Dr Peter Attia - The 5 Crucial Supplements Everyone Should Be Taking

talk to me about what you consider to be the basic supplements most people should at least be considering I'm aware that this is incredibly individualized but most people want to perform better have some good energy do well in the gym so on and so forth what are the areas in which most people should be at least looking at supplementation or are there any at all I mean I think most people probably would benefit from magnesium so you have to then decide on which which ways to take it um I did a whole podcast on this

because it is complicated and you want to talk about the speed with which magnesium gets absorbed are you talking about organic inorganic are you taking it more for performance and avoiding cramping are you taking it more for GI regularity are you taking it more for cognitive uh benefits so all of those would be different forms I actually take three maybe four different forms of magnesium so you're I'm keeping track of both the total Elemental magnesium I'm getting but more importantly the for getting it in and how I'm kind of titrating each one to these benefits

and what are you going for then um all of the above right so it's it's it's GI function it's muscle function which ones I'm taking yeah so slow mag is my favorite for uh as its name suggest slowly absorbing magnesium so you know minimizing any PVCs and cramping basically for a person like me who's very active sweats a lot you know live in Austin um then I take uh me magnesium uh oxide which is kind of more the GI version of that and then I take magnesium L3 and8 which is the cognitive part of that

so that's the one that gives you better cognitive absorption I'm trying to think if I take a fourth one I probably have some magnesium and something else I'm taking but those are the big three okay magnesium yeah uh creatine monohydrate at five GS daily in I usually again I don't think it matters when you take it truthfully but the the most predictable and routine time for me to take it is during a workout so just mixing it in with electrolytes and water and drinking but put it in with something else that you're already drinking exactly

otherwise I'll forget to drink it uh I can't remember was it I think it was Tim Ferris who was talking about uh some benefits from much higher doses of creatine 10 to 20 grams a day have you looked at any of this have you seen any of this stuff uh yeah I mean look when I was a kid that's how you dosed it you would load it you would do 30 a day for a week and you 30 gr a day for a week and then down to five a day now my last look at

this literature said that was not necessary at all and taking five a day you'll very quickly get to your saturation levels and you're totally fine is there a size of human for whom if you're 260 lb should that be a little bit more that's possible I and if you're a20 woman 110 woman maybe would you keep it at 5 I mean I do and and the only time I sort of tell people to dial it down is if they get GI upset from it which some people do okay magnesium creatin um I think a lot

of people probably could use a little bit of help with methylated B vitamins maybe some TMG um again I what's TMG trimethyl glycerate which is um basically we would use these to titrate homocystine levels so if a person's homosysteine levels are elevated um you can basically get their homocysteine levels normalized with methyl B vitamins now there we don't really have trying to think we have one study that speaks to the efficacy of that for brain health um but by but but we're what we're doing is using a proxy which is we know that homosysteine levels

when elevated play role in at least two diseases right dementia and dementing diseases and cardiovascular disease um and so by you know asking the question if you lower homocysteine levels do you address that you're asking the question indirectly is homocysteine causally related to those diseases or not um and looking at the neurodegenerative side it appears more likely that it is and there's a very clear mechanism for how homosysteine um could be caused L related in cardiovascular disease Visa its impact on endothelial function and endothelial health but I would say that like like that's kind of

a soft recommendation um I've got one copy of c677 RT whatever I I I you know how many people I've met in my life who have the wild type for both MTHFR genes and you have to keep in mind how many people I've looked at in the past 15 years um I've seen two people that have the wild types so everybody has has one of the Snips on these genes they're they're I don't I actually think they should be the wild type truthfully I don't even I think we've got it backwards well we had to

when we for we recently did a reformulation of of neonic the drink and uh I was like guys can you just check we're using natural folate for this right they're like yeah we are I was like we're using methyl cobalamine right we're using methylated B12 yeah we are but you just don't realize how many especially if you are thinking about homosysteine levels if you're thinking about how taking B vitamins and you're not thinking about that it's totally not oh this could be like folic acid or this could be the non-methylated version of right of the

B vitamins really interesting um I take the cumin what's that it's uh activated cumin curcumin yeah it's basically a a more liberated form of curcumin so more bioavailable liquid no capsule yeah what do just more expensive uh good question I don't I don't remember the dose it might be 300 milligrams but I'm not sure okay um it's amazing for how often I'm asked this question you'd think I would know this better um there there's other things I just don't recall them magnesium yep creatine methylated B vitamins if appropriate to bring homosysteine in line yep cumin

