Peter Attia’s Longevity Supplement List and Protocol

Importance of Omega-3 Fatty Acids

• EPA and DHA for Cardiovascular Health: Peter Attia uses Carlson’s EPA and DHA supplements to maintain cardiovascular health. He focuses on a high EPA version, taking about 2 grams of EPA and 1.5 grams of DHA daily.
• Blood Test for Dosage: Attia measures the red blood cell membrane concentration to ensure he maintains roughly 12% EPA and DHA concentration.
• Brand Preference: Prefers Carlson’s fish oil due to quality and consistency, having previously used Nordic Naturals but switched due to dissatisfaction.

Optimizing Vitamin D Levels

• Daily Dosage of Vitamin D: Attia takes 5,000 IU of vitamin D daily to optimize health, believing the risk to be very low.
• Critique of Studies: He discusses how previous studies on vitamin D have been poorly executed, potentially leading to misleading conclusions about its efficacy.
• Potential Benefit: While the evidence may be mixed, Attia sees vitamin D supplementation as a low-risk intervention.

Magnesium Supplementation Strategy

• Total Elemental Magnesium: Strives to achieve about 1 gram of elemental magnesium daily using a variety of forms.
• Different Forms for Different Purposes: Uses Slow-Mag for slow absorption, magnesium L-threonate for cognitive benefits, and magnesium oxide for gastrointestinal health.
• Focus on Absorption: He’s particular about the absorption rate and type of magnesium, ensuring it supports multiple bodily functions.

Homocysteine and B Vitamins

• Role of Methylated B Vitamins: Attia uses methyl folate and methyl B12 from Jarrow to keep homocysteine levels below 9 micromoles per liter, addressing cardiovascular and cognitive health.
• Adjustment in Vitamin B6 Dosage: Reduced from 50 mg daily to three times a week to avoid potential neuropathy, illustrating the importance of dosage adjustment in supplementation.
• Monitoring <!– wp:image {“align”:”left”,”id”:7926,”width”:137,”height”:137,”sizeSlug”:”thumbnail”,”linkDestination”:”none”} –><figure class=”wp-block-image alignleft size-thumbnail is-resized”></figure><!– /wp:image –><!– wp:paragraph –>Biomarkers, short for biological markers, are measurable indicators of an individual’s biological state or condition. They have been widely studied and utilized in medicine and longevity since the 1960s. A biomarker can be a molecule, gene, or characteristic that indicates a change in one’s health or response to interventions promoting longevity.<br/><!– /wp:paragraph –><!– wp:paragraph –>Various biomarkers hold significance in the pursuit of a longer and healthier life. Telomeres, for instance, protect the ends of our chromosomes and gradually shorten with each cell division, acting as indicators of cellular aging. Inflammation markers such as C-reactive protein (CRP) or interleukin-6 (IL-6) signal an immune response and could indicate age-related chronic inflammation. Oxidative stress markers, such as glutathione or superoxide dismutase, help assess an individual’s antioxidant defense system, while insulin/IGF-1 signaling is linked to longevity in several species. Other relevant biomarkers include heart rate variability, blood pressure, and lipid profiles.<br/><!– /wp:paragraph –><!– wp:paragraph –>Biohackers and longevity enthusiasts often monitor their biomarkers to gauge the impact of lifestyle changes, supplements, or therapies aimed at extending their lifespan. Standard methods include regular blood tests, genetic testing for specific genes associated with longevity, and wearable devices that track heart rate variability, sleep patterns, or other vital signs. By closely monitoring these indicators, individuals can adjust their approach and optimize interventions for maximum benefit.<br/><!– /wp:paragraph –><!– wp:paragraph –>Dr. Rhonda Patrick Interviews Dr. Peter Attia on tracking Longevity Biomarkers, a great video that I enjoyed and believe is one of the best source of biomarkers.<br/><!– /wp:paragraph –><!– wp:embed {“url”:”https://youtu.be/WnF0M941NLo”,”type”:”video”,”providerNameSlug”:”youtube”,”responsive”:true,”className”:”wp-embed-aspect-16-9 wp-has-aspect-ratio”} –><figure class=”wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio”><div class=”wp-block-embed__wrapper”>https://youtu.be/WnF0M941NLo</div></figure><!– /wp:embed –><!– wp:paragraph –>Several popular books on longevity discuss the importance of monitoring biomarkers. These include:<br/><!– /wp:paragraph –><!– wp:list –><!– wp:list-item –>”Lifespan: Why We Age—and Why We Don’t Have To” by Dr. David Sinclair.<br/><!– /wp:list-item –><!– wp:list-item –>”The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer” by Dr. Elizabeth Blackburn and Dr. Elissa Epel<br/><!– /wp:list-item –><!– wp:list-item –>”The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight” by Dr. Valter Longo.<br/><!– /wp:list-item –><br/><!– /wp:list –><!– wp:paragraph –>These books delve into various aspects of longevity and offer evidence-based strategies to manage biomarkers effectively.<br/><!– /wp:paragraph –><!– wp:paragraph –>Biomarkers offer a valuable window into understanding biological aging and predicting the risk of age-related diseases. They also help validate interventions that aim to extend health span and lifespan. As ongoing research expands our understanding of these indicators, personalized approaches to longevity may become increasingly influential, empowering individuals to optimize their health and well-being.<br/><!– /wp:paragraph –>