I take I can never remember their names but it is the highest EPA version that they have so by taking four of these capsules a day I'm taking roughly two Gams of EPA a day and probably a gram and a half of DHA the reason I take that much

is I'm treating to a dose I'm treating to a red blood cell membrane concentration of EPA in DHA of about 12% so that's a blood test you would do to so there there you go you have a biomarker where that I can use to say I'm taking too much I'm taking too little here you go I take vitamin D I'm sorry that I'm blanking on the brand I can see the bottle but I'm blanking on the brand I take 5,000 IU of vitamin D why largely because this is one of those things where I think

the risk is insanely low I think this is really a tricycle and I'm not sure what I'm picking up I think it's more than a penny I definitely think it's less than a gold coin it might be you know a $5 bill but I'd pick up a five if I was walking down the street and there was a kid riding a tricycle towards me and I saw a $5 bill I would pick it up I think that most of the studies on vitamin D have been very poorly done and we do need to do a

podcast on this maybe this is something we could Deep dive on to in an AMA um so I won't get into it more now but having looked very critically at the vitamin D literature which is insanely underwhelming um I think it is almost assuredly the result of very lousy studies um that add no value to our understanding of the problem so the dosing has been wrong the duration has been wrong the compliance has been wrong and the targeting has been wrong so so they've just everything has been blown and so I would say we have

we truly have no idea I take slow mag that is a brand and I take two or three of those every day so that is a slowly and completely absorbed form of magnesium all in all I'm trying to get up to about a gram of Mag total magnesium or Elemental magnesium in my system a day and I get that through again through slow mag through magnesium L3 inate and through magnesium oxide so I take all of those things I take methyl folate and methyl B12 um I use gerro as a brand um again here we

do have biomarkers you can measure B12 levels but more than anything I'm measuring homosysteine levels that's why I'm taking methylated versions of those and basically I take these to keep homosysteine below nine and um that for me just means just taking one a day so I take the standard dose uh of that they do make it in two strengths and I take the lower of the two um in part because most of us have sort of variance of MTHFR the variants I have uh are reasonable at methylation this is actually an interesting change um I

used to take 50 milligrams of B6 daily I've now lowered that to three times a week um we have seen some people who when they take too much B6 can actually develop a sort of neuropathy as a result of it though never experienced any symptoms from it um a little further digging has has led me to realize we're probably we don't need nearly as much B6 as I thought we did so I've lowered that to 50 milligrams three times a week and it helps with the homoy you just have to be careful that you're not

overdoing it I take a baby aspirin a day I think the evidence for the use of baby aspirin in cardio protection is pretty weak this is this is kind of a soft call I I don't think there's an evidence-based reason why I should take a baby aspirin and there's even some evidence to suggest that once you get significantly older unless your risk of cardiovascular disease is significantly High the benefits of it which are clear there's no doubt there are benefits of a baby aspirin but they're outweighed by the bleeding risks that are associated with aspirin

use in particular if you fall and hit your head that becomes a bigger liability this is one of those things that baby aspirin use Falls in and out of favor over time given that I am uh very young relatively speaking to these study populations and not really at risk for a bleeding injury um I think of this as picking up a dollar or $2 in front of a tricycle at this point but again I'm always happy to re-evaluate the use of this and any supplement for that matter in the presence of new data you know

it's just I'm like physically trying to picture my medicine cabinet I'm going through daytime first cuz I know it I I can remember the night ones are easier that might be it for daytime supplements in the night I take um ashwagandha I take 600 uh milligrams of ashwagandha I recently switched to the solgar brand I take two grams of glycine I use the thorn brand I take magnesium L3 and8 which I just mentioned I use the magine brand by the way anytime you're buying magnesium L3 in a just make sure it has magine in it

so you could buy it from any different company but they have to have the magine proprietary combination because they're the only people that have the license to make L3 and8 uh I feel like there's one other thing I take occasionally for travel I will take jro's phospha tile serene it comes in 100 mgram capsules or gel caps for some reason I like the gel caps better no idea if they're just more quickly absorbed I I truly have no idea if I'm really you know going to the trouble of taking it I'm presumably on a long

flight where I'm trying to overcome a significant time zone so I usually take about 400 milligrams uh that's a that's a compound that's been tested readily up to 600 milligrams it's possible I'm forgetting something else but I think those are I think those are my supplements oh I mean uh sorry there's two others I take but they're not in the cabinet and that's why so I take athletic Greens in the morning disclosure I am an investor in that company I'm also an adviser to that company so I take ag1 as a green drink in the

morning and I take a probiotic called um glucose I think it's called glucose control by a company called pendulum so I take two of those in the morning with my AG that's kind of like the first thing I can consume in the morning with those just on the whole just because you take them not everyone should take them and you're looking at your medical history what percent of that the same supplements and the same doses were you taking a year ago kind of the question I'm kind of getting at is yeah so that way if

someone listening to this down the road hears it they don't automatically just go do the same thing yeah so a year ago I was not taking the pendulum probiotic that's something I've only been taking for a couple of months and I'm doing an experiment there which is looking at average blood glucose so the reason I'm taking this particular probiotic is I believe having looked at all of these probiotics I think this is the most rigorously tested and validated um probiotic out there and in a a small but double blinded randomized clinical trial it demonstrated a

6% meaning 6 absolute percentage Point reduction in hemoglobin A1c in people with type 2 diabetes that's that and that was only in 90 days which is pretty interesting it also demonstrated and caused about a 30% reduction in post prandial glucose Au area under the curve so meaning when you gave people a glucose Challenge and then measured and plotted a graph of their glucose response and looked at the area under that curve the people who had been taking this pendulum glucose control probi iotic had a 30% reduction in that meaning they had become more insulin sensitive

and I'm couple weeks away from doing a blood test on myself to see if I've had any Improvement in glycemic markers in response to that so was not taking that a year ago I was not taking ashwagandha a year ago I had taken it a long time earlier but just kind of came back to it probably found a slightly more potent version of it I was taking a different brand of fish oil before uh I had used Carlson's in the past had switched to Nordic Naturals now I've switched back to this I find it to

be just a slightly more robust product the Nordic Naturals ones for some reason every third bottle had a broken capsule in it and once a capsule breaks in the bottle it just totally destroys the remaining of the capsules was it was just happening too frequently I was kind of aggravated by it I don't think I was taking a baby aspirin a year ago I I think again that's something I've kind of done on and off over periods of time and probably the same with vitamin D it's possible I wasn't taking vitamin D A year ago

yeah so it's not only the drugs have changed but even like the B6 you mentioned the dosing has also changed [Music] right