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Peter Attia Diet and Supplement Recommendations

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: October 9, 2021

If you’re a bit of a nutrition science nerd like myself, then you’ve probably been listening to the Peter Attia podcast.

What I love about it is that he has found a small niche within the diet sector, where he focuses mainly on the science of longevity.

What’s that?

It’s basically the science of using nutrition, supplements, and exercise to increase your lifespan.

You just need to look at photos of Peter to understand that he’s lean and fit for a man in his late 40s.

But how exactly does he look at dieting and supplements?

We took a closer look and found some interesting things to share.

Who Is Peter Attia, MD?

Peter Attia is a medical doctor who was born in Canada and went to medical school at the prestigious Stanford University.

After a stint as a surgical resident at the Johns Hopkins Hospital in Baltimore, Maryland, he started to branch out into nutritional science and peak human performance.

He founded the Attia Medical, which is a practice that focuses on researching nutrition to boost human performance and life expectancy.

Many people see him as one of the leading medical scientists in the field, which has featured him on many TV shows and prominent podcasts, including Tim Ferriss and Joe Rogan.

Now we get to the interesting stuff.

What Is Peter Attia’s Approach To Diet?

You could get all the information about the Peter Attia diet by spending a few hours on his blog and listening to some of his podcast episodes.

But if you want the TLDR version, we’ve had a nutritionist summarize it like this.

There are 3 aspects to Peter’s dieting.

Calorie Restriction

This is one of the most common ways to approach dieting. It means that you eat less energy-dense foods and try to exercise more to achieve a net negative calorie intake.

Intermittent Fasting

vegetables divided on plate

This is not about spending days without food and only taking in water. Peter says that he often skips breakfast and a morning snack altogether.

His first meal often is a late lunch, but he still does some fasted exercising.

It’s a tough one to do, but research does back this up as a good approach to weight management [1].

If this phenomenon is a bit hazy in your memory, check out this guide we created for intermittent fasting beginners like you.

Food Restrictions

Peter has been a long time advocate of limiting carbohydrate intake and used to be on a strict ketogenic diet.

“My approach focuses on increasing lifespan (delaying the onset of chronic disease), while simultaneously improving healthspan (quality of life). To do this, my practice applies nutritional biochemistry, exercise physiology, sleep physiology, techniques to increase distress tolerance, lipidology, pharmacology, and endocrinology.”


- Peter Attia, MD

That has slightly changed over the years, but he still avoids sugary foods and highly processed carbs.

His overall philosophy to these three areas is that you should try to trigger at least two of them at a time. But for the best results, you may want to try and cover all three of them as often as possible.


His Supplements Over The Years

What you have to keep in mind is that Peter has made changes in his diet over the years. He’s gone from a full ketogenic diet to a more general low-carb approach, and this may have influenced a lot of his supplement choices.

What I want to do in this section is to show you how things have changed based on interviews we found.

You can also check out supplement recommendations another health niche celebrity, Dr. Rhonda Patrick, has revealed.

omega 3

2011 - Blog Post

  • Magnesium (400mg)
  • Potassium (200mg)
  • Fish Oil (10ml)

It seems like Peter was still in very early stages of research with supplement choices In 2011. And I find it is a promising sign that he took his research seriously and only added new products when research supported it.

2012 - Interview

  • Multivitamin
  • Fish Oil (10ml)


  • BCAAs (3g)
  • Glutamine

Two things stood out for me in this interview.

Firstly, it’s clear that Peter has switched to taking individual vitamins rather than a multivitamin.

Secondly, he’s added aspirin to apparently help reduce the risk of blood clots. That may be down to the fact that he flies a lot.

I would suggest getting medical advice before taking aspirin on a regular basis as there could be some unintended side effects.

different supplements

2015 - Interview

  • Vitamin D
  • Baby Aspirin (1 per day)
  • Methylfolate
  • Vitamin B12
  • Fish Oil (10ml)
  • Berberine
  • Probiotic

Two things stood out for me in this interview.

Firstly, it’s clear that Peter has switched to taking individual vitamins rather than a multivitamin.

Secondly, he’s added aspirin to apparently help reduce the risk of blood clots. That may be down to the fact that he flies a lot.

I would suggest getting medical advice before taking aspirin on a regular basis as there could be some unintended side effects.

book and tea

2016 - Book Chapter

  • Vitamin A and E
  • Vitamin K
  • Vitamin C
  • Magnesium

We took this information from a chapter in Tim Ferriss’ book Tools of Titans. It’s very clear that the recommended approach now is to stay away from multivitamins and switch to individual products.

2018 - Podcast

  • Vitamin D
  • Methylfolate
  • Vitamin B12
  • Lithium
  • Fish Oil


  • Selenium
  • Baby Aspirin
  • N-acetylcysteine
  • Curcumin
  • Magnesium

This is possibly one of the most comprehensive lists he has shared on his podcast in an ask me anything episode.

It’s a long list of minerals, vitamins, and amino acids.

