Peter Attia is one of the most evidence-critical voices in longevity medicine. Here is every supplement he takes publicly, with dosing rationale and the science behind each.
Peter Attia, MD is arguably the most influential voice in longevity medicine today. A Stanford-trained surgeon and former Johns Hopkins surgical oncology fellow, Attia spent years as a researcher at the National Institutes of Health before redirecting his career entirely toward what he calls "Medicine 3.0" — a proactive, data-driven approach to delaying the diseases of aging. His podcast The Drive has accumulated millions of subscribers and features detailed conversations with researchers, clinicians, and scientists at the frontier of longevity medicine. His 2023 book Outlive: The Science and Art of Longevity became an immediate bestseller and is widely considered the most authoritative and accessible overview of the field currently available.
Attia is notably circumspect about supplements. He consistently emphasises that most supplements have limited human evidence for meaningful life extension and that lifestyle interventions — exercise, sleep, diet, and stress management — dwarf any supplement in terms of evidence-based impact. In his own words from The Drive podcast, he ranks exercise as far and away the most important modifiable determinant of longevity, with sleep second, nutrition third, and stress management and social connection also crucial before any supplement discussion begins. With that context in mind, his personal supplement stack is worth examining carefully: when a sceptical, data-driven physician chooses to take something, the rationale tends to be substantive.
This overview is drawn from multiple episodes of The Drive podcast (2023-2025), his Patreon Q&As, and his book Outlive, published in 2023. Note that Attia adjusts his protocol based on ongoing data and he is explicit that what he personally takes is not necessarily a recommendation for others.
Attia considers magnesium one of the most evidence-backed supplements and notes that most Western adults are deficient based on dietary surveys and blood testing. He rotates through several forms depending on the intended effect:
He cites the role of magnesium in over 300 enzymatic reactions, its association with reduced cardiovascular risk in population studies, and its potential to improve sleep quality as his core reasons. Magnesium deficiency is associated with elevated blood pressure, impaired glucose metabolism, and increased cardiovascular risk — all of which track with the longevity outcomes Attia prioritises.