Orin thumin special cumin I used an absolute ton of C in when I I ried in Achilles 4 years ago and uh I went through playing Cricket the the British way and um uh I just threw the kitchen sinking it was covid I had nothing else to do uh so I asked every person that I could how can I keep inflammation down how can so uh tb500 uh bpc 157 every tart cherry juice like any waving Sage over the top of it making a incant at the full moon all of that stuff I did all

of the things and uh the recovery was actually actually really really good if anyone ever considers blowing out their Achilles doing it during a pandemic is actually a really good time to do it because there's nothing else to do and I grew it back nice it's probably the injury I'm most afraid of it's 12 months of full very intense so do you have a sense of why it happened so I went back to as many people I mean this should be a public service announcement if you used to play a sport when you were in

your teens and you're now 35 or something and you think I'm going to pick that sport backup very very slowly reintegrate it the number of friends that during their teenagers played basketball and then decide to go and play basketball now that they're 34 and they've spent the last two decades gaining muscle in the gym and they're nearly twice as heavy as they were when they played this and within the first couple of games they blow out an MCL the number of friends I've had there like a list of friends that have done this just in

my friend group uh and for me I was did one training session to play cricket performed sufficiently well during that session that I got invited to play on the Saturday and then with a very limited warm-up as normal sort of Club Cricket is uh stepped out to bat and was having so much fun it was great the Sun was shining my dad was over the far side we slowed the halt of wickets that we were losing and I was like this the first time I've picked up a bat apart from the net that I did

on the Wednesday this is the first time I've picked up a bat in over a decade I'm like 35 not out I'm playing really good shots and I just pushed a single through the covers on the right hand side and set off to run and then as I I felt something weird did you hear it no but there was shouting at the same time uh from the the players on the the Fielding team and then as I went to put my right foot on the floor it was like if you tried to step on a

an infl flatable water bed on water and it just went like that and then the bastards ran me out so while I was laid on the floor like this in the middle of in the middle of the pitch they went and picked the Bales off which meant I didn't get like a uh whatever it is an injured like DNC did not complete or whatever uh they actually ran me out which was fine that's okay uh I think the reason that it would have happened was we' done shuttle runs on the wed day I wasn't doing

a massive amount of like high PLO stuff and then when I set off you're wearing spikes on a very hard uh surface and it's digging into packed dirt which is what the strip is that you're bowling on and I pushed this shot through the covers and then set off with my back foot heel would have been a little bit off the ground so calf would have been lengthening as I'm Contracting and then it would have just hit the floor and went and that was me for you know 12 months uh 13 days and then got

uh did you complete tear yeah folded attachment fold attachment yeah so got carried back over and I knew within 3 seconds I was like I think that's what that is and I just I didn't know enough about it if I'd known more about it I would have been more scared um but on the flip side of that my uh calf strength now and Mobility I've got really insane dorsy flection but for anyone that does do it or anyone that's done it recently yeah it's going to be a long rehab or if you if it happens

in future it's going to be a long rehab and it's going to Su and you you're going to feel a little bit unhappy about it but my function strength power everything is back to where it was including muscularity so if you looked at my car totally symmetric I overshot it on my right on the one that I busted and then had to go and do more work on the left because I built that one back up and um yeah I I think good rehab plan take your time getting back to it and within 12 months

you'll be doing everything that you were able to do and within two to two and a half years you won't know that it's there the only way that you can tell is if you look or if you give it a squidge cuz it's it's a like a girthy it's a girthy boy now but um one of the things you haven't mentioned is Omega 3s oh thank you I do take that as well I'll keep you right um talk to me about anything else I should be taking because you're going to remind me um Ronda Patrick

is on the show big on Omega 3s really Tu me through some interesting stuff to do with uh eth Esters versus the reactivated version yeah I used to know this and I have I don't know it anymore what are you taking I take Carlson's um I think there are a couple of Brands out there Nordic Naturals car using that are pretty good I and I've gone back and forth with them and then we you know you test your levels to kind of see where you're getting the most bang for your um By Buck I don't

mean dollar but how many of the things how many of the horse pills you have to take do you know how many you're taking day I take three of the most potent one that they make which I think is called Elite or supreme or something like that whatever the most expensive one is presumably yeah but it's got the most EPA and DHA in it are you timing that par is it with a fatty meal um yeah I I I mean because I'm my compliance is the most important thing I have an AM and PM slide

of of things that I take so I think I take one in the am two in the PM or maybe it's the reverse um so but the the point is I just know what I'm I used to take two and two but I've titrated it back a little bit so I'm doing it based off what the EPA and DHA levels are in the red blood cell in the membrane yeah yeah it's uh and I'm sort of trying to keep it between 10 and 12% it's just for me cooking seafood at home is so rare like

it's the it's all of the other thing red meat ground beef even liver is more likely to do that than for me to actually think oh I should buy salmon and I should it's just one of those things that kind of doesn't really appear to me and I often try and do it when I go out for food one thing I've fallen in love with over the last year is oysters dude I love oysters now I've become this is what being an adult is you drink coffee and you have Oysters um but I've really enjoyed

that but at home it just doesn't Factor so for me supplementation when it comes to that I think is probably really important I think so in other news this episode is brought to you by momentus trust really is everything when it comes to supplements and that is why I rely on momentus they have the most rigorous third-party testing of any supplement company that I have ever found everything that they make is NSF certified for sport meaning that even Olympic athletes can use it and that ensures that what they say is in the packet is actually

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