Not all of them might be necessary for everyone. For example, Berberine is linked to insulin resistance and may only be needed if you’re at risk of type 2 diabetes [2].

The two things that have remained consistent since 2011 are magnesium supplementation and fish oil.

Omega-3 Fish Oil - Viva Naturals

viva naturals fish oil

Fish oil is the one thing that Peter has been taking continuously.

But you’re going to need to pay close attention to the balance of EPA and DHA and the quality of the oil as well.

Viva Naturals claims to have formulated its fish oil in the precise balance for maximum heart health benefits.

  • It might be the fastest fish oil to digest
  • Claims to be the best formula to prevent heart disease
  • No reports of fishy burps and aftertaste
  • Some people recommend a combination with Omega-6

Magnesium - Performance Lab Sleep

Performance Lab Sleep

Most people choose a standalone magnesium supplement, which can work well for most people.

But our research and experience have found that with just a few extra ingredients, you might be able to speed up your recovery and get better rest.

This Performance Lab supplement is what we recommend taking after an intense exercise routine or strength training.

Our clients have all provided positive reviews, as they find they wake up the next morning with less stiffness.

  • Includes melatonin to help get to sleep faster
  • May promote better sleep and physical recovery
  • Free from the most common allergens
  • Some mild stomach discomfort is possible

Vitamin D - Transparent Labs

transparent labs vitamin d3

Transparent Labs is the vitamin D supplement recommended by all the nutritionists we talked to.

We have encountered several clients who may have improved their bone density with the right combination of exercise and this D3 supplement.

It’s not a miracle pill, but if you give it time, then it should show some significant benefits.

It also seems to help us with a boosted immune system, which may help to avoid the common cold.

  • A strong dose of D3 for better immune responses
  • May increase bone density and improve muscle performance
  • Completely transparent label with no added fillers
  • You’ll need to place a bulk order to get free shipping

Multivitamin - Performance Lab NutriGenesis

Performance Lab Whole-Food Multi

I know that Peter Attia doesn’t really recommend taking a multivitamin, but I believe that is based on the fact that many of them are of low quality.

This Performance Lab option claims to use different methods of extracting and producing vitamins to make them more efficient and easier to absorb.

  • Available as a male and female formula
  • Includes essential minerals to support many body functions
  • Most vitamins and minerals are dosed strong enough to cover the daily need
  • You’ll need to take four capsules per day

BCAAs – Performance Lab BCAA

performance labs bcaa

Branched-chain amino acids are common in pre and post-workout shakes, and Performance Lab BCAA claims to have one of the purest forms available.

We recommend this for all our bodybuilding clients and competitive athletes as there may be measurable improvements in strength, performance, and recovery [3].

Keep in mind though that you may not need this every day, but definitely consider it for days when you do some tougher training.

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  • May work well to improve your physical performance levels
  • Claims to help prevent muscle breakdown
  • Should help with faster recovery from intense training
  • The full dose would require six capsules per day

Vitamin B12 - Live Conscious Vegan 12

livewell vegan b12

B12 is an important supplement for vegans, but many non-vegans may also become deficient.

But rather than take one large dose, this Live Conscious (formerly known as Livewell) product may give you the flexibility to measure a more precise amount.

We’ve seen plenty of positive reviews about it helping as a mood and energy booster as well.

Most people are reporting that you may notice some health and mood improvements within about two weeks.

  • Comes in liquid form for more precise dosage
  • Positive comments about it showing signs of working within a few weeks
  • Certified vegan option to suit more diets
  • The bulk discount offers are a bit limited

Probiotics - 1MD Complete Probiotics Platinum

1md probiotics

1MD seems to be the favored probiotic among dietitians, mainly because it claims to have a large enough volume of live bacteria.

Many people have reported significant benefits to their digestive issues, which may be down to the fact that it contains 11 of the most important gut bacteria.

  • May provide over 50 billion colony-forming units from 11 strains
  • Added prebiotic fiber to further help feed good gut bacteria
  • Free from the most common allergens for less chance of a reaction
  • Some people find the capsules difficult to swallow

Curcumin - Performance Lab Flex

performance lab flex

You can get pure turmeric powder to add to meals or even in supplement form.

But because one of the main benefits is relief from joint inflammation, we suggest you consider this Performance Lab product.

The formula contains proven ingredients that may have significant benefits for preventing most joint issues.

  • Contains added ingredients to help improve joint health
  • May help with pain relief through anti-inflammatory benefits
  • Suitable for daily use as it’s free from common allergens
  • Free shipping is only available on orders over $100

Final Thoughts to Peter Attia Supplements

I strongly recommend that you start listening to Peter’s podcast for some great tips on how to make small changes in your life. His research-based approach gives all his tips a lot of credibility.

You should also start ordering some of the products we list above to see how they might start making general health improvements right now.

In the long term, they should also help you prevent major health issues like heart disease, cancer, and type 2 diabetes.

If you could even marginally improve your chances to avoid those kinds of problems, your life expectancy should increase considerably.




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